JanOS 2018 Run Thread – Week 4 – Keep On Keeping On

Paul Curtin

Welcome to Week 4 of the OutSeason!  Another week to keep it steady and continue building durability

(Paula Radcliffe setting the world record in 2003.  It still stands.  She has three of the top four best-ever marathon times)

I’ll be travelling this week on business.  Travelling can impact planned workouts, especially the bike.  If your week starts going sideways, try this 30-minute run Blitz workout on a hotel treadmill:

• 10-minute warmup with 4 x 20” Strides at 5K pace
• 10 minutes at Blitz pace (5K pace or slightly faster)
• 10-minute cool down

 A few notes for Week 4:

1. We’re still doing mostly TRP runs, with no real speed work other than the Zone 3 pushes on the weekend runs.  Zone 4 speed workouts don’t begin until Week 6
2. Are you doing the 3 x 20” Strides as part of the Tuesday run?  These are good for practicing running at a higher cadence
3. If you’re adding a Friday run, consider doing Strides or some hill work; but nothing that will jeopardize the weekend WKOs
4. Doing bricks?  For the Bike-Focused plan, Tuesday is the best opportunity for a brick run off the bike
5. The Run-Focused plan has brick opportunities on Tuesday, Thursday and Sunday

_______________________________________________________________________

Exercise/Drill for The Week:

https://www.youtube.com/watch?v=eFXtGQ1SVvk

Core strength is important for running, and EN advocates doing core work such as planks.  But do you actually engage your core whilst running?  You should.  Try to feel your core engaging on your next run.  It’s hard to do, but once you get it you’ll be on the path to better form

John Culberson

Another step forward in my return to running... 5K with a solid mile 2 split. Sticking with Level 1 for another week. Hard 1500 in the pool at 6am. 

Leslie Sedlak

OK, starting to plan....I KNOW - it's the out season, take it easy Leslie!  But I am finally in a training mode I haven't been in for years - and I'm geeked about the season already.  So I found a race after out season, and right at the end of the two weeks swim camp (I haven't swam a lap in a pool in three years.) and there is a 10K and a half marathon.  I know I should do the half marathon - but for some reason it scares me a little.  the 10k seems safer.  Trying to talk myself into crushing the 10K instead of doing the half marathon - any thoughts?

Jacklyn Moore

@Leslie Sedlak- I am totally notorious for biting off more than I can chew. I vote for the half. You will be ready for it and have your paces/nutrition down. 

"I would rather choke on greatness than nibble on mediocrity." 

Deb Livernois

Feeling it more this week but definitely benefit from doing yoga as a warm up to running or biking, and today I ran before I biked and both were solid. I feel bummed I'm going to miss testing in week 5 due to vacation as I feel I am really improving on the bike. Recovery continues to be stellar.

Paul Curtin

Way to go @John Culberson -- keep on progressing!

@Leslie Sedlak -- hopefully you can wait a while before making the decision ... but @Jacklyn Moore is right, go for it.  With two 70.3 races in your plan better to find out where you're at in April rather than on race day

@Deb Livernois -- vacation or test?  Vacation for sure!!!  The test can wait

Paul Curtin

Update from Dallas: two treadmill runs today at two different hotels.  Just the usual TRP stuff

Eating properly on the road is tough.  I skipped the group dinner tonight ... those never end well

Brian Quarton

@Leslie Sedlak I you are worried about injury then I would do the 10K. Injury is the last thing any of us need after all our hard work. If you are worried you lack fitness, then I would focus on your performance in the key runs. You will surprise yourself in the half marathon. That's a proven fact of the OS!

Derrek Sanks

@Leslie Sedlak - Go for the HM! The OS will have you ready and you'll surprise yourself and crush it.
@Paul Curtin - Two runs, two hotels...way to lead!

Due to work/life schedules, I continue to run first then bike in the evening. Today was a 5 mile TM run with 4 or 5 strides during lunch. Hope to get outside for tomorrow's longer run.

Jason Veith

Another Wednesday Run in the books!!  Can't wait to re-test (did I really say that???).  Probably running a bit faster than I should be, but a re-test will fix that I'm sure.

https://www.strava.com/activities/1384391753

Todd Bray

I ran for an hour on the treadmill early this morning and nearly lost my mind! I need some decent weather soon so I can take it outdoors! Keep up the mojo peeps! Good work!

https://www.strava.com/activities/1384419273

Gordon Cherwoniak

First run of the week, 35' TRP and while the HR was not saying hard my leg and mind were not agreeing.  The nutrition has not been that good and I know I could use and extra hour of sleep.  

Jonathan Brown

ok, so i have had the flu since last week.  Because of that, the cough, the soreness, the issues with breathing, I have taking lots and lots of time off.  So here is my thoughts and you all tell me what you think:
1) Going to try to get a shorter ride (20 to 60 minutes) in on Saturday and Sunday.
2) I fly to San Fran on Sunday for a week for work.  So i will be doing the weeks 4 runs on Tuesday, Wednesday, Thursday, and friday.  
3) Ride on Saturday (Week 5's ride)
4) Run on Sunday (week 5's run)
5) Do week 5's tests in Week 6.
6) Do Week 7's workouts on Week 7.

Thoughts?  

Leslie Sedlak

 @Todd Bray I am WITH YOU!!!  It is still too icy here in the frozen north to run outside (had a friend end up with ankle surgery after a slip last winter - too chicken to run in icy conditions.)  I rarely have trouble getting up for my run workouts - but these last two weeks, my runs are BRUTAL.  I was so out of it on Saturday's ride - I almost fell off the treadmill because my foot caught the belt and the edge - almost sent me into the wall.  I. am. tired. of. my. treadmill. period. I just keep telling myself, the mental toughness I am building will make me invincible come race season!!!

Paul Curtin

40 minutes is about my treadmill stir-crazy threshold ... gotta split it into separate WKOs if it's anything longer

Brian Quarton

9 miles in 1:12 flat. Out at 8:12 pace. Felt nice and easy. Ended up averaging 7:58. Temp in the mid 50's with a gentle wind. Feeling strong.

Derrek Sanks

Jonathan Brown sa

ok, so i have had the flu since last week.  Because of that, the cough, the soreness, the issues with breathing, I have taking lots and lots of time off.  So here is my thoughts and you all tell me what you think:
1) Going to try to get a shorter ride (20 to 60 minutes) in on Saturday and Sunday.
2) I fly to San Fran on Sunday for a week for work.  So i will be doing the weeks 4 runs on Tuesday, Wednesday, Thursday, and friday.  
3) Ride on Saturday (Week 5's ride)
4) Run on Sunday (week 5's run)
5) Do week 5's tests in Week 6.
6) Do Week 7's workouts on Week 7.

Thoughts?  

@Jonathan Brown Glad you're feeling better. That sounds like a good plan. Basically, you're moving the testing to week 6...makes sense. 

Trish Marshall

I'm a weenie and really really didn't want to ride in the cold yesterday, so I pulled a switcharoo.  Ran yesterday and then today I got to the run first, then the ride.  Was soft on my total time at ftp, but was riding someplace new and darn if it isn't harder for me outdoors vs. on Zwift or TR when I can just gut it out and hang my head while pushing.  Not complaining though...I was outdoors in the sun!  Managed 25 miles on the Courntey Campbell Causeway trail that's about 9 miles long.  Beautiful sunny day and one bridge, the rest flat.  Checking out the closer trail that I've run three times on tomorrow.  Hoping it is suitable for 30/30's.  The causeway is great because it's non stop riding, but costs to park and is a 30' trip to get there.  We shall see.  

Trish Marshall

Just realized I posted all about biking in the run thread!!!  ME TIRED! 
I've run every day since Sunday.  Hard not to in all the sunshine.  Nothing flashy or amazing pace wise.  Sunday after the long ride I was a bit sluggish.  Monday I just ran very ez for 30'. Yesterday I did today's long run and ran the same route as Sunday, but it was definitely a better feeling/paced run.  Today, I ran ez while I waited for my better half to come home with the car so I could check out the CCC.  Now, I'm going to bed lol!

PS..I tried the single leg squats and hops...someone needs some work!!!

Carole Harbison

Ran the last 3 rays in a row in various states of winter- zwift run on the treadmill (will need to do a group run if that will do anything for me, just running around London on my own did not do anything to improve my attitude about the treadmill ), outside in heavy snow, and today in the bitter wind. Had to truncate today a little bit from fatigue and concerns about frostbite, but managed to hold TRP.

What do you guys do when feeling tired-- hold TRP or do whatever pace you need to to have it feel "easy"? I'm probably running more like Z2 on these TRP runs to be honest, because the "run slow to run fast" philosophy hasn't sunk into my body even if my head understands it! I just hope I'm not actually hurting my progress by doing most of my base miles a touch on the optimistic side. 

Anyhoo, locked in the air relax boots at the moment and a little more foam rolling on deck for after, then straight to sleep! 

@Jonathan Brown your plan makes good sense! Take care of life stuff and give yourself a week to get back into it before setting your numbers for the next block. Enjoy San Fran and take advantage of the hills!

Carole Harbison

Oh and @Leslie Sedlak, 100% go for the half marathon! It'll be a great confidence builder for your two 70.3s and you can totally handle it after doing JOS (assuming you're getting the longer weekend runs in and don't have any specific injuries). I'd think if you can make one or two of the weekend runs around 10-11 miles in the last couple weeks of the OS then you could prove to yourself you're reach, but would be interested to hear what Coach P has to say on your micro forum about that. Happy running whatever you decide!

Jenniferlyn Kryvicky

@Leslie Sedlak go for the half!  I am doing a half at the end as my test - you will be ready! 

So another run in the books - I feel so slow out there but I am impressed that I have as much endurance as I do coming off of no real running for years.  I am running faster already than I did in 2017 or 2016 so I will take it.

Patience - Consistency - Fearlessness, and above all else Joyfulness.

Strava or it didn't happen:  https://www.strava.com/activities/1385694280/

Jacklyn Moore

Run to day was tough. Because of my achilles todays run is TM. 65 minutes of varied incline and pace. Legs were feeling a bit tired. Was glad to hit the stop button. Paces and HR were spot on. Sleep has been crap-oh-la this week. Naps have been wonderful though. 

Was surfing facebook today. I get a lot of Tri/run ads. Saw an ad that I hadn't seen before titled "Run better with MobilityWOD". So i loaded it up. Fantastic! Went on his web sight and loaded a stretching series for achilles and ankle issues. Did it today after my TM run. It hurt like crazy! But absolutely NO post run achilles discomfort. NONE. I have been fighting this since October. My hubs has been dealing with a knee issue. He loaded up a knee therapy series. His knee pain is much better. A HUGE amount of information listed by joint. Just thought I would share.

Have a great day tomorrow. WOOT WOOT VO2 intervals. YA. Wonder who will puke first???

Leslie Sedlak

Thank you @Dawn Cass  and @Coach Patrick for getting me through my bike/run this morning - Listened to your Lessons Learned podcast.  As a mother of a 2 and 5 year old, a stay at home, work from home full-time, Mom, Wife, Sister, Daughter, Triathlete, your discussion with coach P really resonated with me.  I've really been working on getting 1% better at everything I do during the day...add .1 miles to my run from last week...not eating after dinner....getting to bed 8 hours before my alarm goes off in the morning...not give my kids one more extra TV so I can catch up on my EN threads   Just adding an item each week to do better at even helps - So one 54 min ride - 2 mile run done this morning.  And my kids both slept in a bit this morning, so I actually got to stretch, shower AND make my protein shake - I feel Human!

Go Team.

Jason Baldomir

Knocked out my TRP run last night (52' on the treddie)... Just zoned out and got it done.  Legs weren't feelin the greatest, but then again they shouldn't as it is a virtual brick coming off a very hard effort put forth in Tuesdays FTP ride.  Keepin' it all in perspective, one step at a time, stay in my box.  Onward and Upward!!

Randy Peene

I haven't posted in several days but I'm still following the 'plan'. 60' TRP run yesterday.
I keep coming back to the forums for all the good mojo   .....thanks everyone!

Started to dive into the Wiki more and pull together nutrition information for my IM so I can start practicing. Sweat test scheduled later this week.
Also focusing on body comp and DTFN has been a tremendous help.

Richard Daley

Nice to see all the progress on everyone. Great to know I am not alone and helps to motivate with a group. I was in Costa Rica for a week and arrived home this morning. Was not able to follow any pacing while away since all runs had to be on sand and it was very hot and humid. Was able to get on bike this morning with 4 hours of sleep and do brick wko. Need to do Tuesday's brick tomorrow and then I can get back on schedule.
I am impressed with all of you that have to run in the heat. I find it easier to put on more clothes when it is -30 than trying to pull my skin off when it is +30.
Moving Forward.

Paul Curtin

Rather boring run to follow up the ride earlier today

But aren't the runs supposed to boring for now?

https://www.strava.com/activities/1387015349

Derrek Sanks

Jacklyn Moore said:

Run to day was tough. Because of my achilles todays run is TM. 65 minutes of varied incline and pace. Legs were feeling a bit tired. Was glad to hit the stop button. Paces and HR were spot on. Sleep has been crap-oh-la this week. Naps have been wonderful though. 

Was surfing facebook today. I get a lot of Tri/run ads. Saw an ad that I hadn't seen before titled "Run better with MobilityWOD". So i loaded it up. Fantastic! Went on his web sight and loaded a stretching series for achilles and ankle issues. Did it today after my TM run. It hurt like crazy! But absolutely NO post run achilles discomfort. NONE. I have been fighting this since October. My hubs has been dealing with a knee issue. He loaded up a knee therapy series. His knee pain is much better. A HUGE amount of information listed by joint. Just thought I would share.

Have a great day tomorrow. WOOT WOOT VO2 intervals. YA. Wonder who will puke first???

@Jacklyn Moore - can you send the link where you loaded the stretching exercises for the achilles? I couldnt find it on the site. Thanks!

Dawn Cass

@Leslie Sedlak
Thanks for the mention....and great to hear you enjoyed the podcast!  Sounds like you have a ton to balance and well done for all of it.  Good luck with the OS...I will be starting it next week!

Jacklyn Moore

@Derrek Sanks- The date to search for is October 11, 2016. We don't have an olympic bar at home. So we went and got a dumbbell bar with the same pattern grip and 3 lb plates. Worked great. We watched a video last night from them on Achilles problems. Pretty interesting information. The video was under "The Ultimate Running Series" #3. Hope this helps. My Hubs is having a love affair with this sight. Not sure if I should be jealous.

https://www.mobilitywod.com/daily/tuesday-october-11th-2016/


Woke up today TIRED! Went for a thereuptic swim this am. May modify my long run today. It's such a beautiful morning. I can't NOT do something outside. 

Have a great day off everyone! Happy Friday.