2016/17 NovOS Week 10 Run Thread: Back to "Normal"
Well, the holidays are over and it's time to get back to normal. A normal schedule, normal hard work required of the OS, I think you get the picture. This week is more of the same work as last week, but the run times are extending. Listen to, or watch the Coach's podcast/video on extending run times.
There was an impressive amount of work put in last week by you all, especially considering the two holidays falling on a weekend. Not much more to add here, but that there are five weeks left, let's make them count.
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Like Mike, I was away last week as well trying to survive myself on the slopes in CO.....got it a couple of 5K runs, one in Taos on the way back home at 8K feet
Did a progressive 5 mile brick run Monday ending in Z3:
https://www.strava.com/activities/819254622
Trying to get back on the horse this week.
SS
Ellen
@Mike - Great volume last week considering traveling and the holidays. Good call on taking it easy on the long slow run today.
@Mark - Was that mile a tempo run high tailing it back to the car?
@Shaughn - Not to be out done, SS got some miles in at altitude.
@Leslie - Heads colds are a beast to run with. I'd call 6 miles an overachieving win there.
@Ellen - It's a love hate relationship with the TM. With the ice and 20 degree temps we are having here, I would choose the mill.
Like I said, it's been quite a week. Holidays and family time crowded out much of my training. Managed to strain my hamstring on Friday .75 miles into what was to be short run. No fun there. Rested said injury over the weekend. PT appointment on Tuesday confirmed the strain and a 21 day recovery period. Yeah!!!
My training can resume in the form of jog/walking this Friday, which is better than nothing. I'll be running vicariously through you all for then next couple of weeks.
10 miles in this morning before work at a good comfortable pace. Alerted to a post-holiday pee pee test, which in a dehydrated state, meant slugging down 4 large gatorade bottles of water to get the pipes working...then peeing on a 15 minute interval the rest of the morning...TMI?
@Ellen -- I was in a terrible mental place re: the treadmill until last winter when I actually started to enjoy my runs on the 'mill. Used to be that there was a massive difference in perceived effort between outside runs (easy) and TM runs (ungodly awful) at the same pace. Somehow I got over it (prob due to more frequent TM runs) and now I really like the flexibility and variety of switching between run settings
For yesterday's longish run, I ran with some friends at a high school indoor track. It is a small track (9 times around for a mile). There was a basketball game being played in the court below, so that was a little fun to try and follow.
Three times around the track was 1/3 of a mile, so after the warm up we started doing three laps hard (for me it was Z3/4) followed by 3 laps ZR. I managed to do 5 of these and get in a little over 8 miles. This is the first real speed type work I've done since coming back from multiple injuries that have kept me from running consistently since mid June. I think I'm finally ready to start running with some intensity again.
Also, It looks like I found my new Wednesday run location until we get some more daylight and warmth!
@ Phil - good luck with the PT. I hope you will be back running soon!
@Ellen - I had the same experience as Mike with the TM, but an hour is about my limit. I can do the Tuesday / Thursday shorter runs off the bike.
I just purchased a 4iiii heart rate monitor which will read my ANT+ foot pod and transmit it in blue tooth to an iphone or ipad. This will allow me to start running on Zwift on the treadmill. I have not tried it yet, but I want to try it for tonight's run (after the fun 30/30s!). I think that may make the TM a little more fun for me.
@Leslie, I know you carry a heavy workload, I hope you giving yourself credit for the work stress when hitting the wkos...
@ Brian - nice interval set on the indoor track bro!
I got in some run interval work on the TM yesterday myself: https://www.strava.com/activities/821139612
Recovery bike for me this morning.......
Keep working all!
SS
I did it folks! Pulled on my big girl panties (and everything else I own) and went outside last night. Got 8 miles in - the last two at Z3. A little stiff this morning from the cold, but was able to get my 30/30's done on the bike this morning. Thanks for all the encouragement - it really does help
Ellen
@Phil, I feel your pain/frustration...I hope you have a speedy recovery.
I've enjoyed reading about everyone's progress and overcoming challenges. Keep up the great work!
Overall, I am feeling good. My Hookas have about 300 miles on them, so I am getting ready to lace up the next pair, which are still in the box.
Dave got his in yesterday, so lets hear from the rest of you on hiw you slayed today'so gorilla.
Got the brick done on Thursday, albeit at a slower pace for the first half due to some leg fatigue. Was able to ramp up to TRP for the last half, but skipped the strides that time. Saturday long bike cut into my avail morning time for the run, so had to bag the Sat brick, unfortunately.
Did the run this Sunday morn on the treadmill with outside temps of 0 to 3F. YUCK. I had illusions of bundling up to get it done outside when I saw the roads had lost most of their snow, but the pain on my face was just a little too much for a long run. Sooooo, off to the mill it was. I try not to go more than 60 mins on a treadmill if I can help it, but went to 70' this morn. Got the 3x3' Z5 work done after the 3 miles at TRP without much problem, which I was happy with. Probly helped to have fresher run legs after missing the Sat brick, but I'll take it anyway. Small victories.
Got my run in early this morning. Conditions were sub-optimal - it was dark, temperatures were in the low-teens, and the roads were not fully plowed after last night's six inches of snow. Had to dress like I was skiing in VT - neck gaiter, hat, mittens with liners, shell jacket and two pairs of pants.
Ran nine miles. My three Z3 intervals were a bit under the 3-minute mark, as I ran the only 0.4 mile strip that was fully plowed. My intervals were at 6:47, 6:59 and 6:39. My predicted Z5 was 7:32 so I was able to exceed that.
I am making good progress with my running and still feeling healthy.
Overall, ran 23.8 miles this week.
Solid run today, but only got 3.25 runs in this week (.25 interrupted by flashlight dying). Still finished with 24.2 miles. Solid run today; did 4x3' hard; 1st and last were hard, middle two not so much. Easy HR pace is steadily becoming quicker, so I know the combination of running frequently and losing weight (down about 13lbs since around the start of OS) is definitely producing results. About 30 degrees and sunny today; great running weather for a northerner in the south!! 4 weeks to go!!
I was with @Ed and could not brave the cold. I very pleased with my treadmill run, since I mentioned I had been struggling. Got 6 miles in and the Z5 work. I thought they would be awful, but turned out to be not so bad. Definitely started to feel like a runner again. 25.5 miles for the week.
Ellen
This week I was reading about breathing techniques, something I've never given much thought. I focused on breathing from diaphragm on a 2-2 pattern. It didn't feel normal and is going to take some time to make habit, but I experienced some good results compared to the previous Sundays. My HR was down 11bpm to average 149 over the 12mi at a 7:14 ave pace vs last weekend at 160bpm at 7:20 ave pace. It definitely made the z5 intervals easier.
@Leslie, way to brave the outside!
@Ashton, what was your previous breathing pattern? What were you reading?
I managed to get in 39.5 miles of quality running this week. I ran with my run group on Saturday (I did the Sunday run on Saturday) morning. It was 5F at the start and 10F on my car ride home. I did not see the Vo2 max until I started reading people posts. I did manage to get in 3 or 4 pretty good hill climbs over 12.4 miles, but I don't believe my HR got into Vo2 max territory. I think next time I will go up the hills with a bit more effort.
On Sunday, I did the run about an hour after the bike. I ran with my dog, Bert. For some reason he felt like running faster than normal, and we managed about 5.3 miles in 47 minutes. It was a few degrees warmer than Saturday with sunshine, but there was a head wind for a portion that stung pretty good.
https://www.strava.com/activities/825766267
Some fatigue in those legs yesterday for the Sunday run. 3 X 1.25 then 1 X .75 - about 30 secs/mile slower given I burnt too many matches on Saturday.
~34 miles for the week with a total of 8 miles for the week at Z4 pacing......
Great week for running in this group as I watched all of you knocking down those wkos on top of your bike training loads!
SS
@Ed - I don't blame you on the TM, 3 degrees is a bit too painful. Congrats on putting in 70' on the mill, that is a big victory.
@Patrick - Dark and in the teens. Sure you weren't cross country skiing? At those paces, probably faster.
@Mark - Chilly for a southerner for sure. Warmed up your area while hitting those Z5 paces.
@Ellen - Z5's done and on the treadmill. Victory
@Ashton - Keep an eye on the hamstring. My PT indicated that once injured, the re-injury rate is around 85%. Amazing how breathing cadence alone can affect your performance. 11 bpm is huge.
@Leslie - Intervals are overrated this week. Running in below freezing temps while it is snowing is bad ass. Hard character building work put in there.
@Derrek - So glad to hear you hamstring is behaving itself. What kind of rehab were/are you doing? Near 5 miles is an accomplishment.
@Brian - Practically a 40 mile week with a 12 mile long run is some serious work. Keeping up with the near zero temp run that is dominating this week.
@Shaughn - Leading from the front as usual. Solid FTP work put in this week.
Hamstring has been pain free for almost a week. Taking it very easy to avoid re-injury. I've lost some cardio over the past 2 weeks, but plan to work on getting that back on the bike this next week. No running for at least another week.