2016/17 NovOS Week 5 Run Thread: Work Works!
Well OS run people, we are 4 weeks in and many, if not all of you are experiencing some noticeable/outstanding/phenomenal gains. These gains may represent themselves as increased pace (speed), endurance or some good ol' durability,
This week we are back to it with a few less distractions as compared to last week's holiday schedule. For the run schedule we see:
Tuesday and Wednesday stride runs both maintain at 35'
Wednesday's long steady TRP run increase 5' to 70'
Sundays long threashold run also increases 5' to 80'. Still with 2x1's in Zone 4.
Let's hear what improvements you all are experiencing out there.
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I'm a latecomer; where do I find this?
Al, Here is the link
https://docs.google.com/spreadsheets/d/1aVJ2JFnsR3xVMU5GfpwD180bVunfdthad7AcS1vOdqE/edit#gid=0
35' in today for 4.40 miles. I think I hit the strides a bit too hard, as I was really winded for the last 10'.
I ran 50' @ TRP yesterday to make up for a missed workout last week.
I feel like I'm pretty well dialed in on vDot and FTP right now. All wkos are challenging but achievable.
Anybody have tips for doing Strides on the TM?
1. While running, ramp up to the sprint pace you want to do the strides and then ramp down when done.
2. Stand on the sides of the TM, set the pace for the strides and then go. Step off to the sides when 20" stride is over and ramp down to TRP pace and then step back on to the TM.
Great work out there, team!
@ Bill - Keep up the steady work there.
@ Mike - Solid long steady run for the week.
Nasty weather today. Sustained winds of 35 mph, with gusts that would stop you mid stride. Miles 1 & 2 were brutal trying to maintain pace into the wind. By mile 3 I was spent. Re-grouped with a gel and trudged through mile 3. By mile 4 I was back to maintaining TRP pace. Finished the last .90 miles with a Z4 push.
71' for 8.75 miles.
Based on my last 2 Sunday intervals, and the 10 lbs I've lost since the start of the OS, I've up the pace a bit. No official Vdot change as I won't test until week 8. Testing just takes too high a toll, and will affect downstream wko's. It was a rough day for new paces, but aside from my WU mile, I only had one mile below TRP.
It was great running weather today so did 60' @ TRP outside ... HR average was high zone 2 ... cadence 178.
Nothing exciting ... just your basic hour run ... grateful to have the opportunity and the fitness to do it.
I'll have to postpone tomorrow's WKOs to Friday due to other obligations, which might give my legs a little recovery time.
@Mark, sorry the tornado warnings nixed the outdoor run plan. Hope everyone down there is ok.
Yesterday, was able to fit the run in a couple hours after the bike, and the TRP was no problem. Some abdominal muscle wall pains though, and not sure what is up with that.
Did the full 70 min run this morning, and was able to hit TRP or better for all but mile 1 during warmup. Just missed Z3 time by a couple seconds, but felt good about the run overall. Great work out there everyone!
It was in the 40's yesterday evening, which is great for southeast Michigan this time of year. I ran 82 minutes at a slow pace, but higher than normal heart rate. I have been injured off and on since June, so my run fitness has a way to go. It will be a while until my heart rate and pace zones align. I am just glad to be running.
@Marvin - Nothing exciting, "just" 60' of TRP running? That's some solid work there.
@ Ashton - Gliding like a gazelle for 70'. Love those days. Congrats.
@ Bill - A hard run on little sleep = a rough next day. Awesome to get it in. Enjoy the rest day.
@ Mark - Good show on the TM. I would have to draw the line at tornado warnings and settle in on the TM
@ Ed - Good work getting all of that in. Are you doing the Monday/Friday core wko's? The abdominal work there may be the solution. I say that as I am experiencing the same thing and NOT getting in the core wko's.
@ David - Sounds like the durability is working for you. What a great feeling to finish a run and feel that you can still keep on going.
@ Brian - Just keep pacing yourself during your return to healthy running form. 82' is nothing to shake a stick at.
@ Mike - Solid work. Enjoy the easy day tomorrow.
Okay, I'm tired and so did not want to get today's run in. It's cold, windy and did I say I was tired? Anyway, had to HTFU and get it done. Mile 1 sucked, but everything was roses after that.
38' for 3.70 miles. 4x strides. The last one was a double to make it past the slow moving train that would eventually block my route. I'm very much looking forward to a rest day tomorrow.
Great work everyone!
@Leslie, I'm with ya on the lack of sleep this week. When I work a set of evening shifts, I don't get to bed until 1:30am. Then I have to get up by 4:30 am to fit in a workout before the kids get up and I have to get them ready for school. Lack of sleep sucks as much as planks. :-)
I got the brick run done on the TM thursday morning, due to cold wind chills in my area. Did not want to head outside in a sweaty mess with that wind. I did fine with the TM controlling the pace, although my cadence was lower than I ever sustain outside by 6 to 10 steps/min. Not sure why that is. My foot pod continues to be 0:30 secs/mile too fast, despite continuously using it outdoors to calibrate it. I even manually adjusted the calibration to try to slow down the foot pod paces, but to no avail this morning. Still 0:30/mile fast. Snow is coming for my area Sunday morning. An 80 min run on the TM might just kill me.
@Leslie - good luck on the half-marathon tomorrow!
@Derrek - roll that hammy. Hope it feels better soon.
@Ed - wish I could offer some advice on the foot pod - maybe a new battery? I just tried my Garmin foot pod for the first time on yesterday's treadmill run and it was dead on perfect. We'll see if that continues.
@Peter - enjoy your rest day after putting in some hard work
@Leslie - Hacking the OS on multiple nights of only 3.5 hrs of sleep is crazy tough. Rest up for your HM on Saturday
@Patrick - Good one getting in Wed's run. Those Tue/Thurs runs are rough to squeeze in w/o a treadmill. This is the first season that I've managed to get them in consistently.
@Derrek - I was about to put an APB for ya. It's definitely time to take care of those legs before they become a real problem.
@Ed - The TM is always so much harder than running outside. Great getting it done, considering the technical difficulties. I'm in the same boat as you for Sunday. Unless there's a blizzard, I'll be on the track.
@Ashton - Only easier on paper. Awesome pushing through the fatigue.
Brick run last night - got it all in... Had to move Thursday's WKO to here because of other obligations.
Brick run today - not so good given the short turnaround from last night. All I could do was TRP rather than Z2, and I only made it 3 miles before I had to give up. I'm going to use the rest of the morning and afternoon to recover (with my Compex) so that I can hit my goals tomorrow. Since I'll be moving Tuesday and Wednesday's WKOs up a day next week due to work obligations, I'll need all the recovery I can squeeze in.
@Bill - definitely get that rest anywhere you can, esp if you are bumping the WKOs forward next week. I have tried that in this OS too, and it took a toll.
@Phil - I avoided the long Sunday run on the TM due to snowfall by moving it to this morning (Sat). :-) I figured I could handle another TM brick run much better than the 80 min Sunday.
Felt pretty good overall. Warm-up mile got close to TRP with the next 2 solid around TRP. Almost started pushing too fast with the TRP miles, and have to reign it in a little with 2 Z4 miles staring me in the face. I hit first Z4 mile right on, then pushed a little faster for second Z4 mile by 15 seconds. Thought that might have affected my ability to fill out the last 32 mins at Z2, but I was able to accomplish that too. Overall average pace was a couple seconds slower than Z2/MP, so felt good about that (8:02/mile for 10 miles).
Good luck for those keeping the Sunday run on Sunday!