JOS 2019 Run Thread - Week 13 - Last Push
As we enter into that last few weeks of this OS, its time to put in one of our last pushes prior to its end. This week and next are our last big opportunities this OS to see those serious gains. So as @Al Truscott would say this is where the real training begins.
Key Run Points to Consider for Week 12:
- This week looks a lot like last, with increased time/intervals on the bike/run
- Medium Long Run - increases by 5-10 mins in duration
- Run Focused Long Run - Time in z3 increased by 5 mins per interval
As we are bringing it home on the Bike & Run, we also need to do are some maintenance items to wrap up this years OS.
Run - Schedule that 1/2 marathon to test your fitness over the next few weeks
Bike - If you haven't it may be time for routine maintenance, especially with all those tears, sweat, and drops we laid out on the bike over this OS
Swim - For most of us the end of the OS means adding back in swimming, so it time to dig out your gear, make sure you have a pool membership, etc.
Update your Training Plan - Don't forget to go double check whats next in your training plan and add it into Final Surge, whether its Swim Camp. HIM/IM Plans, Bike Focus, etc. its a good time to add that to your calendar
Comments
Spent the weekend and the first couple days of this week in the mountain. No skiing for me this time but did get in some tobogganing, walking with the family and other outdoor adventures. Plans are for at least a couple 35' session this week.
Knocked out a 13 miler on Wed, felt good and comfortable at TRP. How are these easier mid week long runs feeling for everyone?
Ran long in NYC central park. Because.... Central park. 10 miles at my usual steady pace. Felt good! Signed up for the Blue Ridge Relay race in Sept so got a solid running race on the schedule. Feeling pretty good for this late in the OS.
I got the long steady, 90 min TRP run done this morning, with a 1-mile Z3 pop near the end. The first time I've run outside in MN since Dec 26. Funny how the trails you can tire of after running on them for 8-9 months feel new and exciting after 3 months away.
After so much treadmill running, I had to look at my watch fairly often to calibrate my RPE and pace as my HR is higher on the treadmill than outside for similar paces. I've got to get my body use to how pace "x" feels outside vs inside.
I went back and compared HR and pace data for my most recent 90 min treadmill run (March 15), my last outside 90 min run (Dec 24), and today's run. Two things to note, 1) temps for today and Dec 24 are almost identical and my clothing choice was the same and 2) on Dec 24 I'd been doing consistent running since Sep in RDP. I looked at pace and HR 15 mim, 60 min, and during the Z3 pick-up.
I know my HR is higher indoors due to heating, but I am happy to see lower HR for similar paces comparing today's 90 min vs the late Dec run, especially 60 min into the run.
Hopefully spring has sprung here up north and I can let the treadmill rest for a bit!