JOS 2019 Run Thread - Week 1 - Building the Foundation
Welcome to Run Week 1! This is our weekly Run Mojo thread for both the Run-Focused and Bike-Focused OS plans. So, if you haven’t already done it, you will need to clean off your treadmill, prepare to brave the weather outside, and/or rouse your trusty running partner(s) as we begin journey through the OS.
The first OS week may not seem like a super-hard run week, but we’re starting/continuing to build a foundation of fitness to be able to run for extended times and distances without slowing down due to fatigue, injury, or lack of focus. You will notice that our primary focus in these early weeks will be Target Run Pace (TRP) with; strides, hills, and building our long run duration.
Key Run Points to Consider for Week 1:
- There are 4 - 5 runs planned for this week depending on the level you choose (1, 2, or 3). Don’t be afraid to start at level 1 to get used to running again, and feel free to change the levels and intensity if you’re not 100% on a given day (e.g. drop from level 3 to level 1).
- Note: If you’re just finishing a Run Durability plan, you may find the run workouts easy, don’t worry, the OS builds on itself, and intensity picks up after Week 4. If you want to toss in an extra easy run to align with what you did in Run Durability that’s fine, but don’t overdo the intensity it will come back to bite you as we get deeper in the OS.
- TRP is your friend and you will get familiar with her throughout the program. Don’t be surprised if your TRP pace is slower than last year when you were in peak race form, so adjust accordingly and slow it down as needed.
- Hills are your run strength training for the OS, if you plan on running outside look to accumulate hill time equal to the intervals noted (e.g. 2x7’ = 14 minutes of cumulative time on hills). Otherwise dial that treadmill up to 2-3% or look to do the intervals @ z3 run pace (HMP).
- Note: There is no longer a 5k run test in Week 1, we get to dial in our fitness a bit first then test after a month, so if you want to do this as part of a race look for something out 4-5 weeks from now.
Other Key Decisions:
- Decide what type of strength workouts to do. Everyone should consider core work each week – planks at a minimum, I tend to keep following the core workouts from the Run Durability Plan. You can also add strength sets as needed, there is a Function Strength Program on FinalSurge which you can add in 4 week increments (exercises). Note: If you’re over 50, strength training is highly recommended
- Decide whether you’ll swim. If so there is a OS Swim Supplement on FinalSurge, which has you swimming 2x a week.
Now let’s, load up our OutSeason plans (start date is 1/7/2018), get running, and let’s see some serious mojo on this thread!
Comments
Thanks for leading the JOS 2019 run thread @Patrick Hayden I'm looking forward to watching everyone progress over the coming months.
Agree. Thanks @Patrick Hayden for this thread. Never as much chatter about running as cycling, but I love to run so I'll be here.
Ran the Wednesday hill run early today. Full day (who says that a retiree's schedule is dull).
The pace bands did seem pedestrian. The comment above could explain some of it, but I still think I need to test, so a track date is in my future.
Hills are a staple here in Arkansas, so nothing more to do than to step out of my front door and run. And it was spectacular at 40 degrees and clear. Can't beat that for a run before sun up.
Got the 60' workout done today on my treadmill. Total time 60 min within TRP zone (8:40-8:50).
What strength routine do you all follow? I do a weekly pilates session along with a few Sufferfest strength routines. I've found a couple different strength routines on the site (in various places). Is there any you all would recommend?
Did not report yesterday's 34' and today got in the same 34' as well. I'll be walking a lot early 4-5X during the week for 8-10 miles and taking Sunday off most likely.
@Jeff Phillips In final surge there both a strength and core exercise program. In the past I have done the stretch cords along with a few supplemental exercises on my weight bench (squats, leg extensions, leg curls, calf raises). I've also thrown in a few upper body exercises as well. Most of this stuff is to help with knee issues and shoulder/back strengthening where I tend to have issues.
Did my easy/TRP run (7:07-7:17)yesterday with strides, but had a slight twinge in the hamstring on the uphills. Knot/twinge was still there this AM, so did a short recovery run to loosen it up, and will reschedule the hill run for later in the week, after doing some extra stretching, walking, ART, etc. I typically run in the AM with the dog, then walk 1.5 mile a day with her in the evening as well.
@Jeff Phillips I have been doing what Gordon says, with some extra lunges and pull-up/chin-ups added in. I also tend to add to the core routine a few other items like; v roll-ups, oblique twists, plank push-ups, etc. My plan is to add in some weights soon, in line with what Gordon is doing for general strength/balancing muscle and some yoga from a flexibility perspective.
@PatKoss - I agree, a runner here at heart, so love getting out and putting in miles on the rolling hill in Missouri, but it never seems to get as much forum love in the OS. I know those pace bands do see a bit easy atm, but I also know we have some z3 work in the longer run on Sunday at least 10-15 mins of it so lets see how that feels. I know I'm also watching my zones, since I think they are a little slow too(did a 8 of my 9+ mile workout at what is "z3" pace or faster last week and my HR never left z2), but don't want to push it too much as we ramp things up over the next several weeks.
This is my 5th OS and I'm taking a little different approach this year. I'm currently on a fairly long daily run streak and am going to try to continue this while executing the OS.
So, today I completed the 2 x 7' incline run (2.5%) but cut the TRP section short. 38' minutes total using Zwift running followed by three sets of dumbell (25 lb.) squats to overhead press and (2) x 25 rep sets of push-ups.
Got the hill workout done today. Mistakes were made. But I got through nonetheless.
I had planned to get the run in shortly after lunch. But with work, and an errand to run, lunch got put on hold (skipped). Right after the hill work, I began to feel a bit light headed and lost my energy. I dialed it back and regained my composure. The second half of the run was slower, but at least I didn't bonk. So I have that going for me.
@Pat Koss & @Patrick Hayden Missed this comment earlier. The OS is about building durability so the paces will seem pedestrian, particularly early on but the fatigue will build. I like Pat's approach and getting a test in to validate a pace bump as you don't want to be in that middle ground where you are doing to slow stuff too fast and the faster stuff too slow.
There are times for speed work and that's not right now. EN does have the run focus block 6 weeks and the Get Faster Plans that has more zn4 run work, similar to stuff we used to do in the OS years ago. There were some instances of injury with the higher intensity plans but I think for the most part the run durability set you up better to not slow down on race day.
Ran 3mi on Mon and 1.5 yesterday. Bumping hills to Thurs and limiting to 3mi so that I can maintain 5 runs/week this month. Getting good at holding TRP and avoiding my tendency to start pressing during the back half. Swam 45min on Mon and Wed... again holding volume. My bike TSS will be taking a sharp turn up this week. Agree with @Pat Koss : A 1.5 mi run at TRP is not much to talk about, but I love running, and the past 2 years have included several self-inflicted injuries. Repeat after Coach P “Five runs per week... no milage goals.”
Was able to get a few runs in while traveling for work. 3 on the treadmill on Tues, and 3.5 with strides yesterday at a track. I am MOST definitely behind the power curve, so really trying to contain the efforts to readapt to the work. Congrats all on getting the work in and motivating me from afar.
A day behind and under-rested due to work, but did Wednesday's hill run yesterday. Damnuh! Amazing how much more work 3-4% is on the TM than the 1% I usually use for most runs. Made it through the main set but not the full hour of TRP (see "under-rested" above).
Great work all, and thanks for helping me keep going!
Did the equivalent of the hill workout today, felt like just another day in the run durability program, especially since I changed up my runs a couple months or so ago to hit the hilliest places I could run around me.
@Mark Hickman, consistency is key, so keep up the great work getting them in, even while travelling.
@Bill Manard, I hear you those 1-2% changes on the TM always seem to come with a bite. And remember we are early in the OS, when in doubt/under rested you are always better to lower the intensity if needed. Our 1st goal is to not get injured on run, after that getting consistent 4+ runs a week to build our general endurance and durability.
Great job everyone rocking week 1!
30 min strength and core routine followed by 30 min TRP treadmill run -- both done and dusted. I use Stryd for cadence and pace, HR always climbs a little bit inside. I find my treadmill is about 35-40 sec per mile faster than what I see via stride. Do you all experience the same discrepancy?
Got in a couple more 30 minute walks on Thursday and Friday totalling 4 miles. This was my target for the week so nothing planned for the weekend.
I do need to hit the core strength 2x this weekend as the Friday one slipped off the schedule.
Did 20’ yesterday before my delayed Thursday bike. Got 50’ in today for the long run, finishing with 15’ Z3. My second core workout this week was shoveling the 8-10” snow from the driveway after the run.
So, it is 7:41 on Sat night and I am leaving work. It is a wintery mix outside and 31 degrees. I have to run to keep my baby run streak alive. I am embracing the suck because it is going to suck. It will be short but it will happen. Dang it.
Between the Bike stuff and the run streak and work, the Core workout has fallen off of the pickle truck. Gonna have to get on that next week for sure.
Did a snow run with the dog today, the 10+ inch snow made it more of a strength workout, as there were several sections where I am not sure my feet ever made it out of the snow. It was fun, but tiring (glad I had my gaiters). Did 60 minutes at TRP HR although pace was a minute + slower per mile, could have gone longer but decided to keep to the plan.
JOS Week 1 complete for the run! Tuesday did a 3 mile brick run after the Bike FTP ride. Felt "meh." Wed, opted to run actual hills rather than on TM and felt much better than on Tuesday. Friday, was a 4 mile TM run and Sunday was the long run with 7.5miles neg split. Finished up the week with 20.8 miles and total run TSS of 217 and IF of .81.
This week I also got in 2 swims and 2x20 min Core/strength work. I'm going to try really hard to keep up the core/strength. This is something I have failed to do in the past.
JOS week 1 done. Today's long run brought to you by doing 10 LSD miles with the wife, Virginia. She was rained out yesterday but today was a good day for a run early before church. She was on it (high 10:xx) until the last mile which is uphill to our home. Just ran from the house to give us a water stop at mile 7. Walmart super centers are great to target (pun intended) on quiet off shopping peak mornings (ours is 3/4 of a mile around the property and 2 miles to get there).
I missed the 15' segment of the run on our schedule, but today was about her so it was the right choice.
Long run and Week 1 OS in the bag. A little over 7 miles on the treadmill, 45 min at TRP, last 15 min at Zone 3 pace. HR elevated, but that seems normal for me inside.
I'm doing Tuesday's run tomorrow morning due to early work meeting that morning.
Finished up with 3.5mi at TRP with 3 strides. May be my imagination, but adding strides to a few of my runs seems to be making me feel lighter on my feet. Healthy with good recovery on JOS so far. Onward, team.
Kinda failed at the runs this first week; got the hill run (on a treadmill) and a 30' run in, and planning to do the "long" 60' run today, but I did get all my performance reviews and a hot work project done this weekend... does that give me any TSS points??? :) On the flip side, I nailed all the bikes!
@Julie Pfeifle : Coach P is aware of my recent injury-prone years. He strongly recommends that I put in 5 weeks of frequeny prior to even counting miles. I’ve been throwing down a lot of 1.5mi and 3mi. I’m hitting 4-5 days/week and feeling fit and healthy. The 2 hour bikes will prepare you for longer runs when necessary. Loving the strides on shorter runs.