JOS 2019 Run Thread - Week 10 - Test Week Part Deux
Well its that time again folks, time to see what fitness gains we have acquired over the course of the OS. As part of this we get to check our mental fortitude at picking up the pace. Good luck all whether you are testing or not this week!
Key Run Points to Consider for Week 10:
- Run frequency is reduced to 5 run/week for Lvl 2 folks
- Bike Focus - Long run increases by 5 minutes across all levels
- Run Focus - Long run switches to z2 then z3, then TRP (used to start with TRP work)
Good luck this week and happy training/testing!
Tagged:
0
Comments
"Failed" run test this morning? Coach P gave me a treadmill test with pace and grade bumps (I can't yet run outside due to ice and snow), and I made it about 8 min into the test. Max HR was around my historical max HR. Rather than try to interpret this data, I'll wait till the roads and tracks are clear and then do an honest 5K test. I also need to do a Stryd power test in the spring too.
After the "failed" test, I did a 35 min Sufferfest Strength session.
Good luck to those able to get their 5Ks done!
I'll likely do the 3/9 Stryd power test this week. Just looking for a good day to do it, since rain and thunderstorms are due in tonight, and tomorrow looks to be massively windy. But I have a pretty good feel for my pace/HR so not too worried about the test atm, the real test will be post OS when I do my 1/2 marathon checkpoint.
@Jeff Phillips I find the 5k, etc. type tests for the run OS a bit hard to actually hit and do properly,racing just tends to drive me a lot more to my true numbers vs the tests. I can get my head around the 3 min / 9 min tests but they take a little time to get used to what is the right feel for pushing myself for those durations.
No run test for me but back to some consistency this week with 3 sessions walk/run ~35' each in so far this week.
No run test for me. Last week was a bit of a mess. Ended up with only 3 days running. Legs just were not feeling it. Glad I rested. This week has been good. Going to go from 4 - 4mile runs to 5 - 3 mile runs per week. It is just easier for me to get in 3 miles than 4 and I can add some intensity as I feel it without causing any problems. Pace is getting better and overall I feel like I am making progress.
I wanted to get the JOS group's perspective on this (I'll post as well in Bike Forum in case some only hit one of these).
May family is headed to Costa Rica on Sunday I will miss Week 11 of the OS. (The resort is very conducive to running and swimming and our days are such that I can do so with zero resistance from the boss lady).
My idea is to do the run workouts as prescribed that week as best I can (the terrain is very hilly) and on the days when bike workouts are prescribed to do those as either shorter, more intense runs (i.e., hill repeats) I'd cap at 45-60 min. I'd like to keep the run consistency up, but was not thinking I would run for the length of the bike workouts. Alternatively, they do have spin bikes there so I could attempt the bike workouts, but I feel I'd get more out of running.
As well, on the "bike" days, I planned on getting in the ocean to swim. I was thinking longer, steady state efforts, 1000-1500 meters, which given that I haven't swam in months will feel like a lot.
I'm cognizant of enjoying the vacation, but like I said, I've got the time and space to get some work done and relax, nap, play in the pool with kids, etc.
Is there anything you would change for my planned workouts that week? Anything I've not considered?
Thanks all!
@Jeff Phillips I wouldn't go too crazy with the run workouts, as there is more likelihood to hurt/injure yourself by either picking up too much intensity or too many miles. I would likely look at it like a run focused week. One where you focus on durability and do 2 harder workouts for the week plus the long run. Then squeeze in a little time on the spin bike/swimming.
Looking at the plans for next week, it looks like you are probably at 6-7 runs per week, with a longer TRP run on Wed and the long run with TRP, z2 & 3. So you could likely move things around a little to a Tue, Thurs, Sat. With Tues being the the longer TRP, Thursday with some hill pick-ups (I would try to keep these at TRP to z2 pace kind of like what we did at the beginning of the OS) and short like you said 30-45 mins where you just pick it up for the uphills or every other, then keep the long run as planned on Sat. That would get you a little more intensity for the week, but should overtax the body by adding a lot of it or volume.
@Patrick Hayden thank you for the thoughtful response. I like the plan you suggested above as a way to keep me from going too overboard due to wanting to see how the JOS fitness translates from the basement to outside.
95 min and 11 miles completed on the treadmill this morning. I'm taking off on Sunday and wanted to get the long run done before, that'll leave the 2 hr 30 min bike for tomorrow morning.
About 60 min in, I noticed my cadence dropping a little and RPE increasing (HR stayed the same). I got through the remaining 35 min and upped to Zone 4 pace in the last mile, but this run felt harder compared to previous weeks' long run. I was surprised given the lighter volume and intensity this week, but my sleep has been a little off over the week, so perhaps that's the reason.
Get after it this weekend!
Did an easier 6.5 on Wed, but got caught in the rain for the last 2 miles. Thursday was super windy so went out to just put in an hour run, had a decent wind at the back much of the way out, but dog saw a bunch of deer in the last mile of the out so we picked up the pace, then when we turned back she was real interested in seeing if she could find them again, so ended up negative splitting the run into the wind by ~15 sec a mile. So a bit harder then originally planned. Will likely go pretty light today once I get off work, although I had a really good leg strengthening/stretching & flexibility routine over lunch today (been doing that Mon & Fridays for the last month or so with good results).