JOS Run week 2 !
Welcome to week 2 - really like how that group is moving and level of participation all both OS threads, keep posting, that keeps everyone motivated !!
With test week behind us, it's time to get to work.
The week's primary runs are the long run on Wednesday and the speedwork on Sunday, each increasing in duration over the OS. Those are the one that will pay huge dividends on race day!! A big part of the running we do now is designed to increase durability. To do that effectively, that means a focus more on frequency than volume (5 X Rate: 1 mile = 1.61 kilometre" title="3 mile = 4.8 kilometres" data-convertit="4.8 kilometres">3 mile runs is better than one Rate: 1 mile = 1.61 kilometre" title="15 mile = 24 kilometres" data-convertit="24 kilometres">15 mile run).
Tuesday and Thursday are stride runs, brick them or complete them later in the day. Logistic should be easier if done as brick run (only one shower and you are in the mood of working out!)
It is suggested to complete Saturday'so run as a brick, though work it in as you can.
With test week behind us, it's time to get to work.
The week's primary runs are the long run on Wednesday and the speedwork on Sunday, each increasing in duration over the OS. Those are the one that will pay huge dividends on race day!! A big part of the running we do now is designed to increase durability. To do that effectively, that means a focus more on frequency than volume (5 X Rate: 1 mile = 1.61 kilometre" title="3 mile = 4.8 kilometres" data-convertit="4.8 kilometres">3 mile runs is better than one Rate: 1 mile = 1.61 kilometre" title="15 mile = 24 kilometres" data-convertit="24 kilometres">15 mile run).
Tuesday and Thursday are stride runs, brick them or complete them later in the day. Logistic should be easier if done as brick run (only one shower and you are in the mood of working out!)
It is suggested to complete Saturday'so run as a brick, though work it in as you can.
Have fun, keep working and keep sharing your thoughts/experience and frustration with your teamates !
2
Comments
Time to work....time to get fast!!!
https://connect.garmin.com/modern/activity/1529435950
@ Howard - the fatigue will build over the OS as the workouts ramp up. Use the off days wisely, get some extra rest and keep up on nutrition. I'm tracking my waking HR to make sure I don't get to fatigued and need multiple days off.
Got in 6' running yesterday. 2X(2x1.5'). Goal this week is 15-20' running over three sessions.
My goal for the week is 22 mostly easy (TRP) miles and as of this morning I've logged 11. Three Monday, four yesterday and four this morning. All outside miles too (which is a bonus in January in KY)!
I'm now letting the legs rest in preparation of the VO2 bike work tomorrow. Nice work everyone!
Nice work out there Cherwoniak! Looking consistent!
My fight with the TM over lunch yesterday: https://www.strava.com/activities/835184339
Woke up moving slow this morning!
SS
Today I pulled a couple of Z4 miles on the back end of this lunch run: https://www.strava.com/activities/836308799
Wore me out......tired..
I'll focus on yoga, and bodyweight strength work until Saturday. The good news is that I'm home all next week and the week afterwards. #smallvictories
https://www.strava.com/activities/836748811
Good job everyone !
I have a good habit now - Tuesday / thurs am I run in the morning..bike at night.
Hit my numbers on Wed Run....and was OK this am. I like how we only have the intervals on Sunday!
I love running in that space with the feeling of fatigue and load on my legs......makes me feel like I might be doing something right.......
@ Al: great insight...I had the exact same thought last night as my garmin kept going off as I was exceeding my pace and heart rate. Yet as an ultra runner I definitely should know better...you can't bank time and its all about having some in the tank to deal with really tough moments when we hit that line. Keep pushing...keep training
#GoGetIt!