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OCT OS - Week 6: Run

Joe HallatschekJoe Hallatschek
in Group Discussion-OUT SEASON-OCTOBER CREW

Okay everyone - week 8 is our next test week. So this week should be a tough week to start consolidating our gains in fitness. Don't feel like you can't contribute - any post is welcome. Just knowing someone else is out there knocking this stuff out helps on those dark mornings and late days!  image

Comments

  • astokes30astokes30
    I can't tell you all how motivating it is to log on and see all of you hammering the workouts! It is such a boost to know others are suffering too! image I love this whole online team environment for motivation to get the tough stuff done when, O dark 30 rolls around! Thanks!!
  • CarlCarl

    Wed run done today after our lower body wko.

     Lower body workout consisted of:

    • Squats
    • Single leg squats
    • straight legged dead lifts
    • rear and front lunges
    • laying hamstring curls
    • abbduction and adduction machines
    • calf raises
    • donkey kicks
    • Then abds-Lateral ups/downs (obliques), toes touches, straight legged V's, then crunches
    • Ended with 4x25 pushups.

    Then off to the Wednesday wko.  Week 7 advanced is 60 minutes total with 4x1 mile repeats at TP. 

    Well the run was sweaaat!!!!

    • Two mile wu and within the 2 miles did 6x30 sec strides.
    • The 4 mile repeats were all at TP.
    • Nailed them at 6:53, 6:55, 6:43, and 6:44.
    • Noted the recoveries were 5 minutes in between each which equalled out to be around an 800.
    • Very happy. Ended up with 8.22 miles total for the run.

    Afterwards spent around 15 minutes of stretching.

    Tomorrow is my last bike ride till the weekend. Thursday and Friday are swimming recovery days cause Saturday is my last 20 miler in prep for marathon.

  • Joe HallatschekJoe Hallatschek
    Posted By Carl Noftsger on 08 Nov 2011 08:06 AM

     Lower body workout consisted of:

    • Squats
    • Single leg squats
    • straight legged dead lifts
    • rear and front lunges
    • laying hamstring curls
    • abbduction and adduction machines
    • calf raises
    • donkey kicks
    • Then abds-Lateral ups/downs (obliques), toes touches, straight legged V's, then crunches
    • Ended with 4x25 pushups.

    Nice wko! I'm off to do mine and it is very similar. A mix of stuff through the years PTs have said to do to remain injury free plus some of what you have. Takes me about an hour while I watch TV!

  • Joe HallatschekJoe Hallatschek
    @Kori - nice splits considering the rain up there in Michigan (?).

    Got in a good night's sleep and put in a great wko this morning! For Texas, a bit chilly at 50 degrees with a 5-10 mph wind. Target time was <7:17 and HR 162-168 for 3 X 1mi (4')@Z4: <br />
    1st mile: 7:08, AVHR 152.
    2nd mile: 7:02, AVHR 158
    3rd mile: 6:48, AVHR 166

    Total about 6.5 miles and finished just as the sun was peeking through and the kids were gathering at the bus stops. Perfect timing!



  • LynneJLynneJ
    Int OS week 6 Weds- 1X1/2 mi, 2X1 mi at Z4. planned 9:33/mi, actual 9:33, 9:14, 9:18. I think I was still warming up on the first interval. Total 5.2 mi. Took a picture of the rainbow over the field before starting and minutes after I put the phone away it became a double rainbow. No photo proof though. I think I see rainbows about 3/4 of the time when running at this particular location. Was going to swim first but drove past the pool 1 mi from my house to get to the one closer to the 'track' only to find out that one is closed from 7 Nov through 25 Nov for "leak detection exercises." I would think if a 103 m pool was leaking it might be obvious??

    Lynne
  • Kori MartiniKori Martini
    "leak detection exercises"?? That's hilarious! I like how they try to make it sound so technical. I guess they didn't want to post a sign that said "Checking for holes". :-)

    Great job Lynnette and Joe!

    I have to say that it's really nice to know I'm not the only one pushing through the OS workouts.
  • CarlCarl

    Well the push ups and sit ups tore me up today. 375 sit ups total. Including v ups, obliques, butterflys, side bends, and plain ole crunchces. Push ups were straight sets of 25x4. Did them after arms today so the last set man was I shaking. Feels so bad but yet so good .



    Hope your bike wko treats you fair today.

    Recover with ARM (Anabolic Recovery Matrix) from Max Muscle.  Mmmm Mmmmm Mmmm

     

     


    Nutrition Facts

    Serving Size 18
     
    Amount Per Serving
     
    Calories 250
    Calories from Fat 0
     
    % Daily Value*
     
    Total Fat 0.5 g 1 %
     
    Cholesterol 60 mg 20 %
     
    Sodium 75 mg 3 %
     
    Total Carbohydrate 32 g 11 %
     
       Dietary Fiber 1 g 4 %
     
       Sugars 19 g
     
    Protein 28.0 g 56 %
     
    Vitamin C 417 %
     
    Calcium 10 %
     
    Thiamin 100 %
     
    Riboflavin 100 %
     
    Niacin 100 %
     
    Vitamin B6 100 %
     
    Folic Acid 100 %
     
    Vitamin B12 500 %
     
    Pantothenic Acid 500 %
     
    Phosphorus 19 %
     
    Magnesium 50 %
     
    Zinc 100 %
     
    Copper 0 %
     
    Manganese 75 %
     
    Chromium 133 %
     
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

     

    Food Description

    Post-workout scientific innovation to provide complete nutrition to support maximum protein synthesis (anabolism), restore fluids and electrolytes, replenish glycogen and accelerate overall muscle repair and recovery.† • Packed with 28 gm (56% DV) multi-fractional whey proteins from WPI and WPC sources to ensure optimal nitrogen retention and lean muscle mass gain.† • Provides bioactive ingredients to support the muscle enzyme activators Akt/mTOR (rapamycin) and p70 S6 kinase essential for protein synthesis.† • Provides the same proprietary blend of creatines found in Cx3 Blend including CreaPure®, Creatine MagnaPower® (Magnesium Creatine Chelate), and Creatine Pyruvate. • Contains the branched-chain amino acids (leucine, isoleucine, and valine), with high potency leucine, in addition to arginine, creatine and citrulline malate. • Contains the Heat Shock Protein (HSP) Activator Blend with glutamine peptides, bilberry, schisandra, rhodiola and paeonia.† • Contains the functional glutamine peptides found in Gluta Matrix™ including the Gluta-Tri Triple Fusion Blend™ (L-glutamine, glutamine peptides [L-alanyl-L-glutamine, L-glycyl-L-glutamine (from hydrolyzed gluten)].


     


     

  • Joe HallatschekJoe Hallatschek

    @ Carl - ARM looks daunting. I just knock out three peanut butter and nutella sandwiches during the day with copious amounts of fruit! image

  • Patrick HaydenPatrick Hayden
    Visiting San Fran for work, and staying near Stanford so got up early and went for a run for fun. In the run I saw a guy moving a pretty good clip. So I latched onto him and after a mile or so we decided to bs and run together, Turns out he qualified and was in training for the Olympic marathon trials (did a sub 1:03 half mary). We knocked out a few miles in the low 6's then he finished off his easy 15 mile run and I finished off my z3+ workout.

    Sent a note to the dw and told her about it, she said it was great I found someone who could keep up with me, I told her it was great that he decided to not show me how it was really done.
  • UnknownUnknown

    @Patrick:  Great story!  Beautiful day yesterday too - it can be hard living here in NorCal in November!

  • Joe HallatschekJoe Hallatschek

    @Patrick - now that is way cool. I'd paperclip that page in my running log for sure!



    Switched my Sunday and Saturday workouts to take advantage of the warmer weather tomorrow morning to do the outdoor option for the bike. Now the weather channel says it might be foggy. Darn - I got that run in already! image



    Running on Saturday with fresh legs sure gives me a better run wko! Here are my results:



    Target time 14:33 and AVHR of 162-168. 2X2mi (6')@ 14:44 with AVHR of 160 and 14:21 and AVHR of 170. Almost a perfect bracket for my targets! I kept thinking about Patrick's podcast on "Interval Pacing" and I think I'm on track.



    Now to do some errands with my spouse and get those SAUs in! image

  • CarlCarl
    Well gang last long run complete. 21 miles at 9:15 pace. Afterwards knocked out my 100/100 challenge. Sit ups always much easier than push ups but got them all. Now taper time. Next Saturday is the biggest Cross Country race in North America, Living History Farms Race.

    Depending on legs might try Saturdays wko tomorrow otherwise will take Sunday and Monday off and do week 8's FTP test.
  • LynneJLynneJ
    Run the second was much harder this week mentally, physically whatever. Last week's was probably fueled by some anger after having a disappointing bike in the morning. Anyway 30 min Z2, 30 min Z3 with planned paces of 10:14/9:57 and actual 10:14/9:55 so hit the targets but it was challenging.

    Good job Carl and Joe.

    Lynne
  • CarlCarl
    Posted By lynnette johnson on 12 Nov 2011 11:44 PM

    Run the second was much harder this week mentally, physically whatever. Last week's was probably fueled by some anger after having a disappointing bike in the morning. Anyway 30 min Z2, 30 min Z3 with planned paces of 10:14/9:57 and actual 10:14/9:55 so hit the targets but it was challenging.



    Good job Carl and Joe.



    Lynne



    Lynne-

    Nice work!!  We keep pushing each other through these hard azz wko's we will only get fitter and faster!!  This coming week is week 8 for me so TEST week!!!  Taking Monday off for Yoga and recovery then going to try for 230 for new inside FTP.  Will then take Wed off and shoot for a 48-49 vDOT on Thursday.  This marathon hack with the advanced OS is not something I will Eva do again.  Mentally and physically

    exhausting!!

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