2015/16 NOV OS Running- Lucky Week 13!

rlh2000

Sorry for the delayed start to this thread- sitting in the airport in Orlando leaving a great January Volume Camp behind!  I survived, but standing up whenever I sit down is quite the challenge!  This morning we topped camp off with a gorgeous 10 miler on clay roads.  I ended up with 22.5 miles from Friday-Monday, so I'm happy with that!  This week will focus on recovery for me, and then a just for fun half marathon this weekend.  

Can't believe this is the second to last week already.  Just like before test week, reflect on where your paces are at to start anticipating your test next week.  Also, fatigue is super high right now, so injuries like to pop out.  Self care people!  And also remember that after next week you need to take a little downtime.  Keep up the good work friends!

Phil Mills

Not sure which week to post in, but since the work was done this week, here's where I'm putting it.

Unplanned family trip to the snow took out all of yesterday opportunities for a long run. Instead if skipping, which I should have done, I moved it to today. My motivation was pretty low this afternoon, even as I stared at my wko clothes, ready to get suited up.

68' for 8.28 miles
2 mi wu
MS- 6x400@ Z5 -Ouch
3 mi - mixed bag on tired leggs. Finished @ TRP.

Mark Maurer

I did the run early this morning before the rain and work. 4.6 miles in 39:29 for a 8:30 average. Threw in some strides at the end and then came home and got ready for work and hopped on the bike and rode in. Nice way to start the morning.

ejshimon

The Wed long run went better than I expected, as a few extra pounds have been clinging for dear life somewhere on my body. I think I was able to overcome the extra weight due to the conditioning of the OS miles. The Z3 push at the end turned into a Z4 result, without a ton of extra effort. I missed this mornings brick run due to illness, but hopefully I feel better this evening and can fit in the bike/run.

Stephanie Weldon

Hey gang…I've been really really bad about posting but gonna try to get back into the swing of it. Have been doing most of my workouts except fell off the wagon with the core. That's my first priority in this reboot. My run durability is rocking and I'm grateful I feel well and feel injury free. My last long run I was super stoked to keep a nice consistent splits averaging 8:57. That's good for me on a long run. Yay! Thank those of you who have been posting and keeping the MOJO going!!

Mark Maurer

I did my run today after completing a 90 minute bike. Since I was already warmed up I started out at Z2 for a mile and then upped it to Z3 for the next two miles. My hamstring and calf were starting to grumble a little and so I backed off and finished the rest of the run at Z1-TRP pace. I was fueling during the bike with Jelly Belly's, Gatorade and water, but I should have had something more to eat before I hit the run because after the first three miles about the only thing I could think of was food. It was lunch time and a nice day so there were people out walking and eating their lunches and of course all the restaurants were spewing forth fragrances of cooking food. The only thing that kept me running is that I didn't have any money with me and I didn't want to get arrested for robbery or shop lifting. So I ran home and had some chocolate milk, stretched and then had lunch. Time and distance, 5.26 miles in 43:58.

Mark Maurer

Got the run done this morning before heading up to see my mom. Stretched it out a little to 94 minutes and 10.8 miles. Went a little slower today since I did a long bike and brick run on Friday and 3 hours of XC skiing yesterday. Averaged 8:40 per mile which is a little slower than TRP, but my HR was in the Z1 range. I won't be doing a run test this week, but since my HR is lower I'll take that to mean I'm faster or at least in better shape.

I was looking at my PMC today and saw that my CTL (proxy for fitness) is 15.5 points higher this year than last year. I think that's due to the run durability and more consistency. My goal for the year is to ramp that up 10 points per month. That would put me at 30 points higher than I've ever hit by my AAA race, IM CDA, at the end of August.

ejshimon

My Sunday run was able to be done outside! I was pumped about that, for a January workout. Got 9.5 miles total in the 75 mins, with great times for the 2 Z4 mile splits. Went slightly above pace for both, with the second one the fastest. I am not quite sure what to expect for the run test next week, but I feel like I should not lose any speed, and may get a few seconds faster with the 5K. I don't have any local 10K's or Half Marathons to end the OS on, so a test will have to do for now.