Options
JOS 2020 Run Thread Week 10 - Test Week!
Hey team my apologies for posting this weekly update so late. No excuses but I am a hospital CEO and the COVID 19 outbreak is consuming most of my time. Good news is that our propensity for exercise and health keeps us protected to a degree so wash your hands and stay healthy!
If your following the plans this week is test week! If you cannot recall how to perform the run test, or want a quick refresher follow this link:
http://members.endurancenation.us/TrainingPlan/MyZones/RunTest.aspx
The rest of the week should look like this for the run and bike focused plans.
Run Focus
- 5/5/6 are the number to remember for the # of times to run this week
- Intensity: 5k test
- Weekend: you run both Sat and Sun, with Sat @ - 1:30 on the long run with z3 work and Sun @ - 45 post the C&C ride
Bike Focus:
- 5/6/6 are the numbers to remember for # of times to run this week (note: lv2s this is an extra one for you)
- Intensity: 5k test
- Weekend: You run after the bike for 75-95 mins on Sunday so up 5 mins for everyone
Good luck with the test and keep up the great work team! So exciting to follow the weekly progress in here.
2
Comments
Thank you @Daniel Ballin for leading and taking the time to get this done.
Thanks @Daniel Ballin Take care of yourself. I won't be testing this week, but I hope to get to a 4:1 run:walk ratio.
I had surgery on my nose today to have a basal skin cancer removed so the surgeon said no intensity for a coupe of days. Turns out he's a triathlete and registered for IM Canada this year. So we got to talk shop while he was cutting on me. That was interesting.
Thanks for being dedicated followers of both the bike and run threads @Bill Eckert @Mark Maurer Keep it UP!
Although we now have great running weather in MA, I did the run test on a treadmill to compare to the test I did last time. I started using Stryd in Jan so rather than stopping at 5k, I ran for 20 minutes in each test, figuring that mimicked a bike ftp test. Although I prefer running outside, I like the very controlled conditions as a way to see if I've made any improvements.
I ran slightly faster this time. Avg watts went up from 355 to 361 while average HR dropped from 177 to 175. Stryd detected a Critical Power increase from 348 to 353. Modest power gains, but I'll take them, particularly at a lower HR.
Combined with the bike test yesterday, this one took a lot out of me. Coach P advised cutting back on the mileage a bit (and having a significantly reduced mileage week once in a while), so I'm planning on lower running volume for the rest of the week.
Thanks for keeping the running threads flowing @Daniel Ballin. I haven't chimed in much, but have consistently followed them. I'm trying to get more regularly involved in both OS threads now that we are in the home stretch!
Nice work @Mark McCombe increasing power while decreasing HR is the name of the game - for both the run and the bike.
@Mark McCombe 👍️
Decided not to do the run test this round. Knee is pretty much healed up. Don't want to put too much stress on things and mess it up. I can do some short intervals now but trying to sustain a faster pace for an extended time may cause problems. Just going to try to stay consistent and keep working on durability.
@Daniel Ballin : I appreciate your saying in contact during what I know are stressful and time-consuming times. I’m fighting the good fight in Texas. It’s like a marathon, there is always a finish line, but sometimes your mind tries to convince you otherwise.
@Mark McCombe Some of the best news of JOS! Recovery from an injury requires patience... always harder for me than a hard track session! Stay smart.
@Mark McCombe A 6w gain with a 2bpm HR drop = perfect progress toward the JOS goal. I love running with power... and hate treadmills. From my experience, your numbers will likely move up outside. Great plan to back down for a week, there are still 4 weeks to go.
I’ve been slowly (one of my least-favorite words) increasing my weekly miles in Run Durability. I decided to drop my April Half Marathon (it will likely be cancelled anyway) and take a lower frequency/volume week while still building my long run to 9mi. I’m having a very successful bike focus... but remember, there are still 4 weeks left in JOS.
Note to self: At age 60, do not assume that you can follow a very hard Friday night bike with a swim and a long run on Sat am. I included some hills and pulled the plug at 6mi... added the final 3 this afternoon. Overall, a steady week highlighted with a couple of very hard, fun Tour de Zwift rides. Hold the line EN.
@John Culberson The morning workouts following a hard evening never seem to feel good 😀
I went out for a sunny, but chilly, 95 min at TRP this afternoon. Got 11.3 miles in and pushed the next to last mile into Z3 for a bit.
23.4 miles for the week.
Got outside this afternoon and ran for 90 minutes logging 9.4 miles at a 9:35 pace. Did a 4:1 run:walk regime. There were lots of families out walking and biking since it's one of the few things folks can do and maintain social distancing. I saw a group of people walking 2 goats! They were pretty fat and cute. 😊
The governor just issued an order closing all bars, restaurants, entertainment and recreational facilities. I'm going to be working from home starting tomorrow. Seeing how I'm retiring in 9 weeks I may be teleworking for the rest of my career.
Take care and stay safe. Get outside when you can and enjoy the fresh air.