JanOS 2018 Run Thread – Week 8 – Mundane Is A Good Thing

Paul Curtin · February 26, 2018 1:36AM

The oversized bib tells you who this runner is ... so the question becomes ... can she win Boston?

Image: https://us.v-cdn.net/6029573/uploads/editor/ee/ia00qhahgvri.jpg

Welcome to Week 8 of the January OutSeason

It occurred to me just this week that running is starting to feel a bit mundane. On a couple of runs my mind was wandering away from the run itself. But that’s a good thing I suppose -- there’s nothing wrong with a run-of-the-mill run

Not much changes in Week 8: just a few minutes added to the Threshold Run. If it’s a bit boring, don’t worry: that’s exactly what run durability is supposed to feel like

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Exercise/Drill for The Week:

https://www.active.com/fitness/articles/8-yoga-poses-for-tight-hips

https://www.active.com/fitness/articles/8-yoga-poses-and-stretches-for-a-tight-it-band

https://www.active.com/yoga/articles/8-yoga-poses-to-target-tight-hip-flexors

Since we’re in Week 8, here are three separate sets of eight (8) hip-focused yoga moves. Have you ever met a triathlete who complained about hip flexors being too loose? Give these a try and see which ones you'll add to your routine

Derrek Sanks · February 26, 2018 4:39AM

Great lead in to week 8, @Paul Curtin. I'm always battling tight hip flexors. Great stretches/poses.

Al Truscott · February 26, 2018 4:35PM

Static poses and stretching is a good way to work out the kinks I feel every morning after 8 hours of inactivity (ie, sleep). But for injury rehab and prevention, I found that adding some dynamic body weight work really helped when I was plagued by recurrent upper hamstring tendonitis and piriformis/sciatica. I've settled into a 20-25 minute morning routine (not having to go to work has its advantages), which includes about 10 minutes of pose/stretching, then 10-15 minutes of: single-legs knee bends; single leg pelvic thrusts; single leg side raises + 2 more related exercise, to really work the small hip and glute muscles.

JoJo Thirasilpa · February 26, 2018 8:27PM

Thanks for posting those @Paul Curtin - looking forward to trying those out. Snowing in London today, so did my first treadmill run in quite a while...

https://www.strava.com/athletes/23094352

Andrew Lustigman · February 27, 2018 2:46PM

FWIW, last night I attended the NYRR/HSS seminar "Strength Training and Injury Prevention" The program was focused on core and glutes, which they say should be done at least 3x per week. Here's the snapshot so to speak, happy to provide more details.

Image: https://us.v-cdn.net/6029573/uploads/editor/s8/0vvp2zectmbf.jpg

JoJo Thirasilpa · February 27, 2018 5:03PM

More snow and another treadmill run today ~45 minutes of TRP with a final Z3(ish) mile.

https://www.strava.com/activities/1428355346

Jeff Horn · February 27, 2018 5:50PM

I don't want to jinx anything at this point, but I've been impressed how well the RDP worked for me. I have long run on weekends and legs feel great the next day. I'm usually nagged by chronic soreness, achiness and general not feeling like running any more on my legs. Not so this out season.

Paul Curtin · February 28, 2018 12:05AM

Good run today after a hard bike WKO: HR was a bit elevated, cadence was much lower than usual. It was nice to run outdoors though

https://www.strava.com/activities/1429212617

Jeff Horn · February 28, 2018 1:11AM

Man it was fantastic to run outside today. 68 low humidity. Headwind out, tailwind back. Added 20 minutes to schedule just cuz it was so nice.

Derrek Sanks · February 28, 2018 10:42PM

Nothing much to report...getting the runs in while trying to get over this cold. Rested on Monday, ran 5 miles Tuesday and today should be an 80' run...we'll see.

Paul Curtin · March 1, 2018 12:56AM

Derrek Sanks said:

Nothing much to report...

Exactly!!! @Derrek Sanks -- you've just encapsulated the essence of the JanOS run!

Paul Curtin · March 1, 2018 12:58AM

And speaking of nothing much to report ...

https://www.strava.com/activities/1430636314

... got totally sideways with client calls and fire drills. Still managed most of the planned run

Paul Curtin · March 1, 2018 1:01AM

Image: https://us.v-cdn.net/6029573/uploads/editor/ed/2dl78gevkvne.jpg

and regarding your signature @Derrek Sanks ... I'm highly confident in what the "?" will be

Derrek Sanks · March 1, 2018 3:20AM

Good news...I gathered the JOS mojo and did my 80 min run, finished with two faster miles.

@Paul Curtin thanks for the motivation to stay focused on my goals...just need some of your confidence.

Carole Harbison · March 1, 2018 4:44PM

Been pretty psyched with run durability this year. In previous years I was capped out at 20 miles a week and whenever I tried to push it always got injured. This year I'm at nearly 30 miles a week and so far haven't done anything stupid.

Ok well sort of. Did my first long run of the week on Tuesday and made it a bit longer to suprise some friends at their track workout. I was planning on just saying hi but then got talked into doing a few fast 400s with them. Needless to say I"m going to count that as my "quailty run" for the week and not do the threshold miles.

Last night was a social fun run with my local tri team, and it was a gorgeous night for it.

I'm bummed cause it's like 60 degrees and sunny today vs a predicted Nor'easter tomorrow, but definitely need a day off from running so can't enjoy it. Maybe a walk??

Paul Curtin · March 2, 2018 1:09AM

Skipped the run today. Just couldn't fit it in. I feel no guilt. At least not right now

Joe Hallatschek · March 2, 2018 1:29AM

Podiatrist says I can leave the "Run Jail"!!!

So, I asked Patrick how to work in my runs since my first race is 21 April and is a HIM Aqua-bike.!

Plan to just run 2 miles easy on the treadmill tomorrow to get this started!

Joe Hallatschek · March 3, 2018 12:33AM

Ran today and I survived! Started at 4mph and 0% incline and every 30" brought it up till I hit 7mph when I hit 150 BPM HR and then brought it back down .1mph/1' with my HR right around 150 BPM for a total of 2mi at 10:21'/mi at a Z2 AVHR.

Gotta start somewhere and this leaves lots of room for improvement!

Paul Curtin · March 3, 2018 5:46PM

Hello @Joe Hallatschek -- that's good news on yesterday's run, I hope you stay out of run jail

Paul Curtin · March 3, 2018 5:49PM

https://www.strava.com/activities/1434292563

Excellent run this morning. Was going to bike instead today, but slept in and missed the MGCC ride. Probably better that I got the run in, biking is already coming along nicely this OS

Mark Lane · March 4, 2018 5:25PM

Between work and weather, didn't get all the runs in. What I did went fairly well, had a good training week overall.

Wed: 6.8 mi./72' first couple slower then rest at ~TRP.
Thurs: Short 2 mi./~20' brick at TRP.
Fri: Short 2.5 mi./~25' at TRP.
Sun: WU, 2X1 mi.(4') Zn4, plus xtra at TRP-Zn1 total 7.3 mi./84'

Joe Hallatschek · March 4, 2018 8:54PM

Run comeback continues!

So, while in Run Jail, Patrick said for me to get a 90'-120' bike at Z2. So, today I did 3 X 15'(5') @Z3+ for a total of 75' and then ran 2 miles on my treadmill at a 10:38 overall pace at a Z2 AVHR.

@John Culberson - how is your escape from Run Jail going?

JoJo Thirasilpa · March 4, 2018 9:57PM

Felt good this week overall - managed to get 5 runs in. Shorter TRP bricks on Thursday and today. Yesterday got in 70 minutes with 1 mile at Z4 and 2 x 1/2 mile at Z4 and the rest at TRP.

https://www.strava.com/activities/1431273774

https://www.strava.com/activities/1433922051

https://www.strava.com/activities/1435793219

Joe Hallatschek · March 4, 2018 10:56PM

JoJo Thirasilpa said:

Felt good this week overall - managed to get 5 runs in. Shorter TRP bricks on Thursday and today. Yesterday got in 70 minutes with 1 mile at Z4 and 2 x 1/2 mile at Z4 and the rest at TRP.

https://www.strava.com/activities/1431273774

https://www.strava.com/activities/1433922051

https://www.strava.com/activities/1435793219

@JoJo Thirasilpa I checked out your Strava links! Looks like a great run route once you get out of town! I recently "re-activated" my Strava account and need to invest some time checking it out again!

Paul Curtin · March 5, 2018 12:38AM

Great work everyone!

I had an excellent Week 8 - over 11 hours and 800+ TSS. Hopefully I can get into a groove

John Culberson · March 5, 2018 12:49AM

@Joe Hallatschek: Alas, I was inpatient and have been sent to solitary where I can spend hours following the @Al Truscott hip/glute salvage program and dreaming of the freedom experienced by those who deserve to run.

Mark Stahlkopf · March 5, 2018 12:59AM

Completed my 100 days of running on Tuesday. Promptly followed that up with two days of run rest. Amazing how good things feel after a rest day :-)

Jeff Horn · March 5, 2018 1:15AM

Finished out week 8 with a strong run. Went back to a hilly route that I used to run a year or so ago. Was running on tired legs for sure, but overall it went very well. My zone4 stuff was mainly segments spent running uphill instead of pacework, but got the variability in for sure. Glad to see some getting out of jail. @John Culberson hope you get better soon man. Have a good week everyone.

Derrek Sanks · March 5, 2018 3:01PM

Great running everyone. @Mark Stahlkopf Congrats on your streak!

My running week went well. Five runs totalling 39.7 miles. Ended with a 14 mile run, my longest since IM Louisville last year.

JoJo Thirasilpa · March 5, 2018 6:04PM

@Joe Hallatschek there is some great countryside around Berkshire for running - although there is also some running alongside the A4, which is basically like running next to a freeway....(you've just reminded me to reconsider route selection!)

Shaughn Simmons · March 6, 2018 7:44PM

@Mark Stahlkopf - congratulations!

Last two weeks I have logged 40+ miles / week. RDB in progress.

Monday run: https://www.strava.com/activities/1438215568
Lunch run today: https://www.strava.com/activities/1439407957

KMF all!

JanOS 2018 Run Thread – Week 8 – Mundane Is A Good Thing

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