November OutSeason Week1: Run Edition

Keith Shireman

Hello everyone! I'm your run captain for next 14 weeks. I hope everyone is as excited as I am. Let's encourage each other to do our best. Hey I need help just as much as the next person. I'm looking forward to my first full Ironman at Ironman Texas in April. My goal for this race is to shock a lot of people (including myself!)!! Remember your run workouts should be quality runs. Have a great week and let's get rolling!

ironmarianne

 I have done my strength for today.  Remember there is a google spreadsheet to log in that you did your core workouts!  

Keith Shireman

Thanks for the reminder! Now if I can find that link to that page..........

Shaughn Simmons

I'll try to keep up with all you animals and stay injury free this cycle.  @Keith Shireman  Welcome as Captain and good luck on your TX journey!

Good luck run testing this week all.   No run test for me as I did the Austin 70.3 yesterday setting a HIM run PR:

https://www.strava.com/activities/1252719044

Been on the run durability program and will try to support this group as able.

SS

Keith Shireman

Thank you @Shaughn Simmons I appreciate it. Sounds like you had a great weekend!

Rafe Armstrong

Ready to get started. Do we use the same old head tails spreadsheet or is there a new one I have not found?

Keith Shireman

@Rafe Armstrong I am inquiring about that now. As soon as I can get that information I will post it.

Keith Shireman

Let's see if this works..... https://docs.google.com/spreadsheets/d/1aVJ2JFnsR3xVMU5GfpwD180bVunfdthad7AcS1vOdqE/edit#gid=10031156

Trent Prough

Looking forward to some structure to follow as well as keeping up with the run durability too.  I'll try and do most workouts as posted and easy 2 or 3 milers on days not showing a run.  I haven't did a test or a 5k in FOREVER it feels like so may need to actually test this week sometime so we'll see a o-dark-thirty what i can pull off to start the OS

ironmarianne

Rafe Armstrong

@Keith Shireman  Thanks for that, but I was able to find that run tracker document.  What I was talking about is the over/under spreadsheet where we enter our bike power and 5k run test and the coaches then challenge us to improve upon those numbers by giving us higher numbers to shoot for.  I have found the link to the old document and can enter it there but since there is so much old info there from previous OS I wasn't sure if there would be a new document to start the OS this year.

Rafe Armstrong

Oh yea, also I got 4.5 miles run in this morning after very hard 3x10min bike 

Keith Shireman

Good question @Rafe Armstrong I'll try to find that info out. I also got 3.14miles in this morning after the bike as well. Felt like I could go faster but just trying to take it easy on the run and not injure my back like last year at this time.

Rafe Armstrong

Got a good 7.5 miles in this morning.  Nice and steady with gradual pace increase first mile and finished a little faster on the last 2-3 miles.

Keith Shireman

Nice job @Rafe Armstrong ! I logged in 6.25. Felt good but I don't want to push too soon and injure myself. Gotta keep my back in good working condition.

Al Truscott

Trent Prough said:

Looking forward to some structure to follow as well as keeping up with the run durability too.  I'll try and do most workouts as posted and easy 2 or 3 milers on days not showing a run.  I haven't did a test or a 5k in FOREVER it feels like so may need to actually test this week sometime so we'll see a o-dark-thirty what i can pull off to start the OS

Motivated me to actually look at the OS training plan for running. Like Trent, I'm on a run streak, hoping to break 90 days (@ 61 today). Like Trent, I haven't tested in probably years. I'll be doing a 5K this Sunday. I'm thinking that, unlike my last history, the VDOT from that race would have me going slower than my current Z1, 2, & 3 paces. I note today *should* have been 60' run; I've been doing 6 runs a week of 30-40', and 1 run/week of 70'. Next week, I'll see if I can lengthen my Wednesday run. But running daily, I'm exceeding the mileage I would get weekly if I followed the plan precisely.

Rafe Armstrong

I know the plans are well thought out but also I need to take individuality into account and I am doing a hybridized version with pretty much bike workouts as noted in the bike focused plan but will likely do some type of running every day focusing on steady runs, some hill intervals and frequent use of strides and the occasional other short intervals of no more than 1-1.5 minutes and the addition of this will be based on how I am feeling.  Today before bike intervals I did easy warmup on treadmill then 7 short hill intervals of no more than 20-30 secs with longer 1.5min walking rest between done at 7-8% and used Stryd to determine effort (close to 10mph max near end of interval as treadmill was spinning up to speed)

Mark Thoma

Thank you @Keith Shireman for being our captain.

I did RDP for the last 12 weeks and cheated up my VDOT paces as I got faster and thinner (15lbs). Tested and got a 3 point increase in VDOT to start the OS. I tried out my new paces yesterday and today and it was a lot more work!!!

My plan is to maintain consistent running, but I will not be streaking.  1. I need a day off every now and then to recharge 2.  My work schedule and kid demands are too wonky. I'd just end up stressing myself out. 

Really excited to get this going!!!

Rafe Armstrong

5 miles this morning

Rafe Armstrong

Good steady long run this past weekend