JOS run week 3 !!

[Deleted User]

Welcome to week three. Now, with two weeks of OS training under our belts, we should be all warmed up and into a regular training schedule and you might already see a bit of improvment. 

This week we see our Tuesday, Thursday and Saturday runs remaining the same.  Basically it means consolidation and the fatigue should start to show itself.

I don't know for you, but weather here in Montreal has really been friendly since week 1 of JOS, I hope the same for you. Being out of town for work this week and next week, I hope I'll be able to keep doing some quality runs.

Keep posting and sharing all your training experience during this week !

William Jenks

Speaking of Fatigue...  (I was having new-forum issues last week)

On Saturday, did I feel great.  I felt like I was getting in shape and I was going to be able to run HMP for long as I darn well wanted to after my bike workout.

On Sunday, I got reminded that I'm not in that great of shape and that I'm older than I used to be.  I got my 9+ miles in (and outdoors at that!), but boy did I notice for the first time this OS the work.  Trying to be wise, I cut back the effort to just "whatever pace" except for the 2 x 1 miles, where I did give it what it took to get to TP (about 7:00 miles).

This writing is Monday, and I am very glad to have a leg day off and just took a pretty short swim.  (Pool is very convenient for me.)

Jeff Sullivan

Mr. Jenks I'm with you....last week was crazy work week...was able to squeeze in some wko's though...sat was riding/running outside which felt great...sun outside again but legs were tired...today legs are groaning but a 1500 yd swim felt good

Paul Curtin

Totally dropped the Saturday short run and Sunday long run due to a wicked head cold.  Hate travelling to client sites in winter.  Better today ... three easy on the hotel treadmill.  Hopefully not pushing through was the better approach

Jason Veith

First run for the week.  Just a quick 3 miler before work.
https://connect.garmin.com/modern/activity/1540273516

Felt like a nice comfortable pace.  I'm finding out that if I just cover up the time/pace/distance on the treadmill with a towel, I feel like I can run all day.  Once I start watching the clock is when I start to get tired.  It has to be a mental thing.

Patti Thompson

 Once the trainer ride got bolloxed up I decided to go and do a nice easy run and it felt WONDERFUL!  No PF pain before, during or after!  Wahoo!!!

Gordon Cherwoniak

Up to a whole 7' running in my split run to and from work, 32' total walk/run.  I'm holding at 15-20' this week as I had to shorten the mid-week run to 3' last week.  I might stretch for 21' if feeling really good but from past experience I need to hold things in check.  If I do anything over 15' it's better then last week and right now consistency 3X week means more than time or distance.

Jeff Kane

Had to run in the PM today hitting all the target numbers.  Not my favorite since I'll be running the Wednesday wko in less than 11 hours. But, I am sure there is some goodness in there somewhere. 

Steve boer

Felt really good on the bike today and followed it up with a treadmill brick (1% incline) due to the lousy weather. I think this was my first treadmill run since I rehab'd my knee after getting it scoped 4 years ago. I really hate the treadmill. I'm not certain why, especially since I'm such a huge advocate for the trainer. 

All my intervals were on, but it felt  much harder at TRP than my long run on Sunday at TRP. Thankfully the weather should be better tomorrow and I can get back outside. 

[Deleted User]

wanted to go for a run tonight, but icebergs are falling today and its wayyy too dangerous to go outside and not crazy enough to go on the treadmill.. good thing i went running last night.

Good job all!! 

Jeff Kane

Wednesday morning run complete. Solid run given the fact that it was less than 11 hours after my Tuesday run. A bit slow on the first mile, then hit my rhythm. Hit the rest of the numbers as outlined. Happy with the outcome, now I can get 20+ hours of recovery! Good luck all!

Jason Veith

OS Wk3 Wed Long Steady run in the books.  Legs felt a bit tired because I did my Tuesday bike in the evening.  Just ignored the legs and keep jamming to the music!!

https://connect.garmin.com/modern/activity/1541831631

Jon Bergmann

I decided to swim this morning and then do the long run later today. It's hard to give up swimming with my crew. It is more social, but we swim pretty hard. They gave me a hard time for not pushing all of the intervals--but I have to run 8 miles at lunch today.  

so far, I have been feeling great..the intervals have hurt, but it has been great to get back to this regimented of a system.  No more just going for a ride or a run...

Tom Box

Wednesday long steady run done this morning on the treadmill.  A little stiff when starting out but loosened up and no issues.  Just getting the work done per plan!  I've been using my new Stryd power meter these last couple of runs.  Just collecting data and figuring out how to use it for now.

Terra Meierdierck

Well, my week is getting flasked up.  I will have to see how I can manage to salvage it.  Yesterday the weather was terrible and I wasn't able to get to the gym in the morning to do my workout before work.  I was able to get a run in afterwards and a quick swim - but it was too late to do everything.  I woke up early this morning to run before work - only to find that my bunny is having an issue with her dental abscess again and had to rush her to the vet.  Le sigh... 

Catherine Branch

Wednesday steady run done -- 8 miles on the TM.  Legs felt fine, glutes a tad tight right now, but nothing a little stretching and a foam roller won't fix!  Of course, let's see how tomorrow goes!

Shaughn Simmons

@Gordon - fantastic progress on the run front happening with you!
@Jason V. way to post those links to the work getting done!  Nice run!
@Patti T. - its a win!.....pain free running!  You're getting stronger!
@Catherine - 8 miles done on the TM like nobody's business!

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

Shaughn Simmons

@Gordon - fantastic progress on the run front happening with you!
@Jason V. way to post those links to the work getting done!  Nice run!
@Patti T. - its a win!.....pain free running!  You're getting stronger!
@Catherine - 8 miles done on the TM like nobody's business!

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

Steve boer

Did my wednesday run on my lunchbreak at work, and I gotta say, it felt great. I'm continuously building a stronger and stronger base and gaining more confidence. Had a hard time keeping my pace slow enough, and ended up overshooting massively (which I know is not a good thing). Finished with a strong push for the last mile. We'll see how tomorrow goes, but at this point, my biggest accomplishment is consistently hitting my workouts. I think I missed one bike last week, but that's it. 

John Culberson

2' walk/2' run for 30 min. Felt great...patience ;-)

[Deleted User]

Was able to do my 65' trp tonight, was tuff cuz of accumulated snow on sidewalks and Quebec city is sooo hily lol.

https://www.strava.com/activities/844510914

@Steve boer running at lunchbreak is always, kind of cut the day in 2 ! GJ!!
@John - Good job, patience will eventually pay back!

Jason Veith

Quick 3 miler before work.  Now to rest the legs at work for a nice bike tonight.

https://connect.garmin.com/modern/activity/1543335035

Trish Marshall

Well kids, sorry I've been slacking in the posting department, but I've been traveling and trying to not be on electronics while on vaca.  

I missed a bike workout (thursdays VO2) and replaced it with Saturday's wo last week, and ran daily Saturday through Tuesday in sunny Naples FL.  Sunday's 79 degrees and 2xTH was TOUGH!  No complaining though.  I did the Wednesday long run in the sun before flying out again and did Tuesdays bike and brick yesterday.  Legs felt that FTP ride for sure, but the trp run post felt great.  Hope after todays 30/30's my legs feel the same way!

My goal this year is to really embrace the trp pacing I have earned with my Vdot.  I KNOW consistency is critical for my success on race day, so I am making it a priority.  I just tell myself I am burning fat (someones weight is up!) and my diesel engine to keep myself on pace.  

I travel to FL again for a week next Thursday (keeping my sponsor aka hubby who hates winter happy) and have already made arrangements to ride on the Saturday.  I will try to not miss a bike wo by doing some stacking if Coach P approves.  Gotta get the work in somehow!

Tom Box

Did my 30' at TRP with some strides this morning.  I don't like to run outside early in the dark so it's on the TM.

Jeff Kane

30 minute run complete in the evening. Felt really solid even though I am a bit fatigued. Sitting in my compression boots recovering and planning on trying to get 8.5 hours of sleep tonight to get back to feeling fresh! Day 80 of my run streak is in the books as well, during this period I have cover a bit over 322 miles. I'm glad I undertook this streak as it is really bringing my run around. 

William Jenks

I'm a bad, bad man... forgot to post yesterday... Wednesday run was uneventful.  The good part is actually that running for a bit over 60 minutes is getting to be uneventful too.

I view this and Saturday as the two key runs for the week.  I do the brick runs, of course, but not too concerned about pace on them or if they are 10 minutes long or short...so I usually won't post on them. 

Here's to everyone else having boring Wednesday runs, too!

Betsy Kantor

Hi all!  I'm really late to this party. I got back from the two week trip to Japan last Friday. I didn't post but ran both Saturday 5 miles, and sunday 4 miles, all slow 125HR. 
Still so jet lagged. First day back to work Tuesday and it was all I could do to get up just in time for work, and had late call so no bike/bric. Up Wednesday early and  got 45' run in before work, again all 125 HR. Temp outside was 34degrees (just like my AMs in Japan, but this is scottsdale) but I know how to layer for it. 

Lots of great work being posted!!

Joseph Lombardi

Running has been coming along nicely..even thought I have skipped at least one Brick run each week...which I might typically make up on the rest day as a Swim/EasyRun...Anyway ..this week I was in Chicago on business M-Thurs...so no bike acess meant 3 days of running...luckily weather was nice enough to get out along the lakeshore each morning and hit my t-th runs+...hopefully it all continues to hold together.

Shaughn Simmons

OK peeps, how is week 3 holding up for all?  3rd run for me this week was today at lunch on the TM.

https://www.strava.com/activities/846088296

It may cost me tomorrow but I will find a way to push through.  Have a great weekend all!

SS

Ann Sloan

So far week 3 is treating me well....I am really liking the changes from prior years - maybe cause I am actually liking running better. lol
Tuesday/Thurs I have a route from the gym that's about 3 miles...so running it in the morning not as a brick.
Wed was really nice to get to the TRP pace and a little faster.
Ran the sunday run today and killed it.  
Cheers to everyone for tomorrow's run!  

[Deleted User]

good job ! came back home last night and was bummed that It was too icy to go run outside.

Hope to be able to do the long run tomorrow.. but work gets too much attention these days!

good job all, keep working hard, its nice seeing all the work being done with all of you!!