JOS 2020 Run Thread Week 4
Hey team - I bet you thought i forgot about you? Sorry for the lateness in the thread but like everyone, sometimes life gets in the way of our sport! Week 4 is upon us, and we have 1 more week of fine tuning our fitness before we test ourselves next week and solidify our SWAG numbers with real test numbers!
Week 4 :
- Keeping 4-6 runs dependent on which level you choose
- Bike Focus – Our first foray into repeat 1200s, with 3x1200 for everyone
- Run Focus – Just repeating 2x 6-10 minutes on the hills depending on level - either indoors or outside
- Long runs – 65-80 minutes depending on the level then a day of rest before test week!
I tried to get folks to post some pain cave pics, and we had a few volunteers so thanks for participating. This week if you run outside, snap a photo and share with our group so we can all see the beauty of nature we all get to enjoy thanks to our wonderful sport of triathlon!
Happy training team!
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@Daniel Ballin Just waiting for this thread to appear. 32' in again today 2X16' for Friday's run. I seem to handle the current schedule I'm on so until I add in swimming Monday's I'll try to keep the schedule.
It's getting easier to keep these runs in the HR zone but still a little walking with the net elevation gain back to my car.
Work got in the way this morning so I switched the runs around and did the 3x1200 m this morning on the TM and I'll do the FTP session with short brick tomorrow.
The run felt good, but I noticed those last 400m started to bite. During Interval #3, my wife poked her head in and asked if I was okay 😂. 2 min rest in between each was enough to get my HR down.
Post intervals, I did 24 min at roughly TRP HR.
I've been getting 5 runs a week-in and my mileage has been around 25 miles per week. A little increase from last year's average.
Great work everyone. Got a short run in yesterday. Going to try to do 5 runs this week. 3 x 1200 tomorrow, long run on Sunday, with a couple more short runs planned in between those.
@Jeff Phillips You must have been working hard for your wife to check in. John C over on the run thread noted he got pulled from his bike but he's been sick. That consistent weekly increase in mileage will pay dividends later.
For me 34' today on a split run to and from work. I had a somewhat demoralizing run both ways as my HR would not stay down after cycling this morning so needed to take some walk breaks. After reflecting for the evening I just need to remember that it's been some time since I've actually done OS run workouts in the OS so keep taking small steps forward. Today was an off day but looking forward to tomorrows run on the treadmill unencumbered by other stuff.
@Vincent Sivirine @Jeff Phillips - Those 1200s are BIG work! Nice job holding it together! @Gordon Cherwoniak nice job getting the work in!
I saw @Vincent Sivirine out on the Zwift track this morning working.
I had painfully successful 5K TT......
KMF all!
3 x 1200 done! That was work! Paces were 10:21, 10:17, 10:15.
3X1200 on the treadmill today. First time I've done these on the mill. My process was to up the incline some to push up the HR there versus pure speed. It's been sometime since I've done run speed work so the incline is to reduce the speed some, 3% was the number I picked.
Used Stryd but just collecting data at this point as I don't use it outside right now give the cold weather.
3X1200 done after work. For once it's not raining here and I got to see the waxing moon through the thin clouds. 1200 sure is different from 3X400, I had forgotten about that. Checking my pace during the intervals revealed that I started fast and faded towards the end of each one. Pace per interval, 7:22, 7:30, and 7:24. I must admit those aren't a lot of fun. I'm glad there was only 3.
I did the intervals on the high school track which is about .6 miles from my house (yes, very nice). There were two men my age doing drills and I was walking by them after my first interval. By then they had some hurdles out and were stepping over them. They said I was welcome to join them and I explained that I was doing a 3X1200 workout. They said, "We're sprinters and jumpers. We don't do anything over 400." 😁
@Daniel Ballin Sorry I'll try to snap a photo today. I don't actually have a personal cell phone but i do take my work on home on occasion. As I'm acting manager for awhile I'll have it at home on the weekends so I can get a picture.
Enjoying the day off today as I got in this run on Monday. Leg as a little tired but overall in a good place. The only issues and not a big one is the back is a little stiff as I need to strengthen the core muscles a little more. Hot tub and stretching are on the docket for tonight.
I got in Sunday's run today. I've been a single dad this week and had to drop off at ski practice, meaning not enough time to get a ride in, but I could get 80 min complete.
I ran 45 min at TRP HR, ramping up after ~5 min, 15 min, then held steady at the upper-end of my TRP HR for 25 min. For the 25 min at Z3, I increased the pace every 5 min. Then came in with 10 min at TRP.
Overall the run felt good. We're in the 30s in MN, but still a lot of ice on the roads and side walks, so I'm stuck on the TM.
Still having nerve pain with longer and faster running, so I'm doing what I can as I can. But you guys are rockin' it! Wish I could too! :(
Got in 65' today on the treadmill. 40' @TBS and 15' z3 work, felt good.
My challenge will be for the run test next week as I've been using incline to push up the HR so as not to push the speed too much. Today's run was at 3% for the 40' and 5% for the 15. Flatten that out and what do I get?
In the end it does not matter too much as the treadmill is obviously not running at the correct speed making the distance incorrect but it seems fairly consistent. With my Stryd on the treadmill I also have another metric but still collecting data here.
Great work this week team before the test week. Hang in and be patient @Sue DeJesus it will come. @Jeff Phillips, @Mark Maurer and @Bill Eckert love the consistency being inspired by @Shaughn Simmons. I struggled with speed in todays 5k @Gordon Cherwoniak as I have been doing hills on Wednesday so any speed was hard to find, but the strength is there from hill work so you will find the same if you are running 15min @5%. Nice work everyone.
Sunday long run done. 44' TRP, 17' Z3, 9' TRP. Felt good. Best run week of the OS. 4 runs and 15.7 miles. On to test week.
@Sue DeJesus: I’m probably going to have to skip the run intervals on Wednesdays, as I am finding the addition of three quality bikes each week to be at the edge of my recovery abilities. Today’s run was my fifth of the week... right on target for my run durability program. I’ve been running hills weekly for a few months, so that will probably be a better option for me on Wednesdays.
I have a very difficult weekend at work approaching, but hope to get my Sun run to the full 80’. I’ve done a few 70’ efforts, so overall, I’m feeling like I survived the bronchitis episode in good form. Had some issues with 75 degree HEAT today in west Texas. The forecast is for low teens and snow by Tuesday. Great to have so much activity on the JOS Forums... I appreciate the team effort.
Nice way to wrap up week 4 everyone!
Sunday longish OS run for me done TG!