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JOS 2019 Run Thread - Week 7 - Halfway There

We have officially made it to the 1/2 way mark of the plan, and its all easy going from here right?!?!. Hopefully all that VO2 work on the bike isn't destroying your legs for the run.


Key Run Points to Consider for Week 7:

  • The intervals for Tuesday's workout have added volume (lvl1&2 +1 mile int, lv3 + two 1/2 mile ints)
  • Long runs increase time by 5 minutes across all plans
  • Warm-up. Whether its cold outside or not make sure those muscles are ready for the z4 work before jumping into it.
  • Don't forget to do stretching, mobility, strengthening, and core (I failed on this last week)
  • Recovery! With all the intensity do yourself a favor and do some focus here, to ensure you make it through the whole OS
  • If your feeling sick or ill, take the time off don't try to push through it, you are better off repeating a week then trying to push through it and having mediocre results over the next few weeks

If you missed it, there was some good discussions on GroupMe and the forums on run form & cadence. Check it out if you haven't already. This is also a good link on some stability exercises you can do to help with form/speed.

So how are we feeling?

Keep it up folks, we are rocking this years OS.

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Comments

  • Finished today's 35' TRP run with three strides on the treadmill right after the Tuesday VO2 bike workout. My legs definitely still had the bike in them, but I focused on a quick cadence and low HR. Form felt good throughout the run.

    Tomorrow's session looks legit.

  • Did the run this AM with the dog since snow and ice and due in tonight, legs were a bit heavy. Not sure if its from the workouts or all the sick people in my house trying to get me sick. I'll see how the bike VO2 goes tonight.

  • Finished the 65 min run on the treadmill today, 7.77 miles. After a 15' warm-up, the 2 x 1 mile intervals challenging. The second interval was a beat down, so I focused on quick feet and my form. After a 4' rest I went into the 2 x 1/2 mile intervals and was just waiting for my watch to tick over 0.50 miles :).

    Finished with 15' min at TRP.

  • Yeah i picked up the bug that the family has. So if I feel up to it I will do a pretty light run tonight to keep the run streak alive, but I'll have to push out the interval workout until later in the week.

  • edited February 21, 2019 4:00AM

    Moved up to 2x1mi at Zn4 on the indoor track. My RPE, HR, and Stryd Power seemed about right... pace was faster than expected. Total of 4mi, with rhe final half mile harder than usual. Will build the Wed distance each week. Need to find a 5K to race for a more accurate FTP and set correct zones. I’m consistent with my TRP, so I’m not concerned. Morning swim ramped the CTL. 😎

  • Got in a couple walk/runs while on travel this week. Not a good effort as far as consistency and also not very long.

  • Saturday CnC West left me smoked on Sunday. A long run seemed unwise... funny thing is, an easy TRP effort turned out to be a 5mi best for 2019. Still laying low on volume: 15mi in five runs. No rush to ramp things up. Injury-free is great training ;-)

  • 85 min run done early Sunday morning, 9.85 miles at mostly TRP. Kicked it up to a little quicker than Zone 3 for the last mile. Legs felt good.

    I can't wait to get outside...

  • Great job on the intervals, long runs, and consistency folks

    I ended up having to follow one of my own key points, after getting sick early in the week. So I took it easy, with the lowest run volume I have done since last August, did barely manage to keep the run streak alive, but had a few cough filled 2 mile runs on the treadmill.

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