2016/17 NovOS Week 3 Run Thread - Moving On Up
Welcome to week three. We started off coming into the OS with varying levels of fitness. Now, with two weeks of OS training under our belts, we should be all warmed up and into a regular training schedule.
This week we see our Tuesday, Thursday and Saturday runs remaining the same.
The Wednesday and Sunday runs are moving on up in duration, with the pacing remaining fixed though.
Take a listen to the two podcasts/videos for this week. They hit on points you may already know, but they keep your focus on what this training block is all about. Recovery can't be stressed enough. In the early weeks of the OS, it is so easy to crush a training session and then come back 12 hours later and do it again. As the weeks progress, and the fatigue accumulates, it becomes harder to complete the prescribed wko's. To maximize recovery time, the coaches recommend spacing your training sessions 24 hours apart and to get a minimum 7 hours of sleep.
While this isn't always possible, it's something to shoot for.
This week we see our Tuesday, Thursday and Saturday runs remaining the same.
The Wednesday and Sunday runs are moving on up in duration, with the pacing remaining fixed though.
Take a listen to the two podcasts/videos for this week. They hit on points you may already know, but they keep your focus on what this training block is all about. Recovery can't be stressed enough. In the early weeks of the OS, it is so easy to crush a training session and then come back 12 hours later and do it again. As the weeks progress, and the fatigue accumulates, it becomes harder to complete the prescribed wko's. To maximize recovery time, the coaches recommend spacing your training sessions 24 hours apart and to get a minimum 7 hours of sleep.
While this isn't always possible, it's something to shoot for.
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Late brick run last night. 30' with 20'@TRP and 3x Strides
Got my 30' done (although Garmin only got 27') last night with 20+' @ TRP and the strides. I'll be back on the 'mill tonight when I get done with my last meeting and the drive home (which fortunately isn't as bad that time of night...).
I'm really fatigued though. Legs are still trying to get in shape. I gotta get better at stretching at night.
I got my 30 min run in last night also...
Hey Derrek - I'm seeing some others' run training "by feel". What is the goal of this?
@ Bill - I hear ya on the time crunch. Good speed on your run this evening.
@Derrek - My bet is on the +50 TSB. Running on rested legs is such a great feeling, almost effortless. Great work getting in that final z3 push home.
@Peter - Distractions are essential especially when fatigue sets in. Try some active stretching like leg swings and start the first mile off at a slower pace and build up to your desired pace.
@Ashton - I don't know how you TX guys do it. The heat and humidity combo is brutal. Even a mediocre run is better than no run sometimes.
Today's 65' run was rough. The accountability of this group was a constant motivator to getting it done. It was a mental game keeping a tired body and fatigued legs going. Just kept focusing on not slowing down below TRP pace for the duration. Finished the final 3/4 mile at Z3 pace. Started getting hot spots along the bottom of my big toe. Time for new kicks.
For me, instead of following the prescribed plan pacing, Instead of pushing up holding back to a prescribed pace, I'll cover up my watch and just run at what pace feels comfortable. I do this when I feel like I'm having a good day. I usually end up running a faster pace than I intended to had I followed my watch.
@Ashton, My reasons: I'm tired of being controlled by pace and HR. Running by feel lets your mind and body dictate what is an easy run or tempo or marathon pace that particular day. Some days that might be a faster pace and some days slower, all based on how you feel, which of course is based on fatigue level, energy/stress, sleep, etc. Anyway, I decided to do this in the OS and see how I do in my Spring HM. I still wear my GPS watch and HR monitor just to collect data and review post workout, but I do not look at it during my runs.
The why?
1. To get back to enjoying my runs. Over the past 3 - 4 years during most workouts my mind was always focused on pacing and having a corresponding HR in the right range. This, to me, has taken the fun out of running.
2. I've been convinced that letting pace/HR control your level of effort can limit you from reaching your full running potential.
@Craig - I'm with you and never really enjoyed running...or biking...or swimming for that matter. I think what attracts me to it all, and especially running now, is the progress that can be made. You put this specific effort in, and you get this progress out. I wish everything in life had that direct of an effect. It's addicting.
Wednesday's long run took my right knee out. It was in all kinds of pain that night. I'm thinking it's just some over-training inflammation, adapting to these 2x long runs per week. I skipped yesterday's brick run and decided to give today's run a shot on the treadmill. It went well and no pain as of yet. Fingers crossed. Need to be in top form for my offseason A-race Turkey Trot next week, lol! Big bucks riding on the heads/tails.
I did today's run on the TM. I hate the TM but decided to accurately execute the time at 2% elevation, the TM was better than running up/down hills outside. The hills near my house are short and I usually end up doing repeats to get the prescribe time. With the window down in the early morning cool temps, a fan blowing and up beat music, the run went well and wasn't too boring.
Happy running this weekend!
@Ashton I too will be gearing up for the local turkey trot. Weather looks a little ugly but always a good crowd to shuffle around for 5 miles.
I ligot the place up with the brightest headlamp I could find, 400+ lumens, that is still small enough to run with. To that, blinking red lights and a reflective vest.
When not in my development, I usually stick to paved trails or a local track.
Go easy on that knee Ashton.
I traveled this week so forum time was non-existent. Fortunately, I was able to make time to run.
Monday was my first "extra" run for 30 minutes @ TRP on TM at home.
Wednesday long run was 60 minutes @ TRP on TM in hotel.
I did skip the brick on Tuesday and Thursday.
I'll post my long run today once it's done.
Plan was 1-4@TRP, 5-6@Z2, 7-8@Z4(4'), 8.5-10 cool down with dogs. Actual- 1-4 about TRP-20", 5-6 Z2. Mile 7- straight into the 27mph wind! So Z4 effort, about Z1 pace! 8 was still mostly into the wind at about Z2. Last miles were easy, but I started feeling a sharp pain in my right quad. I've had issues with that hammie for the past few months and the back of my leg was feeling weird too, behind the knee. So I walked about half of that. Will spend the rest of the day in compression, stretching, and foam rolling.
Hope everyone else's runs are going great!
Today's run went pretty well. Had to take a short hydration break after the 3 miles LRP, but finished the Z4 intervals just faster than Z4 speed, so speed may be coming along. Finished at Z2-ish, but was pretty fatigued by that point.
Take care, all! Good work out there!
60' @ TRP outside ... right at 6 miles. Legs were tired from the bike but pace and HR were easy to maintain.
Weather was beautiful so being outside and off the TM was great.
I have a bike induced knee niggle so I skipped the 2x1m @ Z4. I'm running a 7.5m Turkey Trot Thursday morning so didn't want to tweak anything.
8.2 today with 2x1 in there...on the trails so overall pace not so great. Army PT forced some quicker runs during the week so getting speed work in regardless.
I loooove running at night, on the trails, with only a headlamp. I have more than my fair share of face plants on the trail, but way more forgiving than falling on pavement. Them roots are tricky:o)
On to week four...as I started a few weeks late, I'll likely test in week five to reestablish some zones.
@Leslie, good call on backing off with the quad pain. I hope it was just minor flare up.
@Mark, I'm sure you'll be back at peak running fitness in no time.
I had interesting run today in 25 mph winds...it was only bad when running directly into the wind. Overall good run. I did the intervals on a track, so half of each lap was into a serious headwind and half with a great tailwind. I figured it would all average out in the end as long as maintained a steady level of effort. The headwind literally felt like I was running uphill. Like last week, glad Monday is a rest day.
@Marvin - Awesome working in last weeks training while traveling. Good call on skipping the intervals with a knee issue. Better to stick with the TRP paces and save the Z4 for later.
@Bill - It's amazing how just a few weeks of OS training yields noticeable gains. Good news is that this is just the start of things to come.
@David - There is so much to take in and this is all just a game and everyone learns at their own pace. Gotta love those light bulb moments. This is a great forum to throw up any questions you may have though. BTW that 2nd Z4 mile is usually a doozy. I have a hunch you'll be hitting it very soon.
@ Mark - That's a lot of miles to jump into, especially when you add in the intervals, but it sounds like it will work for you. Again, glad to have you on board.
@Ashton - 60'+ run with Z4 intervals, with no knee pain = a decent run. I like your definition there: decent run = some hard ass work.
@Derrek - Gotta love those winds. Running those Z4's into the wind was some serious extra credit there. Sounds exactly like my run last week.
I apologize for being late with this update. Last week was the perfect storm of work stress, sleep deprivation and tanked SAU's. Managing 3 nights with only 3 hrs of sleep came due on Saturday morning in the form of sleeping late and taking a 2nd day off.
Completed Thursday's 30/30's but it was just too late 11:30 pm to get in the brick run.
Moved Saturday's bike to Sunday, still not able to get a run in.
Sunday's run will be completed this afternoon at lunch. It makes for a crazy week, but I'm on 2.5 days rest and 5 days w/o a run. Today is shaping up to be a nice looking day for a run. Clear skies and minimal wind.