Home› General Training Discussions

2016 JOS Run Thread Wk 9 - Let's run those new numbers!

[Deleted User][Deleted User]
in General Training Discussions

Welcome to JOS Week 9 of Run Durability:-)  Hard to believe, isn't it?  Before you know it, the days will be longer, the sun will be warmer and you all will be just rising to the occasion of higher run training zones:-)  There were some pretty impressive run test results in this JOS group (I was not one of them).  This week is pretty similar to the past ones, until you get to Sunday.  That is when we start the VO2 intervals!! Coach P. has a short (3 min) podcast on how best to do these intervals that you may want to take a look at.  I think he is right that we all have a tendency to do these intervals faster than our Zone 5 calls for, so just be mindful of the "downstream" impact of OVERDOING!!   Hope you all have a GREAT week of running - and good luck with the new zones:-)

«1

Comments

  • [Deleted User][Deleted User]
    This is going to be a crazy-ish week for me, so I will just get in as much as I can whenever I can. Colonoscopy on Wednesday (ugh), and Thurs. afternoon I am going to my daughter's to babysit my Granddaughter while my Grandson has some minor eye surgery on Friday. Tomorrow I can't eat all day, but I'm hoping some Gatorade will get me through the bike/run WKO in the morningimage But I WILL be ready for the VO2 intervals on Sunday:-)
  • Gordon CherwoniakGordon Cherwoniak

    I completed 5 sessions last week with 35' on Sunday.  Still limited running but consistency is there.  I started this week with 30' on Monday and today is off day.  Plan for this week is 5 sessions again.

    Enjoy the new zones.

  • scott dinhoferscott dinhofer
    hard morning cage fight didn't end well w the gorilla on the bike, but had great run
    25 mins, 3 miles at 30" faster than TRP with 4x30 strides in the last .6 miles...

    https://www.strava.com/activities/506071265
  • Shaughn SimmonsShaughn Simmons

    Nice work Scott!

    Checked off the Tuesday TRP run over lunch: https://www.strava.com/activities/506280133

    Need a nap now!

  • Trent ProughTrent Prough
    Forgot to post on the run portion after I did on the bike. Did the run this morning as brick right after the 3X15's on the bike on the mill again because of the ice and snow moving in. Started out slow and worked down to TRP pace in the first mile then was at or little under TRP with the strides at the end. Didn't look at the minutes and assumed it was 30' but just saw it was only 25' today. Oh well, got a bonus 5' this morning.
  • Derrek SanksDerrek Sanks
    I did today's run during lunch several hours before the bike workout. The weather was sunny with temps in the low 60s...yes, short sleeves and shorts. I almost went running Monday because the weather was so nice but I figured rest was more important. I did this run easy and didn't focus on pace as I wanted to keep my HR low knowing I had a hard bike workout in the evening. 5 miles/40' including 5 strides.
  • Mark LaneMark Lane
         Nice morning for a run here, 53 deg. and some very light intermittent rain. First mile was ~Zn 1 , then settled into ~TRP for a total of 8.3 miles.
  • stephanbstephanb

    Hello again,  wow, two posts in one week.  I'm picking up steam. 

    Been loving the Run Durability and have been averaging about 28 miles per week.  That is around 7 miles more a week than last year.   I didn't experience a bump in my testing but I have maintained and am feeling stronger without any noticeable injuries.  That is a win.  I usually run at lunch time and do the bikes in the evening after work in my Wisconsin Cave.  So not many bricks, but I get them in occasionally.

    Question:  My garmin heart strap is no longer working, I've had it for a long time. Not the battery.   Is there new technology out there you recommend like around the wrist.  My body doesn't do well with straps around the chest. 

     

  • Leslie KnightLeslie Knight
    Did my one mile run Monday to keep my streak alive, 2.5 unexpectedly fast brick miles yesterday and kept the long run to only 5 slow and easy today- around Z1. I have a 15K road race on Sunday and I'd like to make a decent showing, so will keep the rest of my runs shorter this week.
  • Trent ProughTrent Prough
    Long run this morning went well. Just kept it at or little under TRP most of the way and the last half mile give it all i had ... 6:02 last mile for a total of 11.5 miles in 80 min.
  • Phil MillsPhil Mills
    I managed to strain my right hamstring last Friday, so I took a few rest days.

    Short and slowish 4 mile run with my boss today.
  • Mark HickmanMark Hickman
    Hour on the dread mill tonight...apparently it doesn't like extending past 60 minutes. Lost 2 lbs while running. Continue to feel good about the running training load, and kicking last year's ass.
  • [Deleted User][Deleted User]
    Happy Hump Day! Well, I - for one - am happy for this day to be over. No Wko allowed after a colonoscopy, but I did go out for a big breakfast after:-) Hope to get back at it tomorrow with the bike/run combo!

    @ Gordon - great job with the running consistency. Little by little, you are getting there:-)

    @ Scott - sorry about the bike, but I'm so glad you had a great run:-)

    @ SS - nice 6 miles there. Apparently you do not ever need to warm up:-)

    @ Trent - I did the same thing with the run yesterday... ran an extra 5'. Although your 5' probably gave you an extra mile:-) Sounds like an almost "normal" run today - I would have been sad to not see something around 6-min pace! LOL

    @ Derrek - Ahhhhhhhh...... running in shorts:-) Glad you resisted the temptation to run on Monday!

    @ Stephan - you are SO right! Consistent running, feeling stronger, and no injuries is definitely a win! Oh - and bricks are overrated:-) Can't help you out with the Garmin question though...

    @ Leslie - nice, nice, and nice! You'll be ready to kick some booty, come Sunday:-)

    @Phil M. - Keep an eye on that hamstring. Sounds like you are being smart:-)

    @ Mark H. - Awesome! Love to hear that you are kicking last year's ass:-) Anything over an hour on the TM is torture anyway!

    Okay folks. Enjoy the rest of your week and kick some butt on those intervals Sunday!!
  • Gonzalo Canteros PazGonzalo Canteros Paz
    TRP run done on the treadmill. 9.8 miles in 80 minutes or 8:08 per mile. Felt really good
  • Derrek SanksDerrek Sanks
    Wednesday long run was done outside in upper 30 degree temps. Good easy effort pace with low HR. 10 miles in 78 minutes/7:51 pace.
  • Jeff SullivanJeff Sullivan
    75' on TM last nite....nothing special just steady TRP....feeling good about the ability to bang out a 75' run then recover quickly....but the fatigue is building most notably each morning
  • Shaughn SimmonsShaughn Simmons

    Hard day yesterday for me.

    Fatigued from Tuesday work and after 7 hours in the board room, finally made it to a TM in the afternoon:

    https://www.strava.com/activities/507228605

    10 miles but the damn foot pod was off (something closer to 11) 

    A lot of good looking, consistent work from peeps following the plan to a "T" in Week 9 below.......frankly quite humbling!

    SS

  • William JenksWilliam Jenks
    My run clearly felt way too close to the bike test that I did Tuesday (see bike thread...it was a little weird and ended up being a pretty taxing workout). Quads were letting me know that today was not the day if I wanted to keep it up the rest of the week. So I just settled in and did the time. I'm sure the pace is recorded, but I didn't even want to know. :-) Ready to get back on the bike tonight though and get back in the real swing of things after my travels of last week.
  • Betsy KantorBetsy Kantor

    nothing special for me:

    wednesday run - only time for 55 min, LSP with low HR, 6 strides

    Thursday-35' LSP, HR a little higher off the bike, 6 strides

    I am off to Kansas City for family Bar Mitzvah, so treadmill runs in my future.  Planning on a short one tomorrow to make up for missed bric on Tuesday.  Long run saturday on mill then bike sunday night after my return.  Looking forward to lots of BBQ!

  • Ed EovinoEd Eovino
    @ Betsy... I'm sure being from KC you have your favorites... But I would recommend Q39... They've only been there a couple years now... But it's better than pretty much anything else. You'll need a reservation though
  • Betsy KantorBetsy Kantor
    @Ed-been there! Impressive history in that place. Our routine is RJ's (Lamar and Johnson Dr, also fairly new)on the way to he hotel. Friday night the family is bringing in Jack Stack. Maybe lunch sat or Sunday we will get to Westport for Q39!
  • Ed EovinoEd Eovino
    I'll have to try the place you mentioned... I like Jack Stacks... Especially the lamb ribs... Make sure you eat in at q39... Last time I did the take out... Wasn't impressed... Have a great trip
  • Phil MillsPhil Mills
    Worked in my long run in between storms. The wind was brutal. The wind gusts made it feel like I was running in place. Luckily, the bulk of the headwinds were on the outbound leg.

    77' for 9.20 miles
    Average pace 8:34 with a push at the end of 8:10, 7:37 & 6:55

    So far everything is holding together.
  • Derrek SanksDerrek Sanks
    Knocked out a 3 mile brick run on the treadmill this morning. Still not liking the TM...my RPE, HR, and pace (foot pod) never seem to correlate like my outside runs. E.g. feels like I'm running faster than the reading on the TM and foot pod; HR is higher on the TM than when I run the same pace outside; RPE/turn over is higher than running the same pace outside. I keep the room very cool with the window open and fan blowing directly on me and keep the elevation at 1%. Any suggestions?
  • Trent ProughTrent Prough
    Non eventful brick today after the sufferfest on the bike. Did look this time and saw only 25' on the run today so no bonus minutes as I was ready to be done with the workout this morning.

    Body seems to really be feeling the fatigue from all the work from the 9 weeks, I'm holding on but may just go easy tomorrow on the hills.
  • Mark HickmanMark Hickman
    4 mile brick in tonight; just over halfway to 32 mile goal for the week. Knee and shin started to have a little pain; will monitor closely and make the switch back to Hokas for a while. Really miss living somewhere other than the concrete jungle...:o(
  • Gonzalo Canteros PazGonzalo Canteros Paz
    3.5 miles in 27:03 in the mill tonight. Nothing special other than hitting 7:42 per mile avg that is a nice pace for me
  • Trent ProughTrent Prough
    Got in a 1.2 mile swim before the TM hills run. Went way too hard on the first 3 (2') hills at 3% and more like z4+ and by the end I was only surviving the 5% at TRP-- Hero to zero just about but a good workout. 5 miles in 34:10
  • Shaughn SimmonsShaughn Simmons

    Hi all! 

    6 mile Thurs TRP run on hills: https://www.strava.com/activities/507923651

    Fri morning run on rolling hills: https://www.strava.com/activities/508321926

    I was really managing fatigue on the run this morning. 

    Safe training this weekend all!

    SS

  • Edwin CroucherEdwin Croucher

    I went for my Friday hill run earlier today. It was a bit chilly, around 23 degrees but not too much wind. The sun actually came out a few times during the run too. I limited the hills to 1 steady climb focused on my form and 4 sets of hill bounding. It is amazing to me how hard running at a mid 160 bpm heart rate is. On the bike, I have to get ten beats higher to have the same heart beating out of my chest feeling. Still, any time I can run outside in early March is a win. The run was great and my legs felt strong. After the run I headed to the pool for some more form work. Hopefully I didn't beat myself up too much. 

    https://www.strava.com/activities/508402126

Sign In or Register to comment.