2016 JOS Run Thread Wk 6 - Call in the Defense when the going gets tough!
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Welcome to Week 6 of the JOS! I've been seeing a lot of posts related to ENers who are starting out their runs feeling pretty crappy, and after a mile or two of warm up - the legs come alive and the work gets done:-) Or you are thinking "I just did a killer bike WKO, not sure how I'm gonna pull off this run." And then it JUST HAPPENS!
A lot of people didn't think the Denver Broncos could win the Super Bowl! But guess what??? They sure did because they wanted it badly and they dug into their defense and got the job done:-) (Sorry Panther fans).
Now at Wk 6 into the JOS, the fatigue is showing but our bodies are adapting and more importantly, our minds are overcoming the self doubt and negative thoughts. Each week we are adding a little bit more: a mile here... a mile there... a hill here... a hill there... and the work of the OS is paying off!
So call in that defense when the going gets tough! Keep up the great work and have an awesome Week 6!
Comments
@ Carol, I am completely with you on this topic. I started my Sunday run yesterday after work and immediately started thinking about shortening it. I had pushed very hard during the Saturday bike WKO. When I started to run I am pretty sure I heard my legs say "are you kidding?" 2 miles in and things were not much better. The last 2 tenths of mile 3 are up a steep hill. At the top I was seriously thinking I should just make this a 6 mile run. Pushing on turned out to be the right thing to do. Mile 4 was about 10 seconds slow. Mile 5, 6 & 7 were right on. For the final 3 I just enjoyed the run. There is definitely building fatigue. We need to understand that with that, the High end is not so high. Keep focused and trust the plan and your body.
Thanks
"Been watching you guys close out week 5 strong! Looks like many are starting to settle in and work smart. Week 5 is one of those weeks where you really begin to feel the cumulative effects of load. The down side is that you are challenged mentally with the fatigue, the upside is that you are at a point where you are really driving fitness gains though it may seem different in your head. Key is to stay close to the plan, trust the plan, focus on each day, each interval and stay true to your goals........if you feel irritable and outside of your comfort zone, you must be doing something right - this is the prime time when gains start to be realized. Draw on strength from the team to push through." THANKS SS!
Julie, I always include my warm-up in the overall time. Typically I'll start out slower than TRP, but end up a bit faster so it averages out about right. Sounds like you are doing just fine:-) The main thing is the consistency of getting these easy runs in.
The main set is the goal/minimum workout time to complete. Anything above that is based on your available time. In your example workout, I'd would run for 30 mins which would include my warm up and cool down. If I was really, really tight on time I'd run for 25 mins which would include my warm up because as you said, Z1 is a warm up pace. This link explains it better...you can find it in the Wiki under Self Coaching, Understanding The Workout Time, http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Understanding+the+Workout+Time+in+Your+Plan
@Carol, I think you nailed it for most of us concerning how we feel at the start of a run. I think now is when the work is working.
This mornings run done as a brick. Definitely felt those hill strides.
@ Edwin - loved what you said about "the High end is not so high. Keep focused and trust the plan and your body." It's so true. Your Sunday run is like so many of my runs, and highlights the point I was trying to make about starting out crappy and ending up happy:-) Nice!
@ Leslie - "my brain said it was doable". There ya go! I'm not sure I can sympathize with you being in Curacao though:-)
@ Julie - hope you are cleared up on the warmup/overall run times. Derrek, thanks for that good info!
@ Mark L. - Yep - now is when the "work is working" for sure! I certainly felt those hill strides too. Ugh...
@ Trish - GREAT run today! I love the progressive runs:-) The weight will follow...:-))) I'm still holding some of my xmas pounds
@ Nemo - great getting your 70' in today. Hope you and Trish are able to hook up!
@ Trent - so I now have to google Woodway treadmill...... Okay - after a quick look, it looks shorter than a standard treadmill. Also there are the curved models. What did you get??? My treadmill is about 12 years old and does the job, but UGH - it just sucks. The good side is that when I run outside now, I am so much faster:-) Please do your 10 miles tomorrow so you can tell us how you like it:-)
@ Richard - yep! "Kept the faith and when in doubt... push on." That's pretty much the theme these days:-) I am finding that reading these posts every day really helps me Push On when I am feeling fatigued or a bit down. Then, after it is all over - I am so happy that I gave it my all and am getting stronger with every run and bike and swim.
Good luck to everyone with their "longish" run tomorrow:-) I am going to try and run by myself so that Turby does not run me into the ground again! LOL
3 mile bric completed after my PM drainer ride. Nothing special-LSP to recover HR after a high of 175 on the bike-except beautiful 81 degree day. Dogs were sweaty and panting
4 miles for 29:44.
First mile was a warm up at 8:00. Everything seemed to be going well so off I went. 3 miles for a Z2 pace of 7:13-7:19. My knees were starting to bark at me for the last .5 mile, but other than that the back held together. It'seems a bit sore this evening, but better than last week's runs.
I think I will slow it down for the next couple of weeks and work on adding mileage instead.
As I get back home tonight will try to get one more run in if possible
Here in Oswego, NY we received around 6 inches of snow since 3:00 pm. I did my run on the TM. That worked out really well. I planned on an easy effort run. I completed a 7 mile run and just held a steady pace around my GRP. When I run outside, it is hard not to run each moment. When the weather is good and everything is feeling the same, it is hard not to turn down the jets and remember there is hard work tomorrow. I have averaged 38 running miles per week since December 1. I can work at being very good at being average or back off from one sport or another in order to make gains. I am a strong believer in our run durability program. For me, it may be a touch aggressive. I am 52 now and my run is better than it has ever been. However, speed improvement in my run at this stage in my life is minimal. So, I believe for me run frequency is more important than high intensity efforts. I still like the feeling of pushing a mile to my max, but I pick and choose when I do that. This Saturday, I pushed very hard on the 2 X 20' bike intervals. The run on Sunday was a challenge at any pace. My legs hurt right from the start and I immediately started thinking about how to shorten the run. If I had tried to incorporate the 2 X 1 mile Z4 efforts, I would have ruined any chance at this week's goals. So, instead of shortening the run, I just let my body tell me how I could run. The results of that decision was felt on Tuesday. I rode well. I didn't ride to my goal, but I was in the range. I know that if I had pushed to Z4 on Sunday, I would not have come close on Tuesday. My only point here is to listen to our body. Our plans are written to achievable levels. However, life often throws more stress than our plans account for. The smart athlete knows when to back off and when Rule 5 really applies.
Every once in a while I think, "What am I doing out her running, busting myself up? Life could be so much easier. The other guys are out having fun, doing other things, why not me?" Steve Prefontaine
I did 9 miles on Wednesday, with about 1.5 miles warming up, and the rest an effortless run at HMP, with the last 3 pretty much right at TP. Just felt great and was on cruise control the whole time. One of those good days that everyone loves where you hardly look at your pace watch at all.
Average pace for the run 7:23, with most of it around 7:15 and that last 3 really near 7:00.
@ Mark L., Trent, Ed C., Derrek, Gonzalo - Consistency is being defined by you guys! What is the secret? How do you convince yourself to Hold the Line when there are so many rationale reasons to do otherwise as the weeks continue on and the mental fatigue builds?
@Captain Carol - nice work on the entire SBR front!
@ William - 9 miles of 7s is just BAM! .......showing some veteran work ethic!
Week 10 - so far complete all 3 runs this week but with headwinds from professional work and mental/physical fatigue:
Tues TRP: https://www.strava.com/activities/489676721
Wednesday TM TRP+ : https://www.strava.com/activities/490715427
That one sucked due to a LONG workday.
Thursday TRP: https://www.strava.com/activities/491236611
Legs felt super heavy from morning bike work
SS
did manage to get a 8.7 mile run in yesterday at 30 secs/mile faster than TRP... though I fear i paid for it as my calves were cramping during the rest intervals on my 5x4s tonight..
Good job keeping up all!
Can't believe already ran over a marathon this week in 3:10:00 and almost another marathon of running over the weekend. Keep it going folks!!