JOS 2019 Run Thread - Week 2 - Its all about Consistency
Way to rock it last week and welcome to Week 2 of the OS! So how did you feel last week, and what were your run totals? I know for many folks the snow has hit and covered the land, so are you still running out side, treadmilling / Zwift running?
Key Run Points to Consider for Week 2:
- Consistency is key we will continue with our 4-5 runs a week from here on out
- Our long run is 70 minutes of quality work this week
- Round two of hill training happens again on Wed
- Don't forget the core and flexibility
Lets keep up the good work!
Tagged:
0
Comments
The run felt pretty good week 1. I had a combination of outside and TM/Zwift for a total of four runs and 20.8 miles. My long run Sunday was a bit of a mess. I over dressed then I stopped to take off a layer then I was cold from sweat and my hands froze. I need to remember that the first mile is going to be cold (that's relative here for this southern gal) and then it'll be comfortable.
I'm going to add an additional run on Monday to get me to 5 runs for the week. I'm really trying hard to make sure I incorporate some Core/Strength/Rolling twice per week.
I'm just coming off of four rounds of RDP and all the runs felt good in week 1. The running right now is a step down in volume compared to RDP, which is okay, given the increase in biking. 23 miles total for the week, all on the treadmill and Zwift. The temps are warm enough here in MN for running; given our snow drought here in the Twin Cities there is more ice on the sidewalks, running paths, and streets so I'm electing to play it safe inside.
I got tomorrow's run in this morning due to a work conflict on Tuesday. I'll still get the bike done in the morning, but not enough time to do both.
I'm continuing with the core/ strength two to three times a week as well. 60 min session after work today.
I'm coming off a couple rounds of RDP as well plus a run streak, averaged mid 40 mpw prior to the OS. Took a step down in mileage, to 33 last week with a TSS of 247. I try to run as much as I can outside (the dog really doesn't like it when she can't go for her daily run), but now that the snow has had a chance to re-freeze to ice, I'll be doing more Zwift running.
Last week I was pretty good on the core / stretching, planning for more of the same again this week.
Just getting back into running after a bike-focused few months. Starting off with low volume and high frequency. I ran 6 days last week for only about 20k. Hit 6k tonight and plan to continue the frequency through the OS with gradual increase in my mileage towards a goal of 40-45k/week.
Def need to get on the core plan as my hamstrings get soooooo tight when I run.
I'm following the JOS group for company and accountability, even though I'm actually in week 5/20 of the HIM plan for a 3K/120K/30K race May 4.
I found last year that daily running of 35' +/- 5' worked well for me, and I am re-asserting that as I continue to learn how to run with what seems to be a permanent R patellar osteoarthritis/chondromalacia. I'm doing the 5 runs prescribed in the plan, with two "bonus" 2 mile runs on the empty days. Today, I did 2 x 1/2 mi (2') , 1 x 1 mile all @ 7:36 min/mile, followed by sauna for 20' and then 25' of weight training. I'm on day 23 of a streak, and hope to do 365 runs this year (split runs will count as 2) if my right leg holds out. The 35' I do most morning of stretching and elastic cord work/body weight one-legged squats seems to help not hinder the durability.
One session of the week completed, 34'. Looking for 4X this week.
Got in a core session last night before bed.
I only got in 2 core/weight sessions in last week. These sessions were mostly core so I'd like to step up the weights and get in a third session.
Got the run/strides in after a tough bike WKO - only level 1 for run (2 for bike), so 20' + strides. Felt OK, but need to be attentive to my right posterior tibial tendon that's aching some at the beginning (but not end) of runs.
Swim1K/Run5K Brick with some intensity. Cushioned indoor track with made the run pleasurable, while I suffered some over the last 200y of the swim. I was able to hold 2x1.5mi, 2x3mi, and 1x6mi last week for my base of 15mi, and sitting at 6,000 of swimming. Building my Zn3-4 bike volume for now.
Did today's hill run yesterday. I was messing around in FS and forgot to put things back where they were supposed to go. I did the run outside and found a few 9% grade hills nearby. Today, I did the FTP ride followed by the run strides. I did this run on the TM and incorporated 5 strides between miles 2-3.
Wednesday hill run in the books. 575 feet of ascent over 6 miles, just running in the neighborhood. I call the route Every Hill I Usually Avoid -- used to run it on occasion in 2016 when prepping for IM Chattanooga. Wife Virginia met me around mile 4.5 and we ran to my 6 where I went in to make breakfast and she finished her run. Weather was 41 degrees at sunrise...warm enough for shorts with keeping the core warm. Good run weather...I would take that any day.
Nice work being done. Another shorter session 35', no speed I have to climb the bridge on the way back out but other than than no hills either. Just about getting it done 4X this week.
Great work all, keep on knocking them out. My weeks been a bit off the plan, and more just consistency/durability with slow, easy, shorter runs. Pulled my hamstring a bit on Sunday when the dog took off chasing the kidos down a hill while they were sledding. So been doing mainly recovery runs/stretching to get it back to normal this week. So 30-40 min runs @ lower z1 pace on the treadmill while Zwifting. Its getting back to normal, but I will take it easy on the run to make sure everything's good for next week. (Luckily its not an issue on the bike)
I live in a very hilly area and am used to the ups and downs along with an occasional steep kicker. But setting the treadmill to 3% and holding pace for 7 minutes was surprisingly brutal!
It was nearly 70 degrees today in west Texas, so I headed for the trails at Buffalo Springs, and carefully managed a rare 45’ trail run. The 325’ vertical gain indicates there were hills, but I was watching the sun set over the lake. TRP seemed hard on the uneven surface. I’m going to give @Stephen Cogger ‘s 3% TM intervals a try next week. I had to get past a couple of @Sabra Gonzalez 9% walls before the trail branch, but my pace slowed markedly, and they didn’t take 7 min. @PatKoss : 575’ of 6mi is strong work! @Gordon Cherwoniak : Nice and steady, stay smart.
101 m of gain in 3.2 km last night in the dark. It was shorter than the workout called for but it sure felt hard enough.
5k on the treadmill with 2 x 1k at 3-4% at TRP last night. Feels so hard, but afterwards just feels like I've done another OS workout (wiped, but ready to go by morning).
I got the 2x5' hills done on the treadmill last night with the follow up miles as well. I felt pretty good, but kept it a little bit on the slow side. Last week I pushed my pace on all the workouts too hard and felt a bit too worn down by the end of the week. This week I've decided to just hit the numbers, and let the process work.
Way to get it done!
I did some more easyish running last night after on the TM after my Bike session, as I am still easing it on the hamstring, to get things back to normal. But I think need to go outside on the track and double check the calibration of my Stryd. Currently my TM tells me I am doing 9.5 mph (and Zwift/Stryd is telling me I am doing 7.5. I honestly don't think either is quiet right, with HR hitting more of a pace in between the two.
Not too worried about atm, but would like to use the TM in a pinch for some of the interval type sessions.
Easy run today. Virginia shifted her Saturday long run to this morning due to weather prediction. I ran 5 of her 8 with her keeping pace within TRP and taking a route that has the least amount of hills in our area (haha).
Have a great day everyone!
After three straight days on a treadmill in Santa Fe last week, I;ve managed to keep it outside since then, maintaining daily runs while avoiding any shower activity. I'm on a run streak since 12-23, and have hit 22, 26, 21 miles/week, aiming for 29 mi this week. I have severe R patellar osteosarthritis/chondromalacia, which sometimes flares up with pain during a run. Yesterday was one of those days. It was a "long" run day, and I wanted to go 80'/9+ miles. When I'd looped back to the car after about 6 mi to get a drink, the 60" or so of stopping must have seized things up. I've got a long-term view of, if it's hurting, don;t push it, 'cause I want to keep going for a few more IMs this year and next. I've learned I can gut through any race, but there doesn't seem to be a point any more in fighting things if I;m running every day.
I'm with you @Al Truscott and working to maintain my run streak now d76, been doing most my runs by feel and what my body says vs what my head knows I can do. Right now caution is the better part of valor, as there is no need to hurt our upcoming season's.
That being said knocked out 6.5 last night and another 4 this am. Pace is naturally coming back towards where it was before hamstring aches, feel it a bit more on the hills, so been keeping that part light atm, hoping to be back on form in the next week or so.
Sunday long run was my WalMart Supercenter lollipop route (about as flat as it gets here). Paced per the plan (more or less), flat to start with a push at the end. A big cold front pushed through making it 24 degrees at the start (cold for Arkansas).
Last week was a little messy. Missed a couple of my runs. Goal for this week was to just get 'em done. Was able to do that and get all of the bike workouts done also. Keeping my runs really simple as 4- 3 mile runs per week. In the past, I have tried to increase mileage too quickly and gotten injured so no runs longer than 3 miles for a while until I can stay healthy and be consistent at that for at least a month. On my runs, I try to do some intervals as I feel like it to try to build some speed. I have to be really careful with those to not try to go too hard as I have injured myself doing that in the past also. I had some good runs this week with some good interval work. Feeling pretty good right now and looking forward to next week.
I got two runs into today. 65' min long run workout in the morning, 7.6 miles on the treadmill. During 15' in Z3 pace, my HR crept into Z4, I think due to temperature. I then did 3.4 miles in the afternoon (treadmill too) at TRP.
11 miles for the day, legs feel good.
Reporting in that I got in my 4 session this week all around 35'. I'm about to do my 3rd core session of the week, with little to no weights as planned for a couple session. Right now I'm just happy with the consistency on the run side of things.
Got a longer run in on Sat (7.5) and hamstring felt good. So did my long run on Sunday @ TRP with minimal z3 work, ended up making a route on the fly and went for 1:20 . Didn't do the full amount of z3, since I could start to feel the knot in the hamstring at that pace, but felt good overall, especially since I got it in before the snow showed up.
Did a lot of stretching this week, virtually every day with a couple core routines thrown in.
Nice to see all the consistency out there, keep up the good work.