Nov OS Week 14 Run Thread, Grand Finale!
Here it is, the final week! Knock out those tests, get some recovery, and get set for your next phase of training. Its been a great ride everyone!
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Here it is, the final week! Knock out those tests, get some recovery, and get set for your next phase of training. Its been a great ride everyone!
Comments
It's been fun and thank-you for keeping us on track for 14-weeks!
Great job all of you!
End of OS run test: treadmill 3 miles @ 19:19, VDOT 49.9
I'm ready for ten days "off"/skiing
To all with upcoming tests ... make the work mean something!
So pumped you got your 50 Al! Thanks for all of your counsel during the OS and enjoy your break!!
Congrats, Al, on your 50
Thanks for all your insight over the OS
Have a great time skiing - sounds a lot like high-altitude training
@Maureen - right there with you, entering week 13!
Turns out you are the EN folk who wouldn't quit...
I vote we continue posting workouts and test results right on through end of next week.
Think of it as ... grand semi-finale
Al - that is impressive. I bet you get a lot of mileage in that "You've been Geezered" t-shirt!
@ Russell and Maureen - keep on posting and you'll have many of us still reading and posting as well! It is always kinda sad to be leaving the OS since we all now go on our separate ways and only meet up infrequently after this. It has been 14 weeks of encouragement, insight, learning, and laughter as I read everyone's posts! Although I am glad the work is almost done, I certainly will miss the "group"!
So - keep on posting!
Awesome Al! Have fun on a well earned 'break' from the OS.
knocked out the run first this morning, took quite a while to find my legs but after a while it all kicked in and felt ok, Got some decent z2/z3 work in. I won't test again as I am still quite challenged by the interval pace set by my last vdot bump :-) so this will be my last post to the NOS run threads...sniff.
Its been a pleasure training with all you folks. Long course training can be quite lonely in that its hard to find peeps that are going your pace/distance/time/intervals/sport on any given day and groups like this are awesome for keeping up the mojo. The "community factor" is a major reason I stick with EN. Good luck to everyone as we disperse into our various race season plans....hope to meet some of you at IM Lake Placid this year!!!
@Roy - thanks for captain'ing!
Well I finally got a run in 32' with some walking. I've been to the gym 3 times while on holidays and two were just weights. I'll probably have to do the vdot test in a week or so but it will get done as I own the group a test result.
Gordon
boOM! Had a rough day yesterday at work and started out this AM in a decidedly un-zen, un-EN mood. And for some reason, I was really exhausted during the 30min warmup and just wanted to bail. But, I hung in there and hit the interval paces with absolute ease - so much so that my Garmin kept 'yelling' at me to slow down. Finally nailed the paces and couldn't believe how easy they felt. So even though it was only 90 secs, that gives me some hope for Sunday...
Now to get the head and bike ready for tomorrow -- someone please remind me to lube my chain and pump up my tires tonight!! It's almost GO-TIME
Hope you all have a great day today!!
This is still week 13 for me.
Workout, for those of you who have blocked it out of your memory because it was too painful, was 2x800, 2x1600 at 5k pace.
2 mile warmup to the track, focus on strides, maintaining good form and trying to keep my feet dry
Track was wet but clear; clouds racing overhead; warm enough that I lost the windbreaker... and after the first 200 the shirt...
Is this really January?
200 yd in 51s to get a feel for the pace, then:
800 @3:24, 800 @3:16 (too fast), 1600 @6:53, then 400 @1:44.
So I guess that's BOOM, BOOM, BOOM, and B...
Just couldn't hold pace for that last mile... residual fatigue? heavy wet shoes? over optimisitic on pace?
All possibly had an impact, but the bottom line is I didn't make the last interval.
That said, I am looking forward to the test next week, and we'll see if I can earn that VDOT point I've always wanted.
Oddly, the 2 miles back to the office felt... great. I was tired, hungry, but I found a rhythm and cruised the 2 uphill miles back to the office. I can feel how the strides, the speedwork, the attention to form... have changed how I run.
Best!
r
Good job Russ! Those fast 800s may have come back to bite you on that last 1600. If your warmdown was so good, probably didn't do any lasting damage. That workout absolutely shelled me, so beware some delayed fatigue for your VO2 bike tomorrow!
Made an attempt at a bike test yesterday but my HR was up into zone 4 before I even finished the warm up. Just soft peddled after that for a bit and called it a day.
Today was feeling better and did a steady deadmill run. 2 miles at EP followed by 6 miles at MP. Total run 8 miles, 66 minutes.
Part of me want to reset back to week 12, hit all the workouts I missed and finish strong. Then again, my focus needs to be leaning heavy towards run as I build for Boston. Likely will finish the OS on schedule, unplug for a few days then marathon hack the run focus.
Your FTP = 0.95 x 20 min Avg Power = 197. Your FTP is that 5 min #, 248, which is 126% of your FTP. Showing you have. plenty of "speed" (or "roof"). Rest a bit, and enjoy switch up your training with a bike focus. Your FTP may improve a bit more with that focus. Next test, aim for a minimum of 212 to get over the 200 watt hump for your FTP.
Week 13 run workout done! This was Wednesday's workout moved to today on the treadmill. 1 lap warmup, 2 x 800 with 1 lap walk/jog in between. Then 2x1mile with 1 walk/jog in between all done at the target training pace of 8:49. Then into the pool for 40 laps....I am T.I.R.E.D!!!! Glad its done though.
Testing on the bike on Saturday, but opting to NOT do a run test on Sunday. Roads are covered in snow which forces me onto the treadmill, but previous tests were outside. In two weeks i will be traveling to SoCal for a half marathon and will make that my all out test instead. So will do a long run on Sunday, with some long z4 intervals in it.