JanOS 2018 Run Thread – Week 2 – It’s All About TRP

Paul Curtin

Woo hoo, we made it through Week 1!!!   So how did it go for you?  Post your run totals; post how you felt doing the runs; post how you really feel about running (good or bad); post if you've ever felt like Mo Farah crossing the finish line

Key Points to Consider for This Week:

• The plans are similar to last week: 4 runs for Levels 1 and 2; 5 runs for Level 3
• The Quality long run is now 70 minutes; it’s listed as a high-priority run so build your week around hitting this WKO; if you’re on the run-focused plan this run is Saturday; it's Sunday if you’re on the bike-focused plan
• But ... don’t forget about Wednesday’s WKO; it’s simple and steady, just what is needed to build durability
• Be sure to look at the Weekly Training Resources on the right-side tab of the Training Plan page: the videos and links are highly relevant for the work we’re doing now

Exercise/Drill for The Week:

https://www.youtube.com/watch?v=ZIkewqrsuYg

This works your core.  There are 10,000 exercises to work your core.  Just do 1% of them.  Core work pays dividends on race day.  No triathlete ever said they did too much core work

__________________________________________________________________________

Thanks for the great mojo from Week 1!  Don’t let it fall off on Week 2 … post your Strava workouts and let's keep it going!

scott dinhofer

wait, this is a bike AND run outseason?? I only got in 2 runs... seriously, working through a hip issue and hamstring issue.. having a cortisone shot on Tuesday, hopefully this settles things down!

Paul Curtin

And as a bonus for Week 2 ... here's the Unofficial Endurance Nation OutSeason Venn Diagram:



The OutSeason is about widening the Sweet Spot so that Current Fitness gets closer to Desired Fitness.  Work works, so get to it!!!

Mark Stahlkopf

I've been running every day since Nov. 1 for about 30 miles/week. Nothing fancy, mostly easy running. This week was no exception. Consistency is key for building durability.
Great reminder with the core work.

Jeff Horn

Not every day for me, but ran 5x this week, mostly TRP, some with the "kick" into z3 at the end.  All in all it has felt pretty good.  Am doing a lot on the treadmill so far.  Totals are:  22.5 miles / 3:25.  My TRP is pretty slow compared to the gazelles in this group, but that is why I am here.   

Alicia Chase

Five runs for me for 20 mi—two of them were snowshoe runs, and two of them might just as well have been, there was so much mushy snow on the roads. Got one in on some bare pavement and got a couple of 8:xx min/mi in. Felt good to be able to turn the legs over, though hoping the snowshoe running is building leg strength.

JoJo Thirasilpa

4 runs for 18 miles - it's been mild(ish) enough to run outside - although pitch black for the early morning week day runs!

Jeff Kane

@Paul Curtin, great Mojo! Last week cam in with 6 runs. Nothing flashy or high volume like last year, just consistency and remaining healthy! Here's to week 2!

Paul Curtin

Great stuff everyone!  That's the key to durability ... it's never anything flashy. 

Last week was 5 runs for me with 20 miles.  Legs felt pretty tired yesterday and again today.

Did a swim + strength combo at lunch time.  Just the right amount of work!

Sabra Gonzalez

Felt  OK last week as far as the run goes.  Got in 24.5 over 4 runs.  Things with work were crazy so I missed a run.  I did do my first Zwift run on Sunday and found the time went by much faster! Set up was easy, too.  This week's goal is to run 5 times and stay consistent with my core work. 

John Culberson

Like @Scott Dinhofer I am currently “hip challenged.” I was in Run Jail last week, but was paroled to 8 week Return to Run plan, and was walking fast to ACDC’s “Long Way to the Top” between 3’ intervals of Easy running. All went well, so I’ll stick with the plan. Will use the excess energy in Sufferlandria and Watopia. Dropped 2 lbs last week despite little training. Best January swim in years this morning.

Edwin Croucher

Monday should involve swimming for me. However, I live in a dessert for aqua centers. There are no pools open within 40 miles of my house. So, I chose to run 10K and do some cord work. Happy Monday everyone!

Francis Picard

As mentioned in the bike forum, I split Tuesday's wkout by doing the bike on Monday and the run on Tuesday.

last week I was able to run 5 times for a total of 25M. Was really hard to do the intervals run as we got alot of snow, rain and everything froze.. the sidewalks should be good tomorrow or Wednesday.

Sunday will be my run key wkout of this week, dont know yet if I will be able to manage to do 60' on Wednesday but will do I can to at least run 5 times.

Patrick Large

Rough "week 1" with some logistical issues as well as waking up with one hell of a stiff neck late in the week that killed some runs.  This week is clear and clean and all runs are scheduled, locked, and loaded!  Fysio is going well for the legs (left side) so the future looks bright... AND FAST!

Randy Peene

Last week was 5x runs with 26miles. Combination of TM & outside. As a newb I'm being cautious about overdoing it and causing injury. Slow and steady.....

Al Truscott

First week of Jan I was 7 runs/26 mi, then last week started out 3 runs/13.5 mi. But last Monday, I stupidly added an extra set @ 450# on the squat rack, when I knew I should have stopped @ 360#. While I could still run @ TRP without pain Tues & Wed, my knee was very swollen and tender. With 5 weeks of skiing coming up between now and March 9, and my A race not until Nov, I decided to just not run until Jan 29, give the knee a chance to cool off, and not risk any real injury. I'm @ the start of a three-year cycle trying to take advantage of #ageupyear, so I'm erring on the side of caution.

Carole Harbison

Last week's summary- quite pleased with it. I've been running pretty steadily all fall and was able to bang out 5 runs for a total of 23 miles at a new-and-improved TRP. I consider myself in a chronic management stage for peroneal tendonitis and IT band tightness, but with regular foam rolling/ART, K taping, etc it's a cautious "so far so good" with building run durability. Two years ago I pretty much capped out at running 20 miles/week before it would flare up and send me directly to run jail, so I'm optimistic. 

Question for anyone who wants to pick it up here (and I"ll browse the gear forum): do people find running with a footpod useful? I don't do much running on the TM cause I hatesssss it, but if I got one to use with zwift I might find it tolerable. Also I might use it to look at cadence outside, though I think I'm usually up around the 85-90 steps/min so don't think that's a big area I need to work on. Just curious.  

Paul Curtin

Easy treadmill run this afternoon; started off slow to loosen legs; then did 4 or 5 high-cadence sets

https://www.strava.com/activities/1360687943

Andrew Lustigman

Was glad to be able to run outside when I was in warmer climates.  Got 6 runs shorter 3-6 miles in but back I. the cold weather sucks. 

Thanks for posting the weekly exercises and the encouragement.   Let’s go!!

Trish Marshall

Got in the prescribed brick and did strides at the end this week as well.  HR was a tad high as my cold is now in my chest a bit, but didn't feel to bad while exercising.  Tonight, I'm feeling pretty whipped.  Off to bed!

Paul Curtin

Dang @Trish Marshall, a cold is no fun.  Lots of soup, lots of fluids, lots of rest.  That's an order

Derrek Sanks

I've also been running every day since Nov 1. Started with 18 miles/week and gradually built up to 40 miles/week just before JOS started. Last week I did 7 runs/36 miles. Most runs feel great. It usually take 1-2 miles before I start loosen up, especially after a hard bike workout. I approach the TRP run a little differently. I let my body and brain set my TRP pace, meaning I don't look at my pace or HR while running outside. Some days I'm at my TRP or 5-15 secs/mile faster and some days I'm 5-10 secs slower. I look at my splits after I'm done running. My point is I do not force myself to run a certain pace. I know what effort TRP feels like and I run to that effort. 

This week I did a fun run for MLK Day and Tuesday a 30 TM brick run. 

@Carole Harbison - Get the foot pod for running on Zwift...it seems to be growing and Zwift has several group runs everyday. Monitoring your cadence would be an added benefit. I started using a foot pod several years ago to work on increasing my cadence and have recently used it to run on Zwift too.
@Al Truscott  - I hope your knee gets better in time for your skiing. I thought weight training was suppose to be good for you?  
@Trish Marshall - Don't forget about the EN protocol for fighting off a cold. Get well! 

Jason Veith

Attempt #1 at the Wk2 Wed Long Run failed.  Got all the way to the fitness center (about 20 minutes away) and noticed I didn't bring my shoes!!  No way I could get back home, get my shoes and go all the way back and get my 45 min run in.  Guess I'm going to try attempt #2 after work.

BOOO on cold weather!

Jonathan Brown

Did my run a little later tonight, after work.  Got 50 minutes in at a 10 minute pace.  Slower than I wanted but it’s all done.

Jenniferlyn Kryvicky

Jason Veith said:

Attempt #1 at the Wk2 Wed Long Run failed.  Got all the way to the fitness center (about 20 minutes away) and noticed I didn't bring my shoes!!  No way I could get back home, get my shoes and go all the way back and get my 45 min run in.  Guess I'm going to try attempt #2 after work.

BOOO on cold weather!

 This is totally something I've done on more than one occasion! 

Jenniferlyn Kryvicky

Last week was pretty good for me considering. I did the Saturday long run and felt really good like I could keep running forever which is a place I have not been in in years.

During the week I was unable to do the off the bike runs because honestly I'm coming from a place of haven't been physically active in over 2 years and with taking on such a huge volume between the bike in the runs my body was screaming at me a little bit so instead I walked, bit I got in the solo runs!

This week my treadmill broke so now I'm figuring out how to make it all work hahaha!

 Instead of the run tonight I did yesterday's bike ride today (I had a wicked day at work and wad in bed by 8pm) I will do Thursday's ride as planned and then for the run I'm either going to have to do it at the gym or outside in the afternoon after work.  

A moment of silence for my treadmill please....

scott dinhofer

Cortisone shot yesterday has me cautiously optimistic.. ran 2.5 miles on a treddy without the pain i had last week!
I did have a bit of tightness in the hammy, but nothing like what was happening last week!!! #cautiouslyoptimistic!

@Derrek Sanks - i do the exact same thing with TRP runs! it's all about what feels right! that said, right now, that is all I am doing and will not yet do speed work until i build some volume up and can get a sense that my hammy is healing!

Leslie Sedlak

On my third leg of my morning triathlon today - Bike, Run, Sauna  Coach P moved me to the run durability for week 2 - just coming back from having babies and basically staying in good enough shape to race.  That being said - I've been cutting my bike 5-7 min short so I can hop on the run for 10-13 minutes - It's what gets me through the bike!  So glad to have you guys here to read about success and get some added mojo.  Tomorrow REST DAY...

Jenniferlyn Kryvicky

@Leslie Sedlak that's what makes this team so great... we suffer and celebrate together! Congrats on the babies!

Paul Curtin

Got in yesterday's run on the treadmill.  I listened to the Thelonious Monk station on Pandora.  Perhaps that's why HR stayed fairly low

Was able to keep a fairly high cadence (188-192).  Took 5 short walking breaks to let the hip muscles recover

https://www.strava.com/activities/1361956371

Carole Harbison

Brutally cold out there this morning, and me without my neck gaiter. Did the 35 mins, but it wasn't so much TRP as tempo with threshold intervals while crossing windy bridges out of necessity. Might really have to try to acclimate to the TM one of these days...