JOS 2019 Run Thread - Week 3 - There be Hills
Way to keep rocking it folks. Looking at the conversation last week it seems there was some thoughts on one of the new pieces of this years OS... Hills. Whether your are doing them on the treadmill, or finding them out on the road, running those hills at TRP can be challenging. What's everyone thoughts on the hill workouts far this OS?
Key Run Points to Consider for Week 3:
- Consistency on run continues to be key, Lvl 2 folks note that the suggestion is 5 runs this week (Lvl 1 & 3 stay as before)
- Hill training TRP time goes up by a minute for each level
- The long run stays @ 1:10, but watch your z3 times Lvl 1 & Lvl 2 both go up by 5 minutes
- Don't forget about recovery, either by properly spacing out workouts, shortening workouts if needed, or taking Mon/Friday off
- Core and flexibility remain important as we start to ramp things up
Keep up the great work!
Tagged:
0
Comments
Starting my week out by running long today since I am off of work and biked yesterday instead of a run. It is sunny but below freezing so I will let you know how it goes. I am doing the long run scheduled for yesterday and I know that we are not supposed to make up workouts but this week is looking problematic from a scheduling standpoint and so I am going to get it in while I can.
@Patrick Hayden Yes, Hills are a challenge for sure. My usual routes have pretty good climbs so if I really go out to run nothing but hills, it can get your HR up in a hurry. (Nice shot of you running up that hill)
Despite a Zwift-Fest weekend, a Monday run of 3mi quietly bumped me into my highest run fitness in the past year. RDP Work Works.
25' brick run with the three strides after the FTP bike this morning. Legs felt good coming off of the bike and I felt light during the strides.
Hills tomorrow!
This week, I;ve added hills back into my routine. Where I live, unless I drive somewhere, I can not avoid them. There are three roads leading out from my house - all uphill, at least 200' in less than a mile each way, all with section of at least 10%. With my ragged knee-cap cartilege, I;ve been avoiding those runs, hoping to prevent further pain/damage. Sun/Mon/Tue, I started running from home again. Uphill is just fine; downhill can be an issue if I'm not careful. I used to LOVE running downhill, it was one of my secret weapons. Now, it's just an adventure.
Today was a short run durability day: 1 mile up @ 10:30, then run back home @ 8:30. But I snuck it in before the rain came, and hopefully it will stop by tomorrow afternoon, so I can stay off the treadmill. 31 runs in the last 31 days, 77 miles so far in Jan.
Did the hill workout this morning outside pushing all uphills at TRP, most more about 5-6%. Overall a good workout, probably not quite as intense as doing it all on the TM at the indicated incline and duration, since they were spread out a bit more, but the dog appreciated it.
Did an easy run in the cold rain last night. Hamstring seems to be getting back close to normal, on everything but really pushing it/downhills. Run streak now @ 81 days and 134 miles for Jan.
Ran the hills in the neighborhood this morning and Virginia tagged along. I changed things up so the two main intervals were a little more gradual and controlled (2%-3% over the entire length), with fewer steep kick up's. Strava says 5.4 miles @ 10:41 overall and 440' up. The Chrome Elevate extension for Strava (just started playing with this) says that 2 miles overall were headed up, and of that the majority was in the longer gradual up segments I planned.
Some of this had me playing frogger with the rush hour traffic in the morning on the two planned intervals, but the road is wide so getting hit was not an issue.
BTW, Virginia was never more than a minute behind me on the up intervals. She is my rockstar.
I notice the hill time is ramping up...I'm running out of hill!! I got my repeats in today. The hill is a bit more than 2-3% grade and kicks up to about 5. I just take it a bit slower at that spot. Other than that it is going well.
Just finished 2 x 1100m (about 7:30) at 3-4% on the mill in Zwift, along with 20’ extra TRP. A little better each week.
Two runs in this week. Pretty much on the treadmill for now, mostly for convenience. No hills for me right now. Just focused on staying consistent and healthy. So far so good. I am getting in some intervals. Did 3 x 0.5 miles last night and got my Tuesday bike in this morning. Two more runs this week and bike this weekend.
Simple little 60 min treadmill run with two hill intervals @ 2-3% incline this morning. No hills nearby for me and there's still a fair amount of ice on sidewalks and streets, so I'm electing to keep it safe indoors for now.
I also had a 60 min pilates session this afternoon. I do this once a week as a complement to my 2x strength and core sessions -- it seems to activate and strengthen all the little stabilizer muscles I have historically neglected that I now know exist :)
Four sessions in for the week 35' each. Was thinking about doing 5 but will most likely keep it here for this week. 1 core session, and 1 weight session so also one track here. Need to do a little more stretching and rolling.
Hi,
i just jumped into this program from Run durability. There is a very hilly park near where I live that I love to run in. Unfortunately my first hill run this week caused some Achilles pain. Therefore, cautious person that I am, I’ve done my subsequent runs on flatter terrains. Achilles hasn’t bothered me since. It was the right thing to do. I also got in two core workouts and I’ve been doing a short yoga practice everyday. Going on 45 days straight. It’s my one consistency. For anyone interested I downloaded the Gaia app. It’s $9.99 a month but they have over 400 yoga videos. I’ve been doing an approx. 20-30 minute practice series called “Yoga for Athletes “ by Ashleigh Sargent. She’s very good.
Glad to hear you guys doing so well and sticking to the plan.
Two runs today. 70 min in the morning for 8.2 miles, with 45 min at TRP and then 20 min in Zone 3. The 20 min felt good in the legs and hard on the lungs. :).
I did a 30 min s-l-o-w recovery run in the late afternoon, slow Zone 1, for 2.8 miles.
11 for the day.
Took an easy week given my recent build to my highest run CLT of the past year, at a particularly challenging work schedule. Five runs for 12 miles. My schedule led to a bike hammerfest on Sat... so I cut my Sun run off at 30 min.
Good work everyone!
I had swapped Saturday for Sunday. Did 10.3 pacing the wife, then threw in a 20 minute tempo on Saturday. That felt really good...until I got to the 2 hr bike on Sunday. But she is #1 priority now, so shut up legs.
I continued my run streak, and picked up the pace a bit on the long run, doing the last mile in z3. My hamstring seems almost back to normal, as only noticed a light dull pain near the end of that or on steep descents going fast.
Continued to stretch, core, and do extra walks to loosen my legs up. Overall feeling pretty good, although I can definitely tell which days are after FTP work on the run.
@Gordon Cherwoniak , @Jeff Phillips , @Leslie Schneider , @John Culberson , @PatKoss , @Bill Manard , @Bill Eckert - Great to see the consistency out there, this work we are doing now will pay dividends later in the season, and help us with some of the harder efforts to come. Way to rock Week 3!