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JOS Run - week 11 - Swim, bike and RUN

Francis PicardFrancis Picard
in General Training Discussions
Happy week 11 !! almost done with the OS work and we are getting back in the pool this week which can maybe add some fatigue since we havent swim since a while (in my case I swam 2 weeks ago to see where my swim was), I will not resume swim until swim camp as I wanna focus on the Bike and run.

Swimming is officially on the plan for week 11.  There are two optional swims on the schedule for Monday and Friday. 

This week the total volume keeps going up, but the long runs are the same duration but should be harder as the bike wkouts are getting longer and harder.

Have a nice week ! its now officialy spring =)
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Comments

  • Shaughn SimmonsShaughn Simmons
    Thank you FP!!  Great work you've been throwing down to lead us lately!

    I did a TRP durability run this morning to kick the week off: https://www.strava.com/activities/907530989

    Good luck this week all!

    SS
  • David HowardDavid Howard

    Hey!   My forum access seems to be working again!    Ill spend a little time looking back and seeing where everyone is at.   * I expect ill see awesomeness ;) *

    really only last couple weeks have been able to get any consistent work in but seeming to be able to move that FTP up about 20w or so.... Run needs lots of work and swim   wow...  not so great   realy worried about this shoulder started acting up after only 1K yards and on ist swim in months.  minimal upper body/core too = sub optimal.

    Weight is un budged despite diet tweeks and increased work.... sigh...was so easy when younger.

    May do a local sprint just to play  in a week or so.....  And my Bro-inlaw wants me to do Xterra on June 3dr with my AAA IM Santa Rosa July29...not so sure....some technical and precarious rocky drops etc...(fun but sketch with my minimal MTB skills) of course there is the HIM don the day before......

  • Doug JohnsonDoug Johnson
    Hey team, I haven't posted at all but I have been running a lot, averaging over 50 miles per week for the last 6 weeks.  i was not ready to start OS back in January and faded fast.  The run focus helped improve my body comp quite a bit and improved my attitude too.  I'm going to reduce the mileage starting this week and do OS type work the rest of the way out and will try to post more frequently.  I've been lurking the entire time reading all the posts and it's definitely been awesome to see all the work being done and the big improvements for a lot of people.
  • Doug JohnsonDoug Johnson
    Morning TRP run completed before work this morning.  Looking forward to hitting the bike hard tonight!

    https://www.strava.com/activities/908541513
  • Shaughn SimmonsShaughn Simmons
    @Doug Johnson - BOOM!

    Morning 2X1s complete here: https://www.strava.com/activities/908609880

    That sucked.....!

    Have a great day all!

    SS

  • Todd BrayTodd Bray
    I swam yesterday for the first time since OS started and agree with @Francis Picard about the additional fatigue it potentially creates.

    My legs were sore from the swim and I suffered on the bike at lunch today. Like FP, I may wait until OS is over before resuming the swim as I've worked too hard on the bike to blow up now. 

    Short run on the agenda for later today. Good work everyone and keep it up!
  • Francis PicardFrancis Picard
    Just got back from the 90' TRP run to which I added some climbing.
    Spring is here, I didnt need a long sleeve shirts, that beyond epic (lol?)

    https://www.strava.com/activities/909325222
  • Jason VeithJason Veith
    I fell off the wagon last week (needed a mental break, and a ski weekend!!).  This week I'm committed to get back on the horse (Black Beauty!).  Since I'm still not ready to run in cold weather (come on Spring, hurry and get here!!), I'm still on the treadmill when it is cold out.  Hard to get anything over an hour on the dreadmill, so I'm just doing what I can do.

    Legs were super tired from last night's bike.  I understand why they put 24 hours between workouts, but in this case, I had less than 12.  Just need to get the workouts in whenever I can.  

    Here is my quick 5 miler before work:
    https://www.strava.com/activities/909839732


    Ok.. enough of the excuses and time for me to get focused!!   Enjoy your week everyone!!

  • Doug JohnsonDoug Johnson
    I'm with you Jason, most of the time I don't enjoy running in the cold and avoid it if I can.  Nice work on the TM!

    Nice work showing off that run fitness Simmons and Picard!

    In my opinion one of the great things about the TM is that it's more forgiving on the body.  However, I definitely felt yesterday's bike work in the legs towards the end of today's run.  I ran for 80 minutes, the first mile was a warmup and then TRP the rest of the way after that.  https://www.strava.com/activities/910616376
  • William JenksWilliam Jenks
    Todays run kind of sucked.  Usually my "natural TRP" is 10-15 seconds faster than my stated one, and today that feel of pace was 10-15 seconds slower than stated TRP.  But got it done.  Can't complain about the weather here.  It was windy, but still 45 degrees or so.

  • Todd BrayTodd Bray
    Yesterday's run was a tough one as we were having 15-20 mile winds and I felt as if I was running in place a couple of times. 

    I got it done and here's the work. Still feeling a little fatigue from the swim Monday and that kickass bike wko on Tuesday.

    I'm certain today's brick will be short. 

    https://www.strava.com/activities/910442531


  • Shaughn SimmonsShaughn Simmons
    I followed @Doug Johnson and did the TRP progression run on the treadmill as well today.  much more forgiving on the legs than the concrete for sure: https://www.strava.com/activities/911459584

    @jason veith - way to suck it up and get back on the horse!

    @Todd bray - getting done under the load and adversity of the weather is what Ironmen do!  Nice work!

    @David Howard - welcome back to the new forums!

    SS
  • Todd BrayTodd Bray
    Short 25' brick run @ TRP after the bike at lunch today. Time for some serious recovery and plenty of fuel/fluids!

    Good work all!!

    https://www.strava.com/activities/911474357
  • Gordon CherwoniakGordon Cherwoniak
    I've been slacking on reporting in this week as it's been fairly busy.  Moving to running on back to back days for the first time this OS.  Yesterday 24' today 12'.  The plan is to flip those numbers for Saturday and Sunday if I'm feeling good.  Looking for 72' of  running time this week.  It's starting to feel like actual running and a bit of work involved not that I'm covering 2+ miles in a session on occasion.

    I have not downloaded those runs to Strava yet so no link.  Part of my slacking this week sorry.
  • Phil MillsPhil Mills
    Looks like I have been woefully inadequate in posting this week's runs.  

    Monday - 68' for 7.6 miles - Date night with pizza and drinks on tap for the evening.  Must pre-run off the calories to be consumed.

    https://www.strava.com/activities/908770476

    Wednesday - 92' for 10.30 miles -finally able to put in a long run.  Of course it's on a day with where the wind is blowing 30+ mph, plus gusts.  All was going well until the last 1.5 miles, where the clouds opened up and just poured down rain, to add to the wind.  I was done with this mess and dropped the hammer to get out of it.

    Truth be told, I consumed 4 doughnuts earlier in the morning and really had to work them off.  

    https://www.strava.com/activities/910662075   

    Thursday - 37' for 4 miles - Just a short jaunt to loosen the legs up

    http://https//www.strava.com/activities/911861227

  • Paul CurtinPaul Curtin
    Did a brick run today, within 30 minutes of the bike WKO; legs felt about as expected - took about 10 minutes to get loose; stride rate was 182, a little lower than on recent runs
  • Doug JohnsonDoug Johnson
    @SS, when I woke up this morning I was regretting my comments about the TM being more forgiving!  I definitely felt yesterday's run and wasn't sure how the wko's would go today.  Great work on that run, solid!

    @Gordon Cherwoniak great job getting those back to back runs in, big progress there!

    @Phil Mills strong week of running so far!  Don't feel bad, i housed a whole box of Girl Scout cookies at work today!  (Thanks a lots)

    Way to get those runs in team, a lot of great work being done!

    After having a good ride I was going to rest on my laurels and not run.  But after about 15' of sitting on the couch and some internal hazing i suited up and put down 4 good miles.  I felt much better afterwards.  https://www.strava.com/activities/911922799


  • Phil MillsPhil Mills
    @Doug Johnson Thanks Doug.  I still have two cases of Girl Scout cookies sitting around the house, so I feel your pain.  

  • Jeff KaneJeff Kane
    Been a bit remiss in posting this week due to a whirlwind of business travel. However, the run sessions have not suffered. I needed to shuffle the deck a few times due to location and fatigue. The week thus far has looked like this - Mon - 2, Tues - 3.9, Wed - 3.1, Thur - 8.3, Fri - 1 (18.3 miles). Looking to push upwards to 16ish miles between the two runs this weekend. The running streak continues at 137 days. Thinking about shutting it down soon. Does anybody have any thoughts on a point of diminishing returns?
  • Paul CurtinPaul Curtin
    That's a tough one to answer @Jeff Kane ... clearly it's a great accomplishment.  I could never get a long run streak going

    If it gets in the way of your race training with potential impact to A and B races then perhaps it's time.  Maybe run the streak to exactly 140.6 days just to have a symbolic mark for the end
  • Francis PicardFrancis Picard
    Did the Sunday intervals run to which I add 2 additional intervals. Happy with it, it was a bit slippery with the fresh snow falling.. (whats new ?)

    https://www.strava.com/activities/912595910

    @Jeff Kane thats quite impressive to keep going ! I would go 150 days
  • scott dinhoferscott dinhofer
    3 milish very EZ treddy run, 1st run post Puerto Rico 70.3, big ride tomorrow and will attempt a more reasonable run on Sunday... Monday will surely be a shock to my system as I attempt to re-enter the official OS wkos!  :'(
  • Phil MillsPhil Mills
    Windy weather repeat of Wednesday, with the rains starting earlier rather than later this time.  

    76' for 8.5 miles
    Slowest pace with a headwind gust: 11:25
    Fastest pace with a tailwind gust: 7:45

    https://www.strava.com/activities/912961900
  • Doug JohnsonDoug Johnson
    That's a great streak Jeff!  I agree with Paul's response.
    Paul Curtin said:
    If it gets in the way of your race training with potential impact to A and B races then perhaps it's time.
    I would also say that if it becomes a chore, rather than something you enjoy it may be time to consider ending it.  Ultimately it's up to you though!

    @Francis and Phil, strong running, way to pile on the miles!

    I took some extra time at lunch today and did 5.5 miles on the TM at TRP pace.  Felt pretty good.
    https://www.strava.com/activities/912579176

    After work I hit the pool for a swim.  I have a lot of work to do in that area.  Arms were definitely tired at the end.
    https://www.strava.com/activities/912920349
  • Jeff KaneJeff Kane
    @Doug Johnson @Paul Curtin thanks for the input. "A" race is IM LOU in October along with some local Sprints in the early summer. It's not so much a chore as it is a habit now, just some days are better than others. The ultimate goal of the streak is to build a solid run base and durability which I have. Since the run is my weakest discipline, I really wanted get it right this year.

    Brick run this morning coming off a VO2 set off the bike. Solid run just off of z2/z3 paces by a few seconds per mile. Didn't want to push to much so I can be fresh for a group run tomorrow. 
  • Gordon CherwoniakGordon Cherwoniak
    @Jeff KaneGreat run streak.  As Francis mentioned I might go for 150.  Like anything there are diminishing returns and at some point your body can use different stimulus to advance.  You have lots of time between now and October.  Depending upon your local sprints you might consider looking in to a run focus block and incorporating some more speed work now that you have the durability.  If I remember correctly there is a lot of work at zn4 in those blocks, particularly the advanced plan.  They are written for 6 weeks but you could work in a shorter block as well.  There is also the get faster plans which has more runs sessions per week but less intensity.  Depending upon your goals I'd fire up a Macro thread with Coach Rich.

    I got in my 3rd run of the week 30' total with 24' running, 2.4 miles total distance.

    https://www.strava.com/activities/914170435/overview


     

  • Jeff KaneJeff Kane
    @Gordon Cherwoniak thanks for the heads up. The target is 150 days - that will take me to a complete rest day the day before my next 1/2 Mary. Leading in to that race, I'll be very mindful of the taper. Sunday long run in the books 10.4 miles, with 34.5 miles for the week. Looking to get some good recovery in today
  • Gordon CherwoniakGordon Cherwoniak
    4th run, no that's not a typo, I actually did 4 different run session this week with 72' total running.  I do have to say that even though today's session was only 20 minutes with 12' running (1.5 miles) it did not feel great.  Nothing to do with my foot issues it just felt harder than yesterday's 2.4m run and much harder than I felt it should.  I guess they all can't feel great and I did brick it after my bike.

    Week 11's in the books. 


  • William JenksWilliam Jenks
    Friday run...got on the teradmill and put it on 4% because it was raining.  Turned down the speed a bit, but my LT HR is about 163 and just adjust it to a speed where I was in the mid 150s.

    Sunday run: I'm never sure how to emphasize this - the faster base pace or meeting the intervals.  I usually go with the intervals, as I did today, but that means the base pace is a bit slow, at least for me.  Running these at Z2 after the Saturday rides/runs is with the intervals is all too much. Anyway, I got in my 90 minutes About 12 miles in a bit over 90, with the four 3 minute intervals as laid out.

    My assumption is that the speed intervals are the priority.  Any comments from others?  I suppose I should have asked this earlier in the OS.

  • Paul CurtinPaul Curtin
    Ran long Saturday instead of Sunday; happy with steady HR across 10 miles; HR went up as I pushed a little faster on the last two miles:

    https://www.strava.com/activities/914387330/laps

    Ran again this afternoon but could only manage 30 minutes - my only "yellow" workout of the week.  I was tired.
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