JOS 2019 Run Thread - Week 9 - Fitness Convergence
Well we are now on week 9, and we should be starting to see some fitness convergence where our run consistency, tempo/hill workouts, plus all that biking work are making for some steady improvements. So how are we all feeling, doing in that overall improvement space; are you feeling/running faster, finding running a pace easier, feeling less RPE to run at a pace or distance?
Key Run Points to Consider for Week 9:
- The intervals for Tuesday's workout have changed for Lvl1 - 2x1 mile and Lvl2 - 2x1 mile + 2x1/2 mile and all levels have increased in overall duration by 5 minutes
- Bike Focus - Long run stays the same
- Run Focus - Long run reduces initial TRP time by 5 mins, and adds those 5 mins to the z2 work
- Reflect and see how you are feeling, next week will be our 2nd test week of the program so it will be time to check out your FTP/VDOT gains
So back to the initial question, are you seeing and/or feeling results?
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Got in 4 runs last week at 4 miles each. Starting to feel the work at times but not too bad. 7 good weeks of run consistency now. I do feel like I am a little faster. I do feel like it is easier to maintain a certain pace for a longer distance. I do feel less RPE at certain paces. Wow, this is working. Going to stay at 4 mile runs this week to give myself some time to settle in. Will probably just do a day of VO2 and/or a day of FTP this week. I just like to see how I feel on the day and if I am not feeling anything I just stay at a steady TRPish pace. Looking forward to putting in the work this week and continued consistency and progress.
I got six runs in last week, up from five or so for most of the OS. RDP in the fall, followed by consistent running in the OS has made running more "easy" on my body. But I will say my legs certainly feel really fatigued.
I didn't test in Wk 5 due to a bike focused week with the Tour of Sufferlandria, so I'll not have recent test data to compare to. I do struggle with the treadmill as I know my HR is higher for a given pace compared to outside (regardless of how many fans I put around me), but right now it's treacherous to run with any speed in Minneapolis. I believe I'm faster and can likely carry a stated pace with lower HR, but a TM test will not show that relative to last year. I'll test again at the end of the OS, so I'll at least have two data points to compare.
For those stranded on the treadmill, do you experience something similar?
For me, I can see that my level of effort seems to have come down a bit for the runs, and my time in z4 is a little faster than before. I cant really compare times, as the conditions outside are so variable. Long runs aren't bad, but I just tend to get into a zone and hold that pace until the dog decides she needs to stop and take care of business, or sees something interesting and I get to pick up the pace. I'm not really feeling too fatigued overall, but I do notice it on Friday after the three hard days in a row.
@Jeff Phillips - I do notice the same thing on the treadmill, my HR is typically higher for the pace I am running and I also notice niggling aches that disappear on an outside run, just stay constant on the run. I don't think it helps that my TM is way off of my stryd for mph, so there is also a perception piece to it as well. I do tend to put a couple different fans on me, but that only does so much
I'm very happy with the running and biking for the Jan OS. I have been through this gauntlet several times and always enjoy seeing the improvement. The one thing that I have done different this year is consistent strength training. I have been going to the Detroit Body Garage (Owned and coached by Tera Castro, former Pro Triathlete) and I feel like the core / flexibility work has been HUGE dividends. It is easier to hold 5k pace, VO2 work on the bike has been challenging but not like I thought.
Now, if we can just get this weather to cooperate, I could get outside and see if it is 'real'!
Wednesday's mile repeats in the bag. Three x 1 mile, increasing the pace each interval. Compared to last week's 3x1 session, my HR was a few beats lower (three to six depending on the interval) for each interval today, even with quicker pacing compared to last week.
As @Jeff Phillips points out, improved fitness is not just about getting faster; it can be seen in holding the same pace at a lower effort/HR. Important when it comes to IM, where it's not about who's the fastest, but who slows down the least...
JOS has been about staying healthy. While nothing special, my run CTL has slowly climbed to a two-year high... and its only March. In that spirit, today was a 40min tempo effort in preparation for an 80min race on Sat. I believe that swimming regularly has contributed to core strength, stabilizer stretching, and therefore injury resistence. Then again, it might just be Run Durability ;-)
3x1 mile repeats done, with a post 4.5 mile TRP run with the dog. Intervals felt good, and I ran them mostly by feel. Outside of a little ice on a bridge crossing, all went well. To Al's point my run was at 2-3 bpm less HR wise then last weeks, while being 5+ seconds/mile repeat faster on the same route/conditions. So starting to see benefits both on the speed and HR side.
I did Sunday's 90 min run this morning as I may/ may not have a weekend trip in store -- depends on how big of a winter storm develops over Minneapolis.
All on the treadmill: 5 min warm-up in Zone 1, then 75 min at TRP, then last mile at Zone 3 pace, with a few minutes of TRP cool-down.
It is nice to get this one in the bag, so that if I am around on Sunday, I can do the East Coast CnC ride on fresh legs!
Get up for the long ride and run this weekend!
Solid week of running so far. Wednesday's intervals were a bit quicker at same effort, and durability runs at easy pace are turning out to be easier and easier, so that is awesome. Think I'll have a 10% bump or so to mileage again this week as I'm on track for 6 runs and around 32 miles. Also trying get all of my workouts done before lunch so I can eat dinner at a reasonable hour to help the weight loss efforts. New season low of 197.8 this morning...down about 9-10 lbs over last 5-6 weeks. Slowly but surely, the calorie counting is working. I could go for a couple of dozen donuts though::oo)))
The nothing-fancy, keep the intensity at TRP and volume low, with 5 runs/week seems to be working. An 8mile race was my week 10 test on Sat. Main goal was to negative split and give my best effort. The course has 500’ of vertical and the wind was a steady 35-40mph. I chose to monitor HR rather than Stryd power. First 2 miles with a lot of uphill into the wind required some effort to “settle” my HR back down to where I felt steady-state. My finish time was 5 min faster than last year, and I negative split by 11 sec, setting a two year 5s HR mark during the final sharp climb to the finish. I’ve been adjusting my LT pace based on RPE experience and improvement in my TRP. The final pace over 8mi was an IF of .93 for 75min. I’m going to leave my LT pace where it is. Slowly adding volume in preparation for a HM next month.
@John Culberson that sounds like a pretty rough race to get through, so way to stick with a plan!
Very solid week of running for me; 6 runs for about 33 miles, and 10.5 today at ~150HR felt very good. Durability combined with losing weight is paying off, and looking forward to continuing the improvement. I rarely test the run, and won't be doing so this week either. I think I'm pretty intuitive as to where I stand, and would prefer to stay on with where I'm training than to stick a hard hard longer effort that would set me back a bit. I'm not sure if the half Mary plus races take longer for me to recover due to be a bit heavier right now...just a musing..anyway.
Have a great week all...listen to your bodies...trust the system!
I've been pretty quiet on the forums as of late. Got in two runs this week 20' each.
Week 9 is in the bag, did a easy run post my C&C + 1 hour ride on Sat. Then picked a hilly course and knocked out 12.5 (145 HR & 311 NP) on Sunday to round out 45 miles for the week and day 127 of my run streak.
Way to keep up the work everyone!