Good work @Mark Lane and @Andrew Lustigman another thought for those new to intensity after a while. The RF plan has hills in place of track work. Both can be similar so I will start to share those WO for alternatives as we move forward in the coming weeks. Happy bike day!
I too am gingerly stepping into the OS. I plan on making no huge changes to my diet for the first 3 weeks. I feel that 1 point of stress to adapt to is enough. I know that our bike captain is a body comp. crushing beast but I am not.
So in review, so far, mistake #1 Don't schedule intervals on the same day as spin class. Epic fail. DUH! TRP would have been a better choice. Got my butt FLUSHED in spin class. My friends were more than happy to point it out too! Adapted next weeks plan. Mistake #2- Forgot to take BCAA's. Good timing on the pre/post carbs though. So many moving parts.
TRP run with 3x20" strides on the TM. Still babying the foot. No issues though. It was tough. HR high. 2.18 miles done. I'll take it. Did CORE work after. #CPR
Did yesterdays stride run as a brick, not running today, planning on swimming on Fridays. Easing back into "everyday running" dealt with some knee/IT band issues most of 2019. For time need to swap the Sat. run/Sun. bike run.
Also working on cleaning up the diet a little, have a little body comp. to work on.
On tap for today a 2 hour bike ride. OFFDA. Legs feel dead. Did not help that between the puppy and a skunk I got little sleep. I might dial the IF down a smidge for today to make the time. We'll see.
Have a great Friday. Looking forward to desert tonight. On tap Italian drinking choclate. SOOO GOOD. I get one dessert a week. So make it a good one.
I see a lot of good work this week and it is definitely motivating.
Doing the BF plan and using the L1/L2 run plan. Was running 6 days a week 18 -20 miles per week for about 7 weeks and doing good up until 12/15. Did a 5 mile run that day and thought everything was okay. Next day I felt a pain in my left knee when going down some stairs. The only thing I can think of is I came down a pretty short but steep hill towards the end of the run. I felt the pain most when going up or down stairs or when walking down a significant incline. Took Monday off and ran again Tuesday. Pain was not so bad but still there. I really wish I would have not done this run. Ended up in self imposed run jail until the start of the OS.
For the OS, I was going to just do short runs (2.0 miles) 6 days a week and just progress from there. I have thrown that out the door and decided to run 4 days a week so that things can have some time to recover. This week has been good with no pain in the knee. Really glad I took that time off so that I am healthy right now. Although my fitness number is down on TP my runs have been right in the neighborhood of where I was when I stopped. Did 2.7 mile steady run on Monday, 3.2 mile interval run on Wednesday and 4 mile steady run on Friday. Planning another 4 mile steady run on Sunday. The distance has not bothered and the intervals were okay on Wednesday. I will say 9 x 400 was tough. Plan for now is:
Monday - Recovery/Steady/TRP run (3 miles)
Wednesday - Intervals per the plan (3-3.5 miles/just what it takes to complete the planned intervals)
Friday - Recovery/Steady/TRP run (4 miles)
Sunday - Long run per the plan (4-5 miles)
I will definitely be keeping tabs on my fatigue and any pains I may feel and make adjustments accordingly.
Nice plan @Bill Eckert and great work team. Managed 30mins run easy after getting thrashed with roadies on the bike this am. Good thing though as I was able to confirm my SWAG FTP as post ride my FTP bumped up on Garmin.
Only three runs this week. Had a streak of 12 days previously... and my volume was 50% above my 2019 baseline, so it was probably time for FOUR days off. Got in a hilly one hour trail run in the cool late afternoon sun this afternoon. Plan to get my run frequency back to 5 days next week, with all strides and intervals as scheduled.
Sunday run in the books only 28'. A quick or non-existent warm up of 1', 15' TRP and then 5' zn3. Spent extra time playing with Brody and wanted to be back to put him to bed so squished the run it where I could once the day went off the rails.
Moved today's run to yesterday because it was dry and not too cold. Ran 6.09 miles at a 9:14 pace. I'll take it for the first week of the OS. I hope to have it down to less than 9 minute miles by the end of the OS.
Great work on week 1 team! Finished my long run today of 1 hr and excited to progress through the OS together. Week 2 Run Thread about to be launched ...
Hit the L3 bike targets this morning, but was a bit dark.
To @Coach Patrick point, if you over do it on the bike, what is the downstream cost to your run wko quality and vice versa.....? It's all about balance........something can be challenging for type "A"s.
Hello everyone! Just thought I would take a moment to introduce myself - I have not been very active in the forums lately. I started with EN in the fall of 2010, and been here ever since! Did IM Lake Placid in 2011 and 2013, then some half IM's after that. In recent years I've had two herniated disks in my back, and one in my neck. Back is better now (fingers crossed), but my swimming still bothers my neck. So, lately I've just been running and biking, trying to stay in shape, with lots of hiking and backpacking mixed in. This year I'm doing the triathlete outseason with a run focus. No triathlon on the horizon, but I want to do well in a half marathon at the end of the outseason, then have the Seneca7 relay race after that, followed by a century ride. Will be focusing on my run, an paring the bike down to two per week. Unfortunately I'm a week behind everyone - not sure what week's threads I'll post my stuff! For those of you new to the EN Outseason - take the recovery seriously!
A little late to the party, but like @Daniel Ballin also doing Run Focused OS to prepare for my 16 week 100k plan.
I think I am a week or two behind the official Jan OS, but as usual I dance to a different tune.
Question for the group: What do you do when you've run and done functional strength training on one day and then wake up the next day with muscle fatigue, BUT you've got a run, with intervals on the schedule?
I got Wednesday's speed workout done this morning. 4x800 sub-7 min pace, with each one a little faster than the previous. Finished up with 1x400 then 20 min at TRP HR. Legs felt good, nice to have the quick turnover.
Comments
Good work @Mark Lane and @Andrew Lustigman another thought for those new to intensity after a while. The RF plan has hills in place of track work. Both can be similar so I will start to share those WO for alternatives as we move forward in the coming weeks. Happy bike day!
I too am gingerly stepping into the OS. I plan on making no huge changes to my diet for the first 3 weeks. I feel that 1 point of stress to adapt to is enough. I know that our bike captain is a body comp. crushing beast but I am not.
So in review, so far, mistake #1 Don't schedule intervals on the same day as spin class. Epic fail. DUH! TRP would have been a better choice. Got my butt FLUSHED in spin class. My friends were more than happy to point it out too! Adapted next weeks plan. Mistake #2- Forgot to take BCAA's. Good timing on the pre/post carbs though. So many moving parts.
ONWARDS!
did my run last night on bike path in the dark with headlamp, only 2.5 miles ( I am rebuilding) but got in 3x.2mi intervals for the win!
TRP run with 3x20" strides on the TM. Still babying the foot. No issues though. It was tough. HR high. 2.18 miles done. I'll take it. Did CORE work after. #CPR
Did yesterdays stride run as a brick, not running today, planning on swimming on Fridays. Easing back into "everyday running" dealt with some knee/IT band issues most of 2019. For time need to swap the Sat. run/Sun. bike run.
Also working on cleaning up the diet a little, have a little body comp. to work on.
Good work everyone.
30 min EZ run on treadmill. On TM I ran to TRP HR and didn't look at pace.
On tap for today a 2 hour bike ride. OFFDA. Legs feel dead. Did not help that between the puppy and a skunk I got little sleep. I might dial the IF down a smidge for today to make the time. We'll see.
Have a great Friday. Looking forward to desert tonight. On tap Italian drinking choclate. SOOO GOOD. I get one dessert a week. So make it a good one.
#CPR#WORKWORKS#CDA2021
I see a lot of good work this week and it is definitely motivating.
Doing the BF plan and using the L1/L2 run plan. Was running 6 days a week 18 -20 miles per week for about 7 weeks and doing good up until 12/15. Did a 5 mile run that day and thought everything was okay. Next day I felt a pain in my left knee when going down some stairs. The only thing I can think of is I came down a pretty short but steep hill towards the end of the run. I felt the pain most when going up or down stairs or when walking down a significant incline. Took Monday off and ran again Tuesday. Pain was not so bad but still there. I really wish I would have not done this run. Ended up in self imposed run jail until the start of the OS.
For the OS, I was going to just do short runs (2.0 miles) 6 days a week and just progress from there. I have thrown that out the door and decided to run 4 days a week so that things can have some time to recover. This week has been good with no pain in the knee. Really glad I took that time off so that I am healthy right now. Although my fitness number is down on TP my runs have been right in the neighborhood of where I was when I stopped. Did 2.7 mile steady run on Monday, 3.2 mile interval run on Wednesday and 4 mile steady run on Friday. Planning another 4 mile steady run on Sunday. The distance has not bothered and the intervals were okay on Wednesday. I will say 9 x 400 was tough. Plan for now is:
I will definitely be keeping tabs on my fatigue and any pains I may feel and make adjustments accordingly.
Nice plan @Bill Eckert and great work team. Managed 30mins run easy after getting thrashed with roadies on the bike this am. Good thing though as I was able to confirm my SWAG FTP as post ride my FTP bumped up on Garmin.
60 min run done this morning on the treadmill. I ran 40 min at my TRP HR and then 15 min at my Zone 3 HR.
Five runs completed this week, 20.8 miles.
Good job everyone with Week 1!
Only three runs this week. Had a streak of 12 days previously... and my volume was 50% above my 2019 baseline, so it was probably time for FOUR days off. Got in a hilly one hour trail run in the cool late afternoon sun this afternoon. Plan to get my run frequency back to 5 days next week, with all strides and intervals as scheduled.
Sunday run in the books only 28'. A quick or non-existent warm up of 1', 15' TRP and then 5' zn3. Spent extra time playing with Brody and wanted to be back to put him to bed so squished the run it where I could once the day went off the rails.
Nice work to finish out week one.
Moved today's run to yesterday because it was dry and not too cold. Ran 6.09 miles at a 9:14 pace. I'll take it for the first week of the OS. I hope to have it down to less than 9 minute miles by the end of the OS.
Great work on week 1 team! Finished my long run today of 1 hr and excited to progress through the OS together. Week 2 Run Thread about to be launched ...
Sunday afternoon run went well. Nice work all closing the week out strong!😉
~ Coach P
Hit the L3 bike targets this morning, but was a bit dark.
To @Coach Patrick point, if you over do it on the bike, what is the downstream cost to your run wko quality and vice versa.....? It's all about balance........something can be challenging for type "A"s.
Hello everyone! Just thought I would take a moment to introduce myself - I have not been very active in the forums lately. I started with EN in the fall of 2010, and been here ever since! Did IM Lake Placid in 2011 and 2013, then some half IM's after that. In recent years I've had two herniated disks in my back, and one in my neck. Back is better now (fingers crossed), but my swimming still bothers my neck. So, lately I've just been running and biking, trying to stay in shape, with lots of hiking and backpacking mixed in. This year I'm doing the triathlete outseason with a run focus. No triathlon on the horizon, but I want to do well in a half marathon at the end of the outseason, then have the Seneca7 relay race after that, followed by a century ride. Will be focusing on my run, an paring the bike down to two per week. Unfortunately I'm a week behind everyone - not sure what week's threads I'll post my stuff! For those of you new to the EN Outseason - take the recovery seriously!
~ Coach P
A little late to the party, but like @Daniel Ballin also doing Run Focused OS to prepare for my 16 week 100k plan.
I think I am a week or two behind the official Jan OS, but as usual I dance to a different tune.
Question for the group: What do you do when you've run and done functional strength training on one day and then wake up the next day with muscle fatigue, BUT you've got a run, with intervals on the schedule?
I got Wednesday's speed workout done this morning. 4x800 sub-7 min pace, with each one a little faster than the previous. Finished up with 1x400 then 20 min at TRP HR. Legs felt good, nice to have the quick turnover.
Nice to get a little speed in the legs today... 4x 3:00 (2') session today.
I've been a little stiff lately so nice to "open her up and see what she can do"
My lungs were on fire, but it felt great.
I'll take it.