JOS 2020 Run Week 2
Its been a great start to the Jan OS with lots of forum activity in both the bike and run threads. I remain inspired by everyone on this team and their dedication to getting the work done. Life happens and it is great to see how each individual modifies their plans to make sure their priorities are straight - family, work, training - we are all different.
Week 2 remains pretty consistent in terms of training for the run.
Week 2:
- We will have 4-6 runs this week dependent on which level you choose. You can do more if you like or are doing a run streak, but keep them easy.
- Bike Focus – On the track again with repeats 4x800, with differing levels of rest. These will likely push you a bit more then last weeks repeat 400s.
- Run Focus – Hills are your strength training again as you will be doing 2x 5-9 minutes depending on level. If your running outside go for cumulative hill time as listed in the main set.
- Long runs – everyone will do 55-70 minutes for a long run on the weekend
- Swim and strength supplements remain available for those so inclined but remember the OS gets tougher as the weeks progress
- keep a keen awareness of your body and how you are feeling - niggles can start and escalate quickly so make sure you have proper warm-ups and cool downs with time for stretching and foam rolling after harder sessions
Keep up the great work team, and I look forward to seeing the progress build this week!
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Thanks for the niggling reminder @Daniel Ballin. OS does have a tendency to sneak up on you.
We'll be traveling to the east coast this week into next so I'm taking my running shoes with me. I won't have a bike so it will be a run focused week starting on Friday and over the weekend.
Week 1 is done and I feel like mine was successful. Did what I planned to do. Everything seems to be in check and looking forward to week 2!
Nicely done @Bill Eckert ! I feel the same way. I looked at week 1 as my "rebuilding" phase as I was coming off about a 3 week period where I had a nagging back issue show back up then I got the cold/funk that's been going around. I attribute that to lack of following a plan, a poor diet with too much sugar and alcohol over the holidays. 🤷 The diet is back on track and I will continue to build in week 2.
@Daniel Ballin agree, great reminder on the niggles. I'm really trying to work my core and build strength in the back to avoid any more injuries.
Can folks share their favorite stretches/functional run work.
Here you go @Andrew Lustigman short and sweet. Lots of variation on these but the pirifomris stretch and HS stretch are good ones like this https://youtu.be/E3bioKpFgFA .
I also think you should get into a deep squat and hold it - I do about 1 min before every run. Once down I gently rock side to side to loosen up ankles. Really loosens up the hips, ankles and knees https://youtu.be/IB_icWRzi4E
Finally google Kelly Starrett Mobility WOD is a good follow.
Actually should have shared this video - a great starter for the squat, and I just started following Roger Frampton on YouTube - great videos!! https://youtu.be/mwyPHFz4ibM
@Daniel Ballin thanks for the video. Have you mastered the one leg squat yet? I didn't know there was such a thing.
Starting early again this week as I have a long day of work travel and meetings on Wednesday. Just working my split run in to work and back to the car later today with some strides, 30' of running total.
The pistol squat is still a long ways away for this guy @Mark Maurer - the squat can help with the back too @Sabra Gonzalez check out the squats solutions upper body. Love the dedication with hectic work schedule @Gordon Cherwoniak
Anyone else swimming in JOS? Although I could also benefit from a couple of days of additional sleep, the pool is on the way to work, and today’s backstroke and breaststroke really loosened up my upper back and hips after this weekend’s bump in bike duration. 2500yds today. Got in a 3 mi durability run at TRP this evening. Thanks @Daniel Ballin for the videos. Absolutely essential part of my training plan!
I plan on swimming in the OS. 1) I like swimming and know the compressive forces of the water help recovery of the legs and 2) the Y is literally 3 mins from my work and I plan to get there 2-3x/week at lunch for short 1500-2k swims and 10min sauna - can be back to work in 1 hour
@Daniel Ballin Me too - I swim 2x per week with a fun masters group of OW swimmers and a couple of triathletes who don't take life too seriously. Plus, I write the session plans. Without it, training gets kinda lonely - my wife & kids have less than zero interest in new FTP records etc!
@Daniel Ballin thanks for posting the videos. I don't know about those squat ones 😯
I think it would be great if each week people could post some of their favorite stretching (pre or post) and run technique videos. I find them helpful.
@Andrew Lustigman - I stretch a lot in the shower................do you still want the pics?
😂
@wrongchat... but here in the forums, it lives forever in the EN archives!
Yes @Shaughn Simmons wins the Internet forums today!
30 min brick today after the FTP bike session. 3 x 20 sec strides mid-way through.
I did the run at lunch today as a progressive run with 3X20' strides at the end. Now back to work!
Got in 30' today sub in the Friday run. I'm off tomorrow and will look at Friday morning for the speed work.
I am swimming ~2,500 yds Mon. and Frid. for now given I am 15 weeks out from IMSG. Mon = 5X500 and Fri = 12X100, 12X50, 8X25.
NO niggels so far, knock on wood.
Interval work on TM @ 1% grade this morning:
Yesterday's run in the books. I did 3.5 miles on the TM after the lovely bike intervals.
Today's Hill work completed. I did the 2x7'(4') on the TM with the hills at 3%. Felt decent and ended up doing a total of 8 miles.
Today is a double up day. So I did mt 30" run on the TM at the YMCA. IT's pretty icee out. It's always entertaining in the morning. There's always one person who needs to add their unsolicitated opinion on what I am doing. Run felt ok. HIlls on the TM. TM set at 3%. Felt good. Just tired.
KIcked the HUbs out at 4 am and couldn't get back to sleep.
#nap
Hills done on the treadmill this morning - 2 x 7’ (4’) at 2%. I get good - think I’ll bump up the incline next week. Was playing it safe
I must say Zwift is turning out to be as much as a game changer for treadmill running as it has been for cycling. I used to hate running on the treadmill - would rather run in the dark with a headlamp in frigid weather, or on the tiny (14 laps per mile) track at the Y than run on a treadmill. Now, I’ve set the treadmill up in the garage so I don’t wake anyone up and run on Zwift. It’s awesome and actually makes treadmill running enjoyable. It’s just enough to occupy your mind and take the boredom away. And, no driving to the gym or dealing with multiple clothing layers, headlamp, reflective vest, etc. Highly recommend.
I too did my first ever hill repeats on a treadmill this morning - 2x9 min @4% w 2min rest break. Really enjoyed it and like @Jim Daley says it made the experience more tolerable. I actually love hill repeats but they are so time consuming running up then back down a hill and repeating. Did the work in a more compressed period of time, then hopped off the TM and headed out onto the road for a 1mile cool down - best of both worlds! Awesome work @Sabra Gonzalez with 8 miles total today, @Jacklyn Moore with TM hill repeats and @Shaughn Simmons with TM intervals.
I need to catch up on this thread. I am coming out of run jail and 2 prp injections. Working on building volume via frequency. Did 3 mi this afternoon w 3x 1/4 mi @6:45
this was on top of the thrs bike this AM and a shirt vasa session.
Did Tuesday's run as a brick.
Did the L3 run this morning; 2X9' TRP@ 2.5%. Felt good.
Got in 5 runs last week, plan the same this week.
we need a zwift how to thread on running!
I was a bit nervous about this WKO. Since last HIM build in late summer, I have been focusing on frequency and durability at TRP with some long runs and hills for muscular endurance. Although Coach P indicated that we should use a treadmill, I have been running regularly at a university indoor track (200m), and have my Stryd Power dialed in. I started my first 800 after 10’ TRP... and bailed at the 400 mark due to “air sucking.” I took a 2’ RI, and focused more closely on my power numbers on the next repetition, planning 8x400 this week to get back in a speed mentality. I had a hamstring cramp on repeat #3, but survived and continued through the set. Based on a late season 10K time, I was supposed to be targeting a 8:50 pace. My 400 repeat pace was actually 8:28->7:52 descending. My power was 274w->297w, and according to my Stryd Critical Power calculated after my last run, my target was 259w->298w. Overall, based on RPE and power, my pace was probably pretty appropriate, and while the hamstring is tight, I doubt that its injured. I should probably head to the TM next week... given that I am going to swag-up my 800m pace to 8:28 and see what happens.
It’s not @Shaughn Simmons stretching in the shower but this is a great video of body weight exercise for hips glutes and lower back. https://youtu.be/R3b_Hiw2Gm8. A lot of people commenting about hamstring and lower back issues. Start here, go through the progression. This guy also has other good body weight exercise videos and explains the movement well. Love that he talks about thinking through the movement and engaging the muscles. Start here @Andrew Lustigman and the squat will be yours in no time.
Three easy miles on Zwift this morning. Felt good.
@scott dinhofer my Zwift running setup is pretty simple. I had already been using a Stryd footpod for all my running, and that works great for running on Zwift. The speed/pace it gives me is surprisingly close to what my treadmill says (which are generally not very accurate I've read). My treadmill is 15 to 20 years old, and was never used much until recently. The nice thing about this older treadmill is that it has no built in video screen like most of the newer ones I've seen, but instead a shelf where my PC fits perfectly. I used to use an iPad but found the screen too small for running on a Zwift. My new laptop is convertible so works as a tablet - very good for Zwifting. I also use the CABLE from North Pole Engineering to convert ANT+ data to BlueTooth. This is handy for both running and riding on Zwift. For cycling it lets me consolidate many ANT+ signals (HR, powermeter, cadence) into one bluetooth signal for use with AppleTV. Here's the treadmill setup in my tiny garage: