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16/17 DOS run week 8 - Test and rest

Scott GiljumScott Giljum
in General Training Discussions
Welcome to week 8 all! This is test week where hopefully all that work you've been doing shows up. There are resources on the training page that discuss testing that would be worth checking out. 

In addition to testing, you get a little extra rest. Take full advantage of it so that you have plenty of gas for the home stretch starting next week. As hard as we've been pushing, it is tempting to sneak in extra work. I would caution against as that will likely have some blow back down the road. 

Make sure urge to post how it goes and get feedback if you need it. Have a great week everyone!

Comments

  • Ed AponteEd Aponte
    edited January 26, 2017 7:26PM
    Bike test complete. Now rest until run test on Thursday!!!  That was tough. Can't wait to look at the data (I hope, I hope...). Good luck everyone. 
  • Rafe ArmstrongRafe Armstrong
    I haven't posted much lately due to time but have been hitting all the workouts.  I did throw in a 16.5 mile trail race weekend before last and did well enough to be the top old man finisher.  Very steep terrain and all the descents gave me the most soreness I have ever experienced due to all the eccentric contraction of running downhill.  Though I was able to bike hard(did my very hard Saturday ride after the race on Sunday) since it is all concentric work, it took me 4 days before I could come close to walking right much less run:)  Bike test went very well this morning with a PR FTP and I am looking forward to testing my run limits in a couple of days.  On a side note I have gotten to get in the pool several times recently including a nice 3000 yards last night.
  • Shaughn SimmonsShaughn Simmons
    @Rafe - Damn!  16.5 miles on a trail would prob finish me off right now!  Fantastic job and congrats on PR'ing the FTP test this week!

    I traveled to NYC Monday and returning this evening (Wed).  Ran on TM in hotel both Tues/Weds....that's about all I could squeeze in with the work/travel schedule.

    Tues: https://www.strava.com/activities/842539457
    Wed: https://www.strava.com/activities/843676743

    Have a great week all!

    SS
  • Mark LaneMark Lane
    Run Test done! Legs were actually a little sore from the bike test, but once I got going felt pretty good. Gained back a vDOT point 36 to 37, hope to be back to 38 by the end of OS.
  • Scott GiljumScott Giljum
    Way to get it done SS!

    Nice looking improvement Mark!

    How has it been for everyone else? The forum has been quiet from the DOS. 
  • Ed AponteEd Aponte
    edited January 26, 2017 7:30PM
    Finished run test this morning.  MASSIVE improvement since joining EN. Ran my @$$ off this morning and it shows.  Looking forward to input from coaches.  If this keeps up it'll be my fastest year in a while.  

    https://www.strava.com/activities/844879519

    Best of luck to all out there testing today!
  • Darrell Strube (OLD)Darrell Strube (OLD)
    Wow.  Work does work! I had great results from both test this week.  Gained 20 watts and took almost 90 seconds off my 5k. Good luck the rest of the OS, I am dropping into IMTX training for the next 12 weeks.
  • Scott GiljumScott Giljum
    Great work Darrell and good luck with IMTX!
  • Tim SullivanTim Sullivan
    Just finished my bike test. Increased FTP from 259 to 297 (at least on my bike trainer, unfortunately doesn't equate to my powertap which reads about 15% lower at higher watts).  I didn't have the powertap at the first test so I didn't use that as my comparison.  The good thing is my power went up.

    I did the run test on Sunday when I ran the 3M Austin Half Marathon. I was happy with my improvement, my time and very happy with both my increase in speed throughout the race and my last 5K time of the race which was faster than I was running a 5K without the 10 miles in front of it.  My heart rate also didn't go up massively like it usually does!  Here is a link to both my run report (with shots from Stryd power meter) just scroll up a little bit and my bike test
    http://endurancenation.vanillacommunities.com/discussion/22349/tim-sullivan-micro-thread#latest

    I'm also changing over to IMTX training.  Good luck everyone
  • Shaughn SimmonsShaughn Simmons
    edited January 27, 2017 6:46PM
    3rd run this week for me, all on treadmills unfortunately.

    Hanging in there with the business travel and snuck in a lunch run today: https://www.strava.com/activities/846088296

    KMF!
  • Jacklyn MooreJacklyn Moore
    Unfortunately guys I have been sick this winter so much that Coach P. is having me reboot to the February OS that starts On Monday. So I am checking out . Have a great OS. You guys are looking fantastic!
    Thanks for everything. I will be seeing you around.

    Later tater!
  • Rafe ArmstrongRafe Armstrong
    Run test improved from 20:48 and VDOT of 47 to 19:50 and VDOT 50.  Very tired trying to do this.  I think I have more in me.  Gonna ease up a couple more days on the intensity then hit it hard again to the end.
  • Shaughn SimmonsShaughn Simmons
    HUGE improvement Rafe to 50!  Fast in my book!  You earned it!  Protect it!

    Finished up the week with long run on TM incorporating intensity intervals.....
    https://www.strava.com/activities/848708066

    Finding that I am slowly improving on my focus during the hard run intervals but need to keep at it consistently.

    SS
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