JanOS 2018 Run Thread – Week 6 – Crossing the Threshold

Paul Curtin

Welcome to Week 6 and the next phase of run training.  This week we’ll see two changes in the plans:  first, the number of runs increases for the Level 1 and Level 3 runners

Second, we replace the weekend Quality Long Run with a Threshold Run – the total run time Saturday (run focused) or Sunday (bike focused) remains the same.  However, we add Zone 4 time with either ½-mile or 1-mile interval sessions

If you tested last week, remember to click Update My Zones any apply new heart rate zones

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Exercise/Drill for The Week:

https://www.youtube.com/watch?v=k8uoCImFc40

This is a good refresher video from Andy Potts on how to best use swim cords; cords should be part of your Monday/Friday strength routine

Joe Hallatschek

So  - I am in "Run Jail", for about two weeks! After last week's test, I finally went to a podiatrist and he basically said, "congratulations, you've gone beyond plantar fasciitis and now have a heel spur". 

So, it's a Night-time boot, IB, RICE, orthotics, and walk when not in pain. He expects three weeks. Thank goodness my first race in April is a Half-Iron Aqua-bike!

I'll plan to insert walking vs. running when possible so I can pick up again without too much loss. 

Brian Quarton

@joehallatschek Wear the night splints. They really work. If they are painful to wear, loosen them up, but keep wearing them. 
@paulcurtin Thanks for the reminder to get the stretch cordz work done. 
Perfect timing to add the Zone 4 work.

Joe Hallatschek

Brian Quarton said:

@joehallatschek Wear the night splints. They really work. If they are painful to wear, loosen them up, but keep wearing them. 
@paulcurtin Thanks for the reminder to get the stretch cordz work done. 
Perfect timing to add the Zone 4 work.

@Brian Quarton [OLD] yes, I am wearing the Night Splint with the back and it is working! Thanks for the encouragement - I see light at the end of the tunnel!

Joe Hallatschek

@Paul Curtin  - good video on Andy Potts using swim cords. I need to brush up on the pull technique with the "anchor" that he showed. I have been using stretch cords that have a handle and a ball that I put over the top of a door ILO swim cords. So it is just one arm at a time like a "catch up" drill.  Been doing 3 X 300 pulls for a total of about 20 minutes for the last three weeks.

I went swimming today for the first time in three months and the dry land training shows.  I may do this all season long!

Jason Veith

With being off skiing all of last week, I haven't run in a little while.  Today's run seemed harder than usual.  Felt good, but legs are tired after the end of it.

https://www.strava.com/activities/1406956129

JoJo Thirasilpa

Flu knocked me out of action for 2 weeks...still not 100%, but started back this weekend.  Today's run felt good.

https://www.strava.com/activities/1407083767

Mark Lane

I'm working my way back into it after a flu bout too.
Sunday TRP run turned into a Zn 1 run, little slow, but steady.
Wed. run started a little slow, but got up to TRP for most of it.

Edwin Croucher

Last week, I took the run very light. This week, I am moving back to my weekly goal of 30 miles or better. Yesterday I had a rare opportunity to run outside in very light clothing. The Sun was shining and the run was great. Today, that longer run was there talking during the bike ride and the brick that followed. The first couple miles of my brick were tough. There was a lot of self talk. However, I set a distance goal for the run so I had that to chew on and keep the legs moving. The weather was even nicer today than yesterday and I ran in shorts!
https://www.strava.com/activities/1408981400

Derrek Sanks

I did my Sunday 1x2 miles interval run on Wednesday because I don't plan on running long while in Breckenridge this Sat thru Wednesday. I hope to have access to a treadmill to get in some very short runs. This was my first Z4 workout since training for IM Louisville last year. It felt good and I almost decided to do 3x1miles, but figures less is more at this point. 
Running has been going very well, even after some very demanding bike workouts .

Jeff Horn

Good brick off the bike last night.  Starting to have to adjust treadmill speed up to stay in TRP, as my heart rate at the last few weeks speed is a bit lowish.  This is good, means my fitness is coming along nicely.  Really enjoying the plan and the group mojo.    

scott dinhofer

haven't been in the run thread, because I haven't been running Good news is I saw Doc yesterday and had my 1st round of PT with a new therapist last night, the last one was horrid. I am running again. yesterday's 4.5 miles was a bit much and they have me experimenting with doing shorter runs at a greater frequency.. Trying 2-3 miles per run, ideally trying to do two a day, one AM, one evening, if I can nail them 12 hours apart, it will be ideal. They are hopeful (as am I) that i can quickly build to 25-30 miles per week without causing damage while doing PT

Paul Curtin

@Derrek Sanks -- you've been doing extremely well!  Good idea to do shorter work in Colorado; even taking a rest if you're skiing all day

@Scott Dinhofer -- I hope the shorter runs sets work better; get back to running well soon

Paul Curtin

Finally picking it back up again ... ran short Thursday, Friday and again today.  Feeling much better 

Al Truscott

I see folks are off to ski meccas this holiday weekend, prompting me to comment on how I manage Biking and Running in the midst of snow sliding. Simple answer...I don't. A good day on the slope turns my legs to jelly, so it's all I can do to get up the next day to do it all over again. Might be a reflection of how I prefer to ski...quick turns, in bumps &/or trees &/or fresh snow..hopefully all three. My Fenix tracks my actual downhill moving time, and I take 1 TSS per minute, more or less. If I do take a day off, I might run or swim. I have a TACX trainer at the house, but it never gets used. IMO, one day of 20,000+ vertical feet counts as a day of running, fitness and leg damage-wise.

Carole Harbison

Thanks @“Al Truscott”. Anyone have any comments on how they handle x country skiing? It uses different muscles than running of course but I’ve been cutting back on run mileage the weeks i go out skiing (i guess 1:1 but mostly because the ski just happens to be the same distance of what I would run that day at this point in the season). It’s a balance, i’m still trying to keep my run mileage up but not get injured by overdoing it on top of winter sports.  

Jonathan Brown

I got a nice run in yesterday with my niece yesterday before the snow last night.  Not the pace I should have done but I’ll take the 7.5 miles and great conversation.

JoJo Thirasilpa

Inconsistent this week with training, but got in Wednesday's steady run and today's TRP + Z4 run (did yesterday)

https://www.strava.com/activities/1407083767

https://www.strava.com/activities/1413673127

Need to get back on it this week!

Mark Stahlkopf

Only consistent thing for me lately is running. Managed to get a run in every day this week despite not feeling well.

Jeff Horn

Moved my long run to today thinking I was gonna get outside in the sunny 55 degree weather.  Didn't happen.  Between my daughter's 9th birthday going roller skating (didn't break anything thank the heavens) and watching Olympics it got delayed until after dinner.  Well we went to Brazillian steakhouse, and oh boy was it tough to run after that.  But got on the treadmill and got the work done.  Felt good, even the z4 sets peppered in there.  Got done with 1:20, but my Netflix show still had another 10 minutes and it was in a key part, so as Forrest said I just kept running. Hope everyone has a great week.