OS Run Focus Questions (Will be a series of OS Related Topics)
I have numerous questions related to OS, many fall under "ask coaches", but would love to share here first before I take it to coaches threads for advice. Maybe, we can all learn something.
Let's start with general. First OS with EN, now in week 9, FTP 277W, 4.0 W/kg, VDOT estimated 54, will race 5K in week 14 expecting 18:30, 40 years old, 5'9", 154lbs.
Race schedule for first half of the year: week 19 of OS, sprint, A race 05/15, week 20 of OS, olympic, A race , 05/22.
OS has been going really well so far. One concern remains related to running as it is the weakest of the 3.
1. Is it a bad idea to run 200s and 400s at R-pace during the OS VO2max phase, is it an absolute no-no or take a look and if you
are recovering for other workouts, it would be beneficial and ok? There is no intention to run 800s-1000s at that pace.
No history of injuries with fast running, ran Daniels 5-15k this passed fall with great success and lots of R-pace running.
Or, many of you strong runners found no need to intensify the run training and still clocked in 18ish 5ks.
2. Second run of the week has TP running with a lots of recovery, tempted to reduce recovery to 2-3min for 1.5mi and 2mi intervals, do I
or not, it will be a part of a 90min run weekly from now till the taper for the sprint and olympic.
I am really looking for your suggestions and experiences if you are willing to share. I am looking for a serious brakethrough at both races and will have further questions for modifying OS to accommodate race simulations for short course racing, as well as taper and peaking for it. I am aware of Short Course plans in the works, but don't see them anywhere that I can compare notes. These last two questions will go into a different topic.
Thanks.
Comments
Hi:
from a strictly running perspective...
200m: should be run at R-pace;
400m: can be either I or R pace;
800m: can be either I or R;
1000m: should be I pace;
since you say running is your weakest area, then start the 400m and 800m at I-pace before moving onto R-pace. you should be able to hold technique for 200m at R-pace, so no problem there.
if short course is your deal, then i would recommend 800m at R pace also, since this gets you better condition for your events. not to belittle the 400m, but anyone can run fast for 400m. 800m starts to get you the runner's mentality.
the big caveat is to make sure the R-pace work doesn't start to interfere too much with your bike and swim training.
i do the above when alone, but when i run with a fast running group, i just hold on for dear life and go. i only do that once a week, however.
good luck, gh
oh and i always reduce recovery between the intervals. never full recovery, but you have to have really good technique so be careful. in other words, if your technique goes out the window because you haven't rested enough, then rest more. never run with bad technique. if you have to slow, then slow but with perfect technique.
good luck! gh
@GH, thanks a lot. Will do than, give it a try. Yes, running is a relative weakness when compared, but fast running seems to not take the life out of me. I seem to show strength with anaerobic work. Thanks for the advice on recovery. I follow Daniels guidelines in general. Just was curious if anybody here attmepted to run 200s/400s at R-pace and had no issue recovering for bike work. I will pay attention to the form.
I have done R-pace work Wednesday this week as well as last week. It was an awesome feeling. But those were prescribed 200/400s. Just as you said 800s are a different story. I will stick there with I-pace. That still adds intensity compared to OS prescribed 5k pace.
I am taking EN approach to the next level and have devoted entire first half of the year to nothing but getting faster, meaning, I will test that speed in actual triathlon races. I am somewhat of a faster swimmer, have been able to hold the bike also, but always had a history of being run down as my 5k times hovered at 1930 for the last 3 years. This passed Fall, I was able to brake through the plateau with Daniels 5-15k program, so will see how it goes.
Thanks a lot.
aleksander: you are very welcome. i am sure you will get faster on the run. by the way, i am 5'8", 152lbs. similar to you, so the speed is there in theory (i.e. you don't have to lose crazy weight, etc.).
a couple of things that have helped me break plateaus:
-run with a running group that has track sessions (not sprinting, of course) and is not tri-oriented. once a week. this will really push you beyond what you could do alone. not just in keeping up with others, but they'll have surges built into an 800m interval for example, etc. also, there is almost never a full recovery in between intervals. if we do a 400m, then after it's a 50m out and back jog and immediately go again.
-not sure what kind of shoes you run in, but try to where light shoes for training and racing. it may take time to get used to them, but it's worth it. like an aero helmet or wheel cover or great swim technique. i used to be a mild pronator, but now i am neutral and wear <6.0oz racing flats for track and marathon; 7.0oz trail shoes for off-road.</p>
good luck and you will break 19:30 for 5km.
gh
@GH, great anlges on this, thanks.
My race weight is 152lbs, usually I come in at 5% body fat, cannot drop anymore, becomes unhealthy and I do get dizzy a lot at 152lbs.
Shoes: I train in Kswiss K-ona most runs and race in it too. I also train in Elixir 5. I have raced half marathons in Fastwitch 4, will now race short course in either Fastwitch 4 or Kwicky Blade Light, getting ready to test those.
Just like you said, 5 years ago, when I was 215lbs and started running, I was running in moderate support shoes. I am now in minimal support shoes and most likely will at some point end up neutral, most likely with a lots of R-pace running that tends to positively affect my running economy and gait.
Thank you.