2016/17 NovOS Week 2 Run Thread - Let the Work Begin
With test week behind us, it's time to get to work.
The week's primary runs are the long run on Wednesday and the speedwork on Sunday, each increasing in duration over the OS.
Tuesday and Thursday are stride runs, brick them or complete them later in the day.
It is suggested to complete Saturday'so run as a brick, though work it in as you can.
The week's primary runs are the long run on Wednesday and the speedwork on Sunday, each increasing in duration over the OS.
Tuesday and Thursday are stride runs, brick them or complete them later in the day.
It is suggested to complete Saturday'so run as a brick, though work it in as you can.
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New users need to add themselves to the bottom of the sheet..just remember your number to find it more easily next time!
~ Coach P
Pace zones are good. HR zones are good. Pace zones well matched to HR zones. All set for the real work starting Wednesday.
I also have a hard time keeping the heart rate in TRP range for brick runs. I usually end up letting it go higher to try to hold pace, but I can see your point that brick runs are not for speed work, just time in the saddle. I got a 3.5 mile run done in 30 mins, which is right at TRP ave for the entire run including strides. Right knee cap is getting a little cranky, so I might have to get some ART work done on it before it gets out of hand.
@ David, Bell, Ed and Eric - Listen to the run paces podcast in the upper right corner of this weeks training plan. Coach P says to run to the zone pace (rather than heart rate). I know he has said in the past to pay more attention to pace rather than HR for zone targets in the Outseason.
@ Marvin - Sometimes a little rest makes all the difference. Great getting it in.
@ Bill - nice bricking the run
@ David - Lots of good responses for you above.
@Ed - Looks pretty solid to me
@Derrek - Great summary
Completed yesterday's run as a brick off the bike. Late one as I finished around 11:45 pm
I completely lucked out on the weather for today's TRP run. It was pouring down rain all morning and I had already expected that I would be running in it. By lunch time the clouds cleared and blue skies prevailed. Had a monster wind to deal with though.
60' for 7.35 miles at or above TRP. Added a couple of steep hills in with the wind. I dropped the final push in preparation for tomorrow Z5 morning's bike work.
Speaking of TRP, did my long run on the TM today at mine (~10:15 @ 1.5) in progression fashion. 5.8 miles total. Didn't feel too bad at the end, although stairs let me know my quads had done something...
Stretching and foam rolling in the evening before bed have helped me get through the last few OS's.
Great job everyone!
My Wednesday run went well, too well. I ended up running about 15"/mile faster than my TRP. And, I ran too fast during today's brick run. I just started running by feel a few weeks ago and I'm purposely not looking at my pace or HR until after I'm finished. I think I'll start looking at my mile splits as I don't need to over do it and have the fatigue build up too soon.
There are two things to keep in mind when it comes to pacing:
1. Is it going to impact my next wko.
2. How will it contribute to the cumulative fatigue that is building over the next 12.5 weeks.
As a newbie I'm constantly amazed at the activity and support on the forums. Thanks everyone for all the help.
As a newbie I'm constantly amazed at the activity and support on the forums. Thanks everyone for all the help.
@David I usually have to hold back to keep a TRP pace. nice work.
@ Bill - not sure how I would have gotten today's run in without the TM.
@ Rachel great to hear things are coming back online after your time off. Enjoy the sun down in SoCal.
Ashton - Unless your TM is Ant+ enabled (unlikely), you need a either the Garmin Running Heart Rate strap for your 920 (less accurate) or the Garmin Foot Pod (more accurate once calibrated). Use the Run Indoor activity profile and you will be all set.
Assuming you have either the HR strap or the FP, then you will get milage on the 920. Synching to TP/Strava is a simple matter of going into connect.garmin.com and enabling the sync under settings. Google has step-by-step directions.
If your TM is Ant+ enabled, then you pair your TM to your 920 just like any other device. That said, TMs are notoriously poor wrt calibration. I prefer the Foot Pod because when I run outside on GPS it automatically calibrates and when I run indoors it gives me accurate pace and distance data.