JanOS 2018 Run Thread – Week 1 – Building Run Durability
Welcome to Run Week 1! This is our weekly Run Mojo thread for both the Run-Focused and Bike-Focused OS plans.
This first OS week may not seem like a super-hard run week, but it’s a critical start to Run Durability. We’re building a foundation of fitness to be able to run for extended times and/or distances without slowing down due to fatigue, injury, or lack of focus
Key Points to Consider for This Week:
- There are 4 or 5 runs planned for this week depending the level (1, 2, or 3). Decide on your level; and don’t be afraid to start at level 1 to get used to running again; also feel free to downgrade a WKO if you’re not 100% on a given day (i.e. drop from level 3 to level 1)
- If you’re just finishing a Run Durability plan, you may find the run WKOs easy. Don’t worry, everything in the OS gets pretty hard by Week 3 or 4. The quality long run for both plans is listed at 60 minutes, so consider extending it a bit if needed but don’t overdo the intensity
- If you’re like me and haven’t been running much, the WKOs will likely be challenging. Focus on durability over speed. Your TRP pace is likely much slower than last year when you were in peak race form, so adjust accordingly and slow it down as needed
- Decide what type of strength work to do. Everyone should be doing core work each week – planks at a minimum. Others can add strength sets as needed. If you’re over 50, strength training is highly recommended
- Decide whether you’ll swim. I plan to swim at least 1x per week, but they’ll be short workouts: maybe just 30 minutes with super-fast 50s and arm-speed drills. For me it’s convenient to do swim-run bricks at the Y; these should fit nicely for the Friday workouts
Here is your Core/Strength/Flexibility Exercise for The Week:
https://www.youtube.com/watch?v=YdenOdoz-MI
This is a great routine to condition the hips and glutes for the rigors of running. You may find that one side is easier than the other; this exercise can help correct an imbalance that could impact your running stride
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Load up your OutSeason plan (end date is 4/15/2018), get running, and let’s see some serious mojo on this thread!
Comments
seriously, well organized thoughts up there, and looking to execute & learn from the uber runners we have in the JOS... I saw @Derrek Sanks lurking with a "like' in the JOS Bike forum.. I am assuming that master of the run will be here to lay down the challenge for all!
Last year I started a 100 runs in 100 days back in december. My hip hasn't allowed me to do that this year, but I am hoping to start that effort up tomorrow! the key to durability for me was "mileage via frequency." Some days I'd run 3 miles in the morning and hit the gym 'mill at night for another 2... those little efforts added up!
Run on!
I want to run faster than last year but the @Paul Curtin poker face to make it look easy
Post IMLOU I did RDP 1,2 and the last 2 weeks of RDP 3 and I am now where @Coach Patrick wanted me to be - 50k/WEEK (around 30mpw).
I know I am supposed to do the run focused but as already discussed with many of you I dont like where my bike is.
Probably alot of us will be running outside on snow, ice and in the dark - be safe !
Looking forward to having @Paul Curtin and @Scott Dinhofer as Captains this OS. Thanks for volunteering!
I also got in the core exercises, planks, stretch cords and push ups along with Paul's additional exercise.
andy
@Scott Dinhofer, hope to see you at the NYC Half...so get those issues resolved soon.
@Andrew Lustigman, the hip activation routine would be in addition to the core exercises and is good to do before running as it helps to activate and prepare the glutes for running.
PS...thank you @Paul Curtin and @Scott Dinhofer for herding us cats through the OS!
Was nice to sleep in a bit this morning and do the TRP run at lunch time - especially as the sun decided to make a (rare) appearance in London. And pleased to be able to finish with the last mile at Z3.
https://www.strava.com/activities/1349955618
I set the dreadmill to 10:20 min/mile pace, but for some reason my Garmin Fenix 3HR and HRM-TRI (for running dynamics) said I was going more of a 9:20 min/mile pace. I just went with it and completed the 45 minute steady long run! I even was able to negative split it!!
https://www.strava.com/activities/1349849286
I got my 50 minutes in with little issue. The legs felt meh since I’ve been biking more. I did not have time to do the post bike run since a friend is in town and we had to go shopping all day. Such a rough life, I know.
@Andrew Lustigman -- I agree with Derrek; right before is great. I used to do these as part of my strength routine at the Y, but have switched to adding these to my yoga routine; just seems to work better with nobody watching
@William Jenks -- give it time; keeping it slow is the right call
@Jonathan Brown -- great pics! Is that the Chrysler Building in the landscape shot? I presume that's looking out over the East River
I rolled my ankle pretty good on a Sunday trail run & have been bracing it & using ibuprofen every day since. I gave it a whirl on the treadmill yesterday after the bike and it was OK. Did today's 60' on the TM as well for safety sake. Not pain free, but not doing more damage.
Thanks to the captains and lets keep it going.