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2016 JOS Run Thread Wk 13 - Capture your Fitness!

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

Here we are in Week 13 of the JOS and the running peeps just keep killing it!  I'm already starting to go into withdrawal as your Run Durability Race Captain is coming to a close:-(    I urge you to watch Coach P's video of OS fast vs. far on the training page!  He emphasizes the fact that the fitness we have achieved during the OS is very likely the highest we will have for our training year.   I'm sure we all would like to keep the numbers climbing,  but it makes sense that now that we've gotten stronger, the additional volume for our HIM or IM training will not increase our FTPs or Vdots, but will make our endurance at those new numbers more important and we will be able to hold those numbers for the longer rides and runs!  That's the goal, right?  It's very exciting to me that soon we will be transitioning to our "get faster" or "HIM" or "IM" training, using these new numbers.  We have testing next week to see where we are, and I will not be surprised to see many of you hitting your all-time Vdots and FTPs!  So let's make this a great OS week of running.  

One more point:-)  As Coach P.  points out - it is very important to CAPTURE your training.  He talks about capturing your data by writing it down, and including things like... how you are feeling, what worked or didn't, what might have caused an injury, etc.    I'd like to add that we capture our training in our MINDS!  I've mentioned this before, but it certainly has been working for me.  When you capture the feeling of a great run and you "call it up" when you are out there, feeling the strength of your previous great runs, feeling the power in your legs and lungs and heart, feeling the CPR working, it's all there folks!  We've had 12 weeks of really hard work and it is SO worth it:-)

Have a GREAT lucky week 13 everyone!  

Comments

  • Trent ProughTrent Prough
    Brick after the bike. On strava I called this the detox from Mai Tai's, craft beers, lava flows...... etc. run. I didn't have to much trouble after a mile warm up around 8:00 then did a 7:00 mile followed by the 10 strides and the last 2 miles at 6:45 pace (Z2). overall a 6 mile run in 40:30. I figured I'll let the body recover a little so didn't do the prescribed 50 minutes as I think I'll ease back into reality.
  • Leslie KnightLeslie Knight
    The kitchen run has now moved to the little path in my back yard, now that it's warmer. Went very well yesterday.  This AM, 50 min was 4.6 miles.  Had to get up at 0430 to get in the bike, the run, and then the bike commute.  Hit goal of 17K step on the Fitbit before work started!!  BAM!
  • Phil MillsPhil Mills
    Afternoon run today for 3 miles, on shot legs from last night's late 90' ride. After two weeks of rest, no foot pain.
  • Gonzalo Canteros PazGonzalo Canteros Paz
    10K / 49:50 run in the treadmill this afternoon before the bike workout. Nothing special!
  • Mark LaneMark Lane
           TRP run done this morning, had a slow start, took a couple miles to get going, then felt pretty good. Got in 8.1 miles total.
  • Leslie KnightLeslie Knight
    Sunday's long run was a tough one and this AM felt like it would be as well.  First two miles at TRP+35".  Then I started to feel good and 3-5 were right at TRP.  6 was a little faster and 7-8 were TRP-60" or so.  Averaged out right at TRP and feeling great!
  • scott dinhoferscott dinhofer
    This was my first run after a week off for skiing at Jackson hole.. Did something to my back in JH and even getting up today hurt... Saw Chiro and said just listen to your body... well, went out for my usual run, and everything felt great, 10.4 miles at 8:10 pace, 30"faster than TRP! https://www.strava.com/activities/531227744
  • Derrek SanksDerrek Sanks
    I had a surprisingly great brick run Tuesday...I was inspired by the strong bike/run SS laid down Tuesday morning. All systems felt good and the pace came easy, 6.1 miles/45 mins for a 7:18 pace. Wednesday's long run was done at zone 1 HR which made it feel like a nice recovery run as it forced me to slow down; completed 10.2 miles in 81' at 7:56 pace.
  • Betsy KantorBetsy Kantor
    Miles or speeds are not high but I've managed to run three days in a row. No time in the ams for brics off the bike but got 2 miles in tues, 2.5 tonite. 4 miles Wednesday am. Trying to make this a 6 run week!
  • William JenksWilliam Jenks
    Wednesday run was my first hour-long run on my healed/healing achilles. Just at TRP, but it was still a good thing. Takes a lot of patience at this stage not just to go all in and invite re-injury!
  • [Deleted User][Deleted User]
    Hi everyone! It's Sat. afternoon and almost time for the Final Four to begin. Turby and I are in Naples, FL for a week and enjoying our vacation. No bikes but we've gotten in a little running and swimming. The Gulf of Mexico was really rough yesterday, so I only got about 1.2 miles in but hopefully we'll get back there when it's a bit calmer. It's weird running in the heat! I got a good 6-miler in on Thursday, and was planning on running this afternoon - but we got back late from our trip across Alligator Alley to visit Turby's daughter and now it's too late and muggy. Tomorrow!!! So how's everyone feeling???

    @ Trent - Welcome back and great job on your "detox run." I will definitely be needing some of that when I get home:-)

    @ Leslie - How about a video of your new "route"? LOL You are amazing! Up at 4:30 for a bike and run Wko then commute to work!!! What a badass!! What an awesome run you had on Wed.! I love those progressive runs where you start out wondering how you're gonna make it, and you end up kicking butt like that:-)

    @ Phil M. - Glad to hear about the no foot pain.

    @ Gonzalo - What do you mean: "nothing special". ALL your runs are special:-)

    @ Mark L - great job getting those 8+ miles in!

    @ Scott - so much for that "bad back". You won that battle:-) Nice!

    @ Derrek - great runs on Tues/Wed. Yes, SS has a way of motivating everyone like that:-)

    @ Betsy - hooray for you getting those successive runs in. Hope the rest of the week is good!

    @ William - so excited for you getting that hour run in. And congratulations on your patience:-)

    It's Saturday! Where is everyone??? LOL Will be back tomorrow to check on all you peeps!
  • Gonzalo Canteros PazGonzalo Canteros Paz
    @Carol : You are absolutely right...made me reflect of times being injured and not able to put in the miles...we have to be thankful for each run we finish and are still healthy.
    That said, last night had a 62 min/7.9 mile run in the treadmill that ...was well...boring !
    Today Saturday will go for a brick after I finish the bike. More to come later
  • Gonzalo Canteros PazGonzalo Canteros Paz
    Brick run today was divided in 2 parts. After a hard bike, 4 miles in 32:09
    https://connect.garmin.com/modern/activity/1109322483
    Noticed HR getting really high, so took a break to recover with some walking (0.5 miles) and then 1 additional mile (8:35) to get to 5
    https://connect.garmin.com/modern/activity/1109322495
  • Derrek SanksDerrek Sanks
    Tough brick run after a hard bike workout, so I cut it short to be ready Sunday's run. Ran 6.1 miles/47'.
  • Mark LaneMark Lane
         My OS ending run is a HM on 4/16, so I did a kinda RR run this morning. Legs tired, pace was on the slow side, but the effort was good, and had a nice negative split 11 mile run.
  • Gonzalo Canteros PazGonzalo Canteros Paz
    Closed the week with 8 miles outside in 66 mins for 8:15 average. Finished a little drained. Welcoming rest day tomorrow !
    36.1 miles for the week in 6 runs!
    https://connect.garmin.com/modern/activity/1111299048

  • Leslie KnightLeslie Knight
    Traveling again this week. Had to get up early yesterday to catch a 0540 flight. Did my yard run at 0330. A mile is 30 laps around the little path. Great way to wake up for travel! #thestreakisalive ! Today I did 9 miles at TRP to TRP-30'. Then walked a mile to dinner and back to my lodging. Staying on base with no rental car. No biking this week...just running and walking everywhere.
  • Derrek SanksDerrek Sanks
    Today long run started tough and ended well. After doing the 2x1 miles, the last 4 miles felt good. Completed 10 miles/75' for a 7:27 pace. For the week: 5 runs; 37.7 miles.
  • William JenksWilliam Jenks
    Ran on Saturday instead of Sunday...again, dealing with the recovery from Achilles... first 10 mile run. It went fine. Several hours later, I was just a little sore in that muscle, but not at the Achilles, so things continue to look up.
  • Phil MillsPhil Mills
    Lite on the running. 3.5 miles on Thursday ando a bit over a mile today on the newest addition to the pain cave: a gently used Sole F63 treadmill.
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