JOS 2019 Run Thread - Week 6 - Picking up the Pace
Can you believe it we are already 6 weeks into the program, and shifting gears slightly to shock our systems into some additional growth. This week will introduce us to a couple of changes so make sure you pay attention to your plans on FinalSurge.
Changes for Week 6:
- The number of runs increases for Level 1 to 5 per week and for Level 3 to 6 per week
- Planned duration for stride workouts increase from 35' to 40'
- Wednesday hill workouts are now threshold runs (z4) with 1/2 mile to 1 mile z4 repeats
- Weekends will see changes based on which plan you are on (run focused runs on Sat & Sun ):
- Bike Focused: Sunday - long run @ TRP (lvl 1 - 65', lvl 2 - 75', lvl 3 - 85') post Sun 1 hr Cruise & Crush
- Run Focused: Saturday - long run 1.5 hr with TRP, z2, and z3 work
- Run Focused: Sunday - RDP run (up to: lvl 1 - 3 miles, lvl 2 - 4 miles, lvl 3 - 5 miles)
Key Run Points to Consider for Week 6:
- Warm-up. Make sure those muscles are ready for the z4 work before jumping into it.
- Don't over due it, its one thing to feel the burn/steady ached of a hard run its something completely different to pull, tear or completely over extend yourself. Remember we still have 8 more weeks and the bike workouts are also picking up intensity
- Don't forget to do stretching, mobility, strengthening, and core
- Recovery! Its important especially as we start to toss in some more intensity
If you tested last week, remember to click Update My Zones any apply new pace, heart rate, and power zones.
Keep up the great work all
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Got run number 5 in for week 5 a day late, which was dominated by bike intensity. A short, but sweet 1.5mi on the indoor track with a mod hard 1K swim warmup. Able to hold my new Zn4 pace throughout. Today’s an off-run day, so I’ll try to hit 6-straight. I’m increasing my volume on both the Wed and Sun runs... and I have learned that I need to avoid mixing distance with speed too early. My run milage is low, so there will be many 1.5mi opportunities for the speed work. I have the opportunity to swim/run indoors at the same place, so the run warm-up time is reduced.
35' treadmill run finished today after the 80" bike. Completed 3 x 30" strides in middle of run. I may load some runs up this week as this weekend I'm heading to northern MN for some snowshoeing.
I did 35' easy TRP run yesterday on treadmill instead of a rest day because I have felt that my recovery is good and I knew I wouldn't have time for both the bike and run workout today. I felt absolutely terrible. Legs were heavy, effort felt way too hard. Even had some minor stomach issues. Everything about the run just felt 'off'. Hoping it isn't the beginning of coming down with a bug. I have felt excellent and not missed a planned workout since late November so this was a bit of a reality check. I almost forgot how disheartening a crummy run really feels. Hoping to hit the bike intervals tonight after work. How are you all structuring your rest days if 5 days of running per week is the planned target?
Did an easy 5 miler yesterday (although dog wanted to do some z2 work on the way back) to close the loop and hit my 100 day run streak. Game plan is to do ride/run tonight once I get off work.
@Nikki Pembrook - it depends on how I feel (when I am not doing run streaks, etc.) I tended to target Thurs/Sat as my off days when taking off 2/week. For me an easy recovery style run on Mondays tends to help the legs after the long run, but I find that after FTP and VO2 work they are often pretty flat. @ Lvl 3 on the run I tend to target the Sat off for run since its post both harder bike workouts and the same day/prior to the ABP, long run, and C&C.
Treadmill brick run following the VO2 bike workout this morning. My legs were okay after the bike and I got through the 2x1 mile at Zone 4 pace okay. The remainder of the run at TRP I started to get a little tired. I focused on form and stopped the run at 60 min.
Really determined to run 6 days this week, and since I took yesterday off... today was the first of 5 straight. One thing learned from the “streakers” is that 1.5mi is a good run. I ran the last .5 at Zn4, making 2mi at Zn4 already for the week. Now TRP all the way home.
For the first real z4 workout this one felt nice to me, and was a good way to open the legs outs. Did the workout with the dog, who did pretty good on the 1st mile interval, but decided she had to stop and use the rest room with 1/4 mile left on the interval, but still managed to knock it out slightly faster then prescribed z4 paces (IF .95 and .98). The TRP afterwards wasn't too bad, but the route was pretty hilly so felt it.
Plan to knock out an recovery style run today after the VO2 bike work, but before the weather shifts and snow comes in here.
Still doing my four runs per week and just sticking with a consistent mileage per run. I did move up from 3 miles per run to 3.5 miles per run last week and this week and still feeling good. One more run this week and I will have 5 weeks completed with 4 runs each week. That is big for me.
Last week was pretty much just steady runs as that was my first week with increased mileage. Added some intervals this week and really starting to see my speed pick up. Well, speed for me, but it is progress.
Going to stay at the the 4 x 3.5 miles next week and keep some intervals as I feel it. If I don't feel it then I just keep it steady. Will probably up some mileage after next week if all goes well.
Happy to have made it this far and looking forward to next week!
Nothing to report for me this week other than being sick. Tuesday I drove and parked close to work shut it down at lunch and as it turns out did not return for the week. My wife took in our son and said something about Bronchitis so I went in as well on Thursday. Trying to get healthy to get in some workouts next week.
I'll be travelling for work but nothing that should not allow for some workouts.
Good running week. 5 days, 1.5mi @ Zn4, a hilly long run today at TRP. I rode 45min at my new FTP this morning (Hell Hath No Fury), and ran in good weathr this afternoon. Held TRP, but the miles between 60min and 80min were pretty tough. Went to the pool and stayed easy to loosen up all the weight-bearing muscles.
@Patrick Hayden : I’m picking a 3mi run to hit 2x1mi Zn 4 for now. Still going to run some hills and do some strides. Level 3 is asking for 6 runs/week, so I’m really zoning in on TRP.
@Bill Eckert : I’ve been running 4 or 5 days/week, and find 3mi to be a good number. With my weekly milage in the 12-15 range, I may split one run to 2x1.5mi and start building a long run. I’m slowly looking to lengthen the Wednesday run. Frequency and staying conservative with total miles/week is the best way for me to advance and stay healthy.
@Gordon Cherwoniak : Good decision taking rest to recover from illness. I’ve found that after a short ramp-up, I’m close to where I left off in less than a week.
Great work for the week folks, so how did the weekend go? For you run focus folks, how did the Sat/Sunday run go?
Since I am am still doing my run streak I knocked out 5+ on Sat, then followed that up with a 10 miler on Sunday. Both at TRP, although the longer run I did as a progression run with the last 3/4 mile at z3+.