2016/17 NovOS Week 4 Run Thread: Turkey Time!
Hey Kids!
It's time for the holidays, and that means fixing your training week. With Thanksgiving this Thursday, and travel issues abounding, you will likely have some modifications to make...I suggest you adjust your week is follows:
Mon - OFF
Tue - Bike/Run as Planned
Wed - VO2 bike from Thursday only, in AM, no run.
Thu - Hard run, have fun!
Fri - Off or nice long walk day.
Sat - As planned.
Sun - Easy run from Zone 1 to TRP pace for the duration of what you normally run on Wednesday.
Of course that week might not work for everyone. You might not have access to your bike between Wednesday and Sunday... In which case please do not go find a local gym to ride a recumbent bike!!! If there's some kind of spin class or something you can jump into at the local gym, then go for it!
But if that's not an option I suggest you do this:
Mon - Tuesday's Bike / Run.
Tue - OFF
Wed - VO2 bike from Thursday only, in AM, no run.
Thu - Hard run on Turkey day if you are trotting -- if not, do a nice short 45' run here with the intensity from your Sunday to prepare for gluttony!
Fri - Off or nice long walk day with family.
Sat - Easy run from Zone 1 to TRP pace for the duration of what you normally run on Wednesday.
Sun - Short run before return travel; call it 30 to 45 minutes at TRP effort / pace.
No matter what you do this weekend, travel safely and have a great time!
~ Coach P
Comments
Happy Thanksgiving!
Run Tracker Sheet
My goal for Thursday is to not eat more calories than I burn in my AM workout. What are your goals?
@Derrek- I expect a legendary performance Thursday
Happy Thanksgiving everyone!
So here's the question- move my long run intervals to Wed for the prescribed time and do the long steady run at TRP for up to 120 min on week. See how Thursday bike goes ... or leave it and enjoy the mental toughness I am developing doing intervals combined with a lot of distance??
I had my first run since 31 Oct and it felt great. No pain today. I'm going to keep the intensity and distance down for a little while, but I'm happy to finally post in the run forum. Hopefully I get out of work early today day and can do the core workout I skipped along with the bike.
@ Ashton - Great to get back running again. Slow short running is better than none.
Working to salvage the disaster that was the end of last week and get back on track to a hacked up holiday run schedule. I completed last Sunday's run yesterday. 51' for 6.26 miles -
4 mi @ TRP
1 mi @ Z4 (against the wind and up a buggar of a hill.)
1 mi @ Z5 (tail wind and a steep downhill)
.26 mi of walking after each interval as I was spent.
I moved Wednesday's run to today. So that would be back to back runs.
63' for 7.56 mi @ under TRP pace, with a .75 mi Z2 push to end it.
Tomorrow's ride will be tough, but it's what works with this week's schedule.
I did about 30 minutes off the bike yesterday on the TM. I think it was my first TM run since last OS, but I am so happy to be running again! No strides, because I want to get a bit stronger first.
Hi all -- I've been absent from the forums but getting in consistent OS work the first 4 weeks. On this Thanksgiving Day, I'm grateful to my EN teammates for their mojo and pledge to post more often going forward.
Great day today starting with a 5k Turkey Trot with my son and a Detroit Lions victory!!
I ended up 12/270 OA and first in my AG. Bumped my vdot back to 50 and hopefully will keep moving up.
@Mike, Thanks and Congrats on your AG win!!
@Josh, I see you had a legendary run too! Is that a 5K PR?
10k race, 40:42/6:33 ave pace. 65/2100 OA, 8/176 AG. Perfect weather and lots of fast people racing.
Looking forward to recalculating my run zones and improving further.
Tuesday - bricked the run, exactly according to plan. Felt pretty good at the end.
Wednesday - best OS TRP run so far. Was able to push harder at the end, and overall pace was significantly above prior test-suggested pace. We'll see how it goes at week 8...
Thursday - no Turkey Trot for me; on the 'mill instead. Brick according to plan with setting the TM for a little faster than prior TRP. Still felt good doing the strides at the end.
Great work, y'all. Hope most of you are getting some free time this weekend!
I should get some computer time later tonight to roll through the posts.
Awesome results on the Turkey Trots everyone!! Great Vdot bump Ashton!! I had to miss my local turkey trot this year due to right knee pain, and a 3/4 mile steep downhill during mile 2. I didnt want to pound the knee during that downhill. I have been slacking in posts, so I'm getting back in the saddle here. I bumped my workout days ahead one day, to have the option for an off day on Thanksgiving.
Did bike on Monday and a TRP run on Tuesday for 68 mins. Travel nixed the Sunday TRP run. so jumbled up the sched a bit this week. Felt great on the Tuesday run, and did slightly better than TRP each mile with relatively easy effort. Z3 finish went fine too. Rt knee seems to be improving.
Brick treadmill TRP run on Wed for 3 miles. Again, no problems there. Did an hour TRP-Z2 run on Thanksgiving, to give me some room for food. :-) Felt good again. No brick run this Sat morning, due to family duties. Will hit the Sunday run as planned.