JanOS 2018 Run Thread – Week 3 – Feeling It Yet?

Paul Curtin · January 21, 2018 10:53PM

Welcome to Week 3 of the OutSeason! Pop quiz: name the two athletes in this picture

Image: https://us.v-cdn.net/6029573/uploads/editor/ys/1fyf94fyvpz8.jpg

We’ve had two solid weeks of hard work – it’s common to start feeling cumulative fatigue by now. Be sure to manage that fatigue properly; recovery is critical

Recovery Tips:

Shorten or skip a workout as needed. If I’m tired and dragging, I skip the bike WKO and slug through the run; but if I’m sore or something aches, I’ll skip the run WKO and try to bike easy
Properly space the run WKOs: as an example, run Tuesday morning rather than evening so you are better rested for Wednesday’s run; that allows 24+ hours to recover between runs
Take a recovery day if you need to. Monday and Friday are good days for complete rest when required
Fuel properly: before, during, and after each workout – practice good nutrition
Recover physically: do yoga, stretch, get a massage

If you’re following the Level 2 plan, the number of runs increases from 4 to 5; Level 1 remains at 4 runs; Level 3 remains at 5 runs. Keep running steady.

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Exercise/Drill for The Week:

https://www.youtube.com/watch?v=HvH5WZk0f90

Try these drills on a non-running day. They’re great for improving your run form, and strengthening the connective tissues needed for run durability

Paul Curtin · January 22, 2018 12:49PM

Tired legs and tight hips this morning ... yoga time

Jonathan Brown · January 22, 2018 1:54PM

So my question is this.... I read about how lots of people are racking up a boat load of miles on the running. I am in the bike focus and my runs are between 30 and 65 minutes. How do people do a Half Marathon during those times? am i just that slow are people extending their time?

Oh and to top it off, i am getting a nagging cough. :-(

Paul Curtin · January 22, 2018 2:38PM

@Jonathan Brown great question. The overall miles and the long run build gradually throughout the OS. We get to 90-minute runs by week 8 or 9, and that's the longest run. Running a 10K or half-marathon at the end of OS is typically recommended, but the purpose is to test your run fitness as opposed to running your fastest-ever 10K

Paul Curtin · January 22, 2018 2:40PM

... and I suppose folks with early-season races are extending their time

Sabra Gonzalez · January 22, 2018 2:47PM

I'm feeling it! Hurts so good....I think. Sunday's long run felt awful. Legs were heavy from Saturday's long ride, and one too many microbrews at the local brewery, but I managed to finish up last week with 20.5 miles over four runs. This week I really hope to hit 25 miles with the additional run added for level 2. Looking forward to my recovery swim today at lunch.

Shaughn Simmons · January 22, 2018 2:49PM

At first I thought that was @Edwin Croucher and @Paulcurtin running in the picture posted up above!!

Sunday Brick run: https://www.strava.com/activities/1368628009 closed out 40.1 miles for the week.

KMF all!

SS

Trish Marshall · January 22, 2018 3:49PM

@Jonathan Brown lots of folks are speedy, lots of folks are training for Boston too. Don't you worry about your mileage. It's you vs. you,remember.

If you want to feel better about your paces/milage, here ya go... I am jelly of a) your mileage last week...I got a solid 4.5 miles in. b) your paces...I am in full turtle mode coming off of an injury and no running. It will come! Last but not least, c) I wanna run in NYC! You sir, are a lucky boy!

Carole Harbison · January 22, 2018 3:49PM

Glad to hear I'm not the only one feeling it today, I think I hit the weekend a little hard!! Rest day today with some light yoga or maybe an easy swim and compression boots are on the schedule, then back at it tomorrow.

Richard Daley · January 22, 2018 4:40PM

Going to Costa Rica Wednesday so had to move bike sessions. Back to back 2.5 hour bikes starting to feel like real training but looking forward to just running in just shorts. Running is slow but starting to feel more consistent.

Jonathan Brown · January 22, 2018 5:11PM

@Trish Marshall . I know, i know. It just amazes me and honestly makes me feel fat and lazy. Oh, my run miles are not up because of excessive beer, wine, wings, and junk food from July to December. Nor much dealing with injury.

I just always forget that some people are more fit and kick more ass than I do. So i need to be happy with my own ass kickingness.

.

@Trish Marshall, Running in the city is awesome. I have mapped out my 3, 4, 5, 6, 8, and 10 mile runs. The higher runs are me running to central park and doing a loop. The lower ones are running on the East River and staring at the city lights. But some time trees and woods would be nice.

. I will find those soon enough.

Jeff Horn · January 22, 2018 10:19PM

Yes legs are a bit heavy today. I had a nice swim this afternoon with some kicking to shake things out. I have some normatec time planned later. Trying to plan where my extra run is going. I thinks Thurs as TM brick.

Jenniferlyn Kryvicky · January 22, 2018 11:10PM

I am in the same bucket - many hours on the legs and I am enjoying today!

Sitting in my IR sauna, rolling, and stretching while resting with the pugs.

dkstrube · January 23, 2018 12:54AM

Glad everyone is doing good. Fatigued but nothing I can't work through. Saving that day off for when I really need it. Keep grinding!

Derrek Sanks · January 23, 2018 3:59AM

Yeah, week 3 and 4 is when I usually start "feeling it". I'm being prudent about not doing more than the OS workouts other than a 3-4 mile recovery run on Mon/Fridays (running streak). This weekend I was on Zwift 2 hrs Saturday and wanted to Zwift again on Sunday, but decided against it as I didn't want to risk having sub-optimal bike and run workouts later this week. I'm also trying to get more sleep. Other than some calf muscle tightness, I'm feeling good and ready for week 3.

Paul Curtin · January 23, 2018 2:28PM

Great to read all the "Tales of Recovery". Mine consisted of sleeping over 10 hours last night: logged 8 initially, got up to feed the doggies, then logged two more. Woke up with wicked pillow head

Jenniferlyn Kryvicky · January 23, 2018 4:00PM

@Derrek Sanks I hear you on that! My calves were screaming on the foam roller last night! OUCH!

Francis Picard · January 23, 2018 4:12PM

Already week 3 and its nice to see all the mojo going around.

For me, as I have been doing all 3 RDP programs since IMLOU, I had nice volume in my legs entering the OS (30MPW).

Last Sunday I went for a HM as I knew we were getting bad weather here and that I wouldnt run for 2 days, so that gave me enuff rest time in between. Really happy to see where my speed and durability is when running on dry surface. For me, running on ice and snow is about 35-40s per KM.

After my run on Sunday, I rested hard to be ready to jump back on the run train maybe late tonight or tomorrow

Deb Livernois · January 23, 2018 7:30PM

Wondering if I am doing this wrong because I feel amazing lol. I had my best workouts so far this weekend, rested and had my massage yesterday and today I killed the bike. My recovery is awesome and now I just need the weather to cooperate to run more outside! Heading to Florida in 2 weeks for a 2 week vaca and probably going to have Zwift withdrawals but will be riding a spin bike to get my workouts in. I love how everything is tailored specifically to me and my abilities. So motivating to continually have success and see improvement!

Paul Curtin · January 23, 2018 11:47PM

@Deb Livernois -- you already had massage in your routine, so you are totally doing it right!!!

Paul Curtin · January 23, 2018 11:50PM

Ran in the afternoon. It rained and was cold and blustery. I loosened up after a mile or so and felt pretty good by the end
https://www.strava.com/activities/1372098293

Winter is here to stay

Jorge Duque · January 23, 2018 11:55PM

Week 3, hamstrings start to feel the burn. Bike this morning in Zwift following the OS workout and will switch today's run with some elliptical or ARC trainer. Foam roller later today

Derrek Sanks · January 24, 2018 12:06AM

I did my run this afternoon ahead my bike FTP workout. Felt great. I was outside in short sleeves again.

https://www.strava.com/activities/1372125454

Gordon Cherwoniak · January 24, 2018 3:06AM

@Jonathan Brown Last year I started the OS wk 1 with 13' of running and ended around 94'. That was a huge victory for me but compared to other's I was being crushed. This year I'm starting out slow again but hope for more ass kickingness than last year. It's all relative.

Al Truscott · January 24, 2018 3:15AM

Trying to keep up with @Scott Dinhofer as he does his TRP work at Aspen Highlands, on another perfect day - 20F, clear sky, soft snow.

https://youtu.be/kM6hRoypSX8

Paul Curtin · January 24, 2018 1:03PM

The Grand Prize for identifying the two triathletes in the pic is still available ... see first post in this thread. That suggests either: a) everyone is too busy crushing their workouts; or b) nobody follows pro athletes

Jason Veith · January 24, 2018 1:19PM

My first run using Zwift via Garmin Footpod and NPE CABLE. Seemed to work out fine. Pace seemed right in line with treadmill at ~10min/mile. However if I had the treadmill go faster, the pace on zwift didn't seem to track the changes very well.

It was a fun way to keep your mind off being on a dreadmill, but I don't think I'm 100% sold on running on Zwift just yet.

https://www.strava.com/activities/1372702787

Gordon Cherwoniak · January 24, 2018 1:52PM

@Paul curtin those would be the guys with the fastest marathons in Kona 2017 Patrick Lange and David Mcnamee with a 2:40:00 and a 2:45:30. I had to look up David's name and the times.

Paul Curtin · January 24, 2018 2:00PM

Yay, @Gordon Cherwoniak wins the prize!

Both of them have great run form, they make it look easy. Lionel Sanders ... not so much

Leslie Sedlak · January 24, 2018 2:07PM

Holy cow - That 6.51 this morning could have been a Marathon - Mentally that took FOREVER. 15 EZ wo - then 35 with mouth closed IM race pace goal, then last 10 pushed. I had to cover up the time because I was mentally not with it this morning. But now it's done. I've been a fasting athlete for over three years, but never doing much over an hour and definitely not pushing it - so this morning I tried honey with my BCAA drink and seemed to help the legs not get heavy at the end - so n=1 achieved for today! Now if someone could just do my ride for me tomorrow

Shaughn Simmons · January 24, 2018 3:09PM

Ran 3.2 miles Monday...felt like a slog with the weekend fatigue.

Bricked off the bike yesterday: https://www.strava.com/activities/1371792727

@Deb Livernois if I don't over do it during the week, focus on recovery and sleep, I too usually have my best wkos over the weekend. Sounds to me like you're on track!

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JanOS 2018 Run Thread – Week 3 – Feeling It Yet?

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