2016/17 NovOS Week 6 Run Thread: Managing Matters
Awesome work put in by all last week, especially the quality and volume of running over the weekend. Keep that momentium going into this week.
Heading into week 6, we're right in the the thick of things. Time to take stock of where you stand after the past five weeks of OS training. Managing the: fatigue, recovery, pains/soreness, holiday commitments, weather, will become more important as the month of December rolls along.
By now, fatigue has set in and should be a primary driver on how you structure your training throughout the week. Let's be clear here, the fatigue will only continue to build from here and will increase dramatically by the end of week 9. Getting in the mindset to manage it now will pay dividends in weeks to come.
By the sounds of last week's posts, the weather has already started to affect a number of us. Definitely keep the forecast in mind as you structure your week so that you have contingencies when you wake up for your morning run and there's 6" of snow on the ground. Doubling up missed training sessions due to weather wouldn't be the way to go. The increase in fatigue load will eventually come back to bite you. The same goes for all of those holiday commitments headed our way.
A quick highlight on the Coachs' podcast for this week: Body Composition. Not only is this the hardest time of the year, but it's also the hardest training cycle to manage body composition. That said, I'm finding that the OS is so much easier with the weight going southward.
Remember to track your run volum on the Run Tracker Spreadsheet
Comments
69' for 8.5 miles, TRP pace with a final Z2 push into an icy headwind. Not sure how I pulled that last bit off though.
Completed today's run on the treadmill. Noticed it said to do the 5x strides uphill, so I set it at 4% and did the 20". Not sure how "uphill" translates on a treadmill.
Today's long run was very fatiguing, but I managed to push up to Z3 at the last mile TRP throughout otherwise. Legs are pretty shelled now; glad I have a couple of days to recover...
Felt a little fatigued at the start of the run, partly due to pushing above FTP by a little for the bike. I eventually settled into the run and just kept it right at TRP the whole time. Previous brick runs I had pushed faster, but overall fatigue is catching up to me.
Did not notice the strides were supposed to be uphill. A little to groggy when looking at the phone early this morning. oops.
Sunday Night... OH boy... Lets leave it at that. I am still tired today and worn down. So i am going to spin tomorrow morning to just get the legs moving. And the rest of the week is simple, workouts nothing crazy for this boy. I cant stay sick.
@Bill - Solid work hitting the brick run and following it up the next day with a long run. Great getting in the Z3 mile, that's where the magic is.
@Ed - Fatigue is a rearing its ugly head. It's some consolation to know that we're all in the same boat. Kudos for getting the brick in.
@Mike - Good call on nixing the intervals. Jealous of the scenic runs you've been having.
@Patrick - Take care of them feet, we're still not yet half way through the OS yet. Keep in mind that the Tue/Thurs are great run durability sessions, but are low on the week's priority.
@Jonathan - What a trooper. Get better soon. To be honest, I've been also known to hit the wko's with the flu, a head cold, sinus infection etc. I'm just stupid like that.
Fatigue rolled into this morning's 3:45 AM wake up and I went back to sleep. I was to be at my daughter's school this morning and would only have time for 1 training session today. It was a choice of bike or run today. Bike won out.
@Jonathan - if it's only a head cold (no fever/aches/legit flu), try what others directed me to on this site:
"Alternate 1,000mg of vitamin C with zinc gluconate every 1.5 hours for a total of 5 doses of each per day. The best sources of these are Airborne (for Vitamin-C) and Cold Eze (for Zinc). In addition to this, drink at least 100oz of water per day. Continue this routine until all symptoms subside."
At the start of OS, I went through an intense head cold and powered through some workouts, like Phil, that I probably should have dialed back. Working out will not extend the cold, but it won't shorten it either. Get well soon.
Completed my long Wednesday run at TRP and kicked up the last mile to Z3. Things felt pretty good...knock on wood. I think my HR has started its downward trend since recalculating my zones. Will need one more Wednesday to see.
@Jonathan, I hope you kick that cold soon.
@Barbara, great job backing off letting the hip/hamstring heal.
@Phil, you're stronger than me...I would have had at least two doughnuts
Tuesday's brick run was cut short due to getting a late start on the bike. Hit the TM at 9:30 PM for 2 miles/17:00.
Wednesday's long run went well. Felt good with a little fatigue on this run and thought I was running a slower than TRP but was a little faster (I don't look at my gps watch during my runs). Hit close to Z3 the last 2 miles.
Happy Hump Day!
Checking in with all of the NOV OS peeps running and watching all the work getting done, the way all are managing the growing fatigue load and taking care of each other......Looks a lot like a team to me.
Be smart and keep the fatigue and injuries in check. It is a careful, tricky balance where one should always err on the side of more rest/healing. Patience as it takes time for changes in fitness to be realized whereas an injury can happen in seconds and hold you back for weeks.
My Sunday long run: https://www.strava.com/activities/793669613
Monday was a short, easy recovery run.
Tuesday run: https://www.strava.com/activities/795320272
Wednesday run: https://www.strava.com/activities/796158755
Keep leading all!
SS
@SS thanks for the reminder about how quickly injuries can present when pushing limits with high intensity. Better to lay low for a couple days to recover than enter run jail for weeks.
I did pretty well for the Wed steady run, and even hit the Z3 mile near the end of the run. Pulled back after the mile to ease into the ending with some recovery running, which I think my legs were glad about.
Also went right into the brick run on the treadmill this morning due to wind chill values around zero and winds of 20 mph. No thank you for outdoor running in that. I have warm running clothes, but the wind on a sweaty body after an hour bike would not have been pretty. Did a steady 30 mins at trp, then eased off a bit to fit the uphill strides with speed walking breaks between. That seemed to fit better with the current state of fatigue.
I'm really glad Fri is a rest day.
@Ashton - Exceptional work as usual.
@Derrek - Putting in some strong work this week in spite of the fatigue. Def. good to get the bike in and slide on the low priority run. Doughnuts...I would usually have at least to as well. Participating in the Insult Diet, that Scott is spearheading, is definitely keeping me on track. Fear of the pink speedo is very motivating.
@Jonathan - Nope, I'd be sidelined with those symptoms. The only "benefit" is the quick body comp adjustment. Still not worth the experience. Heal up soon.
@Marvin - Honorable choice. Take the rest when you know you need it before your body makes you take it. Good fall back choice in three shorter runs as opposed to burying yourself by completing the full Wednesday run.
@Shaughn - Great check in..leading by example as always.
@Ed - Consistent work on the long run and brick this week. Enjoy today's rest day. I wasn't as smart as you as I did my long run in those conditions. I didn't repeat it though for Thursday's brick.
@Leslie - I like your idea of a rest day. It is so hard for us take that unscheduled day off, kudos for getting in the rest you needed.
@Peter - Call the weekday training done. Good work. Sounds like you know what to do with the legs.
I've just not been feeling the early AM wake up's this week. Fatigue has stolen my motivation to roll out of bed early. This just wrecks havoc with my training schedule. Could not fit a run into Wednesday's schedule. The wife wanted show boots for herself and a kiddo, so I had to nix yesterday's lunch run. I am glad for this, as the 30 degree temp and 20+ mph winds would have really sucked.
Best I could manage was 1 mile on the TM after the bike last night. It was 11 pm by time I started on the TM and I was ready to be done. Time to rest up for this weekend's sessions, which all have to be done before 7 am.
I hope everyone have a good weekend and great workouts (or rests)!
Did Thursday's brick run Friday after the bike. Nothing flashy, but got it all in.
Saturday's brick run didn't happen - just didn't have it in me with the short turnaround from Friday night and knowing what was coming today.
Today, instead of the structured run, ran the local Hot Chocolate 15k. Not as fast of a time as I'd have liked, and had some GI issues during the race (mainly cramping). About 5' slower than last year, but it was also 20 degrees cooler and I was wearing 2 more layers, so that probably played a role as well. Gave it almost everything I had, though, which is why I'm typing now with my laptop shaking from the Compex working on my thighs right now...
A little short of my overall run goal this week (due to missing 1 run), but not terrible given my schedule this week.
Wheels completely came off the bus during Saturday's bike wko. Fatigue, two nights of inadequate sleep and a restricted diet all lead to Saturday's perfect storm. To right the ship, I cancelled the brick run and took Sunday's run off the schedule. According to the wife, I've been grumpy for the better part of a month and my holiday cheer is in the tank.
Took the rest time over the weekend and have adjusted my calorie budget up to a maintenance level. I'm down 10 lbs, since the start of the OS, which turned out to be too much considering the workload.
Got in the hard long run today.
67' for 8.10 miles
2@ Z4
4@TRP
had to jog walk the last mile due to the knee acting up.
Onto week 7