16/17 DOS Run Week 7
Happy Monday (and MLK day in the states). We start week 7 this week and the most noticeable changes are that some of the runs inch up again by 5 minutes. The one that is likely to hurt the most is the one on Wednesday since that is 5 more on top of a longer run. In the end, I don't think any of the additions by themselves will make you worry.
I wanted to talk about my experience with run durability work and downstream effects. Two or three years ago, I did a 3 month run durability block where each month things built up a bit more with a the weekly mileage goal changing. It's not too different to how we are doing this in the OS. As mileage crept up, I kept monitoring myself for signs of fatigue in the workouts themselves without as much attention paid to just day to day life. When I finally did, I noticed that, even though I had hit pretty much every workout as asked, I was a little more chippy with those around me and tended to feel like I might be getting sick. In retrospect, I learned that for me at least (and I suspect most of you can do this too), I can make myself power through a good number of workouts at less than optimal. And because my focus was largely on frequency, I was able to get in a good groove once in the workout allowing me to feel that I was still ok. Some of the other signs clearly pointed to a need to better manage the fatigue.
I ramble all this to you for two reasons. First, be as observant outside the workouts as in them and see if some of the signs are there (extra snarky or having an issue with everyone is a sign for me. Poor sleep can be another). Adjust now if you need to before it gets worse. Second is that we are only half way. While that is a great thing, there is a ways to go. And if you don't pace yourself appropriately through the 14 weeks, you won't make it through the 14 weeks in the way that you wanted to at the start.
Lastly, we seem to be a small group that leads to not much posting. If you are a lurker, please join the gang. Let us help with your questions and celebrate your successes. Have a great week all!
Comments
I have been incorporating my kids into the equation so that it doesn't seem so secluded. Can't always train with my training group so instead I plop all three on their bikes and they follow me like ducklings for 10 miles on the Greenway.
Mondays are great though. Anyhow, thanks for creating this thread.
@ Scott, you are so right about needing to be on top of the signs of over-training, which at this stage would appear not in our muscles or fatigue *during* workouts, but in other aspects of life apart from the training. Grumpiness, difficulty sleeping, needing more sleep, hunger, inability to keep weight up, and just plain sense of deep fatigue are the signs for me.
Dec OS is a new thing this year...historically, the coaches have avoided endorsing a DOS, as few folks entered and many who did dropped out as the holidays took their toll in the first month. So we probably have a small group to start with. Then there are people like me ... I'll be "dropping out" after this week, as I take a four week ski break. I'll keep running a bit, but will pick up the bike workouts with the Jan OS group after Feb 19. Truth be told, I actually started with the Nov OS, dropping out of that after my Dec ski break!
One of the things that I monitor is my resting heart rate when I wake up in the morning. If it's out of my normal range then I start looking at other things too. So here's my progression:
It is a balance to say the least and requires patience. On one hand you obviously want to get paid for the hard work being put in by realizing more fitness and it would be great if it happened sooner than later. On the other hand, too much load too quickly and you find sickness, injury, etc., that can set you back a few steps.
If you find that you are increasing your total load (TSS) week over week by more than 10%, you are rolling the dice. Don't forget that this Total Load includes work/family stress because your body does not know the difference.
When it doubt, follow the plan, or better yet, just rest! Listen to some of the great points Scott, Al and Mark offer up.....good wisdom!
My fight with the TM over lunch yesterday: https://www.strava.com/activities/835184339
Woke up moving slow this morning!
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Wore me out......tired..
My Thursday Z1 to TRP run: https://www.strava.com/activities/837584566
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You are many things, but a man who makes excuses is not one of them! I will add some details on the bike side, but my wife called me out on trying to be lazy today, so I did the Thursday bike with a 40 minute brick. I do feel better having now shaken off the plane funk. Happy Friday all.
I closed the week out with some 800M intervals: https://www.strava.com/activities/841188452
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