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JOS run week 6

[Deleted User][Deleted User]
in General Training Discussions
Good morning all, another week is starting and we are now almost in the middle of this OS. Fatigue is there, and also speed.
Some might even start to find "easy" to run within those zones.

An important thing to remember is to fuel yourself correctly between the workouts and rest correctly to be sure to be at the top of your game when you start the next workout.

Have a great week all!
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Comments

  • Gordon CherwoniakGordon Cherwoniak
    edited February 14, 2017 6:48PM

    Good advice on the nutrition and rest fronts.  I'm a prime example of burning the midnight oil and only getting 5-6 hours a couple nights in a row.  I took Thursday off last week and bumped the workouts to Friday. 

    I also recall the podcast with Coach P on fueling the workout and after.  I was lax on both in week 5 probably another contributor to my needing an early day off. 

  • Jason VeithJason Veith
    9:30 AM 2/14/2017:
    Trying to get back on the horse this week.   Sorta fell off because of a 4 day ski trip.  I know I have a screw loose because I actually enjoyed my pre-work morning run.  4 miles just flew by and I didn't even realize it.

    https://connect.garmin.com/modern/activity/1572935831

    Something must have been a bit off because my L/R GCT Balance was a bit off.  52.9% L/47.1% R.  That could explain why my left glute feels a bit tweaked after the run.

    Bring on the bike tonight!! 
  • scott dinhoferscott dinhofer
    @FrancisPicard - good advice on the rest.. I am hurting big time... trying to keep up on my 100/100 run challenge.. makes this hard... 
    fatigue is overwhelming right now and definitely took a toll on my bike intervals today. 
  • Shaughn SimmonsShaughn Simmons
    edited February 14, 2017 7:43PM
    It is a delicate balance all - on one hand you want to drive the fitness gains and get paid for the hard work, then, on the other hand, too much work and you can take a step or two backwards, incur an injury or not move forward with the fitness, ...........not enough work or missing the amount of work in the wko and you will not put enough stress on your body for real change to take place............The good news, these coaches have figured a lot of this out for you by providing a great plan/set of guidelines to follow AND you are surrounded by the smartest team in the business  (IMO)......use your forums, your micro thread and make these veterans answer questions as help is needed!

    If in doubt, sit down, have a very frank conversation with yourself, rest if needed and live to fight another day!

    Lunch TM intensity work for me today: https://www.strava.com/activities/866297778

    Good luck with V-day all!

    SS
  • Howard MatthewsHoward Matthews
    @SS: solid advice! And I'll definitely be having that conversation this afternoon during my run...probably right about the point I'll want to start inching past my TRP. Yet, that's exactly why I suffered on the bike this morning. Too much work yesterday afternoon (which that run wasn't in the plan) and not enough rest last night.
  • Francis PicardFrancis Picard
    Since it is was V-day tonight I didnt do the brick run. Tomorrow is the long run !
  • Todd BrayTodd Bray
    Treadmill run done early this morning. 5 miles @ TRP + 1 @ Z3.

    I didn't really want to run on the TM but needed to get it done early today and it so dark and damp that I couldn't convince myself to get outside.

    Anyway, once I started to sweat out the Valentine's wine I felt pretty good! :)

    https://www.strava.com/activities/867138729

    Have a great day everyone!
  • scott dinhoferscott dinhofer
    edited February 15, 2017 5:35PM
    02.15.17 12:00PM
    Skipped the brick yesterday. Just needed to give my body a rest. With the Pre-OS work I've been doing, I have been going hard since 11/1.
    did 3000 yards in the pool as 2x750; 2x750 Pull - https://www.strava.com/activities/867139733
    then did a almost 9 miler outside. https://www.strava.com/activities/867223718
  • Trish MarshallTrish Marshall
    Hi all! This season I did the run test, and am sticking to my Vdot paces (mostly) even though they are much slower than in the past.  Last year my ego wouldn't allow that even though I KNEW I wasn't as fit or lean.  Not this year.  

    The result so far has been great feeling consistent runs.  Saturday I thought I would die on the bike, hopped on the mill and while the first 10' SUCKED, by the end I was trotting along feeling FANTASTIC.  Yesterday was yet another great feeling brick, and my HR was several beats lower than the start of OS.  Progress for sure.  While in FL I ran 18 miles on the beach and another 8 on a paved trail in warmer temps, all at my paces and feeling great despite much beer and bad food choices! :smiley:  

    I bought myself a new toy to help keep things from getting sticky...the Roller8.  I have one more trip this spring and I'm excited I can pack it (unlike a roller) and bring it along to torture myself.  I'll hit the mill later for my long run after a nap...had a bad nights sleep and an early doc appointment with my girl.  Run on peeps!

  • Jeff KaneJeff Kane
    On the road Monday and Tuesday with all wko's done. Late night last night as my wife and I had VIP tickets to Riverdance. A great gift that included meeting the dancers! I had already made a commitment to meet a friend for the Wednesday run too. In bed at 11:45 and up at 4:30, not optimal recover. However, the run was more to spend time with a friend who is struggling, so it was worth it!!! 7.5 miles in the books, 100 consecutive days of running with a daily average of 4.15 miles. Currently feeling great!! Sometimes, the victory is not in accomplishing a personal goal, but more so in the gift of time and friendship you give to others!! Giddy Up, day 101 tomorrow!!
  • Gordon CherwoniakGordon Cherwoniak

    @Jeff Kane congrats on the 100 day streak.  Not saying you should stop but what's the advantage of continuing over focusing on the OS work now that you have hit the 100 milestone?

    Well I have apparently found the other side, or the wrong side of that edge.  After 5 weeks of ramp up I'm stepping back this week on the run.  As things were on Monday I was feeling decent and looking at 15-25' of running.  Yesterday showed a few more chinks in the armour and I'm now thinking 5-15' over one or two sessions this week. 

    I'll still be incorporating my walking ~30' a day but even if I don't run this week at all I'm fine with that. 

    I'll still check in later in the week once or twice because I know I need the mojo this week more than ever. 

  • Jeff KaneJeff Kane
    @Gordon Cherwoniak I follow the OS to the letter and add in runs of 1-2 miles on the off days. The goals of the streak are run durability, increased run efficiency, mental toughness, run confidence and body composition. All these factors build toward the desired goal of a strong IM race. The IM comes down to the run, so since this has been a weakness, I am going to make it a strength. I have found that currently I run just as good off the bike as I do an open +/-5-7 sec mile --- this is good! As we learn on the team, it about being consistent on the run and not falling off the last few miles. I executed a solid run execution wise at IM Lou, but the time was not good. I am no gunning for a good time, 4:00-4:10 this year at IM Lou, and 15-30 minutes faster the following year. For me it is about a long term investment to accomplish Epic Sh*t!!! That and I like challenges!!
  • Shaughn SimmonsShaughn Simmons
    Some great posts and consistent work all over in here.  A tough group to keep up with for sure!

    TRP run on the TM today with some intensity at the end: https://www.strava.com/activities/867400579

    KMF all!

    SS
  • scott dinhoferscott dinhofer
    @Jeff Kane - holy shizz!!! THAT's great!!!
    i've been working on a 100/100 but some days just did not happen. I did double runs on some days, 30 mins am/ 30 mins PM
    right now I am at 53 runs in 63 days, trying to double up some and catch up!
  • Jon BergmannJon Bergmann
    I'm doing my workouts one day ahead due to travel this week. The run off of the bike on the Tuesday ride (Monday for me) was total exhaustion--my legs had nothing. And then I did the Wedensday run (on Tuesday) and had a great 8.5 miles -- Nothing like a good night of sleep.  I am encouraged because I can feel speed re-entering the body.  Woot!
  • Katherine CozziKatherine Cozzi
    I felt like I was moving as slow as a slug! Fatigue has hit me hard this week! 

    https://www.strava.com/activities/867444734

  • Paul CurtinPaul Curtin
    Great reading all this - excellent work everyone!  @Jeff Kane double kudos for being there for a friend, that's worth more than the streak

    Traveled back from client site today, then got in a nice run: mostly zone 1 with with some hills and some TRP

    https://www.strava.com/activities/867866808

  • Jason VeithJason Veith
    My long steady run for Wednesday 

    https://connect.garmin.com/modern/activity/1575566753
  • Francis PicardFrancis Picard
    My TRP run was done : https://www.strava.com/activities/867971439

    So much snow, its awfull in here, it keeps snowing and snowing and snowing and guess what ? that white stuff is still forecast to fall on Sunday when will do my other long run.

    Its so hard to run on that surface, I just hope it will help when I will be back on non-snow surface.

    keep all the good work all ! doing great =)
  • Shaughn SimmonsShaughn Simmons
    edited February 16, 2017 6:32PM
    Just want to say that I LOVE how everyone is posting their Strava links!!!  Way to be accountable and put it all out there!!
  • Jon BergmannJon Bergmann
    My long "sunday" run for the week.  http://tpks.ws/FtoNt  Not as fast as I would proably have done it at home--but I'm running in a new city and had to pause a few times to check google maps. Also--it's hilly here in Seattle.  
  • Paul CurtinPaul Curtin
    edited February 17, 2017 12:55AM
    Meetings at Headquarters today.  Tried to do planned run at lunch; got dressed at the Y and suddenly realized my run shoes were not in the gym bag.  Actually thought of running with my dress shoes on the treadmill; however my run socks would have clashed so I scrapped that idea.  Fashion is important.

    Got the run in after the bike workout; first leg with the dogs (Charlie and Bella); then the second leg solo right at sunset.
  • Trish MarshallTrish Marshall
    No nap yesterday, but I got in the long run and once again, nice low hr and felt great.  Did a nice tempo mile at the end too.  

    Today the brick was just as nice.  Pushed my pace up just .1 on the mill and no ill effect or high heart rate.  Yay.  

    Enjoy the legs off day tomorrow peeps!
  • Shaughn SimmonsShaughn Simmons
    @Jon Bergmann - nice run file!  Big run there with some 2X1s in the middle!  Guessing you are using Stryd given power was also recorded?

    @Paul Curtin - been there before....way to find a way after the bike to make it happen!

    Yesterday's TRP run for me: https://www.strava.com/activities/868970368

    Have a great weekend all!

    SS

  • Francis PicardFrancis Picard
    easy brick last night, 2M.

    Have to take a client call before going to my 40' brick later this morning
  • Phil MillsPhil Mills
    As I wrote in the Bike thread, time to get back in to training mode.  Derailed in wk8 of the NOS from a hamstring tear that has healed well.  I'm working on volume and durability.  No intervals yet.  End of JOS goal is to durably run the prescribed long runs, i.e. 13 miles.  

    Four runs in the books for this week: 4, 4.4, 5.5 & 3. Back into a double digit weekly volume with consecutive runs to boot.  Just need the rest of the system to come back on line from the 7 week run break.
  • Jeff KaneJeff Kane
    @Paul Curtin we just a new dog on Sunday and I have ran with her 3 times. What type of leashes are you using? Did you do any special training with yours?
  • Shaughn SimmonsShaughn Simmons
    Friday TRP: https://www.strava.com/activities/869921218

    SS
  • Phil MillsPhil Mills
    Friday miles on the waterfront.

    https://www.strava.com/activities/870013259
  • Paul CurtinPaul Curtin
    Hi Jeff - they're both Labradors, so for me harnesses and 12-foot leashes work well (tried the retractable leashes but that didn't work).  Training probably depends on how he or she behaves; mine love to pull like sled dogs so they had to learn a "hut" command to slow it down.

    Charlie and Bella also want to meet everyone in eyesight, so I use the "me" command to keep their attention (with treats they learned that one pretty quickly).  I've seen some owners who give a command and the dog sits nicely until you pass by.  I am not that disciplined; neither are my dogs  :-) 

    It helps to give them 10 minutes at the start to follow their nose and do their thing, then they're ready to run steady with you.
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