2016 JOS Run Thread Wk 12 - March Madness! The good, the bad, and the ugly!
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Welcome to the JOS Run Durability OS Week 12! Holy Moly... time is a flying! So March Madness is upon us - in many ways. Besides the NCAA stuff... whatever... we have Crazy weather, Crazy presidential candidates, Crazy PRs, Crazy Spring Break adventures, and Crazy running:-) However, in spite of this MADNESS, it does seem like everyone is getting stronger and the CPR (consistent, persistent, resilient) is paying off in spades! It's almost like I never know what to expect anymore, but it's more than not a pleasant surprise:-) We just go out and run and hope for the best, and there it is!! I do know that the rest definitely helped me last week and I will continue to listen to those clues for when it's time to back down. Hope you are all enjoying the strength and work of the Outseason and gearing up for the last few weeks! We should all work towards getting to the Sweet Sixteen, and Final Four, and Finals, and Champions! (Did I get that right? LOL) Let's try and give it our all now, and like Scott says: "Hold the Line". Have a great week and let us know how you're doing!
March Madness Quotes:
WELL, IN OUR CASE, IT MAY BE 40 MINUTES, 90 MINUTES, 120 MINUTES, 15 HOURS..... WHATEVER. YOU GET THE POINT:-)
Comments
Keep up the great work in week 12...
link--> https://connect.garmin.com/modern/activity/1094349491
This also will allow me tomorrow to focus on the ugly Tuesday gorilla!
@Gonzalo - nice looking 10K!
@William - get well soon bro!
Lunch hour Z4 run interval work complete in 22 mph winds: https://www.strava.com/activities/523851991
Ran 5 miles yesterday morning.
Happy Tues peeps!
First time this OS I didn't do the run as a brick, and the first time in months I ran in the evening. Got it done, but it really felt bad!
Wonder how tomorrow's run is going to feel with only 12 hrs. recovery? Oh well, the split runs are coming!
7.55 miles for 7:57 min per mile avg
Good day today
I'll almost certainly end up extending my OS by a week or two and just repeat this week or even go back a week.
Wednesday am run done in my usual 'not quite an hour' fashion- 5 miles LSP, good heart rate control. Hopes of a few more miles after work never materialized due to extreme fatigue
While I was there I could not resist and signed up for a 10K Sat morning.... More to come tomorrow...
@William, glad to see you easing back into your run...be careful not to do too much too fast.
With Spring Break activities, my running has been spotty, which is OK because I've been able to get my bike and swimming done.
Wednesday: morning swim; no run due to all day college visit.
Thursday: morning swim and PM brick run at 6.4 miles/50 min
Friday: full day at Kings Dominion Amusement Park with son and 2 friends. I'll run if I get home before 7PM. So far I've walked 3 miles in the Park so that might have to count toward my run.
@ Leslie - you are having a great string of runs! Glad to hear you can now keep up with your prego girlfriend. LOL Big Congratulations on your 90-days of running! That is so impressive.... I couldn't even talk myself into going out today. Ugh...
@ William - We all wish you luck on getting your running back! Sounds like you are being really smart about it. I love that "elliptical/running" idea! So far, so good... The achilles is a tricky little bugger! I have small lifts in my shoes that I've used for years, and that seems to have helped with my achilles/calf problems. Knock wood!!
@ Gonzalo - good idea getting your Tues. run in on Monday. Looks like it was a GOOD one! Nice pace on your Wed. run as well!! You are so funny.... "couldn't resist and signed up for a 10K". Sure, why not. After your sub-8 min pace run this morning, this will be an interesting race tomorrow:-) Good luck!
@ SS - Nice speed intervals on Tuesday! Especially after running 5 the day before...
@ Trish - glad you got the treadmill first on Tues. and got that run in! Nice to get outside on Wed., huh? I know - the first time outside and I tried to "run" up the first hill, my legs were like: WHAT??? LOL Great job.
@ Mark - Yeah, if I don't run right off the bike, it's really hard for me to get motivated later - especially into the evening! Nice job!
@ Derrek - You always seem to find a way to get those runs in:-) Nice! I'd say a day at the amusement park counts as a run workout, definitely!
@ Phil - Sorry to hear about the stress fracture, but glad that you are able to continue running - even if less volume and speed. That really IS good news!
@ Mark H. - Ohhhhhh bummer about the foot pain. I wonder what happened? Seems like you didn't feel anything while you were running. Ugh - I hate when that happens. Yes, be smart and lay off the running a bit.
@ Betsy - glad you got that Wed. morning run in! It's just SO hard at night...
Wishing you all a very Happy Easter! Hope you enjoy the weekend and family or whatever you have planned, especially your runs:-)
As its a mini sprint, thankfully they added a 5k which is what I did.
Got up early and did 3mile LSP with the dogs (and were they miffed about the shortened weekend run-the looks as I left them....)
Race was at 0715-I made my goal which was a sub 8:20 pace:
I started out faster than planned at 8:13 pace first mile, slowed to 8:25 2nd mile then kicked it up 3rd mile, especially the last .5 for an overall 8:18, Vdot 37
I estimated Vdot at 36 beginning OS. 8 week test I fell to 35 (8:30 pace) but made goal today.
I believe my 80/20 LSP training is paying off as most of run I felt lower RPE
Actually the race was a little longer 6.4 and the GPS showed 42:00 for 6.2
Felt awesome ! I think it's all the training at 6000ft that paid off. Many times it felt like I was going downhill when it was actually flat
Nice race results, Betsy and Gonzalo. I haven't had much to report in the JOS run threads b/c this OS has been all about the bike for me. The run has been nothing more than 70 runs ranging from 2 to 10 miles, all of them near TRP (Z2-3). Well, my 71st run of the OS today was a bit different. Emily Brinkley helped put on a local 5k, and I do what I'm asked when EB asks. Mike Crosby is my speed, he's been slowed this year, so our plan was to run it together for fun. When I race 5k, I try to hold 6:20 or so the first two, then empty it trying to get down near 6 for the third. Crosby's goal was to hold 6:35s for the first two, then blow up and jog it in. Sounded good to me. I think they said 755 runners at the start. EB sang the national anthem (voice of an angel and, unlike Beyonce, no lip-syncing). First mile had two significant downhills, each followed by a real uphill. Oh, and lots of wind. But we finished the first one right at 6:35, probably in 200th place. As expected, we moved through the crowd during #2, passing several dozen, again holding right at 6:35. When we turned to go south back toward the finish, we found ourselves on a flat to gradual downhill, on great new pavement, with a tailwind. My brain doesn't function properly when I'm wearing a timing chip, so I parted with MC, took off and held 6:05-10 most of the way back. But the last quarter mile required us to turn around, go straight up hill into the wind again. I completely fell apart, but not as bad as many others. I probably passed another 10 during this really mean finish stretch. Ended up averaging 6:21 for the final mile+. 20:09 isn't anything to write home about (the winner ran 4:45s and went 14:xx), but I'm ok with the effort given my complete lack of speed work. Won AG by a minute, 20th OA. Crosby finished a half minute back, claimed 3rd in his AG. Tomorrow . . . back to the bike.
!
I forgot to add, that in EN style, I also won my AG (pretty small field). Actually, they hadn't moved me out of 55-59, even though I am 60 this year. I actually won both!
!
I forgot to add, that in EN style, I also won my AG (pretty small field). Actually, they hadn't moved me out of 55-59, even though I am 60 this year. I actually won both!
10K jog Friday thru Rice Univ--> https://connect.garmin.com/modern/activity/1101175848
10K Race Saturday Morning --> https://connect.garmin.com/modern/activity/1101175920
Yesterday's brick run on the TM was cut short due to a sore calf again. I'm pretty sure it's from the trainer, because this doesn't happen when I ride outside. Anyway - despite that... I had a great run today. Started easy to test out the calf and felt just fine. Ran a progressive 4-mile warmup from Z1 to Z4. After a gel and potty break, took off for the next 5 miles. Got 3 in Z4/Z5 then did 2 * mile in Zone whatever (fast). Nice to see sub-8's again. Feeling the achilles a little tonight (from wearing heels to dinner? LOL) I think I am having sympathy achilles pains for William! Anyway ... let's wrap up Week 12 with some good stuff!
@ Tim - Oh I'm SOOOOO excited for your 5 mile run on Friday! Yep, no need for fast sh*t! Just keep doin' what you're doin'. Woohoo.
@ Betsy - WOW! Congrats on the awesome 5K race and new Vdot:-) Yep, as I said to Tim, just keep doin' what you're doin'. Hot Dang! Awesome that you won BOTH age groups. I love when that happens:-) You rock! When you get in the "upper" age groups, it's always fun to see how many chicks you beat in the younger age groups! LOL
@ Gonzalo - you totally killed that 10K race! Especially with NO taper, etc. You're run the day before was not exactly a "jog" as you called it. Then you went and won your age group:-) Yep, you are just like the pros... altitude training then come down and kick some butt! Nice!
@ Mike - Seriously?? That's just crazy winning your age group and no speedwork. Well, obviously you don't need to do speedwork. But the thing that really caught my attention in your post was the EB sang the National Anthem??? WHAT??? We need a video of that for EN. I'm not kidding! So for someone who is focusing on the bike and not doing speedwork - I say "GREAT JOB". Oh - and if my calculations are correct, you are running a LOT of days! Congrats and THANKS for checking in:-)
Okay folks. Bed time:-) I am looking for some inspiration for our Week 13 theme!
Finished the week with an 8 mile Sunday run back into "thin air" . 1:04 to average exactly 8 min per mile that I was barely able to hold...
link--> https://connect.garmin.com/modern/activity/1101635619
Week 12 is done. I squeezed in Sunday's long run just before dinner. This run included 1.5 miles with my dog, 6x400 (1.5')@6:00 and some Z2+ to TRP paces: 10.5 miles/80' at a 7:40 pace. For the week, 4 runs at 26.8 miles...missing Wednesday's long run shorted me about 10-11 miles; Oh well, on to week 13, my final week; then I pick up HIM training for REV3 Quassy.
@ Derrek - smokin' fast intervals! Glad you didn't do those with the dog:-) LOL The paces of the whole run were great! Have a super duper last week of OS!
My Sunday run was my first testing my ability to run for an extended time without hurting my Achilles again. Ran 45 min straight without any problems, so this week I will stretch it out.
I'm basically going to go back a week now and finish up with three strong weeks.