2016 JOS Run Thread Wk 5 - Moving forward with Strong Intentions!
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Welcome to Week 5, JOS peeps! Time is flying by, runs are getting stronger, and the days are getting longer:-) I've been reading this book about Buddha's Brain.... (okay, my step-daughter gave it to me and it's actually really good). And I recently read a chapter titled "Strong Intentions". I immediately related much of it to our JOS run durability group and thought it would be a good title for the Wk 5 thread. Especially since there has been a lot of "talk" lately about mental attitude and how it affects our workouts. I'm sure you've seen Coach P.s thread about "The Voices in my Head". Really cool stuff in there if you haven't seen it.
Some of the takeaways from this chapter are pretty cool. I'll try to summarize here:
- "Feeling Stronger. Strength has 2 primary aspects: energy and determination." (sound familiar?)
- "Intentions involve strength applied to clear and appropriate goals, sustained over time." (sound familiar?)
- "Most of the intentions operating in your brain do so outside of awareness." (interesting, no?)
- "The 2 networks (head and heart, metaphorically), can support each other, be awkwardly out of sync, or struggle in outright conflict. Ideally, your intentions will be aligned with each other at all levels of the neuroaxis: that's when they have the most power." Okay - you might have to read the book to get this, but honestly I just read this to mean that what you desire to do (have a great WKO?), and what your brain tells you that you are capable of doing (have a great WKO?) and what you are physically able to do (have a great WKO?), all need to be in sync for you to have a great WKO. Does that make sense? I look forward to hearing from some brain people out there:-)
- Okay, this I think is the best one: " Inner strength comes in many forms, including quiet perseverance. Get familiar with what strength feels like in your body so you can call it up again. Deliberately stimulate feeling of strength to deepen their neural pathways." So when you are out there running your Z4 miles and feel really strong, try to capture that feeling so that you can call it up again! Obviously this is all true for the bike WKOs too or any other things in your life that require strength!
Now, this whole topic is a far cry from what my daughter suggested as a Week 5 topic as we had our coffee this morning: Daughter: How about "Run Your Ass Off!" Which is not too different from Scott's "HTFU" bike thread topic:-) LOL
Not much different this week in the running so just keep up the great work and MoJo, run your ass off, and HTFU! :-)
Comments
It is also interesting to me that on longer TRP type of runs and Longer slower runs, and bikes, we do have much more to think about. People often ask me how I do this really long workouts without music and I always respond that "I listen to the music inside my head..." the thoughts, good and bad about life, I have always found since I started running as a teen ager that my head was clear after a good long run. The key to buddhism is think about what your thoughts really are...? they are objects you create, no different than creating a work of art. Do you have to hold on to the bad ones? or just bat it away, like a bubble? The key to meditation, which you can do when you lock into a long bike or run, is to find the space between the thoughts. It slows down all of your reactivity.. I guess I should head over to Patrick's thread!
Well time for me to start posting on a regular basis. I've been on and off for the previous 4 weeks with weeks 1 & 3 being good and 2 rather slack and week 4 non-existent.
Got in a walk/run today 30'. I'm totally off the plan but will be checking in more often.
I just have to be careful not to punch myself in the jaw with my hands so high.
Thanks for the post. One of the reasons I like working out without music and other distractions is that it helps me develop that inner strength that you speak of. I like the idea of remembering the times we feel strong and hardwiring that into our brains.
@Carol- thanks for directing our attention to this link. I missed it as well and I need all the help I can get with running.
My week is, once again, a bit juggled. Coming off a busy work week and trying to cram a lot of work into this Mon-Fri since I'm taking next weekend off to move the in-laws from Savannah to up here.
So, I have 5 days to hurt.
Today's run was an ez 2 mi brick that came after a very good swim session and a really strong 90' bike. I call that a good start to the 5 day Hurtfest.
Good luck this week.
37 mins for 4.5 miles
https://connect.garmin.com/activity/1036721984
Bike will be later today once I am back from work.
Great start folks!
The run felt great except for the bit when I was getting my head around her running 10 miles at my strides pace!
https://www.strava.com/activities/484598530
Today, solid swim to start, then 6.5 on a treadmill (6ez then 7x 30sec sprints @10%) for the first run. Then another ez HR run for 4 more miles this afternoon.
Bummed that I had a corrupt file for that first run. So, Strava didn't register but my legs/lungs sure did.
Left heel and PF acting up a bit, but seems to reacting positively to the KT taping.
Weather here is pretty mild. Had a nice 7 mi. run outside at ~TRP.
Long run this morning started out feeling like "O crap there is no way I'm going to feel like going 10 miles" to "This is starting to feel somewhat okay" to "I feel pretty good and am going to push the final 3" at the end. Weird how that'll happen so often. Anyway happy with the before 5am 10 miler in 69 minutes
I cheated on my bestie the TM today...it is balmy and warm here in the mitten so I hit up one of my fav metro parks for todays run. Ran a bit longer and a bit faster than prescribed but had a great time. Bluebirds, red tail hawks, bikers, runners and dog walkers. Everybody seemed to be out enjoying the very spring like weather!
Got in another 2 walk/run sessions with the goal being 5 this week.
I might even get my bike out and put it together this weekend.
Put in 4 miles yesterday at around a Z1 pace. I didn't really pay attention to pace other than to see how things felt at the pace I happened to be running at. 4 miles was probably too much after a two week lay off though. It's amazing at how sore my quads and calves are today. It felt so good to get out running again though.
@Gordon - nice to "see" you again:-) Great work on the run/walks so far this week!
@ Stephan - haha I thought of you today while running with my hands high:-) I really need to be better at leaving my phone in the car on some of these runs. I'm kind of addicted to running with music - then of course it sucks come race day!!
@ Mary - did you find the link on your training page? Thanks Robert!
@ Chris H. - so your Monday started out great! Nice double yesterday:-)
@ Trent - Mr. "just getting it done" consistency man! Nice! So you got your 10-mile run in this morning about 3 hours before I even got up! LOL Glad your run ended so strongly. Love when that happens!
@ Trish - you're so funny:-) Fast is relative, and so is your relative! LOL I often think about the elite runners and how they run an entire friggin' marathon at faster than my 200 meter pace! Actually, I don't think I can run 10 steps at their pace!
@ Robert - nice job pulling out that brick run yesterday after the fun bike!
@ Mark H - ".feeling the running speed and comfort coming back". Now that's what we like to hear:-) Especially after a brutal bike session!
@ Mark L - glad you got that run in. Hope the taping continues to help the PF!
@ Edwin - nice way to start the day, and now you have only a "short" run to finish it up! Great planning... We lucked out this morning and got the run in before the rain came - although the wind was pretty whipping!
@ Phil - just caught your post:-) Congrats on running again! Yep - 4 miles might have been a bit much, but I'm sure it just felt good to be out there running! That's a "nice sore" :-)
For me, got my brick run in yesterday but it was tough after the bike session. Today was another "Turby's gonna work me over real good" run day. And that he did. Way faster than TRP (oops), but I may be missing some WKOs again this weekend, so I didn't mind pushing it a bit. Followed that with a swim lesson which just about put me over the edge! Time for some take-out dinner and a cocktail:-)
Keep up the great work everyone!
I got home from work and there was a strange glowing orb in the sky. It was also 53 degrees. Well the idea of a short run was out the window. I put on a light shirt and headed out. I ran at a pretty steady pace but the first few miles were straight into the wind. I was running GRP or slower and my legs were burning. I hit the turn around and everything felt really good. I still didn't push the pace. Tomorrow has a tough bike WKO waiting. I enjoyed the wind at my back for the next few miles and hit the next turn around. I was so fortunate to be able to finish the run heading straight into the wind. The run was great. 11.24 miles for today. The really good news is I get to sleep in tomorrow.
this is going to be an upside down & sideways week for me. Got the 2x15s done on the bike on Tuesday, never got my brick in. Was planning on doing it, but slept really bad both Sunday night & Monday night, so it never happened. I had every intention of getting out stoopid early to do a run today before the airport, but that didnt happen.. I did however get to enjoy this view and am looking forward to Training Al Truscott style for the next three days!
@Carol-Thanks, I've dealt with this before, and fortunately it responds well to taping.
Went out the door @ 05:30 for the brick run, and it was 61 deg. Crazy weather. Did my 2.4 mi loop+ strides, and a short CD= 3 mi.
@Scott, I miss those views...enjoy your Al T workouts.
My running week has gone well. Monday was a total rest day, Tuesday I skipped the run because I swam in the AM and it was 11:25 PM when I finished my bike workout. Wednesday was an interesting 10 miler at 8:03 pace at night in the fog and it was great just to be in shorts and outside in Feb in Northern VA.