2016/17 NovOS Week 9 Run Thread: The Change Up
Welcome to the second half of the OS. Hopefully you've had some time to rest up in week 8 to ready yourself for the change up that is coming in the way of VO2 sets. The weekday run volume has scaled back in duration, to account for any increase in your run zones. Your long, hard Sunday run is still long, but z5 intervals have replaced the Z4 we've come to love.
Take a listen to Coach Patrick's podcast, regarding VO2 sets. Warm up a bit longer than normal before starting your VO2 sets and remember that the first one is always going to be the worst one.
Post about your training with you new training zones and especially about your experience with the VO2 sets this weekend.
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Was able to stumble my way through the brick on the treadmill right off the bike. Legs were pretty dead to start, but eventually just turned on autopilot at TRP and shuffled my way through 20 min of TRP before hitting the strides. Heart rate definitely showed my fatigue, as it was almost 10 bpm higher than last weeks brick runs. We shall see how tomorrow morning's trp run goes.
57' for 7.35 miles
5.5@TRP
1@ Z2
.85@z4
I skipped Tuesday's run as my legs were just too hammered getting off of the bike. Great work to those who got it in yesterday.
Nice work Phil and Mark! My legs seemed to have recovered for this mornings run, and I was able to maintain TRP or slightly better for 60 mins, then increased pace to Z3 for the last 1.3 miles. Heart rate was definitely lower, and in a more reasonable range for my TRP runs. The sub-freezing air helps with that too. :-).
I admit, i suck on getting these long run's done. Been too much other crap to do the past 3 weeks. I only got in 6 1/2 miles yesterday before i ran out of time. Legs felt good though. I have to get back on the wagon here and get these Wednesday runs done more consistently. I may just have to start getting up at 5:30 to get them done.
Got last week's long Sunday run done on Monday due to travel - https://www.strava.com/activities/812131815
Tuesday's run as a brick - only the bare minimum due to time - https://www.strava.com/activities/813355165
Yesterday I got the long run in - fastest pace for a long run in a while - my legs didn't fully believe the new Z3 - https://www.strava.com/activities/814383981
Today I did a little more as a brick (well, a little break for technical difficulties) - https://www.strava.com/activities/815206224
Great work, all, getting the work done during this difficult time to get it done!
Split it into 3 bite sized pieces:
5min @ Z2 (1')
5min @ Z2 - 15sec (1')
6min @ Z2 - 30sec (1')
The last one got me working hard. I don't think the woman walking next to me liked my heavy breathing...
I have to admit, getting the time to do the brick runs this past week has been a challenge. I try to get up as early as possible to be done before my 3 boys get up, (3,5,6) but my body is paying the price lately. I work rotating shifts, and live an hour from work, so when I am on evening shifts til midnight and get home at 115 am and bed by 130 am, an early morning workout just plain hurts. I have been doing them, but not without some toll on sleep.
Thurs brick run was on the treadmill, and did the full 30 mins, per the plan. Felt pretty good, after the bike Vo2 workout. No problem maintaining trp for 20 and 5 strides.
Good job everyone getting the work done in the holiday blitz of family and plans!
Happy New Years!
Got my long run done this morning at dawn. Caught the first sunrise of the year at my town's beach park. Everything went well. The run durability has been working well for me. I am running progressively faster each week and not rekindling previous running ailments.
I did my three Z5 mile intervals at 7:12, 7:01 and 7:10. This was about 25 seconds faster than my estimated Z5 pace. I just ran each one hard and tried to hold a steady pace. Looking at my Garmin would have slowed me down, so I just tried to maintain good posture and see how long I could hold the pain. I ran and walked after each interval. After my third interval, I ran 2.5 miles at a slow pace. It turned out to be on the slow-end of my TRP area rather than the Z2 prescribed.
These interval times are fast for me, and I am not experiencing any heel or foot pain when I take my first step out of bed. Overall, I am cautiously optimistic. However, it will be hard for me to continue to train consistently as we enter the new year. I travel a lot for work, and have a typically long commute into NYC when I am working in the office. Nevertheless, these past seven days have allowed me to lay a good base for this upcoming season.
Good luck everyone!
The holiday added pounds took a little toll for this mornings run, mainly in higher heart rate. I was able to hit the 3 x 3' Z5 intervals slightly faster by a few seconds pace. A full mile for each interval would definitely have hurt quite a bit this morning. Bravo to Patrick H and Patrick M for cranking out those miles! The Z2 finishing time ended up being about 40 minutes to finish out the 80 min wko time - 10 miles total. I held serve on those until the last 2 miles, then drifted about 10 secs per mile. Definitely sore walking around the rest of the day. Recovery Monday definitely looking good at this point.
@Patrick Hughes - Yep, Todd's Point. I am very fortunate to be able to train there. It's five miles to the gate, so I run there for my longer runs, or drive there if I have time on the weekend and only need to do an hour or so. It's also a good place for open water swims in the summer.
Looks like you are only 20 minutes away. Hopefully, we will get a chance to get a long run or ride in this season.