Run Training

Joe Hallatschek

Okay - I'll start this thread!  I'm jumping in at week 6 on the 12 week Adv SC plan and just did my VDot test. Coming off a three week transition saw a drop from 42.33 to 41.5. At least now I have a start point to use for the next 7 weeks.

How is everyone else doing?

Christy Beal

I'm at week 10 intermediate, just did my run test last week at a local 5K. vDot at 37.5, best ever and better than the end of last season. I am looking forward to the bike test (doing it tomorrow if the weather holds) I have not been outside more than once since January.

atasic

 Week 15, advanced, ran Sunday run yesterday due to work travel. 1x1mi(4min)TP+3x800m(3min)IP, all came out on target for VDOT 54 and above. Monday, for me is 4 weeks to go to a first A race of the season. Week after comes the second race.

copelandcaver

i am guessing that the bike workout on the SC pan are mean't to be done outside? How do you guys acomplish this on the open road?

Joe Hallatschek

@Zach - Rich answered that on some old posting by saying, it's the same wko. You modify it based on road, terrain, and traffic conditions. He also said it tends to be a bit messy at times but it is what he does for his bike wko's because the weather in California allows it.

For me, although I have yet to do one outdoors, I'm going to try this Thursday.

Joe Hallatschek

@ Aleksandar - what has RnP told you to do in the 1 week between races? I have a similar schedule later in the season.

Week 6 on the 12 week plan had that killer run wko from like week 9 of the OS. It was 3 X 1mi @ Z4 with 2 X 1mi @ Z1 for recovery. I compared my times and at the same HR I'm now 2"/mi faster and this is just the first week back from my OS transition.

So far so good!

copelandcaver

Were are you guys seeing the 12 week SC Plan. I only see the 20 week when I pull up the drop down box.

atasic

 @Joe, I have not gone that far yet. I am thinking that I will just follow that week as written, maybe reduce something here and there based on recovery. Shedding fatigue becomes primary in that week. I will post a question in Micro thread and will see. Let you know.

atasic

 Sorry for the double post. I have this in JOS group also.

This is Week 16 ADV. SC run, MS 3x1000 Z5 with full recoveries. Did it with a friend on a trail, programmed Garmin at 3x4min(4min)IP target 5:54-5:50/mi pace. 

7.69mi in 60min, not a second longer, walked after.

3x4min(4min)   5:50 5:47 5:51, call it on target

Easy jog after.

Joe Hallatschek

@Aleksandar - you are one week ahead of me and it looks tough. Did you take anytime off for transition from the JOS? I took three weeks of a transition ending with a big bike week and now after just two weeks of this SC, I'm starting to feel the accumulated fatigue.

Have stuff to do tomorrow morning, so I'll get my run wko in early and do the brick Sunday.

atasic

 @Joe, don't know how to describe this, but I am tired.

I have just side stepped from JOS week 15 into SC adv. week 15. No transition,no rest. Here is how it has been going by numbers.

I am finishing Week 16.

 

I am cracking at the swim, few times got wet and got out. I swim nearly year around, but so much bike and run work is tearing my swimming down.

Bike, long FTP intervals struggling to hit my week JOS test numbers, 277W, 4.0w/kg, 2.5min intervals hitting no problem and capable over.

Run is very low volume for me but hitting all speed targets and over consistently.

I have problem with appetite out of control, my race weight has been 152lbs now more like 157lbs, carbs, sugar........totally out of control. I am sleeping ok, sleep is the only symptom missing from the mixture to call it a full blown overreaching/overtraining.

I am holding on for now. I have decided on my own to refocus on long FTP 2x20min intervals to bring the numbers back, I will do VO2max only to maintain current level.

You asked about weeks 19 and 20. Coach responded. Week 19 becomes week 20, than week 20 gets 2 days of rest and rest as planned in week 20. That is his suggestion. I will finish completely week 16, I will modify week 17 to have 2x20min on Tuesday, I will start reducing even in week 18 except the RR where I will see how fatigued I am and if I am hitting now all 3 numbers that I need. I will continue to swim full blast bike/run permitting.

Keep in mind that I self coached before, am a swim coach, so I have some idea how to re arrange workouts and make some changes. For more serious stuff, I ask for coaches opinion.

In short, I am tired physically and mentally and am holding on hoping that I will adapt before I crash. I have never worked so hard so often as I did in the last 16 weeks. I did work hard before, but this is the new level.

Joe Hallatschek

@ Aleksandar - I think you've got it figured out. A good work ethic seems to have put you over the top for now and adaption/rest seems to be the key to let your body absorb the remaining key wkos. I'm taking notes!



Today I did the run wko scheduled for tomorrow. After two weeks in this SC plan, I am now back to where I was at the end of the NOS. So, now hopefully I can take it to a new level in the next five weeks before my first A race. Unless of course, I hit Aleksandar's glide path.



 

kimmydct

Great Z4/Z5 run workout outside today. (Weather in the Northeast has been slow to warm up enough for me to be outside!) I'm very pleased with my improvement on the run since starting w/ EN for OS in Nov. My second workout for the day is a 90 minute massage. Wooohhoooo!

atasic

 I am coming back slowly. Solid weekend, hit all run and bike/run numbers with little regard for volume. Week 17 SC ADV. has some brutal running, but doable. Hit the numbers yesterday than today 2x20min+HMP/TP run on target. Day off tomorrow. I am two weeks from my first A race.