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FOS Week 1 Run Thread

Jenniferlyn KryvickyJenniferlyn Kryvicky
in General Training Discussions

Hello all, and welcome to the official kick off to the February Outseason run group!!

I am super happy to be your OS Run captain because running is going to be my focus for this OS.  It is typically my nemesis, and this year I am going to change that.  I am embracing the challenge ahead and hope that you do as well as we build together great mojo and share our experiences.  I can see that the FOS is going to be a smaller more intimate group that then N, D, and J OS's so please feel free to post in here after your tests, and after runs to share your Wins and Learns (I do not call anything a loss here).  

  

To get you up to speed on the layout of the OS - Weeks 1, 8 and 14 are test weeks and will look similar to one another. Similar except for the fatigue that will be building through the course of this training block. Test week is your opportunity to validate all of the hard work that you have put in, recalibrate, and grow! 


Your Week 1 objective is to complete a 5k run test. Your results will set the pacing for the next 7 weeks of your training.

1. Test Location - Choose a location that you can test on all season.  If it rains or snows in you area, an indoor track or treadmill may be your best option.  Make it as consistent and repeatable as possible. But most important is to play safe (we are in February and most of us are training in winter conditions).  For me in Michigan and the fact that I travel a lot, I am planning on using the treadmill for all of my tests. 

2. Be rested. Ensure you get a good nights sleep; preferably 7+ hours.  Sleep is a large part of recovery and endurance training. Allow yourself recovery time between testing and your last hard run or bike workout. Take an extra day off, or structure workouts to allow for maximum recovery time. Do not forget about hydration and fueling either. You might not feel fatigue at the start of the Outseason, but fatigue will build quickly, try to stay ahead of it.   When in doubt reach out here for support as we are all in this together. 

3. Plan your pacing - Without a plan, you stand a good chance of blowing up somewhere in mile 3.  Ideally, you want to negatively split your run test. 


Example

Using a past 5k result, select a starting pace for your first mile. Run the second mile 10-15 seconds faster. On the last mile, run each successive 1/4 mile 10-15 seconds faster. It would look something like this:

mile 1 - 9:00

mile 2 - 8:50

mile 2.01-2.25 - 8:40

mile 2.26-2.50 - 8:30

mile 2.51-2.75 - 8:20

mile 2.76 - All out 

Testing takes practice and you get better at it each time. If you blow up or are having issues, post about it. You will receive the encouragement and suggestions of your teammates. We're all in this together and are here to help each other out.



The coaches have created all new videos for this year's OS, and I strongly encourage you to watch or listen to them.  The Outseason Plan Resources page will provide a complete overview.  Each week the coaches provide videos that highlight the week's training focus. Don't be intimidated by others' numbers as we are all unique and I am confident you all gave your best to do your test and use that data to train with it on the 7 next weeks!
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Comments

  • Elizabeth HornakElizabeth Hornak
    Hi Jenniferlyn!

    Thank you for the introduction, and looking forward to sharing the OS with you. :)

    Cheers,
    Beth
  • Daniel HuhnDaniel Huhn
    Due to scheduling issues, I did the 5k test today on the flat roads of Bonita Springs, FL on a business trip.  I'm proud to announce that I've taken the title of 'Captain Slow' away from James May of Top Gear/Grand Tour fame.  Time was better than I thought and lots of room to improve.  
  • John CulbersonJohn Culberson
    @Dan: There's also plenty of TIME to improve! Every run is still a test for me. Good chance I will be completing next weeks formal test without any walking. Anyone who has been injured knows that I am elated to be improving, and need to protect my recovery. Onward FOS!
  • Shaughn SimmonsShaughn Simmons
    Good morning FEB OS peeps! 

    Good luck testing and setting the baseline this week!  Looking forward to seeing those posts!

    Monday durability run for me: https://www.strava.com/activities/849898804

    SS
  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    I will also be testing this week due to scheduling conflicts.  By the way - Brenda messaged me last night and informed me that there was an error and OS starts next week (February 6th) not this week so my apologies to anyone that I may have confused!

    Since I am travelling next week I will be posting from the road with a very run-heavy schedule!

  • John CulbersonJohn Culberson
    edited February 1, 2017 1:06PM
    Loaded up the Intermediate OS. Looks like Week 14 ends with an 11mi Running Race that starts at the bottom of a canyon wall called the Spiral Staircase.  I love "working to goal." I will be ready!

    @SS: Can't think of a better guy to have with the FOS Team.
  • Shaughn SimmonsShaughn Simmons
    @Jennifer Eckert - good luck on the test!
    @John Culberson - too nice, thank you.....  

    5 mile run for me yesterday evening with a 1X1 on the last mile:
    https://www.strava.com/activities/851010558
    https://www.strava.com/activities/851029926

    SS


  • Shaughn SimmonsShaughn Simmons
    I had a 1X2 @ Z4 on 5 miles descending yesterday: https://www.strava.com/activities/852157030

    It hurt....

    Looking to recover somewhat for Sat wkos......

    SS
  • Jacklyn MooreJacklyn Moore
    edited February 2, 2017 11:56PM
    Did my first run in almost a month d/t the flu. It was AWESOME! Not worrying too much about pace or testing. Just getting the OLD body moving before next week. More concerned with consistency than anything. #CPR
  • Elizabeth HornakElizabeth Hornak
    @Jacklyn Moore  Way to go!!!! Getting back out there is most important! 
  • Elizabeth HornakElizabeth Hornak
    I am still in recovery from a long standing medial issue, so I am taking my journey back to running very slowly. I feel really good about the gains I've made in the past few weeks, and I am up to running 3miles 3x a week, which was not even feasible this time last year. I doubt I will be anywhere in the 24mi a week range, and look forward to tracking what everyone else is doing. 
  • Jacklyn MooreJacklyn Moore
    I am soooo sore! I went and got a massage yesterday. Figured I would start out the OS in grand style. I have a tendency to allow self care to slide when things get busy. So I scheduled a massage every 2 weeks during the OS. Maybe that will help me keep my right calf from getting so tight and stiff. Every other massage will be a chiro/sports eval. for nagging "things" before they become BIG things. My chiro. has been helping me keep the rubber down for 8 years. He is giving me half off my massages! I think that means i'm a sponsored athlete????  B)

    @EH- Rock star! Miles don't matter. Consistency does. That's what P. tells me. 

    Ok Monkeys! Let's get'er done!
  • Jenniferlyn KryvickyJenniferlyn Kryvicky
    Jacklyn Moore said:
    Did my first run in almost a month d/t the flu. It was AWESOME! Not worrying too much about pace or testing. Just getting the OLD body moving before next week. More concerned with consistency than anything. #CPR

    Smart move chica!
  • Jenniferlyn KryvickyJenniferlyn Kryvicky
    @Jacklyn Yes!  That is a great idea - putting self care to the top of the priority list.  Thank  you for the reminder, time to get back to my Chiro. 
  • Jacklyn MooreJacklyn Moore
    I managed to sneak in a short run today between cloud bursts. Only 2.4 miles. Splashed through a few puddles just for fun. Did a couple pick ups between light posts. All in all a good run. Hip flexers are feeling better. 

    TGIF!
  • Shaughn SimmonsShaughn Simmons
    @Jacklyn Moore - looking great with these two short runs!  Keep posting!
    @Elizabeth Hornak 3 miles 3X a week sounds damn smart!  You'll be surprised how a consistent routine like that will move you forward quickly....

    I'm tempted to get a massage........just need to find the time......

    10K TRP progressive run for me today: https://www.strava.com/activities/854164318

    Good luck tomorrow all!

    SS


  • John CulbersonJohn Culberson
    edited February 4, 2017 1:55PM
    @Jacklyn and @Elizabeth- My recent walk/run program emphasized the smart use of (brisk) walk breaks. My heartrate stays elevated, and I had a noticeable fitness improvement, even when my "run" included a lot of walking. I'm still not ready to go much over 30 min total, but hope to use walking to extend appropriately and keep healing this "old" back!  
  • John CulbersonJohn Culberson
    edited February 4, 2017 9:37PM
    Achieved 3 mi running at 10:58. My HR was close to my last IM marathon, and was happy to see that my cadence was 175 with 100% forefoot strike. This will be my baseline run as I add some intensity and duration with walk breaks. I also wanted to try to link to Strava like @SS
    http://www.strava.com/activities/855237543
  • Jacklyn MooreJacklyn Moore
    edited February 5, 2017 3:57AM
    @ JC- Fantastic work. the OS is about building a base to then build fast on. Totally link. Let us know when you are there. I will find you......

    Watched Coach P. run durability podcast today. Definitely a need to watch. Then went out and ran 5 miles. Spent most of the time thinking about how to incorporate his goals into my OS. Especially the run total for each week. I've never been able to hit the run totals d/t my slow pace. Already sent an email asking him time vs. miles. I'll let you know what he says. 

    The run itself was text book perfect. Great even pace and solid smooth heart rate. Felt fantastic! I am officially ready to go for it! Betcha I won't be saying that in a couple weeks as the Gorilla starts to rattle the cage bars. 
  • Shaughn SimmonsShaughn Simmons
    @John Culberson - way to post that link.  Nice steady HR all the way through....nice job!  I agree with @Jacklyn Moore comment on building a base first on which to later build fast.....

    I had some 800M intervals Saturday before the game that left me on the couch the rest of the day: https://www.strava.com/activities/856617105


  • Jenniferlyn KryvickyJenniferlyn Kryvicky
    Happy week 1! Who's testing this week? 

    I'm on the road,  so yesterday was a LATE travel day, Lansing and getting to the hotel near midnight.  Today is my run day fun day after work! 

    Let's get it!
  • Shaughn SimmonsShaughn Simmons
    10K TM run over lunch for me with a 1X1 at the end......not fun and glad its over....

    https://www.strava.com/activities/858472981

    SS
  • Shaughn SimmonsShaughn Simmons
    A little bit quiet in here.......Hoping to see some week 1 run test posted here soon.....

    What are you thinking during the last .5 miles of your run test?  Me?.....normally I am focused totally on not crapping my pants at that point.....

    7 miles for me on the TM with a 1X2 on the back end:https://www.strava.com/activities/859749269

    SS
  • Elizabeth HornakElizabeth Hornak
    I am using my Turkey Day 5K results for my test as I am on a stripped down version the runs. I will add that I ran that race without a watch and came in about 4' ahead of my projected time (and I still didn't win the challenge!) at 27:50. It was 35 and raining that morning and I was focused on the wine I would be drinking later that afternoon. ;)
     
    Coach P has arranged my OS to support 2x a week Pilates and a swim or two as I continue to rehab my body. Bike workouts will remain the same. 
  • Jacklyn MooreJacklyn Moore
    I goofed and posted my run post in the bike thread. OOOPS. 
    My run today was a 5 mile mental slog. I am really trying to not let my mood dictate training. I hit my paces. Came in a little fast. Which I don't mind. It was raining. 
     QUESTION: Are you guys planning on doing tomorrow as a brick?
  • John CulbersonJohn Culberson
    Ran 3mi at 9:45, which is a comfortable pace. At some point, I want to bump up the tempo in a structured fashion. My true 5K test was was about 8:10/mi last year. I'm clearly a bit off that now, given my recent run jail sentence. Probably will start including some 9:00 pickups to ease into Zn 3. Hope to be able to really test by 8 weeks. @Beth: Yep... a little swimming for me too! @Jacklyn: Will run 30min... no brick. @SS: I'm still thickin' "Yes, I will still be a triathlete."
  • Shaughn SimmonsShaughn Simmons
    Happy Friday peeps! 

    My TRP run on the TM yesterday afternoon: https://www.strava.com/activities/861035444

    Felt the bike fatigue during the run but also felt good to get it done.
  • John CulbersonJohn Culberson
    edited February 11, 2017 3:25AM
    Finished work and headed off for a swim/run. Steady 1K broken as 10x100 10s RI. (no flip turns) My back initially complains about the extension position, but improves as the swim progresses. The short swim/run brick is a staple for me, but completed late in the day, my running form started to decline, so I pulled the plug at 2mi. It felt good to be smart. Oh.... and thanks @SS for reminding me that the Thursday bike was no joke!
  • Jacklyn MooreJacklyn Moore
    So finished week 1 with a solid Long run of 6 miles with 2x1mi z4 intervals. Felt better than I anticipated. Run total this week 16 miles, bike 52 and swam 1 mi. Finishing the week tired but smiling. Daughter took me out for rootbeer to celebrate. Pretty cool Kid!

    Shout out to Jeff who just jumped into the barrel with the rest of us FUN loving people! 

  • John CulbersonJohn Culberson
    edited February 12, 2017 7:00PM
    @Jacklyn: Awesome numbers to start out your FOS. You can get wicked fit after 14 weeks at that level! I am a very happy camper after running(no walking) 5 mi at TRP (10:42). While I will not try to reach Run Durabilty volume... frequency and a slow steady build is my plan. I know that a consistent 16 miles/week of running can go a long way over 14 weeks. 
    http://tpks.ws/AC00E
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