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Brenda Ross - OS Final Run Test

Brenda RossBrenda Ross
in Coaching Forum 🧢
Exiting NOS next week and could not find a 10km or 1/2 Mary for final OS run test. Should I just do a 5km test instead? Going into a 2 week swim focus, and then the Get Fast plan after that.

Comments

  • cgres123cgres123
    Sure why not that is what got you started in the OS and you already know how to adjust your Vdot for any race in mind. Move on to GF and crush it.
  • Coach PatrickCoach Patrick
    x2 What david said. The 5k is fine (not on snowshoes please!) and good luck. Can't wait to see the results of all your hard work!!!
  • Brenda RossBrenda Ross
    No snowshoes - IM OUT *giggle*. Promise, no snowshoes.
  • Brenda RossBrenda Ross
    I am into week two of the GF plan. I run on the treadmill, and was wondering how to do the Tuesday run with the uphill bounding, so I did some searching of the forums and came across two explanations:

    The first I saw was from a micro thread where you responded to my exact question. Your response was:  "The up sessions are actually best done on flat ground, they are more like exaggerated leaps....so you can do them after a warm up....15' on Tmill..then the 8 x Bounding sessions with equal rest (40" work, for example, and 40" of recovery), then the rest of your time on the Tmill"

    I shared with with the GF group and then Kim posted this response from Al Truscott that you approved:   .... simply doing "high knee lift running in place" has the same effect. Try this: stand in front of a mirror. Take 30 steps (30 x R+L leg) lifting your knees to waist level each time, landing on your toes, and also pumping your arms, at a brisk pace. Rest an equal amount of time. 

    All this to say that I am visual person, so I have gone to see if I can find a video. Any chance this video does a good job of doing what you are asking us to do with the uphill bounding? High Knee Skipping Drill

  • Coach PatrickCoach Patrick
    Yes, perfect!!!!
  • Brenda RossBrenda Ross
    Hi Coach Patrick, this week (March 24) I have a fitness conference all day Saturday. I want to get my 2.5hour bike ride in, so here is what I am thinking in the way of my schedule next week (I am in week 7 of the Int GF plan)

    Monday - swim
    Tuesday - bike
    Wed - Fridays run (I take the bounding from Tuesday run and strides from Fridays run and make it a skills run) + swim
    Thur - 2.5 hour bike ride
    Fri - Wed - run + swim
    Sat - FITNESS CONFERENCE
    Sun - Sunday run

    Thoughts?

  • Coach PatrickCoach Patrick
    @brenda, that conference sounds super cool! I think your week looks great except for what that Wed run will feel like on Friday. Nothing wrong with making that an easier "Steady / Z2" run....or dropping it and keeping the swim. Knowing you, you'll be on stage doing plank-tastic work at the conference and you'll be burning tons of calories! image

    P
  • Brenda RossBrenda Ross
    Thanks P. Will listen to body and might do just what you order.
  • Brenda RossBrenda Ross
    Hi Coach P, I am entering Week Week 12 of the Int HIM Plan. I have a half marathon this coming Sunday (April 27) and then am driving part 1 to PA on Tue and part 2 to Boone NC for the camp on Wed. How should I modify my plan for the next two weeks. Thanks.
  • Coach PatrickCoach Patrick
    B - you want to drop tomorrow's long run in favor of the race. Instead I would plan on doing my ABP ride tomorrow. Anywhere between 75 and 90 minute should be great. Then Friday is the swim only. Saturday morning is an easy 60 minutes Ben, totally zone one. Then we race on Sunday.

    As for next week, try to get a swimming on Monday. Then do a short run on both Tuesday and Wednesday just to stretch the legs anywhere from 30 to 45 minutes is okay. Then its bike bike bike! :-)
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