JOS 2019 Run Thread - Week 4 - Preparing for Change
Welcome to Week 4 of the OutSeason, where we are now really starting to dial in our training and base building. However, as we near the end of the week start to prepare yourself as change is in the winds, and with it our first official 5k test next week.
Key Run Points to Consider for Week 4:
- Consistency & number of runs vs pace is still key. Lvl 1 - 4x runs, Lvl2/3 - 5x runs are the recommendations
- Don't be afraid to toss in some strides / uphill strides on theses easier runs they prepare the body for the z3+ work
- The long run moves up to 1:20 this week, & lvl 3 your z3 work goes up by 5 minutes
- Remember to space out your workouts a hard FTP on the bike on Tuesday followed by a hard hill workout on Wednesday make that workout extra tough
- Core, flexibility, and recovery remain important as we start to ramp things up
Question for the week:
- When you run do you listen to music, talk with your training partner, just get in a zone, etc., and does this change depending on the workout?
Its time to keep on keeping on.
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I'd been running every day since Dec 23, and yesterday I took a pass. Ever since an MRI showed minimal cartilege between my patella and femur on the R (10 months ago), I;ve been following the Ortho and Sports MDs' advice, "You can run all you want if it is not hurting." Sharp patellar pains with every step yesterday afternoon, so I wanted to see what a day's rest would do. Today I tried 2 x 1 mi TP intervals, which I successfully hit at the faster end of my range, with no pain during or after. So I guess it was the right choice. I've always felt the hardest workouts for me are the ones I decide to skip.
I'll also note the my TSB was -57, and my ramp was nearly 9, both of which are outside the range of safety I've learned works for me over the long haul. But I didn't have any subjective signs of over-training.
What do I do besides run when I run? No music, no talking, I just run. I follow that day's plan vis-a-vis pace or zone, but over the years I;ve found I don;t need to look at my HR, pace, power, whatever to hit my marks; Perceived Exertion is all I need.
Of note, I am NOT a Romantic about running. I don't see it as a time for stress relief, getting in tune with nature, thinking over life's problems, or as a way to enhance my sense of well-being. It is work I must do to engage in what really motivates me, which is to race well in triathlons. Every single run I've ever done, I;ve had to talk myself into going out the door...I like looking back on successful runs. And when I am unable to do it d/t injury, I get anxious. But while I'm doing it - it's WORK, man.
I've completed every JOS run workout as planned, and averaged 20 miles per week since late November. That might not sound like much of an accomplishment but I spent 6 weeks in a knee high walking cast this past fall after a spectacular wipeout while trail running. Lol. So after 6 more weeks of physical therapy and being limited to very light cycling workouts, I am happy to be putting some work in, although it has felt a bit labored and slow.
I am a terrible running partner as I hate to make conversation while i'm putting the miles in. I do enjoy music and have various playlists depending on the type of run, especially if I am indoors on the treadmill. I am way more likely to ditch the headphones for outdoor runs, especially on the trails. On long slow steady days, I do find myself getting lost in my thoughts and it either makes the miles go by quickly, or I look at my watch and realize I have slowed down too much. Lol.
Depending on the day, I am very motivated to complete my workout...OR...I have to remind myself how lousy I will feel later if I skip it. Some days are a struggle but I remind myself that i'm so happy to be healthy enough to do this sport that all of us here at EN love... and that race day is MUCH more enjoyable if you put in the proper work ahead of time.
Did an easy 6.5 last night before the brunt of the cold front hit us here, since I prefer to run outside vs the treadmill. Planning on doing the strides, etc. today on the dreadmill after the FTP sessions tonight.
I traditionally have trouble finding people to run with, since I run relatively fast @ z1, but since late fall the dog has gotten old enough/built up enough endurance that she goes with me for most runs. Since she isn't to chatty during the run, I tend to put in the earbuds. As to what I listen to, for most long runs, easier runs, etc. I tend to stick to audiobooks, for harder workouts I swap between audiobooks and music depending on mood. Only problem with this is I eat through audiobooks, since I listen to them while running, in the car to/from work, at lunch, etc. so typically finish a few a week (unless really long). I do tend to go headphone less when I do trail runs/get late season on simulation runs.
I do tend to get into a zone on many runs, whether with or without the headphones. Typically when that happens I am at TRP -> z3 pace, but I have noticed there are certain routes where I tend to do this, for example there is a crushed gravel, trail here near the river that is flat and fast, and I always tend to zone into z3 pace on it, even when I try to hold back, so I tend to try to pick when I do those routes to align it better with my scheduled workouts. Anything beyond z3 requires focus for me, that not say I don't listen to music during that, but its work and I have push it like @Al Truscott said for his workouts.
But having run competitively in high school & college and then again for some marathon/ultras several years later, I do enjoy going out and putting one foot in front of the other. There are some days where I just don't feel like it, but most I look forward to getting out there and running, and now even if I don't my running partner is on me to take her for a run.
Monday was a day off work so today was the 1st session into and out of work ~35'.
Did my brick run prior to the bike today just due to timing. 20' at TRP with 3 x 20" strides. All I can say is I kept moving on the TM.
Cold by Arkansas standards (~25) this morning with a wind out of the north. Everything is hills around here. Ran from home down a mile away and then up another road which has a moderate ramp over 1.1 miles. Back down that 1.1 and back toward my home for another mile. Then added a few to a place near the North Little Rock airport that Virginia and I call Bottle Tree (blue and red bottles mounted in the shape of a tree...its Arkansas).
Same route as last week but much faster, though I'm not sure why. I had my Garmin 935 last week. This week it is on RMA back to Garmin in Kansas, so I just had my phone using the Strava tracker. The route was almost identical in mileage. Oh well, it felt good.
Virginia was with me except on the climbs where she fell behind. No music for me. Love her company on the runs (now if only she could ride worth a flip).
@Al Truscott, @Nikki Pembrook , @Patrick Hayden and @Bill Manard , so good to hear about your progress.
BTW, @Al Truscott , just getting back to using WKO4, so your mention of metrics markers is helpful to me. Thx.
Have a great day!
Too cold in Minneapolis to run outside today (-28 when I get up, actual temp). Hill workout per the plan down in the basement on my treadmill.
HR a little lower compared to previous weeks on both the hill intervals and the steady TRP after.
Did a few Zwift runs this week on the treadmill due to the temps. Hoping to sneak out tonight and get a longer run in outside as temps are starting to get back to normal. Good riddance negative temps but not sure the temp swing to 60s on Sunday.
Did the hill TM run last night. 2 x 8' at 4%, so a little more each week (2 x 7' @ 3-4% last week). Didn't feel too terrible finishing an hour at TRP.
4 weeks of out season done. I usually blow up by now but this year I am feeling good and ready for next week. I feel like I've settled into my current run distance so going to up my mileage from 3.0 to 3.3 per run. Still just doing 4 runs per week but happy with that as I am staying healthy. Planning on a rest day on Sunday and doing the run test on Monday.
I feel like I'm marching to the beat of my own drum over here, but I'm pleased so far. I did the run test early (today) because there was a 5K in my neighborhood and friends were doing it too. Took 3 minutes off my time from mid-December (granted that was treadmill at 1% incline and I know it's not apples and apples). Still felt great about it and updated my zones after digging through the Final Surge help pages. I'm still at 3 run days a week vs. 4 but that's because it's ski season and tomorrow's another (hopefully) powder day.
I hope you all stay warm and keep those nasty viruses at bay!
I had some “blackout” days due to a crazy work schedule, but I got in 4 days of 3mi runs, including my hills and strides. Both Sat and Sun runs felt great despite fatigue from lack of sleep and some hard biking on Sat. The Sat run (before biking) was effortless and 1min/mi faster than TRP without an increase in RPE. The frequency is working. Next week is all about biking... then I’m going with a 6mi long run and building from there. Two relatively hard broken 1500m swims. Currently healthy!!!!
Great job everyone, it sounds like the run durability and consistency is really working well for most of us.
@Katherine Thom - gratz on the 5k time drop.
I continued my run streak, up to day 93 now, and knocked out an 11 miler on Sunday for my long run. Think I am pretty close to back to normal now, hamstring, isn't even noticeable till I am down in z3-z4 area, so still minimizing my time there but TRP pace, and up/downhills its not there.