2016 JOS Run Thread Wk 4 - Can't feel the earth move under your feet?
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Since I'm going to see the musical "Beautiful" in a couple of weeks, I've been listening to a lot of Carole King. and this week's title is most fitting for many of us who do not live in sunny, warm climates. This is what I have to say about that:
Okay, you peeps, we're in Week 4
Like last week, with a little more.
You can't get out? You had some snow?
I'll tell you how to do it, YO!
Get movin' on the treadmill, hear?
No choice, it's just that time of year.
Outseason equals No Excuses
It's all about the things you chooses:-) 
Okay - I'm not the best poet, but I get a kick out of making silly rhymes:-)
In all seriousness, do whatever it takes to keep getting those runs in! We are on a good roll coming into Week 4, and it's all coming together with the Run Durability and crazy bike workouts! This week is similar to last, with the Wed. and Sun. long runs a teeny bit longer. The Tues/Thurs short runs are actually 5 mins shorter (on the Int. plan), but they have added uphill strides at the end 
! And of course overall mileage has increased a little, but not enough to put us over the edge:-) Expect some fatigue to show up at any time, and modify accordingly.... Can't stress enough to NOT push it at this point.... we have a long way to go. Keep the MOJO coming! It's soooooooooo motivating:-)
Comments
I am glad to be moving into Monday. I started a tough work week today. My start time is 5:00 a.m. so I will not be getting a before work run in. My Sunday run pushed my miles over 45 for this week. I am looking forward to getting to the pool tomorrow. I will most likely only swim and not run. I could really feel all of the fatigue from the week during the run today. On this particular course, I have been running the first 3 miles a little faster than GRP and then pushing harder for the next 7. Today after the first 3 miles I could not get my pace to speed up. A clear sign I need a rest day from running. Although rule 10 was in full force, it really felt like the gorilla had tied a rope around me and I was just dragging him along.
https://www.strava.com/activities/477833593
I love the opening post Captain!
I arrived at the end of week 7 with a -25.5 TSB. I will be allowing my TSB to go +10 or better this week with some testing in there. I need it.
41 miles of running last 3 weeks in a row.
No injuries, no sickness, knock on wood. Just survival between work and training.
Take advantage of week 4 to continue building your base. You will need it for what is to come all!
Have a great week peeps!
SS
I did 10 weeks of run durability in the Fall and have done my best to keep it going this OS... I think it's working...building a mountain...
link -- > https://connect.garmin.com/activity/1028221821
Bike will take place this afternoon when I come back from work, but will be awesome not to have to run afterwards !
@Ed C - hope you got those legs rested yesterday. Sorry to be such a "Mom", but that's what I do:-) Didn't really mean to yell at you!
@Nemo - hope that "niggle" stays away for good! Glad your brick run made you happy:-)
@SS - that's a LOT of mileage:-) Good for you! I am anxious to see if you ran at all today after that CRAZY bike test you did today!
@Ed E - love that mountain you are building there! That run durability in the fall is definitely carrying over now! Keep it up:-)
@Trent - that's pretty much how I felt today. Just get it done, right? Nice!
@Gonzalo - good to get the run out of the way in the morning! I pretty much always do my run after the bike, and I hate that it's hanging over my head the whole time! So that will be nice for your bike tonight:-) Nice numbers, by the way!
@Trish - Welcome back, my friend! So glad you have your run MOJO going for you! (see above re: %incline)
@Derrek - the only good thing about doing the brick run on the treadmill is that I can keep the same clothes on! The amount of laundry I have lately is rediculous!!
I'm sure there will be lots more posts about the runs today. Looking forward to them ALL:-)
Down from the mountains for a short week of training while the Winter X Games invade our town. That's great if you're a 20-something male who likes getting drunk while watching other young men risk paralysis by flying upside down in the dark, but for me - we're renting our house to the French skier-cross team.
So I came back to 55F and wetish air. Found a dry window for a 35 minute run. The altitude training is working - my average pace is dropping, now within 10 seconds of what I'd consider normal.
This is an interesting question. I'm not sure of the value or use of "hill" running on a treadmill. (Note: when I run outdoors, it is on nothing BUT hills. I live surrounded by 100-250' high hills of 2-12% gradients.) First off, part of the purpose of strides is to get some neuromuscular conditioning to long leaps with a relatively high heel at the end of each step, with perfect form. Doing these on flat ground is best IMO, and on grass even better. Doing strides up a hill defeats some of the value (again, simply my opinion), partly by shortening the strife length, and partly by making the effort harder than it might otherwise be, with a risk of losing that goal of perfect for . Up hill BOUNDS are another thing; these are much slower (maybe 60 cadence vs 90-100), and provide a strength-building opportunity for the lower leg.
I think getting the brain/muscle connection used to the feedback of what a longer stride feels like as a key part of learning how to run faster. Trying to run *fast* uphill does not seem to feed into that goal. It probably does build leg/glute strength, but that can happen at even a slow speed, without increasing the risk of injury.
Instead of trying to mimic outdoors running by introducing elevation changes into my treadmill sessions (which I avoid if at all possible; now that I am retired, I can almost always wait for the rain to stop on any given day - I've only run indoors twice since I started back up Dec 17th), I will vary speeds. EG, raise the pace by 0.1 mph every 1-2 minutes, or throw in 2', or 4', or 8' intervals.
Tuesday was a killer day. I didn't get to the "Cave" until after 7:00 pm. Very quickly I could feel that it was going to be a tough WKO & it was. However, After pushing through the bike, I was able to run a decent 4 mile brick.
@ Carol,Thanks for the comment. This week a Monday run would have been expensive.
Tues- 2 solid 'pressing/ABP' miles after a hard bike session.
Steady as she goes.
Work Schedule allowed for a run commute. Plenty of hill. Used a camelbak as a lunch box. I usually bring most of my calories to work so I can control what I have available to me. When I weighed that camelbak after it was loaded...14 lbs. Yes, that made the hills a little tougher. Just used a steady pace and HR as my main priority. 7.35mi @ just a notch over 10min/miles.
Get to do it again at about 7pm but the camelbak should be lighter
So, no mile repeats but def feel like I'll get something out of today's run focus.
4 mile/35' brickish run today in 55F pre-rain weather. Running every day, but still not firing up speed intervals, as I re-hab from hamstring injury and surgery. 4 mi x 6 days this week will get me 24 miles, as per the plan. But tomorrow, I will try the 65' run, see if I can get close to 8 miles. A "richly moist" storm is currently passing thru the area, with the front passing @ 0800 tomorrow. Here's hoping I can find an hour after that to run without getting wet.
@Al - welcome back to sea level (or whatever it is there:-)). Glad to hear the altitude "training" is working for you! Also, thanks for the insightful info regarding hill repeats on the treadmill. Hopefully, we all can get off the dang things and go on "real" hills:-) Oh - just saw your last post:-) Nice! Sounds like a good plan!! Hope you avoid the "richly moist" storm and get your "long" run in tomorrow! Although, one would think you'd be used to running in the rain where you live??!!
@Steve - took me a while to figure out that picture of "Frosty" and his sidekick:-) LOL So you ran home lit up like Luna Park, eh? Sounds like you are being really smart with your WKOs. I need to listen to you, and pay more attention to my nutrition and fueling for my runs! Nice job!
@Ed C - great job pushing through that last night! Geez... Once I get to dinner time - it's all over. There is no way I could do a bike/run WKO! Good thing I'm semi-retired:-)
@Chris H. - Seriously? a 14-lb camel back running to work? Ummmmm.... I'd say that more than makes up for mile repeats. Actually, I don't think we needed to do mile repeats today! LOL Nice week you've got going there!
@Trent - you guys are killing me. Doing WKOs at night and early EARLY morning sounds really awful to me. In the cold wind no less. Uphill at Z3! Geez.... Hope you saved something for tomorrow:-)
@Derrek - I know what you mean. I ran outside for the first time in forever, and it was challenging finding roads with no traffic! That's some smokin' fast running! Nice!!
As for me, I had a GREAT run today! Turby informed me that he wants to run with me once a week to "get me stronger on the run". Hmmmph! I mentioned that my run paces are not what they used to be and he needs to be mindful of that. My new TRP is 10:31 and my Z3 is 9:28, I informed him. So my 7 miles today should have been 6 at around 10:31, and the last mile around 9:28. It went like this: 10:31, 10:01, 9:26, 9:34, 9:21, 9:01, 8:42! Yep, so much for the "plan"! I actually felt really good - probably because it was my first run outside in weeks! I think this means I don't have to do mile repeats on Sunday:-) LOL We also swam an hour this morning, but that just got me warmed up for my run! I certainly hope once a week is all the hurtin' I have to do with my hubby... I may regret this tomorrow in the pain cave...
Hang in there everyone! You're doing GREAT!!
7.5 miles in 60:45. Felt strangely better than last week, something must be working ; )
Tues. run done outside, the roads were plowed, but still a little dicey, but I had to do it. 2.5 mi + 5 uphill strides.
Wed. run done on TM. 4.5 mi @ TRP + 1 mi @ Zn3 + CD = 5.7 mi. Had to cut it a little short to check on my wife's business, with all the snow and melting, the roof(flat) developed a couple leaks.
Thurs. run done as a brick outside, have a good hill for the strides. 2 mi + 5 uphill strides
I had a nice run yesterday with our local running club. Ran TRP the whole way chatting and just enjoying company for a change. Knee felt OK too- but I'm gonna give it today off just to be safe.