JOS 2019 Run Thread - Week 8 - Making Steady Progress
Welcome to Week 8, which will look a lot like last week and there is nothing wrong with that. As bike VO2 continues, more of the same on the run side is often a good things. Since we have been at TRP for several weeks/months you may find your self just slipping into the "zone", which is good but just make sure that you don't drift too far one way or the other.
Weather seems to be warming a bike for many of us, so sending you pleasant outside runs:
Key Run Points to Consider for Week 8:
- Run frequency has increased for Lvl 2 to 6/week (Fri)
- The intervals for Tuesday's workout have only changed for Lvl3 (3x1 mile [4'])
- Long run main sets remain the same across the plans
- Don't forget to do stretching, mobility, strengthening, and core (it will help loosen things up and prevent imbalances
- Recover, I see a lot of folks starting to feel the OS on the run after all the intensity of the Bike portions
- Remember, 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
Speaking of stretching & flexibility, here are some exercises that may help you with hip flexor issues that a member pointed out in the past:
https://www.active.com/fitness/articles/8-yoga-poses-for-tight-hips
https://www.active.com/fitness/articles/8-yoga-poses-and-stretches-for-a-tight-it-band
https://www.active.com/yoga/articles/8-yoga-poses-to-target-tight-hip-flexors
Keep up the great work folks!
Comments
For those on the Bike Focused OS, are you running some combination of Monday, Thurs, and Sat to get to the six runs per week?
There are four scheduled runs (I always do Friday optional run), but am curious what others day you may be running.
@Jeff Phillips
I typically do:
Mon (TRP), Tues (TRP), Weds (Speed), Thurs(TRP), Friday (TRP), Sat(TRP), Sun(long) but may go a bit easier on either the Thurs or the Sat depending on the legs.
So if I were to pick where it might give me the most bang, I would probably choose Thursday since its post both hard bike workouts, but prior to the long run on the weekend. I personally like the loosening up of the Monday runs and the brick style weekend runs with some of the longer rides.
Thanks @Patrick Hayden . I'm going to look at adding in a 30-35 min TRP run on Thursdays and Saturdays. I really like having Monday just be a strength focused day and let my legs recover a bit.
I did 35 min on the treadmill with some strides after the VO2 bike workout today. Legs and lungs felt good, TRP felt nice and easy. I missed the last testing period due to Tour of Sufferlandria, so I'm interested to test in a few weeks to see if my zones have changed.
I had been dreading today's 3x1 mile @ Zone 4 since I looked at the upcoming week's workouts in Final Surge on Sunday night.
With trepidation I climbed on the treadmill at 5:45 this morning and hit start. After a 15 min TRP warm-up, I hit lap on my watch and did the first 1 mile interval in lower Z4 pace (7:33). Felt good, HR climbed, no problem. After 4 min TRP recovery, did the 2nd mile interval in mid Z4 pace (7:28). Started to hurt the last minute, but systems still all good. After another 4 min TRP recovery, started the 3rd mile interval in upper Z4 (7:23). The first 1/2 mile was solid, the last 1/2 mile was real work, but I got it done. My wife heard the noises when she was upstairs and wondered if maybe I fell and got caught in the treadmill -- but strangely didn't come down to check on me????
15 min TRP cool down, total 70 min, 8.37 miles.
@Jeff Phillips - Way to knock it out. My wife tends to do the same thing when I am working out and I have had similar conversations. Yesterday however she was laughing at me when I got an automated call from the school that killed my music mid VO2 effort, which really wanted to mess with my mind while trying to knock it out and caused me to make some loud poignant comments.
Current game plan for me on the 3x1 is to knock them out tonight. I just need to figure out if I am doing it dogless or not, since last time I ended up with someone trying to take care of business suddenly .25 miles from the end of the 2nd mile int.
Solid run on the treadmill tonight. 2 mile warmup, then 3x1 with .5 in between each and 1 mile cool down. Pulled them off at 7:30, 7:20, and 7:05. Didn't feel hateful at all. I'm really working on keeping the mileage efforts in check on the run as I didn't have great build during run durability period. Still feeling like I'm doing alright.
@Jeff Phillips I've been taking Mondays off and doing an extra easy easy 2.7-4 miles on Friday, Thur, Sat. I'm still able to ramp the miles a bit while trying to keep my fatigue levels in check. If I'm really feeling fatigued on a Friday, I'll take that off as well to ensure I don't negatively impact my weekend workouts.
Mark
Knocked out the 3x1 with 4 min recoveries (5:55. 5:51, 5:54) the last one I was ready to be done with, but got it done. Then ran back by the house picked up the dog and finished off with a 4.4 mile TRP run. It was on the slower side of TRP, but felt good.
Got is two run session this week. Maybe able to squeeze something in tomorrow as well.
20 min treadmill brick yesterday off the long ride. I did the run at at Zone 1 rather than TRP -- no real reason, Zone 1 just felt good.
90 min treadmill run this morning (10.5 miles) at TRP. Kept HR low and focused on high cadence (175-180). I ran the last mile at Zone 3 and felt good. Worked on good fueling given the East Coast CnC ride was right after.
@Gordon Cherwoniak great job this week, momentum to build on.
Weather was deteriorating on Sat, but I needed to make up for a soft week due to illness, with a HM looming in 8 weeks. Headed up the canyon walls at TRP for 500’ vertical in 8 miles and the longest run in over a year. I have to admit, while I was getting over a bad cold... I was fresh. TRP with Stryd controlling the uphill efforts. Last 2 flatish miles at Zn3. No injury warning signs. Winter weather kept me inside today. The ABP ride and 30min run were “affected” (ie ugly) but done. Even stuck 1K of swimming in the middle. Committing to 6 runs next week.
@John Culberson; that's good work there! Running vertical at true TRP is a ton of work...I generally run by HR when going uphill, which translates pretty well to GAP speed shown on Strava...but I'm a wuss:o). I do like running hills hard, but normally just for intervals; my frame prefers the flat ground vice going up or down!
@Patrick Hayden; holy smokies, those are some quick intervals. Not sure where you normally are, but that's a great speed to be at this time of the year!
Solid 6 runs in this week, and miles bumped to 30. Little worried I've ramped a bit quick, so watching my fatigue and tweak levels very closely. Will likely replicate next week's running very closely with this week; then take an extra day off of running next week on bike test day. If anything, I'll bag the Thur or Fri run.
Lost 6-7lbs in last four weeks, and working to shape diet to continue to shed the lbs. I know this is truly where my speed will come from ~ I just don't run quickly at 200+; 180-185 last year and had one of my best running years in some time. I'm getting there!
Here's to another great week next week.
@Mark Hickman : I’ll come clean... “Stryd controlled my uphill efforts” meant that I kept my 240w of power in check. My pace actually fell to 12:15/mi during the segment that we call “The Wall.” I ran the OTHER 7 miles at TRP ;-) I’m with you on preferring flats... I’m still above my race weight.
Had to swap my long run to Sat, with bad weather coming in. So knocked out 13.1 in just a bit over 1:30. Then hopped on the bike for an hour session. Today i did the opposite, biked for a couple hours then hopped on the ZM for a quick 5k then off to do chores.
@Mark Hickman - Getting back into the swing of things, but it aligns with my last 10k and the way the body feels. Should be able to squeeze out a couple more VDOT out of the OS with some of the tempo/interval work. 120 days into my run streak at an avg of 40+ mpw for the last few months, so got to love run durability. BTW keep up the great work dropping the weight.