Hacking the OS run

[Deleted User]

 As I'm starting up week 4 of the intermediate OS, I find that I'd like to dial up the difficulty of the runs. Prior to starting the OS, I was pretty run focused and did most of my training following the 5-15k plan in Daniels' Running Formula. Right now, the run FTP workouts call for something like 2x1 mile at TP, but I'm used to doing more of these intervals, say 4 or 5 x 1 mile at TP. Of course, I want to be very mindful of not sacrificing quality on the bike workouts and maintaining adequate recovery, so I'm a little unsure of how to hack this. Also, since Daniels' run workouts assume that you're only doing running and nothing else, I guess it's not always wise to just cut and paste workouts on a whim.

As for the bike workouts, I've been finding them challenging and definitely hard work, but not overwhelming. I'm a little reluctant to switch the to advanced OS plan as I think I'm being worked sufficiently on the bike using the intermediate plan, and I don't feel like driving my training into a wall. My goal in the OS is really to make big gains on the bike (that's currently my biggest limiter as a triathlete I feel), but I want to keep my running at a level where I feel I'm working hard, but not overdoing it.

Any thoughts on how I might tweak with this? My initial idea would be to add more repeats to the run FTP workouts, but I know adding a lot of intensity like that (especially on the run) can be risky in terms of the additional fatigue. I guess I could also add more frequency and volume to the runs instead, but I feel that might be adding junk mileage if I'm just running more in Z2/Z3 and won't add too much to my run fitness. Any suggestions would be appreciated. 

kurshing

Here are my two thoughts:

1. And you said it, this is a triathlon training platform, so, run-focussed stuff and tri-focussed stuff will be different; hence a lower load on the runs since you also have to bike. OS lasts 20 weeks. 20 weeks is a long time. You are only in week 4. Stay the course, work the plan, and I think you will find the runs get harder as the bikes get harder (In week 6, I have 2x20 on the bike today - tomorrow will be a tougher run if for no other reason than that!).

2. You might have ended up a little slow on your run test and maybe there were a few seconds left on the table. If that is the case, even if only a few seconds, it might make the difference between running your z4 intervals actually in your true z4 vs actually running them in z3. Just thinking.

cgres123

No one has the answer to what best works for any individual tri-athlete. Plus, we react differently to each type of training. As you said you don't want to run yourself into a wall and we can all do that effectively , over achieving !! You have extra energy for the run. Retest on the bike and put that extra energy into the retest you will get a higher FTP. Your higher FTP raises your zones and when you do that, on your running days your legs will be thankful for following the plan. After all your goal is the bike anyway ?

zildgen

Just a thought but given your running background you may be at an advance OS level for the run but an intermittent OS level on the bike. It may be possible, but I would check with the coaches to use the advance OS for running and the intermediate OS for the bike. However, you need to be careful and not run yourself into a wall. 20 weeks is a long time and these workouts will take a toll over the OS. And as you said the main goal for your OS is to improve your bike.

Shaughn Simmons

Also consider what your limiters are and where you will get your highest ROI over the OS to improve your overall Triathlon time.  If you are more advanced in running already, you may want to focus on our w/kg improvement for the bike given the bike leg is 50% of the time for any long distance triathlon and also dictates how well you run.  If your limiter is running and you are already a strong swimmer/biker consider adding the OS run hacks for the half marathon plan while maintaining your bike performance levels along the way......

Beth_S

Anson -- I currently have a Daniels Marathon plan hack added to by OS -- yeah. I understand why the OS run workouts may seem a little easy. This is what I'd suggest:

a) first try cutting down the rest periods between intervals and see what happens. If you have a 2x 1 miler, maybe run it as a straight 2 miler, or cut the rest period to one or two minutes.
b) add EP volume - like an extra run, or tacking time on to the Saturday run.
c) Add intensity.

If you find yourself wanting to be in bed at 7 p.m., or unable to hit bike or run intevals, BACK OFF. This OS stuff is hard. Remember, you are in week four. By week 12 or 17 your legs are going to feel a lot different. If you are gong to start adding stuff, do it SLOWLY.

p.s. Is this your first OS?

mgraffeo

What Beth said. The OS gets sneaky hard after 4-6 weeks. All of a sudden, you're getting 2x20 workouts on the bike 2 times per week, and knocking out 2-3 x 1mi @ TP on the run. It takes a toll. I'd suggest that only folks who've been through an OS or two should even consider any tweaking of intensity.

The design of the OS is very complementary to the Daniels philosophy, if you think about it this way. Daniels prescribes 2-3 workouts a week at intensity (lots of threshold running), and then a bunch of EP running to fill in the gap. In the OS, there's 2 runs a week with intensity (lots of threshold), and the EP volume is replaced by fairly intense biking. It works (training stress is still similarly high), but you're on the hook to manage your own recovery. That's why the plans call for 2 rest days per week.

I've done the intermediate OS 2x and the advanced once. I tend to find that there's a point in the intermediate OS between weeks 3-5 where I start to worry that it isn't hard enough. 2 weeks later, I'm regretting those words!

Shaughn Simmons

I have nothing to add to Michael's wise advice.  I only suggest you listen carefully........

We often say the Plan is like a Gorilla, you don't stop fighting when you get tired, you stop fight when the Gorilla gets tired.  As Michael says, the Silverback will show up soon enough!

SS

[Deleted User]

Thanks for all the wise words everyone. I'm still a little too mentally focused on run-specific training, so it's nice having things put in proper perspective. I guess for now I'll just make teeny little changes like what Beth suggested (and maybe sprinkle in a few more strides just for some fast running, but not too much stress), while judiciously monitoring my recovery and performance. I do expect the OS to get much harder pretty soon, so I won't dump any unreasonably hard work on myself.

@Mike: Thanks for the clarification about Daniels. I guess I never really thought about the overall training stress I was putting in my body, and only focused on the stress from running. Makes a lot more sense now.

Al Truscott

I'm late to the party, but just a reminder that a good rule of thumb for triathlon training is to emphasize and work harder at your weakest link. And for the strongest discipline, while doing that work to balance your three sports, it may sometimes feel like you are on cruise control. I agree that increasing intensity (doing the intervals at a faster pace) is the first thing to do if you really need more run work.