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JOS Run week 5

[Deleted User][Deleted User]
in General Training Discussions
Good morning all OS peeps in here! we are 4 weeks in and many, if not all of you are experiencing some gains.  These gains may represent themselves as increased pace (speed), endurance or durability. Still 3 weeks before next tests and be able to see real data showing improvment !

By this point, fatigue will likely start to show up, whether directly in your run workouts or as a carryover into bike or other work. Hopefully you were able to get lots of rest these past couple of weeks.

This week the runs are getting a bit longer compare to last week, be sure to be well rest, hydrate and fuel when going for the long ones!

Have a nice week all and keep posting in that thread !
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Comments

  • Howard MatthewsHoward Matthews
    @ FP - Thank you. Nice lead off and, as always, spot on as I definitely can see huge gains, but am feeling it in the legs and moving slower when I wake up. More focus on using the rest days wisely and especially zoning in on the advice to hydrate and fuel up for the longer workouts.

    #gogetit!
  • Shaughn SimmonsShaughn Simmons
    @FrancisPicard  - was feeling the fatigue you mention in your opening thread.  Took in some Picard gels half way through and made it out of the cage alive barely......

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

    SS

  • Joseph LombardiJoseph Lombardi
    Some mornings....looked cold...said it was cold...dressed for cold...was warm and wet and my iPod battery was drained...aaahhh!...ah well...felt great anyway...progressive out and back 7miles/59min.

    https://www.strava.com/activities/859374091
  • Jeff KaneJeff Kane
    On the road for work. 70 minute run, 62 min at TRP and 8 minutes at z3. Heading home tonight and will be hitting my AR boots!!! Beginning to feel some fatigue in the legs. 
  • [Deleted User][Deleted User]
    Did my TRP run this morning.. that was awfull, rain, ice, water pool at each street corners.. gosh I miss summer ! =)
  • Shaughn SimmonsShaughn Simmons
    Nice runs being posted guys!  

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

    SS
  • Jorge DuqueJorge Duque
    Music and heart rate correlation?

    Did my TRP run this morning on the TM and for the first time in a long time I forgot to bring music with me, so I run without it. Surprisingly my HR was lower than on previous runs and I was able to increase my speed without having HR spikes.

    Coincidence or has anyone experienced similar results? 
  • Shaughn SimmonsShaughn Simmons
    @Jorge Duque - any other changes?  For example, how did the bike/run session go yesterday? Or, was that somehow moved to another day such that you may not have been as tired on the TM today resulting in a lower HR?  

  • Jorge DuqueJorge Duque
    @Shaughn Simmons - No, not changes at all. That's why I was surprised today
  • Shaughn SimmonsShaughn Simmons
    edited February 8, 2017 9:15PM
    I'm not sure about the music correlation, but given this is week 5 and you've been working hard for 5 weeks, I will bet you are experiencing fitness gains in the form of a lower HR at the same TRP pace which, I am guessing, we will see improvement when you test again in the future.....in other words, The WORK is working!  Keep leading! @Jorge Duque

  • Gordon CherwoniakGordon Cherwoniak

    First of my three session this week 13' running 24' total on the treadmill.  A good start to the week. 

  • Shaughn SimmonsShaughn Simmons
    @Gordon Cherwoniak - Hell Yes!

  • scott dinhoferscott dinhofer
    got in 2 EZ runs on Monday, Tuesday's Brick never happened... with the rested legs i went 47"/ mile faster than TRP for a little more than hour.. Big storm coming tomorrow, 
  • Jason VeithJason Veith
    After a long weekend (and a couple of week days) of skiing, I'm getting back to running.  Ran a quick 3 miler, and then an extra mile on the dreadmill with Jame (but forgot to restart the watch).

    https://connect.garmin.com/modern/activity/1565062316

  • Jeff KaneJeff Kane
    Solid brick run closed out with 5 x Hill Repeats. Even though there is some fatigue in the legs, there is no soreness or issues. Good things on the horizon with this run streak. 
  • Howard MatthewsHoward Matthews
    edited February 10, 2017 6:32AM
    Solid brick today confirming that Tuesday wasn't a fluke. @Jeff Kane I'm with you on the fatigue but no soreness or chronic injury issues. No doubt that putting in the work then maximizing rest and the recovery tools are paining dividends. The motivation from the posts are huge too!

    #TeamENrocks!

    #GoGetit!
  • Catherine BranchCatherine Branch
    Not a great OS week for me -- business travel that was a lot more stressful than expected really knocked me off my game.  Just did an easy 30 min on the treadmill and may get on the bike for an easy spin later today.  Jumping back into the OS tomorrow -- decided to just write off the T/W/R workouts this week.  It was bound to happen ...
  • Shaughn SimmonsShaughn Simmons
    @Catherine Branch - been there on the stressful business travel more than once....not a lot you can control there.  Best just to re group once you come up for air, cut yourself some slack and move forward as able.   Nice work managing through all of that!

    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.

    SS

  • [Deleted User][Deleted User]
    Catherine: I've been on that boat the last 3 weeks specially being out of town for 2 consecutive week. I would suggest to try to keep at least consistency during that period
  • Joseph LombardiJoseph Lombardi
    Feeling good...but brick runs haven't been happening - mostly due to time constraints....I have been running on Mondays/or Fridays and hitting 5 runs & close to weekly mileage target..so I feel ok about it...Brick runs have been okay when I've been able to get them in.. 
  • Gordon CherwoniakGordon Cherwoniak

    Completed a 2nd run of the week 13' running with a total session time of 30' broken down as 2X(2'WU3X2'(2') 1X30"(2.5). 

    Can feel the foot a little today.  Not sure what Sunday's session will amount to.

  • Paul CurtinPaul Curtin
    Outstanding work everyone!  Working out on the day of travel is hard; I usually just run very easy or spin on the bike to get the legs loose.

    I remember happy hours with the client ... and project team dinners ... my new routine is better
  • Patti ThompsonPatti Thompson
    I've now come down with the head/chest sickness that's been going around for weeks... I tried to battle through it but really felt it after Thursday's 30/30s...taking it easy until I feel okay and then hopefullygettingback in the groove this coming week! Drove part of the course of my first bike ride/race of the season and am psyched to start training hills!      
  • William JenksWilliam Jenks
    Wednesday and Friady runs fine, with enough fatigue that it takes longer to warm up than when fresh, but things are going fine.  Friday had (relatively) great weather, in the 40s, so ran outside again after the ice had melted from snow earlier in the week.  (Woo hoo!)  Sat and Sun also look pretty good for outdoors.
  • scott dinhoferscott dinhofer
    edited February 12, 2017 4:55PM
    Closed out a 37 mile week with a 10.5 mile beauty on the treadmill. 3 miles i was still wating for the legs to kick in and some doode gets on the mill next to me, looks leaner, younger and is wearing an IMFL tri shorts... his pace is .3 faster than mine.. we'll have none of this! I ended up at .5 faster than him and threw in a Z4 mile for good measure.. I was there when he came and moving along nicely when he left.

    heading back for a swim soon while the snow piles up outside... damn you Cronk for convincing me to train hard instead of skiing. 

    https://www.strava.com/activities/863971521
  • Gordon CherwoniakGordon Cherwoniak
    edited February 12, 2017 7:25PM

    @Scott Dinhofer We've got some great snow as well but just remember the training will pay off at LP.  You will be smoking the guys in your AG on the course and it will be worth it then. 

    Third run session of the week in for me 25' total with 13' of running.  Got in 39' of running this week and will assess how I'm feeling tomorrow.  Right now thinking a small increase 40-45' total as I went for a pretty big bump this last week. 

  • Jeff KaneJeff Kane
    Solid brick run off of the bike yesterday @+10 sec faster than z2 pace. This morning on the long/hard run I knew it was going to be a bit tough and some mental discipline would be needed. First 3 miles at TRP then hit the two 1 mile repeats at z4 pace; but it took all I had. Walked the break between the two and then headed home at -10 slower than TRP. That gorilla and his buddies we all over me today!! The week is done 32.2 miles in the book and run streak is at 97 days!
  • Joseph LombardiJoseph Lombardi
    Ah Snow...beautiful...but forced me to the TM for my run today....6miles EASY followed by 3x1mile@7:30-35 with 2min. recoveries..and one mile cooldown...24 for the week on 4 runs...missed a  brick...but ok.
  • Paul CurtinPaul Curtin
    Skipped yesterday's brick run; too tired after a hectic week.  Was planning to head out early this morning and knock out 8 miles; slept in instead.  The rest helped: I got out just before noon and got in 11.6 - easy and steady

    https://www.strava.com/activities/864226184

  • [Deleted User][Deleted User]
    just did my long one, was tuff as we are in the middle of snowstorm here, was really slippery but made it!

    https://www.strava.com/activities/864444355/overview

    lets move to week 6 !!! =) Good job on the work being done

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