JanOS 2018 Run Thread – Week 9 – Seeing Results
“I rode like Hell on Wheels in ’95 and ’96 but it only got me second place. By ’97 I figured out how to run better and won the Ironman World Championship. Who am I”
Ich bin Thomas Hellriegel
Welcome to Week 9. By now you are hopefully seeing positive results after eight weeks of consistent running. But how can you tell if you’re doing better? Results may show subjectively and/or objectively. The common signs of steady improvement include these:
- Running just feels better; a 3-mile TRP run is easier to complete
- It takes a shorter amount of time to feel “warmed up” and to get into a running groove
- Your times are faster; what used to be a 10:00 min/mile pace may have dropped to 9:30
- You’re doing less work for a given pace. As an example, if a 4-mile run at 9:00 min/mile pace took 75% Z2 and 25% Z3, that could have shifted to 90% Z2 and 10% Z3
These can all be good signs that running is improving. Are you seeing results?
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Exercise/Drill for The Week:
https://www.youtube.com/watch?v=SxQkVD0UQNg
This week’s exercise is about mobility; specifically, spine mobility. Foam rolling is an awesome way to keep your spine aligned so you can move in the right directions without issues. This video shows several good moves that focus on mobilizing your thoracic spine
Comments
Monday run: https://www.strava.com/activities/1438215568
Lunch run today: https://www.strava.com/activities/1439407957
KMF all!
Today's run wasn't really noteworthy, but another brick in the wall!
https://www.strava.com/activities/1438944230
https://en.wikipedia.org/wiki/Thomas_Hellriegel
Congratulations to those of you still knocking out this Run portion of the OS!
Total side note - I am READY to get outside!! Even though the temps here in the North are warm enough to run outside, it is way too icy, even more icy actually now that the temps are warmer. I'm certain I will blow up on my first run as I'll be so giddy to be outside instead of my dungeon of a pain cave!
Got in my run yesterday doing the "Run Re-entry" protocol. I did the 10' walk to start with and then started at 4mph (15'/mi) @0% incline and got to 7mph increasing .1mph/30" till I hit AVHR of 150BPM. Basically the "Maffetone Aerobic Fitness Test" if anyone remembers that. End result was 9:58/mi at an AVHR of 138, which is Z2 for me.
@Gordon - I'm approaching my running as cross-training for my bike. Mentally, it helps!
Earning a paycheck got in the way of Thursday's workouts, but felt good on today's threshold run: 1x1miZ4 + 2x0.5miZ4 rest at TRP for a total of 70'.
https://www.strava.com/activities/1445382071
Vector3s just arrived, so looking forward to see their results on the trainer tomorrow.
Here is a question. (Just say see above if I missed it.) During the 4 minutes of recovery, is it better to fully rest (stand/walk) and run the repeat say 10 seconds faster, or run/jog to carry over some of the fatigue to the next repeat and possibly be a little slower? I can see it both ways.
@Brian Quarton - I do a very easy jog between intervals. If I'm too exhausted or need to get my HR down, then I'll walk for 1-2', then jog. They say this helps recovery by moving out the lactic acid faster than standing still.
Staying injury free is number 1 for me. I am running outdoors when I'm in FL, and treadmill running here in MI. I'm heading down to the pain cave shortly even though it is sunny and hospitable out because I am a wussy and really really dislike being cold.
Today was supposed to be a longer Quality run, but quality is relative when you're at -37 TSB. There was more hike than run:
https://www.strava.com/activities/1447763852
Patience is good - this is better than just walking!
Third week in a row of doing 5 runs pushing up around 30 total miles per week, which is now defiinitely more than i've ever done before. I've had to stand down on the speedwork for the last two weeks though since my chronic peroneal tendonitis is sending me subtle signs I'm close to overdoing it. I am really hoping to avoid visiting all of you in run jail this year...I've been there, and am sending healing vibes to everyone working through injuries.
Relentless recovery...foam rolling EVERY DAY, stretching, massage... still need to work in an active warmup before just setting off running. It's hard for me to make time for it but will probably also help.
I want to give an update on this one just so the info is on the thread for others. I went to see my physiotherapist yesterday and it turns out that I have strained my Posterior tibial tendon. The recommendation is rest and ice message 3 times a day for 10 minutes. As a side note, I trust my physiotherapist 100% and would take any recommendation blindly (not matter how crazy it sounds) He works with a few Dutch national teams as well as some of then top Kenyan Marathoners (he is in Kenya at least once a month).
Happy Training-
next week's goal is to run 2-4 miles per day, 5 days..
This is the first year I have tracked my mileage and finally passed over the 200 miles running mark - a bit of a boost to my mojo after test week (which I dread - I'm a horrible tester). ALMOST no ice around these northern parts - so can't wait to get outside. Although our temps have been nice (yesterday it was 50!) it's still too icy, even on the roads, so still on the tm - run on!
Podiatrist on next Wednesday, so I think I'll put in a 4 miler (run/walk) before so I can pin-point issues better.