16/17 DOS Week 6 - Keep Building
Week 6 is already here and it comes with another slight increase in time to the Sunday long run. Given the animals we have in this group, that is something I am sure you all will eat up.
Let's talk about two things this week; rest and fueling. First rest. I am not sure about the rest of you, but in the offseason, I still try to have a life while doing all the tri stuff the plan demands. That can lead to a few more late nights (for me after 10 or so is a late night at this point in my life) while still getting up early to get in workouts. The human body is very resilient and adaptive to many things, but simply cutting sleep is not one of them. Right now there are a lot of bugs floating around, and the additional stress can lead right to the doctors office. This is a long way of saying, it doesn't take much to get you off track, so be vigilant.
Second, fueling. Right now I am thinking about fueling in workouts. With it being cold, it is often very easy to ignore fueling. I would encourage you to not miss this opportunity to not only train your body in the workout, but also your stomach and how it reacts. Basically I think about this as a great time to train my gut along with my body.
Have a great week all!
Comments
I have trouble reconciling my current running self with the person who ran 6 or so days a week last september and october.
Felt a little need for speed again this past weekend and on Sunday did long 3+ mile w/u followed by a set of 10 fast 400's. Then a few cooldown miles. Have logged a good bit of threshold running so I wanted to do something a little faster. Yesterday I gave the legs a break and went for my second swim of the year after 2 months away from the pool. Today steady 5 miles followed by another mile of walk/jog/uphill strides.
I didn't get a Sat. run off the bike, or a Sun. run in. Between work, snow, ice, 0 degree temps, fitness center closed it just didn't happen. Fortunately the thaw has started.
Did this mornings run on the TM at fitness ctr. I'm going to test on it, so I need to run it, and I haven't in about a month. Been trying to get runs in outdoors, so a run in 70+ degrees really felt warm. Did the one hour version, 40' Zn 1 to mostly TRP, then 20' Zn 3. Good workout.
Which is exactly what happened. I got up way too early and got in basically the same run as last week, 9 and change miles in just a few seconds more than the 70 minutes listed. It felt ok. I may try and sneak in a swim, we will see if the schedule allows. Good running all!
Good luck on that trail race Rafe! 25K on trails can be a big load of work! I've done both 25K and 50K on rugged trails and they both kicked my butt!
Scott G - very nice work out there, Keep leading!
Ran in Z1 on Monday,
Put a threshold mile in there at the end of Tuesday's run: https://www.strava.com/activities/827556744
2 threshold miles in there at the end of Wednesday's run: https://www.strava.com/activities/828946735
Some hiking up Camelback mounting this afternoon: https://www.strava.com/activities/830102308
No speed records getting broken here but some work is getting done......
Nice work this week so far all!
SS
Since I managed to produce 2 leg injuries each year 2014&15,after none for 15 years, my resolution for 17 is no running injuries, which will mean close attention to how long and hard my running workouts are. I may finally follow the advice of some to cut back on the frequency of the hard intervals and long runs in deference to age. More frequent, shorter runs, with 6-10 strides at the end instead.
@SS, that is quite a week! As always leading and killing it in the process.
@Al, that sounds like a very cautious but appropriate build back. I know in the past I have been tempted to jump back too fast and pay for it when I'm right back in the hurtie hotel in short order.
I woke up this morning and got the run in before an ice storm is scheduled to hit. I was tempted to go longer than I did (just shy of the 40 minutes listed) since I'm not sure how much running may happen if I'm iced in. I decided not to though when I thought about that Saturday bike workout, also known as my weekly scheduled time to get mauled by the gorilla.
Happy Friday the 13th!
@Jimmy - One great phrase I was told when I was struggling reconciling IM beast mode me and outseason/not quite as fit/need to rebuild me was from P. He told me that "Scott now is not Ironman Scott." Very simple but painfully true. I was coming back from an Achilles injury too and kept trying to dial it up too fast and end up hurt again. If you can be patient and not push it, even when your brain tells you to, you will be so much better off. It took me a while longer than it should have to figure that out.
@Rafe, you keep putting in big work. Keep it up, but watch out for the fatigue signs. We still have a ways to go!
Looking like I will have to bail on galveston 70.3 on april 2. I don't want to feel like I need to rush back to running.
This will all clear up.
eventually.
I'm loving the wisdom in the many of the posts below......I get motivated when I see and team taking care of each other!
All peeps in the DOS should be reminded I have had a longer ramp than most of you given I began a gradual build back in October and have some personal goals which I am tracking to as we go here so please don't compare my stuff to the current Week 6 schedule.
~38 miles this week with 8.5 miles at threshold or better. Traveling back home today and managed a 9 X 800 TM run early
https://www.strava.com/activities/832823301
Feeling tired and healthy.....not a bad place to be.
Looking forward to sharing week 7 with you all!!
SS
I got my long run in today without the Z4 miles. It was all at TRP. 10.2 miles in 87 minutes for 8:34/mile average, right at TRP. This was my first 10 mile run this year. I'm glad to be past that threshold. Onward and upward.