Pre OS Workout- Run Thread
Let's get this started. Unless you are racing IMAZ, time to get off the couch if you have not already done so. Let's post some running here.
I am in the base building phase, 24 week half marathon prep to take a hilly Rock The Parkway in Kansas City sub 1:25. JOS and bike work come secondary. Running is my major weakness and I plan to turn it into a strength.
Last week was week 1, 45mi of running, long run 12mi. Most controlled and restrained long run I have ever done. There was one track workout, 2x1200+4x400, intro into speed.
This week covered so far 34mi, today two runs, AM 6mi EP, PM 4mi EP. Next run, Sunday AM for 14mi. Will report back.
I am basing all the work on Daniels half/ mara program. Last year ripped some fast stuff on 5-15k program. Very effective, powerful medicine. This time, half mara stuff.
Comments
Today AM, 12mi (cut it short a little, planned 13-14mi), 90min even, avg 7:30 pace. Little windy but nice temp. Overall nice run.
No idea what my VDOt is, just going by feel. 6:38 today felt like TP, so I went with it.
2mi EP
1.5mi TP 6:38 pace
.75 EP
1.5mi TP 6:36 pace
Rest of the run slightly faster than EP, "no man's land" pace. Pretty, Fall morning in Kansas City.
http://connect.garmin.com/activity/128480844
This is starting to get worse than just annoying and the doctor on Monday was pretty much "take it easy, it will improve"...no fluid, no obvious issues. It fely okay on Tuesday so I'm not sure what made it worse unless it was the Friday long hard bike ride...although I did not feel it on the bike nor the next day. Strange. Next week I am traveling all week so will try to run very short, easy, daily runs. If the knee is bothered I will stop. If it gets worse I will suspend for a week and re-evaluate.
AT, nice run. You're going to get scary fast for next year. Glad I won't be lining up across from you :-)
Mike
Thanks Mike. This guy above is a true motivation. I just want to see that knee of his get better.
@Matt, it could be the bike. If you have not already checked, saddle height correct, knee tracking and shoe insole and alignment with it. Any good bike shops where you can eliminate the bike as a source?
Otherwise, you know the drill, ice, NSAIDs.......Do what you can to help it contain inflamation.
got a tender left calf, tendonitis, that flares up whenever I try that damn barefoot running. always sets me back. now I'm babying it, again. hopefully by december I'll get to pick it up a little.
It is odd to run in the heat and humidity again…the summer seems so far behind me in Chicago.
In this offseason I'm trying to focus on my cadence. A year ago I was averaging 78-80, this year I was in the 82-84 range.
By next year I want to be at 88-90.
So now that I'm not training for anything in particular I'm really focused on that…laying the groundwork for a good season next year.
Cheers
http://connect.garmin.com/activity/128958749
Now, that is a fast run. I would have to work pretty hard to run like that out of the gate. What are we in when you actually start focused work. Keep it up.
I am still sitting on your response in my thread, going over it and thinking.
Easy run this PM, 6mi in 47:30. Legs a little heavy fro the work on the bike.
http://connect.garmin.com/activity/129137589
Matt, you are enjoying that Miami, aren't you. Soak it in, cold Chicago winter coming.
Yesterday PM, 8.08mi, 63min, nothing spectacular, just putting base miles.
This AM, 14mi in 1:47:19, avg pace 7:40. Managed intensity with HR monitor and once again came out near perfect, n/s on pace and effort as first half net altitude loss, back gain.
Did exact same trail 2 weeks ago, managed intensity very similar. This time came out 5sec/mi faster as well as lover HR in comparable conditions. Aerobic Z2 fitness is improving.
I limited myself to first 7mi to top Z1/bottom Z2, 141 to 143, mid portion allowed to avg 145-148, than last third elevated to avg 149-150, pace followed nicely.
looks kinda piddly compared to you guys
http://connect.garmin.com/activity/129608405
I knew you were Canadian, eh! Cheers gave you out. Have two firends in Toronto, both very close. I grew up with one and I served and flew with the other, he flies for Porter Airlines.
Friday AM, 6mi easy, PM 4mi easy, the day after a long run. Everything is a little tender. Saturday was off as I coached in AM at the swim meet as well as supported my own kids swimming. It was a great day.
Today, Seattle, by the airport, all rolling, either up or down, 34F, 10mi in 1:17, 7:42 pace, was fun and not hard at all. Just cementing the base. Backed off the bike this week, finished the week with 48mi of running. Next week is an easy week, cut run volume down to about 30-35mi, no long running. Old body needs some rest.
Wife ran her first half marathon in 1:51:44, today, AM in 29F and cold wind N@15mph. Not too bad for the first one.
Btw as for your buddy who flies for Porter...I have only flown them once and hopefully your buddy was not PIC...major float on the landing resulting in a go-around moments before touchdown. The runway at CYTZ is not too long. On the second attempt he flew it with power right onto the ground, just like the Southwest guys do at MDW.
That sure sounds like him. He was always a lousy pilot, that is why he never made it to the fleet where I flew. And if you noticed the CA had an accent, that must have been him. We used to give those guys hard time, he flew what is a copy of British Jaguar, terrible airplane, we used to joke with them, they only land up side down, than take it to junk yard. When they would fire their GS23, they would loose the aircraft skin, given they had two of those.
Just joking. He would kill me if he had seen this post. He is a good pilot, you know s..t happens. I will give him hard time anyway. Props are for the boats. That is my favorite when I talk to him. He blows up.
Cabo San Lucas, another rough day at NetJets. Had to run an easy 5mi on a rolling course along the ocean in 80F. "It sucked". 5mi in 41:03. Legs a little heavy.
This is better than Miami.
In a last-minute change of plans, I decided to run the 8k Turkey Trot this morning. I wasn't going to do it because my wife surprised me with a night in a hotel downtown last night and a big birthday dinner (reason being is that my birthday this year falls on Thanksgiving day, so my birthday dinner is really Thanksgiving dinner).
So after sleeping in as long as I possibly could, I woke up at 8:15 (incapable of sleeping in!) so I ran 2 miles to the turkey trot, ran the turkey trot, then ran 2 miles back to the hotel...just in time for my wife to to wake up!
My overall was 33:23 which is only 20 sec off my PB set in March. On reflection I think I had a good run given that it was a pretty last-minute decision to do it and I drank a bunch last night and ran a whole bunch on the way to the race. Really even splits. I didn't even wear my pink racing shoes! My wife and I agreed over breakfast that all the gels, pre-race dinners and other rituals, etc, etc are probably more psychological benefit than real.
Warmup: http://connect.garmin.com/activity/130686948
Race: http://connect.garmin.com/activity/130686940
Cooldown: http://connect.garmin.com/activity/130686930
There was a guy who finished about 20 sec ahead of me, an African-American guy, quite old-looking (actually he is 55, but looks older), wearing red tights, strange shorts and a red hat. He won his AG. I ran a 10k just under a month ago and essentially drafted off of him for 3 miles…he beat me by about an equivalent amount of time in that race. One of these days I'll beat that guy…
Now Turkey for my birthday dinner!
Cheers!
Congrats, nice race, you will get him, I know it. Now onto a birthday dinner. Happy birthday and enjoy. I am in ISM, ran 8mi this morning in nice weather. They left me here for the day, across from Animal Kingdom.
My calf is finally feeling healed up, transitioning away from minimalist stuff is helping, even though I'm not as cool anymore.
nice to be running again is the bottom line.
I have a 13 mile trail run scheduled in mid Feb, feel like I'm too far behind now, not scratching it yet, tho. Just got to get some of the run frequency up before I go for any volume.
more runs, more trails, EN protocol, luckily I can sign up pretty close to the race day.
Last week finished with several easy runs, all in 5-6mi range, two swims and a bike workout. That was my 4th week in a row and a recovery week. I am back to 3 build, one recovery. Strict base work is behind, next 3 weeks will have primary base flavor, but will start preparing the body for OS. I ended with a 3 weeks of 44mi/46mi/48mi of running, 4th was 28mi and I feel recovered, legs are well.
This morning, 25F, calm, track, intro to VO2max, Daniels flavor, total 10mi in 80min, to include:
2mi EP
6x600m(300m)@5k-IP 6:17-6:09 pace
5:59 6:07 6:07 6:04 6:05 5:56, bit fast, not what I really wanted, it has been long since I have done these
5mi EP
This week on the way to 50mi. Will report tomorrow.
@Chris, what has worked for me in the past is building frequency, than volume, than on steady volume adding intensity and race specific work, one day off a week and 4-7 day recovery week after every third week complete. I am 40 and my body needs that recovery time.
I am back with that concept, so far, very well coming together. I may take running by the end of Dec into 1 or 2 weeks at 60mi, to cut it down for JOS start.
umm, errr, looks like you said 60 miles per week. I'm happy with 33% of that for now
I'd have gone longer but I had to hit the bathroom pretty hard midway through and couldn't get back into the groove after the stop.
All of this is acceptable pre-OS. Once the OS starts that kind of slacking won't fly.
http://connect.garmin.com/activity/131619216
I did swim today, stroke drills.