JanOS 2018 Run Thread – Week 13 – OS Hacks

Paul Curtin

No other duo helped define our sport like these two.  Their battle in the 1989 Ironman World Championship stands out as the greatest race ever in endurance sports

They make triathlon bobbleheads?  Cool!

By now we’ve all (hopefully) figured out the best way to make the OutSeason fit into our lives.  What hacks did you make to the plan?  Did they help?

My best hack was switching the Saturday and Sunday WKOs on the run-focused plan.  Swapping them let me push the bike a lot harder on Saturday, and thus Sunday’s run was always on very tired legs.  I never did Sunday speed work, only steady work in zones 1 and 2 with lots of TRP time

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Exercise/Drill for The Week:

https://www.trainingpeaks.com/blog/improve-your-stability-and-mobility-with-these-simple-exercises/

Stay loose, stay flexible, stay strong.  Here’s a good set of mobility and stability exercises to add to your routine.  There’s a video at the bottom of the article showing all 14 moves

Derrek Sanks

@Paul Curtin - I made the exact same hack as you on the weekend workouts. My other hack was on the Tue/Thurs workouts, I separated the bike and run by doing one in the morning and the other in the evening. This allowed a quality TRP run with good form. And it was easier on my schedule as I didn't have to wake up super early to get in a 2.5 hour workout before work or late into the nigh. I'll do plenty of bricks during my IM build.

Paul Curtin

Agree Derrek - waiting until later for the Tue/Thu run is easier for me.  Easier for Charlie and Bella too: we hack the run and split it into an easy stroll (they're only good for a mile or two these days), then a solo run:

SR1:  https://www.strava.com/activities/1487861125

SR2:  https://www.strava.com/activities/1487965508

Al Truscott

My hack was to go skiing and grate my knee so I went into Run Purgatory for the past four weeks, and used the time to Zwift my days away. I do see light at the end of the tunnel, having run every other day for a week now, albeit starting @ 1 mile on the treadmill, adding 0.25 mi each time. Still walking a minute out of every 5...

Paul Curtin

Welcome back to running, Al

Paul Curtin

Ran yesterday.  A cold and blustery day.  Was slow and sluggish through 3 miles, then felt fine.  HR stayed in check.

https://www.strava.com/activities/1489793967

scott dinhofer

I have not been in this forum, because I haven't been running much. It looks like I am coming out of the hole as Al has. Last week I got in 4 runs for a total of 18 miles. Work and live have gotten in the way, again, this week, but am attempting to do the next 4 days in a row starting this afternoon. 

Derrek Sanks

I had 4 days of good running this week, so far, with great running weather...temps in the upper 40s to low 50s. All runs were at TRP. Planning for 7 runs this week.

Paul Curtin

Derrek Sanks said:

All runs were at TRP

Dang Derrek, your TRP pace is pretty fast ... nice!

Carole Harbison

I hacked in some cross country skiing as cross training, swapping out for some of the long weekend runs. I also "hacked" 3 weeks of travel and life chaos in March, which I wouldn't recommend, but seemed to work out well enough as I was able to keep my run frequency up with 5 runs/week to get in 20 miles/week while away. 

Is anyone else feeling a bit, well, nervous looking at the upcoming training schedule for the year? I've done it before and know to just take it day by day, but there's always that moment entering everything into training peaks where it looks insurmountable. Deep breaths!

Derrek Sanks

@Carole Harbison- Other than weekend planning purposes, I try to look only at the current week and focus on what I need to do to execute the next day's workout. Like you said, taking one day at a time.

@Paul Curtin - That's like my default pace. I just start running and settle into a pace that feels faster than Z1 and slower than Z2. I don't monitor my pace or HR during runs.

Joe Hallatschek

So, looks like I also "hacked" the plan by going into run jail back in January and coming out in Feb on the "return to running" program.

So, in the last six weeks I have gone from 8 to 14.5 miles per week, all on my treadmill. Slowly coming back - but pain free and actually faster than I was right before run jail!

This week:
Tuesday 2mi run after bike - faster than a fresh run six weeks ago!
Wednesday - 5 miler on the treadmill at a pace faster than my last 3mi run test
Friday - 4 miler at a Z3 pace with a Z2 AVHR. 

So - maybe run jail was just a "mass reset"!
 

Jeff Kane

Still lurking' and working'! Hotels and treadmills!

Leslie Sedlak

Getting my workout white board ready for next week - Last week of OS woot!!  Is there supposed to be a Run test in there?  Looks like Thursday was mistakenly entered in as a core/swim day - but Friday is also still a core/swim day.  Want to confirm so I get in that final test (although I'm def happy to not have to do it, as I'm a bad tester )

Paul Curtin

@Leslie Sedlak -- the run test is Sunday, either a 10K or half.  Looks like the week is structured to have us relatively rested for Sunday's run.  Core sessions for both Thursday and Friday seems unusual ... maybe drop Thursday and substitute an easy spin session?

Leslie Sedlak

@Paul Curtin  Ah - I see that now.  I'm signed up for a half marathon at the end of swim camp in three weeks.  So plan is to run tomorrow (Tues), then bike test wed, then easy spin as you mentioned on Thursday (or one more epic 30" max, 60" Z5, 90" rest - cause those are fun..... ) then lift friday and do a typical long run sat and long ride (with quick brick) on Sunday.  Then crush the swimming and rest my legs to crush the half marathon in three weeks.  We'll see!