2016 JOS Run Thread Wk7 - CPR training at its finest!
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Welcome to Week 7 to all our JOS running peeps! And yes, you read that right... CPR training at its finest. :-) First of all, I have to give credit to Jacklyn Moore who posted this on our "Tri Chicks" Facebook group. CPR = Consistent, Persistent, and Resilient. The entire line is: "I am not the strongest, I am not the biggest, I am not the fastest... but I am consistent, persistent and resilient, and I will never give up." After seeing 6 weeks of the most amazing athletes I have ever "met", these words epitomize what you all have been doing with your training! I have to say that it is certainly paying off. I know that this group has inspired me more than any other OS, and I am quite surprised that I am actually able to put in 5 runs in one week and feel stronger each week! I am seeing that over and over in your posts and it just amazes me to see the numbers you all are putting out there! I think these words are reflective of the Run Durability philosophy as well. The coaches are certainly on to something here:-)
Week 7 looks to be just a teensy bit more running (5-10 mins here and there). And that is why it's working! Week 7 is the week when you "reap your rewards" and feel the strength coming into your legs and heart from the build-up so far! (Hence, a test week in Week 8:-)) Keep up the great work everyone, and remember to "feel" what it is like to be strong and keep that in your brain to conjure up when you need it! Seems to be working so far!
You guys ROCK!
Comments
Good morning from Dallas Texas peeps!
Thanks for getting us started Captain C!
You guys are entering week 7 and I am going into week 11, both of us getting closer to our cycle peak.
My only thought to leave with you for this week's focus:
"Do you think my muscles have anything to do with me being faster and stronger?" Morpheus, The Matrix
Good luck this week - Go get it!
SS
I'd better check in as I missed doing this for some time. I committed to 5 runs last week and got them in although still running very little. I'm now going to start increasing the running in my sessions very slowly, add in 5 minutes to a session here or there and incorporate a 6th walk only this week.
Was in the cave this morning thinking this is a rest day, ended up doing just over an hr of core/strength/flex then smoked out a quick 5 k'r, so much for a rest day.
@Our dear Capitano I ran by 1,100 and one jumbo jets last week !! lol
I bonked while training today for the first time since ...?
My excuse: 8:00 AM: 30 minutes core and body weight; 9:00 AM: 1500 meter swim; 3:00 PM: 1 hour on the trainer with 30' of FTP intervals; followed by what was to be a 3 mile brick, which turned into 2.5 miles + 0.5 mi of a shuffled downhill while trying to stay upright and conscious.
I thought I had the nutrition figured out, but I guess not.
WTH?
Sick all this week. Very cranky as I had hoped to test early and yeah...haven't done a wo yet. Feeling accomplished...managed to vacuum the whole first floor. With breaks. Now to watch Xfiles with my girl (who is also sick!) BOOOOO!
@ Mark L. - you and Trent are like a Swiss Clock, consistent and on time every time! SOLID work guys!
Tuesday TRP slog jog: https://www.strava.com/activities/495217679
Wed TM TRP lunch run at 1% - https://www.strava.com/activities/495727043
Hump day is now over the hump! Thurs V02 intervals are going to be special - I can already feel it.....
SS
@Al, we all have underestimated the workout load-nutrition numbers...I'm sure you'll bounce back tomorrow.
I got outside for today's run. It was ~45 degrees with 8 mph winds...nice to run in shorts in February. 9 miles/71 mins is in the books.
Could not run yesterday as I had a full day at work+dinner...was a low priority workout so..no biggie
@ SS - ha! Love this: "Do you think my muscles have anything to do with me being faster and stronger?" Morpheus, The Matrix" Yep, I think our muscles are definitely getting stronger (esp. the heart muscle!) Looks like yours certainly are after that run on Wed.! Even your Tues. "slog jog" was a nice little progression:-) Nice!!!
@ Gordon - nice to see you running again:-) Smart move keeping it low level. Good luck with the increases!
@ Steve - Wow! Your rest day sounded pretty exhausting to me! No wonder you pass so many jumbo jets:-)
@ Trent - nice brick on Tues. at probably "dark-o'clock"!
@ Derrek - "Uneventful" is a GOOD thing:-) Nice job.
@ Al - everyone is like "WHAT? Al bonked???" I'd say your day was a recipe for bonking, especially if you didn't nail the nutrition! But then....... drum roll....... He's back and runs the fastest ever since Dec.! Sounds pretty awesome to me:-) I'm certainly with you on the slower speeds. Oh well - at least we are still out there:-) Nice comeback, my friend!
@ Mark L - great discipline hanging in there for 7.5 miles! You got it done - that's what is important:-)
@ Chris H. - I know, right? "Al" and "bonking" do not belong in the same sentence!
@ Trish - SO sorry to hear how sick you have been:-( However, congratulations on getting the vacuuming done!! That's a WKO in itself! Feel better SOON!
@ Derrek - I cracked up about you running in shorts! I ran yesterday in right about the same temperature (mid 40s, breezy) and I had on long, warm pants, a long sleeve shirt and jacket, gloves, and a wool headband! I hate to be cold!! Nice pace on that run:-)
@ Gonzalo - nice, long run on the treadmill! That's getting pretty close to my limit on the darn thing:-) And yes! No biggie on the Tues. run.
@ William - 9 miles at target pace? Yep, nothin' wrong with that! Some days we have the "extra zip", and some days we don't. And we shall carry on, sir!
My week has been pretty good, all things considered. Tues. I was visiting my daughter and ran at her gym for my 4 miles. It was a little rough because I did not have the best sleep with both Grandkids in my bed:-) Totally worth every minute of lost sleep though! I got home late afternoon, after driving in the rain for 1 1/2 hours and had zero MOJO to get on the bike, but my Facebook Tri-Chicks got me thru:-) Yesterday's run was with Turby, therefore, way too fast for 7 miles, but I did it. He loves to push me on these runs to see what I've got. He's such a brat:-) Kidding, he will make me a strong runner eventually! Today's brick was a tough one on the treadmill after the V02 bike intervals - mostly mentally tough. I just wanted to get off but I finished with the hill strides and now I can rest these legs tomorrow!
Consistent, Persistent, Resilient! Keep it up everyone!!
45:14min and 5.5 miles for 8:13 min/mile
https://connect.garmin.com/activity/1055495791
@Carol, It was a cold 24 degrees and I wore warm up pants over my shorts this time with three layers of tops :-)
I've got in four 30' efforts this week, still run/walk and I decided to take the day off. With a messed up schedule last week I've did 6 days in a row (sat-Thurs) and can feel the effects a little. So with some cross training tomorrow, moving my mother to her new place we will see how I feel tomorrow after moving. I'll do some extra stretching, rolling, hit the hot tub and enjoy my Friday evening with my wife. An excellent way to get SAU's
In the end I'm okay taking tomorrow off as well as I can still get in 5 run's this week. Consistency is key moving forward and go a max of 4 or 5 days right now and even better a 3 on 1 off approach especially as I up the running time.
5.5 miles in 44:28 at 8:05 pace
https://connect.garmin.com/activity/1056365692
I'm so inspired by you all consistently hitting all these runs / paces, and hope that very soon I have a week where it all comes together! I have been getting in 3 - 4 runs and hitting prescribed paces, but sometimes not total volume (especially mid-week.) And those post-FTP-interval-bike runs -- no way! Usually doing those rides in the am before 7am work commute and just can't get up early enough to get both in, plus... I'm gassed after those trainer rides - how do you all do it???
I'm also dreading test week next week... it psyches me out, so I figure now is a good time to get myself plugged back in!
Welcome Julie! Need your mojo.....
@Gonzalo - you're another one that is so consistent bro! Damn fine work!
@ Captain C. - regarding that quote below........Morpheus is trying to teach his apprentice that most of anything you want to accomplish is really in your head..........much like those VO2 intervals we have all been experiencing (many of us early in the morning) you learn how mental it really is by the time you finish the last one and realize you CAN do it...........
So far nailed all runs this week through Sat. Thursdays TRP run: https://www.strava.com/activities/496493223
Friday TM elevation run: https://www.strava.com/activities/497096227 Had a few too many margaritas the night before
so, was sweating what felt like pure tequila drops on this one.......just painful....
Saturday pre - ride run: https://www.strava.com/activities/497806474
31 miles so far this week....... Sunday run is gonna hurt!!
Good luck out there tomorrow all you animals!!
Well here we are again at the end of another week and getting past the halfway point of the OS,it just happens to be test week coming as well. I did a test end of January so I am passing this week up. It will be a recovery run week for me. So a much anticipated slow down in my mileage next week. Totals for week 7 are 6 runs with my run this morning being a 20 miler, I punched the clock at just over 55 miles for the week. In all I have been able to hit the mark for each run workout. I did not do the Z5 biking, made it Z4 so that my legs were not drained for my downstream runs and knowing Sun run was a biggie for me.
@Julie, jump on in and ride the mojo
@SS thanks for all the positive chatter keeps us all moving forward
@Gordo, WTG and taking those steps short,sharp and consistent this week, keep building dude.
And to the rest of the peeps see you all next week and I leave you with a Pre quote, Happy Testing !!
I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it.
@ Ross - 55 miles of running in a week, any way you cut it, is BIG work man! .......and to throw down a 20 miler at the end of that week is HUGE! Way to lead!
My Week 11 has come to a close with today's track work: https://www.strava.com/activities/499059515
I gave myself 10 X 400s at Z5/IP or better pace........
Glad that's over......legs feeling very humbled at the moment!
Good luck out there today and safe training all! I think most have a rest day given Tues is FTP testing!
SS
DS
https://connect.garmin.com/activity/1059084936
Felt really tired towards the end. I think that cumulative fatigue is catching up with me.
4 runs and 29.1 miles this week
Well my Sat. delayed brick run in the heat (got up to 67 deg. in Feb. here, just crazy) had my HR not anywhere I wanted it but went 4.4 miles at 6:25 pace.
Followed that up at O'dark thirty this morning with 90 minutes with the 2X1 @ Z4 and Z2 for the final miles. It ended up being a 13.1 mile run in 1:29:00. I think I should ask R&P for my money back... cause I was not supposed to exceed 13 miles in the workout but it was for 90 minutes and at my paces this training plan has got me too I wasn't able to get all the minutes in..... Wow I guess that is what happens in the EN world!!
https://www.strava.com/activities/498929768/overview