2016/17 NovOS Week 7 Run Thread: The Quiet Before the Storm
Time for a week of reflection and planning. Reflection on the amazing work we've all put in these past weeks and planning on how you will to put your new level of fitness to the test. Next week is test week and it would be prudent to think through how you will attack it.
The "quiet" for this week is that the training schedule is more of the same that you have come to love these past weeks. Tuesday's & Thursday's runs remain at 40', with Saturday's now at 45'. Wednesday's long steady run took a bump to 80', and Sunday's hard long run is now up to 90'.
The "storm" is that next week is test week, Christmas, potential for nasty weather and traveling for many of us. Listen to the Coach's podcast as they will have some suggestions on how to handle the craziness that next week may bring. Planning is your friend here. The biggest suggestion would be to move your run test into this week.
The next planning step would be to review your test from week 1 and your pacing from your Sunday's wko's. How you feel during and after stringing those Z4 intervals together will give you a starting place for pacing the 5k test. Best to test on the same route/track as you did in week 1. If you are testing outside, like I will be, be sure to factor in the weather (specifically wind) when determining the time and even the day to test. Testing is for main priority for next week so plan accordingly. Bike test before your run test and leave at least a day to recover in between them.
Comments
The "run storm" has already hit for this EN'er. While I'm on vacation in Kona, Coach P. has prescribed a 10-day run challenge (run every day of the stay in Kona). My legs are starting to complain a bit but, who cares, I'm in Kona!
I've run up and down Ali'i drive for six days now. It's lovely, but I wonder if there are some other routes I should explore. Any suggestions for where I should run in Kona?
@Ashton - solid work getting that run checked off for the week!
@Phil - thanks for setting up the weekly threads!
My schedule is a bit different from all of yours. I run 6-7 days a week (~ 40 miles/week) and have long runs on Sundays....
Monday 1X1: https://www.strava.com/activities/800548219
Tuesday 1X2: https://www.strava.com/activities/801747623
Looking at a TM run later today.....
SS
Quick reminder: be sure to regularly check your run cadence during these long runs.
3 weeks ago, I bought a Garmin footpod so that I could record my splits on the treadmill. An added bonus has been the cadence recordings. Running cadence is a metric that I have mentally measured, if I happen to remember, while running. During my run, I'll count my left foot strikes for 15sec to set my form. And if I hit 20-22 all is good and I finish the run. What I've noticed is that I do this mental cadence check only one time at the beginning of the run...and that's it.
Looking at my Wed and Sun long runs, my cadence drops about 6-8 spm, to 168, about halfway through as fatigue builds and form slips. And apparently as I slow down, my stride lengthens, hitting 158 spm. I never knew this. 180 spm is the magic number that elite runners all hit, which is 22.5 left foot every 15 sec (30 every 20sec). Moral of the story is to check your run cadence more than one time during your run. Don't make my mistake. Check it in the beginning, in the middle, and most importantly towards the end.
Did my first brick run on the treadmill last night since coming back from injury and it felt great. I just need to get used to the treadmill again. I'm going to do tonight's run outside after work.
@ Ashton - Great point. I have the same issue. I also find when I run with other people (especially better runners), I have much better cadence. I have a metronome that I used to use as well , but I have not used it for a long time. I think I will set it by the treadmill for Thursday's brick. I am sure there is a phone app that would work as well.
For some reason, although I'm a poor runner overall, cadence is never an issue for me. I usually note when I drop below 86/172, and even on long runs almost always am 88-91/176-182.
Lots of great work and team self-coaching happening here! Let's keep it up!
You guys are doing a fantastic job of laying it all out there, posting your work, supporting the team and getting it done while carrying a work/family/training fatigue load in Week 7, Damn!
SS
@Ashton, kudos on pushing through your runs with a cold.
@Bill, you're not a poor runner. Everyone has their pace and only compare yourself to your yesterday-self; I'm sure you've seen improvement. 5% on those strides...nice!
My runs this week: Tuesday's brick was done on the TM. I don't hate the TM like I used because it's not fun going outside soaking wet in 30 degree temps. Today's run went well. It was outside with a nice 31 degree temp and low winds. I ran about 15" faster than TRP, but felt great. https://www.strava.com/activities/802138820
@Scott - We have absolutely no sympathy for you. It's 34 degrees here and dropping into the 20's tomorrow. Enjoy the Energy Lab.
@Ashton - Man, still pushing through that cold and churning out the miles. Impressive! Oh, the cadence. Yes, keep tabs on it as the miles tick off. I find it's much easier to keep it up in the 175-180 range from the beginning, as it's a bear to catch it at the end and increase it on tired legs.
@SS - Your positive motivation and the quality of work you put in are always inspiring.
@Brian - Glad to hear the legs are coming back on line and in good spirits.
@Bill - Great getting the run in as a brick. As Derrek indicated, the best person to compare yourself to is you. There's always someone faster and better than you, but there's only one you. That's why we track everything.
@Derrek - Soaking wet with freezing temps makes that TM look good. Hard and consistent work as usual.
Finished the run today on the TM after a 13-hour work day (including mandatory office party...). Pushed through Z3 at the end, completing 8.02 miles in 80'. Feeling a bit tired now, but I need to rest quickly to be ready for tomorrow.
Did the yesterday's run after work in the snow, cold and wind. At one point, I went through a white out and could not even see. It was a bit slower with the snow, but I love running in the winter. I did not feel cold at all after the first mile. I am looking forward to the days getting longer after next week.
I'm hoping it doesn't bother me on the bike, but I'm definitely taking a few days off from running and will not test next week.
@Mark - a 2x4 plus some mandatory fun running on top = durability
@Bill - Rough getting that in after a long work day. Great determination.
@Brian - Talk about sucking it up in rough conditions. I thought about your run when I was about to cut mine short yesterday. I concluded that it wasn't snowing like Brian's run, so HTFU and get it done.
@Derrek - Oh man. Rest that hammy up Derrek.
So, is it just me, or does running in 30 degree weather leave you feeling like you've been beaten like a pinata? Running in the 40's feels just fine. In the past 2 weeks the temps have dropped below freezing and I feel just hammered after completing the same runs, yesterday's being the worst.
Awesome Phil! I did the run last night on the TM after the bike. It looks like we are getting hit with more snow tonight, so I am going to do the hill run on the TM.
@Derrek - sorry about the hammy. I hope it fells better today!
Awesome Phil! I did the run last night on the TM after the bike. It looks like we are getting hit with more snow tonight, so I am going to do the hill run on the TM.
@Derrek - sorry about the hammy. I hope it fells better today!
Completed the 20' @ 3% today. It was struggle which has been the standard for this week. Mentally preparing for Sat and Sun workouts.
@Derrek - sorry to hear that. Hope it heals fast.
Derek: I feel your pain - literally! I picked up a hamstring strain on my right leg on the long run last Sunday at 3.4 miles into the run. I had not even done the two 1-mile intervals yet. Tried to walk it off, but could not. So got to walk 1.5 miles home. No running for me for 2-3 weeks. Gave me the opportunity to start back swimming earlier than planned. Swam four times this week. Thinking about trying out the hamstring on the trainer tomorrow - easy. Anyone have any thoughts about riding while recovering from a hamstring strain? Thanks. Tony
Derek: I feel your pain - literally! I picked up a hamstring strain on my right leg on the long run last Sunday at 3.4 miles into the run. I had not even done the two 1-mile intervals yet. Tried to walk it off, but could not. So got to walk 1.5 miles home. No running for me for 2-3 weeks. Gave me the opportunity to start back swimming earlier than planned. Swam four times this week. Thinking about trying out the hamstring on the trainer tomorrow - easy. Anyone have any thoughts about riding while recovering from a hamstring strain? Thanks. Tony