2016/17 NovOS Week 11 Run Thread: Just Add Water
It's crazy to think that we have all been at this for 11 weeks now. It's unbelievable the amount of quality work that you all churned out last week. A few of you are either a little nutty or just plain bad ass for getting those wko's done in sub freezing temps.
Swimming is officially on the plan for week 11. There are two optional swims on the schedule for Monday and Friday. For your cold weather runners, maybe a trip to the sauna or hot tub is in order after your swims.
Run volume continues to increase this week, with both long runs now at 90'. For you gazelles, remember the coaches 13 mile cap. Over the next two weeks, you will be at your maximum training load and carry the highest fatigue, for this training block. Rest and recovery needs to be your primary guide. Questions to as yourself: how will this training session affect tomorrow's workout?, Got sleep?
These are the two weeks where injury and/or burn out are likely to occur. Review this week's training load and triage you workouts from high to low priority. Get in the crucial sessions and drop the low priority ones when needed. Completing all of the training sessions is "do or die" for us type A's, but exiting the OS injury free is the real goal.
Comments
I'm going to be exiting OS this week as I start my HIM plan for Galveston, 4/2/17. I'll also be taking a late Christmas vacation starting this Wednesday. (Will still be following and chiming in on the forums).
This was my first OS and it's been a great experience. I've come to depend on the group forum. Even if I'm not posting, I enjoy reading about everyone else's journey. It definitely got me motivated to complete some workouts that I might have passed up otherwise. Great group here. I look forward to reading about big things for everyone's 2017 season. Adios!
Good luck with your HIM training Ashton!! It was a pleasure to share the pain with you this OS. Carry those gains to a PR in April!
@Ashton great to have you! Fine work on that Sunday run!
@Phil - glad to see the healing progress along so speedy!
Did a Monday durability run: https://www.strava.com/activities/826611377
I have enough of a base at this point where this Monday, Z1 run does not affect my downstream wkos.....
Have a great week all!
SS
The brick run this morning had to be cut short due to getting ready for work. Couldn't drag myself outta bed before 4 am to get the full bike and full brick in before work, and after work is not an option. Did get 20 mins of solid TRP work, and actually felt ok despite the minor melt-down on the last bike Z4 segment this morn.
Did my long run today. 10 miles at an 8:56 pace - 2 seconds below TRP. Yesterday, I woke very early and did 5 miles at TRP on a hotel treadmill.
I have to improvise this week. I am traveling for work and have no access to a bike until Saturday. Therefore, I will try to get all my running done during the week, and squeeze in as much cycling as I can over the holiday weekend. Also, I have also gotten back in the pool and will do two swims.
Planning to run another five miles tomorrow and then do my "Sunday" run on Friday.
The only other news to report is that I have stepped into a new pair of Hoka Clifton 2s. The last pair had about 375 miles on them. The new ones feel like I am running on marshmallows...
I did my weekday long run yesterday (80') on the treadmill. I finally figured out how to run on Zwift, and I loved it. The time went by really quick.
I had to buy a 4viiii heart rate monitor that would read my ANT+ foot pod and transmit the foot pod and HR data to the Zwift IOS app on my IPhone. Right now, the beta is blue tooth only. I've heard they are going to add ANT+, but you would still need to buy the dongle for the IPad/ iPhone for it to work. Anyway, last night was the first night I tried it and I loved it. It felt a little lonely running by myself with all the cyclist riding by. . I ran for an hour and 20 minutes and it went by really quick. Oh, and I need to figure out how to calibrate the foot pod. It is calibrated for my Garmin, but not for the HR monitor. It made me about 30 seconds per mile faster.
My run this morning was in 28 degree temps with south winds at 15 mph, so a little bite to the air. The cold temps actually work to keep my body temp down, which improves my ability to exert for longer without killing my heart rate.
Did the full 90 mins, 80 at TRP or 10-15 secs better (8:30 ave) , then finished 10 mins at Z3 minus 10 secs (7:30 ave) Heart rate spiked up at the end with Z3 work, but otherwise felt pretty good. Tried the deep breathing suggestion to exhale more C02, and it seemed to keep HR down too. But lost concentration periodically and started shallow breathing over and over again. oops. No injuries, and legs not too fatigued today. WIN!
@Ashton -- good luck in your transition to the HIM plan and enjoy your vaca. I hope in addition to the forums, you keep posting your runs to the accountability tracker -- it feels like i've been chasing you the whole OS!
@Ed - Just being up at 4 am is a victory in itself, moving into the 3 am hour is just brutal. Keep your sleep. Win on Wednesday's full 90'. Keep the no injury streak going.
@Patrick - Sometimes you just have to improvise when traveling. Didn't let it slow you down though. New kicks are always a wonderful thing.
@Brian - Looks like you've unlocked the key to knocking out 80' on a TM. Kudos for pulling that off.
@Leslie - Excellent run in perfect run weather. Still ice cubes over here.
@Mike - Envious of the scenery on your runs. Getting those runs in like clock work, very solid.
Hard to keep up with this group - always posting consistent, strong runs and nailing the wkos and intervals!
@Phil - ha ha, you're funny. @Patrick - just damn solid long run work. @Brian - always leading..
@MW - FAST - only word I have for you......
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
Did my Sunday Z5 interval run today. Have been traveling and have had no access to a bike. Therefore, I have been loading up on runs. I am at 29 miles for the week, which is quite high for me. Have been alternating between short and long runs and feel healthy.
The Z5 interval run went well. Not much to report other than my intervals were faster than Z5, but the paces were all over the place. I decided to set my Garmin with a single timer screen so that I could run hard for three minutes. Was relying on perceived effort. The pace on the runs ranged between 6:46 and 7:14. I thought I was working equally hard on each set. Surprised that the range was so wide when I downloaded the data.
I will set my 920xt to a dual screen with pace and lap time from now on.
I am in Tokyo for work and have been doing 5k laps around the imperial palace. It is a very popular running spot and the scenery is like something out of a travel book. There a lot of fast people passing me with ease every morning and the Garmin leaderboards are impressive. Was worried about getting off track this week, but now feel very fortunate to have had such an interesting place to train for four days.
My sleep cycle is going to be a mess. I have been going to bed at 9:00 pm and waking up at 3:00 am. Flying back tomorrow morning and will try to get some rides in on my trainer. Hope I can adjust to east coast time by Tuesday.
Good luck with your training runs. Reading everyone's posts is always very motivational.
I missed my first workout of the NOV OS. It was the Wed run. My 4 yo had pink eye and husband was on travel. Just trying to keep everyone else free of the bug was a workout! But with the power of Lysol and lots of hand washing so far no one else in the family has gotten it.
I did the 2 x 14 30/30's Thurs with a shortened afternoon run with a threshold mile thrown in for good measure. I managed to finish the last set of 30/30s stronger than the first for that I was pleased. It was probably due to the rested legs. I am hoping to get back on track this weekend, maybe getting in a ride outside due to the warm temps here in GA.
Keep it up everyone and I really enjoy reading everyone's comments!
@Sabra - First missed wko, you overachiever you. Congrats on the streak and hope the pink eye heals up quickly. It's amazing how a little rest impacts the quality of your wko's.
@Phil, excellent job leading this group...thanks!
Everyone keep up the strong consistent running!
Great running everyone!
Hi team! Love reading all the posts/updates below! Don't know how Patrick M. manages it with that kind of travel but very impressed.
DS - glad the healing is moving forward quickly!
~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
On to week 12 !
SS
Only had time for ~2 mile brick after yesterday's bike. Hit the full 90' on the TM this evening while watching NFL playoffs. 11 miles and the first time I've done the Z5 intervals which are no joke on the 'mill. 38.5 total miles this week. Posting some successful wko's on the forums is a great way to finish off the weekend. Just read Coach P's email and am also looking forward to seeing how the new forums perform on mobile devices -- maybe I'll be able to post more frequently...