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Nov OS Week 4 Run Thread

ezellrhezellrh
in General Training Discussions

 Normal schedule, Thanksgiving Week Hack, whatever you got, just keep those posts coming!

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  • Mike WeinmannMike Weinmann

    did Tuesday's workout today due to travel schedule

    a short run following the bike; first one of the OS on a treadmill -- will definitely try to avoid those unless outside is dangerous

    did just over 20 min, including 10 min at EP + 5 x 20 sec uphill strides (5% incline @ 6:53 pace)

    form and cadence felt right and a nice way to flush the legs after the bike

  • Al TruscottAl Truscott

     In the past 24 hours, I've had some signs of impending, developing fatigue...over reaching

    • Disrupted sleep
    • Grumpiness
    • Sunday's run...finished intervals, but had no desire to do a planned additionalm15 min @ HM pace
    • Onset of neurogenic pain in arms which seems to crop up when I do too much
    • Fatigue ( not soreness) in my legs
    • Weight loss

    I guess I really need this day off!

  • ezellrhezellrh
    Turkey week, day 1 hack done. 27 minutes, ~3.5 miles. Felt good but not looking foward to the TP work tomorrow. Good luck everyone!
  • [Deleted User][Deleted User]
    Also front loading the week here with a run. I felt surprisingly good today on my 2x1.5 mile intervals done at a 6:45/mi pace. Last week I was struggling with some of my mile repeats done 5 sec slower, but it seems that today I was in a really well-rested and fueled shape. I keep having to remind myself that I'm not losing fitness if I slow down or struggle, but just seeing the effects of sub-optimal rest and nutrition.
  • Scott GiljumScott Giljum
    I did the short run this morning. As with last week, I have a hard time going as slow as I am supposed to today. I got in the strides, all is good, off to work!
  • KkauferKkaufer

     Nice short run this AM after bike. Thankfully, I have a slight incline not 5 mins for my house which was perfect for the strides.  I've been reading the thread on strides/technique vry closely and am definitely paying more attention to my form, although I think I'm now so confused that I look like a hopping cangaroo (and much less graceful!)...

  • ezellrhezellrh
    Tuesday RP run today. A total 7 miles in 55 minutes with 2x1.5 on 6:20 (6:26 target, decent, but want to get it closer). Funny that I have to focus on going "slow" enough. Thinking about running a 5k on Friday in Louisville with a pretty full family schedule. Wife is supportive so keeping my fingers crossed.
  • Joe HallatschekJoe Hallatschek
    Hmmn. Wonder why this week's main set is 2 X 1.5 @Z4 with (5') and week #2 was with (4') rest? Must be a typo. Going with the 4' so I can compare to week #2.
  • Steve WestSteve West
    Simple brick tonight after the bike. 3 mile total, 2.5 @ MP 24:33 overall.

    Long drive for work tomorrow then get a long weekend.
  • Gordon CherwoniakGordon Cherwoniak

    Just checking in and reporting no run today after my bike earlier this morning. 

    We will see what tomorrow brings after another sleep.  That's two workouts missed in the OS now a number that I'd like to keep below 10 and 5 would be even better.

    Gordon

  • rmillerrmiller
    Bailed on todays run which was supposed to be 25' easy with strides. Seems the most disposable of the runs, and the weekend ones push me to the edge as is, so I prefer to save myself for Wednesdays TP runs and the weekend runs, staying at 3 runs per week unless either necessary or I know I"ll have plenty of rest coming up.
  • Scott GiljumScott Giljum
    I got the run in early this morning. I hit the intervals and did the rest at Z3. Felt pretty good. Have a great one!
  • Satish PunnaSatish Punna

    got the 15' run in last night then the 45' ftp run in this morning.  Legs felt surprisingly good today, really tired yesterday!  did my 4x800 after the standard wu , and as per usual was too fast (about 5-8s/km). For rest intervals I walked for a minute between each, legs felt great, so jogged another 30s and started the next inteval (so this shortened the 2' rest to 1:30) .  Finished with about 8' at slightly faster than hmp and a couple of 20s striders for 45' total.

  • KkauferKkaufer

    Got a solid run in this AM on my parents' creaky treadmill (hey, at least it's the TM squeaking, and not my knees!).  Felt good, knocked out the set and am now focusing on not over-eating this week... 

  • Jane HargraftJane Hargraft
    So unable to bike this week. No bike! What do I do? Run every work out? Help!! Need a run hack.
  • Joe HallatschekJoe Hallatschek
    @Anson and Al - reading both of your posts is like looking at contrasts in rest and not enough. Good data points as I look at my own training. Al - what is "neurogenic pain "?

    Okay - just glad I got today's run in. Warm-up was slower than usual and knew I just didn't have the pep I always like to have for interval days. So, knowing you all were out there knocking this stuff out, I just went to work.

    Workout was 2 X 1.5 mi @Z4, which is a 7:44.mi and 166-171 AVHR. So, on my 1.6 mile loops my first was @7:50 and 156 AVHR and the second was at 7:52 and 161 AVHR. Ended up with a total of 6.5miles.

    Time to kick back and start enjoying some time off from work!
  • Gordon CherwoniakGordon Cherwoniak

    @Jane - There is some information in the Wiki: 

    http://members.endurancenation.us/R...xpected%29

    • Make the vacation time a "run week," usually by increasing frequency (5-6 runs vice 3-4, for example)
      • Alternate quality runs with easier days. 
      • We prefer you do no intensity or no workouts on actual travel days due to stress.
      • Full Week Example: Monday (Travel), Tuesday (4-6 x 3' at 5k pace), Wed (Easy or OFF), Thurs (2-3 x 1 mile @ z4/TP), Fri (Easy or OFF), Sat (Longer run with a negative split finish)
      • Short Example: Just do the two intense runs with an easy / off day between them!

    Also there is a single sport blocks of 6 week run focus that are now available.  I've never taken a  look at them so I can't say anything about those plans. 

    Maybe post a note to the coaches in the Micro thread. 

    Gordon

  • Al TruscottAl Truscott
    Posted By Joe Hallatschek on 21 Nov 2012 09:32 AM

    @...Al -  Good data points as I look at my own training. Al - what is "neurogenic pain "?

    The day off worked wonders (although I do swim for 45 minutes on off days). Tuesday's bike/Run went just as programmed, with no residual fatigue today.

    Maybe I made up that word: Neuro=nerve, genic=caused by. Another words doctors use is neuropathic. In my case, this is a spinal cord injury (contusion @ C5,6,7) I suffered in a bike accident two years ago. Over the past six months, I've been getting less and less pain in my right forearm, which used to be constant. But I think whenever I get fatigued, that pain comes back. It is so severe when I get it that I understand why people become addicted to things like Percocet. I've used a total of six of those pils in the past 18 months, myself, but I can see why someone might want to just make the world go away with chronic pain, especially when it seems to have no "real" cause, like a broken bone or muscle injury.

    As an MD, I have tried to construct a story as to why getting overly fatigued would cause a flare-up of a pain which is related to nerve cell injury within the spinal cord. But since I'm not a neurologist or endocrinologist, I can't quite figure it out.

  • RyanMacRyanMac
    Another great run workout today at lunch time.

    MS: 2x1.5mi @TP (Target 6:26)
    Int1: 6:23 min/mi
    Int2: 6:26 min/mi

    Really feel like my body is processing the work and recovering well so have been able to hit each workout pretty good thus far. Hope this continues.
    Have a good Thanksgiving all!
  • [Deleted User][Deleted User]
    2 x 1 mile done this morning without too much difficulty, although I did notice my legs were not as fresh as they have been. Chilly start at 28 degrees. My hamstring injury seems to be a thing of the past, which is nice. Will do the VO2 bike workout early AM tomorrow, then am volunteering at a local Turkey Trot. Looking forward to hanging out and spectating!
  • richmianirichmiani

    @JD -  glad you are healed and back on this thread, was wondering where you had gotten to :-)

    2x1mile@7:11 in the books, 45' total. Beautiful afternoon for running here in the NYC area, shorts and tee, not too many more days left like that before its "all dreadmill all the time" kinda weather  :-(

    happy thanksgiving all!!! keep that mojo coming - I am very inspired by all of you and read these OS threads religiously

    Rich

  • Mike WeinmannMike Weinmann

     No run today as I'm taking a rest day on the T-giving hack. Did take a nice short hike thru the woods with the family -- will get my run in tmw

  • Gordon CherwoniakGordon Cherwoniak

    Got in my run after work 2X1.5 miles and I need another run.  I just fuming from work, the blackberry sucks sometimes as I now have to process this and calm down.  To add to this there was another incident with the new house we are building.  I think I'll head over to my brother's and do a new EN brick run/ heavy bag.  5' on the heavy bag and I should be good.  Sorry about the rant.

    In any case I was on the treadmill so paces were right on 10:00/mile.

    Gordon

  • Joe HallatschekJoe Hallatschek
    @Al - okay. Got it - interesting story. My neighbor has a neck injury from work that shows up when he is tired in "floating pains" in his arm and shoulder. Like you, I can understand the prescription addiction to chronic pain if I had that.

    @ Gordon - enjoy the workout. Sometimes when work is out of control, my workouts become "me" time that remind me that when work is done, I've still got my body as work inevitably comes and goes. Enjoy and Happy Thanksgiving OutSeason Captain!
  • benvanmarckebenvanmarcke
    Today's run was hard! Felt a bit grumpy and tired, think I may have caught a bug. Completed the intervals on target, but heart rate did not go down much during the recovery interval. Stretched it out to end up at 45 mins, the last 13 mins at easy pace. Heart rate was 20~22 beats higher than when running at the same pace during my warmup.


  • russGrussG

     Great posts...

     

    Woke up in the morning and found that someone had turned up the gravity.

    Packed the running stuff in the car and managed to make it into work ahead of my first meeting.

    Then decided at 11 that I was not doing the run.  

     

    As my 3PM ran a little late, noticed that sunset was scheduled for 4:18.

    Sent a quick email to our IT service-desk to see if that could be moved out by a half-hour.  

    No luck.

     

    Changed in the back stockroom and made it to the Beverly HS track (near work) at 4:15.

    Gray sky, setting sun, light breeze sweeping across the broad expanse of empty fields, no cars in the HS parking lot - oddly compelling...

     

    Jogged from parking to track - 

    5 laps to warm up, strides on the back 100 laps 2-5, turned around,

    1 mi @ 7:20

    1 lap walk, turned around,

    1 mi @ 7:26

    1 lap walk, turned around,

    4 laps to cool down, strides on the back 100

    Back to car and transitioned for the commute home.

     

    Picked up chocolate milk on the way home (credit for idea goes to Nathalie).

    Life is good.

     

    Side-note: Somehow the time posted for the 5k I raced was faster than my stopwatch time:


    This means my target pace is around 7:25, so it turns out I haven't been overpacing too badly.

     

    Unplanned 5k in the morning now, with The Boy!

    The Boy runs roughly a 9mm, so that's roughly an MP run.

    The hard part is that when he sees the finish in front of him he takes off at about a 7.

     

    @Gordon - as long as you turn the rant energy into energy for the workout, you're good.

     

    Happy Thanksgiving all!

     
  • rmillerrmiller
    2x1.5 @ TP

    Went much, much better than the same run two weeks ago (last week I missed due to work travel). Two weeks ago I was thinking I may have to drop my VDOT paces down by 1, but that is no longer a concern, as I was able to do both intervals today at a pace a few seconds faster than prescribed. I allowed that faster pace to continue, so long as my HR was in check, and my form wasn't faltering - although there were a few times I consciously held back a tad just to be on the safe(r) side.

  • Steve WestSteve West
    I bailed on todays workout - life just got in the way. First missed wko but not going to fret it.....

    Happy Thanksgiving!
  • Jane HargraftJane Hargraft

     Thanks Gordon!!

     

  • Mike WeinmannMike Weinmann

    got my run in mid-morning after a big breakfast -- i usually don't run on anything more than water/banana/coffee

    2x1 mile at 6:52 and 6:32 (6:32 target)

    Felt really good starting out and may have gone too fast during my w/u + strides

    1st time running intervals away from a track this OS and I felt slower. the first interval was way off, due mainly to a significant climb at the tail end of the mile. came back down that hill during the 2nd interval, but couldn't make up for "lost time"

    finished the run w/ 4 x 30 strides for ~48 min total

    looking forward to tomorrow's rest+travel day and the weekend's workouts

    happy turkey day all!

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