JOS 2019 Run Thread - Week 13 - Bringing it in
Well its our last quality week prior to testing and rolling out of the OS. It sure has been a journey for all of us, whether run focused, bike focused, or non-tri focused. So its time for us to give it one last go prior to our testing and graduation out of the OS next week.
Key Run Points to Consider for Week 13:
- This week looks a lot like last, with increased time/intervals on the bike/run
- Don't forget to give yourself a little time for recovery/stretching
- Remember to update your training plans with with what comes next
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Still just plugging away and tying to be consistent 35' yesterday and looking to get out 4X this week.
30' treadmill brick off a tough bike workout this morning, with three pick-ups about halfway through. Legs felt good, form felt okay.
I got 122 miles in for March, which is one of my bigger months.
I've got my half-marathon planned for the end of this month -- how are you all approaching these if they are on your schedule? Negative split? Starting in Z2 or Z3?
I knocked out 205 for the month, and have a 1/2 marathon scheduled for Sat, so will play this week a little different then written to more like next weeks so I am not too overtaxed to have a good race.
@Gordon Cherwoniak - Keep on chugging away at it, as our new motto is its all about the consistency
@Jeff Phillips - My current plan is to go out at the fast end of z2 to slow end of z3 for the first 3 miles then hold HMP pace for the next 7, then do what I can to hold/go faster the last 3.1. I know that mine is relatively flat till near the end with a bridge crossing, so planning to really try to bring it in after the crossing to the "downhill" finish. But it will partially depend of the other people there to see if they push, etc. the pace. Since my race is a relatively small field could be pretty lonely out there.
Thanks @Patrick Hayden for the pacing strategy. I spent some time in the wiki blackhole yesterday and found the similar EN protocol you mentioned. My race has 1,200 ft of elevation gain, so while I'll have my pace goals, this will also be the first time using Stryd power to help manage my effort on the uphills.
Completed 90 min outside today with the added bonus of a sunrise as I was finishing up. Z3/ Z4 for the last mile with the rest at TRP.
Next week I plan to do two tests -- the 5K test to reset zones and then also the prescribed Stryd 3/9 test to calculate power zones. I think I've got a good handle on both, but have waited to test until I could do so safely outdoors.
Hammered my knee really good the other day which is throwing off the run schedule. I have a second run in, for the week but with some soreness I know better and am not pushing it.
@Jeff Phillips - Well did the 1/2 marathon with the best intentions of holding to that pacing, but ended up having someone to push me so my race was more of:
mile 1-2 sub z4 (6:05)
mile 3-11 low z4 (6:10-6:13)
mile 12 low z3 (big hill here) (6:22)
mile 13 sub z4 (6:05)
My race, ended up being .3 miles short :( so it messed with my last mile strategy (didn't know if they would route us a different way to add it on so held some in reserve) so while my time was 1:18:44, real time should have probably been 1:20:5X.
In the end really mile 3 on were me controlling pace through HR, which I held right at the pointy of z3 to bottom of z4. Since I knew i couldn't hold the pace of the #1 runner, but did manage to get the #2 slot overall.
@Patrick Hayden Monster run, congratulations! Very impressive and motivating that you've got the fitness to hold those zones for that long.
My half marathon in a few weeks has 1,200 feet of climbing over the course so I'm going to go between power, pace, and HR to measure my efforts -- with power being a new tool to use in a race scenario.
@Jeff Phillips - I had my Stryd running too, and watched it a bit, but still trying to right size it for the numbers. For instance I knew that at HR 160-161 I was okay, I could feel the legs starting to tighten up a little, but I didn't have that burn you get as the lactate builds. When I popped into the 162-4 range I could start to feel that.
Power # wise my crit power is ~344 and for this race I averaged the following per mile: 330-335 for miles 1-2, 319-25 for miles 3-12, then back to 330 for mile 13 with an overall avg of 323 for the race.
I ran my numbers through the stryd race power calculator and it told me between 321/329/334 depending Speed Demon/ Balance Runner/ Aerobic Monster slider. So overall, I did fall into it and may have been able to do closer to 325+ if I had close competition (only other person nearby was 10-15 second per mile faster). However, I would have tagged myself to aim for the 327+ side going just off of that & the high end of my HMP zone.
It may have been doable, but until I can prove out those components I erred on HR/RPE with glancing @ watts to see I was in the 321+ range.
Good luck at your race, let me know how it goes, and always interested in how to use these tools so if you have thoughts, etc. let me know.