16/17 DOS Run Week 12

Scott Giljum

Welcome to week 12 everyone!  We have all put in a lot of work over the last few months and we are getting near the point where we get to see that reflected in our testing.  SO, as you enter this week, start to look back at the data you have collected and be mindful on your runs this week to develop your strategy for your run test coming in a couple of weeks.  If you have not done so, now is a good time to start looking for an actual race to run for that test.  I always prefer a half at this point, but if you want to roll with a different distance, go for it!  If you can't find a good run, start to map out mentally what you are going to do for your testing.

Have a great week all!  And as always, be mindful of your fatigue.  Don't run yourself into a wall just because the plan says so!

Mark Lane

Had one of those mornings where my 90' TRP run turned into a 60' Zn 1 run. Just couldn't get it going, and like Scott said-no reason to run myself into a brick wall in Feb.

Scott Giljum

Sounds like a good idea Mark. I am targeting a longer race in a few weeks so I extended my run this morning to 14 miles. Legs felt a bit rough by the end but all good. I will sneak in a recovery swim over lunch. Have a great run all!

Shaughn Simmons

@Mark Lane - been there many times.......If you are hitting the bike workouts like I have seen, it is only a matter of time before you run into this.   First, make sure you are careful not to exceed the bike workouts.  Secondly, 60' is just great work and much better than a big zero as you are working through the fitness gains and your body is adjusting while it carries this accumulating fatigue load.  How are things on the work/family front(s)?  Those can also be fatigue loads which have to be considered.  Finally, just take a rest day if needed and watch how that benefits the down stream wkos.....sometime that is just plain smart.

I had to eat some of my own advice and take a rest/testing week myself this week.  

EZ 5K run during my rest/testing week last night: https://www.strava.com/activities/875177522

Keep leading guys!

SS

Shaughn Simmons

Another EZ, pre-swim 5K for me today.

https://www.strava.com/activities/877010184

How did those Thursday runs go?

SS

Mark Maurer

I got out athe 4:20 this morning for my TRP run. I could definitely feel the bike workout that I did less than 11 hours earlier but it w nice being out that early before most people were awake. I do like early morning runs when all the humans are still at home and the critters and the rest of the world is waking up. I didn't do the second run of the day because my legs were pretty toasted by the time the run wsdot finished and I had a date with a pint of Fish Tale Imperial Mocha Stout and some friends after work. 
Check out my run on Strava: https://www.strava.com/activities/876844980/shareable_images/map_based?hl=en-US&v=1487860234

Shaughn Simmons

@Mark Maurer - you had me at 4:20!!  Only real men can do that! 

I completed my run test this morning as well in the dark on a track after a 1.8 mile warm up.

Improvement, ~15 secs min/mil faster than the last one.  Very happy.  Work hard for that while maintaining a very heavy bike load and running ~40 miles/week.  Feels like the 800s helped me the most.

https://www.strava.com/activities/877815517

Good luck this weekend all!

SS

Mark Maurer

Nice work @Shaughn Simmons. I will go to great lengths for a good imperial stout and it was worth it.  

Alicia Chase

Last day in Florida. Ran 6 days, just short of 36 miles total, plus three swims for 5000 yds total at FGCU pool. Home tomorrow in time to hop on the trainer and knock out one of the missed rides from the week. No 4:20am workouts for me, though now that I'm back in the pool at home, there will be 5:30 am swims. Onward. 

Shaughn Simmons

@Alicia Chase - strong week of running/swimming!!

@Mark Maurer - thank you!

Sunday run done for me.  Always happy once that one is checked off!  Did an EZ 5K jog with Araceli yesterday and a 8 X 800M @ 5K pace this morning......  

https://www.strava.com/activities/880812574

The 800s really burn my matches and there is nothing really left to run back home from the track with.

SS

Ed Aponte

So I have a 1/2 marathon in 3 weeks and for some f(*&%#ING reason my calves keep taking alternating turns in tightening up during my long weekend runs and I'm starting to freak out because it has impacted the progress on my runs.  I want this year to be my kick ass year but don't want to do anything stupid before the summer even gets here.  It gets bad enough that I'm limping the next day although this week wasn't as bad as I am walking normal today.  So what's your wisdom?

Shaughn Simmons

@Ed Aponte - post some strava links for us to see and let us also know your latest run test vDOT.....

Ed Aponte

Last Sat
https://www.strava.com/activities/879597098/shareable_images/map_based?hl=en-US&v=1488058279

Week before
https://www.strava.com/activities/870995470/shareable_images/map_based?hl=en-US&v=1487438583

https://www.strava.com/activities/863135875/shareable_images/map_based?hl=en-US&v=1486852976

My test before calf pain when I could go at it. 
https://www.strava.com/activities/844879519/shareable_images/map_based?hl=en-US&v=1485439612

Thanks for all your help. 

Shaughn Simmons

@Ed Aponte - great job posting.

1)  Thanks for posting the test.  Test pace says 6:50 so, your legs are not tightening up due to running outside of or beyond your fitness level.

2)  Day before hydrate until you are constantly peeing and add salt.

3) Day of long run, break that run into a split run and hydrate in between.

4) Run durability - your running volume on strava looks to me like a running durability cycle would greatly benefit you.

5) Post your links above in your own micro forum and Have @Coach Patrick give you some wisdom.  He has lots of magic.

Hope this is helpful bro.

SS