Did my workout at the crack of noon today. I did get to watch the bears have their way with the Steelers while I ran. Felt solid today. I just got a footpod for my Garmin which made it nice for tracking rTSS scores. It doesn't match up very well on paces except for the pace I calibrated at. That seems to be solid as long as my form matches how I calibrated.
I went to my PT this week on a PF follow up. It was pretty cool to see myself in slow mo and see the faults in my form. Nothing too surprising. I'm a terrible heel striker. Mentally I have been telling myself to land more to the front of my foot. Physically very little changed. I've been trying to find ways to key in my form. One thing I did was look for an open source video analysis tool. I found one called Kinovea. It does a nice job of letting me take small clips of myself and see how I'm doing form-wise.
Has anyone read Chi Running? Had any luck with it? It was recommended to me this week.
Hi there! I've decided to finally join you all in OS fun with today's workout. Got it done, but it wasn't pretty. I had to have "the talk" with my body, telling it that triathlete summer vacation is over and it is now time to switch to "fast is fun" mode. Oh, and peanut brittle is not good pre-run nutrition food. Nope.
On todays plan was 2x800 then 1 1600 the rest @ HMP. I did struggle holding on the whole after yestersday bike boy I was feeling it. After the mile interval I did 5min easy job to regroup then I did the rest of the 10min I had left at more like a MP or above could not hold the HMP.
1st 800@ 8:03 Goal TP@8:02
2nd 800@ 8:08
Mile@ 8:04
Total time was 50min 5.56miles avg hr 155 avg run cadence 94
@Tom- I read Chi Running 2 years ago and began to try changing my run form. I tried to really focus on the forward lean/ almost falling sensation. I also consistently worked on foot turn over. I can maintain that 180 cadence at my fast paces quite easily.
But late in a race when fatigue takes over, I am right back to my old heel strike. It is something I am continuously working on.
I also really liked some of the ankle exercises in the Chi Running DVD.
I have recently begun to wear the Vibrams when running on the TM. (This is my first OS running on a TM.) So far I have zero leg pain but I am not sure that the shoe is changing my foot strike as predicted every where you read.
Wow, a lot of great runs you folks are putting in. Congrats to all. I decided, with my quasi sore knee to just run 30min at easy pace. Glad I did cause I still feel sone minor discomfort in left knee. Was able to focus on the feeling and it seems to be in area behind knee on back side of leg. I'll research that now to see possible cause and remedy. Tomorrow (Monday) is all day family time hanging out at Universal Studios. A good R&R day with some thrill rides thrown in.
@Beth: good to see you back. Thanks for the tip on the yak trax, loving them. Hope you're not experiencing the cold that we are supposed to get here tomorrow. Maybe a high of 15, but I still plan to run. I'm sure your running flaws are minor, and that your great base will bring you to good form for the OS.
@Aleks: rocking times buddy. I see that you and John are at 1.5 today, advanced plan? I only had to do a half and 2 1miles today for my work. Happy to say that running 7 minutes for both felt great, and not as hard as I thought it would've been....happy to be where I'm at.
Everyone, enjoy your day off, lets get ready to rock next week.
Been off the grid a bit but have gotten in all the workouts and am hitting my targets/paces. I'm sure looking forward to that day off tomorrow! Whew. Those Tues-Thurs workouts sure seemed like a chore but yesterday and today went much better.
Catching up on the threads here and have to say "well done!" to the entire JOS crew! Great mojo... very impressive. And a huge shout-out to those wise folks who are backing off when necessary... it's way too early in OS to overdo it and get injured. Work only works if you're not hurt and can do the work. Awesome team!
Did yesterdays brick without looking at the watch because I just wanted to see how I felt...it went better than I expected so I decided to give today's run a try.
On the schedule was 50min run. MS: 2x800 and 1x1600 both at z4 and then the rest at z3 After the first 800 and the shin pain I seriously contemplated stopping but decided to stick with it. The second 800 felt better but still stiff. By my 1600 I was finally good and warmed up and ended up speeding up each lap. Then did the remainder of my time at just a tad below z4.
First 800 was 10" faster than z4, second 800 was 4" slower than z4 and my 1600 was blazin'...9 seconds faster than z5.
In the end I think my legs are doing pretty well considering the beating I gave them last weekend....and man I cannot wait for tomorrow's rest day!!
Did a pseudo "brick" today. Rode around the neighborhood on the mountain bike with my six- and four-year old boys. ~ 20-30 min, ~.5 miles, IF ~ 0.02. Hopped on the TM to knock out the run. 1 x 1/2 (3') and 2 x 1 mile (4') on the docket. Knocked all intervals out at 6:18 pace according to the TM, Polar footpod clocked it closer to 6:24, T-pace is 6:20. Easy 2 minutes then 3 minutes at HMP. Last minute of both the last interval and the HMP work definitely built the mental six pack. Waited until the afternoon to give my legs a little extra rest but definitely felt yesterday's bike work!
Nice job everyone, tomorrow we get to rest with vengeance!
Did today's Beginner OS Run (MS: 2 x 800 (3'), 1 x 1600 all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time) and here is my HR chart:
Did my hard run on Friday. Thought the pace was pretty slow, but I'd done the testing, so I stuck with it. Barely made it trought the last 1 mile interval. This stuff is hard. I can feel the speed entering my body - or something. Headed out for my bike.
Comments
I went to my PT this week on a PF follow up. It was pretty cool to see myself in slow mo and see the faults in my form. Nothing too surprising. I'm a terrible heel striker. Mentally I have been telling myself to land more to the front of my foot. Physically very little changed. I've been trying to find ways to key in my form. One thing I did was look for an open source video analysis tool. I found one called Kinovea. It does a nice job of letting me take small clips of myself and see how I'm doing form-wise.
Has anyone read Chi Running? Had any luck with it? It was recommended to me this week.
Last run week 2, DUN! 2x1.5mi(4min)+HMP.
Total 10mi, 76min, TSS 93.46, IF .86.
interval 1 avg. pace 6:20/mi (slight downhill for .5mi)
interval 2 avg.pace 6:24/mi
1mi@6:33
3mi E-pace
Mission accomplished.
On todays plan was 2x800 then 1 1600 the rest @ HMP. I did struggle holding on the whole after yestersday bike boy I was feeling it. After the mile interval I did 5min easy job to regroup then I did the rest of the 10min I had left at more like a MP or above could not hold the HMP.
But late in a race when fatigue takes over, I am right back to my old heel strike. It is something I am continuously working on.
I also really liked some of the ankle exercises in the Chi Running DVD.
I have recently begun to wear the Vibrams when running on the TM. (This is my first OS running on a TM.) So far I have zero leg pain but I am not sure that the shoe is changing my foot strike as predicted every where you read.
@Beth: good to see you back. Thanks for the tip on the yak trax, loving them. Hope you're not experiencing the cold that we are supposed to get here tomorrow. Maybe a high of 15, but I still plan to run. I'm sure your running flaws are minor, and that your great base will bring you to good form for the OS.
@Aleks: rocking times buddy. I see that you and John are at 1.5 today, advanced plan? I only had to do a half and 2 1miles today for my work. Happy to say that running 7 minutes for both felt great, and not as hard as I thought it would've been....happy to be where I'm at.
Everyone, enjoy your day off, lets get ready to rock next week.
Been off the grid a bit but have gotten in all the workouts and am hitting my targets/paces. I'm sure looking forward to that day off tomorrow! Whew. Those Tues-Thurs workouts sure seemed like a chore but yesterday and today went much better.
Catching up on the threads here and have to say "well done!" to the entire JOS crew! Great mojo... very impressive. And a huge shout-out to those wise folks who are backing off when necessary... it's way too early in OS to overdo it and get injured. Work only works if you're not hurt and can do the work. Awesome team!
Enjoy the well deserved day off everyone!
On the schedule was 50min run. MS: 2x800 and 1x1600 both at z4 and then the rest at z3
After the first 800 and the shin pain I seriously contemplated stopping but decided to stick with it. The second 800 felt better but still stiff. By my 1600 I was finally good and warmed up and ended up speeding up each lap. Then did the remainder of my time at just a tad below z4.
First 800 was 10" faster than z4, second 800 was 4" slower than z4 and my 1600 was blazin'...9 seconds faster than z5.
In the end I think my legs are doing pretty well considering the beating I gave them last weekend....and man I cannot wait for tomorrow's rest day!!
Great job everyone!
Nice job everyone, tomorrow we get to rest with vengeance!