2016/17 NovOS Week 13 Run Thread - The Final Week to Stretch your FAST Training
This is your final heavy week of your FAST training regiment that is the OS. It's hard to believe that we are headed into week 13 and can see the light at the end of the tunnel fast approaching. This week is slightly "easier" than the past two weeks, though I wouldn't dare call it easy. Run times are down a tick on both of your long runs.
Next week is test week, so get psyched up and plan for how and where you will be testing. The Coaches emphasis is for you to complete a half marathon at the completion of the OS. It isn't always possible to find an event that coincides with week 14, so find one as close to it as you can. Completing a 5k or 10k TT is also an option if you aren't able to fine a 13.1 event. Since I have a lot of 5k TT data, I like to finish the OS with a 5k test. It allows me to track my progression through the OS and from season to season. I will then find a 13.1 event or just run my own later in the month.
Continue to stay focused and healthy this week.
Next week is test week, so get psyched up and plan for how and where you will be testing. The Coaches emphasis is for you to complete a half marathon at the completion of the OS. It isn't always possible to find an event that coincides with week 14, so find one as close to it as you can. Completing a 5k or 10k TT is also an option if you aren't able to fine a 13.1 event. Since I have a lot of 5k TT data, I like to finish the OS with a 5k test. It allows me to track my progression through the OS and from season to season. I will then find a 13.1 event or just run my own later in the month.
Continue to stay focused and healthy this week.
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Also, I missed my brick today. So I will run a little extra tomorrow morning. My training plan suggests 36 miles for me this week. I will be lucky to get in the 25 mile area with 10+ tomorrow, 5 on Saturday's brick and ~10 on Sunday.
Hope everyone has had a good run today.
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
https://www.strava.com/activities/844503957
@SS - Sweet downward progression on both runs.
@Derrek - WOW!! That run shows a great come back from injury.
Strava
@Phil Mills - I like the apples to apples 5K approach.
@Shaughn Simmons - I think you stayed in the same hotel I was in last year. Nice work getting it done on a hotel treadmill.
@Derrek Sanks - You were flying
The 5k provides a good metric for progress through the OS and to previously completed OS's.
Question to the group:
- Should I do a 5K time trial run next Thursday (week 14) and then race a half-marathon on Sunday?
I would like to have the 5K to update my VDOT calculation. But I know the OS plan is to do a half-marathon as we exit the OS.
There is a half-marathon race about 75 minutes from my house that I could do. However, it has a rolling course so I will run a different pace than I would on a flat course, which is what I have been using to test myself since October.
Clearly, I have enough fitness to do both runs, however I am not knowledgeable enough about measuring stress scores to know how to interpret my half-marathon data if I did an all-out 5k test a few days beforehand. Also, this would require me to do the 5k test about 48 hours after my FTP. The OS plan is to put more days in between the FTP and run test.
@Patrick M. - I agree with DS comments, go for the HM! An HM in a race setting is a more accurate reflection of your fitness compared to a 5K......as Phil calls out above.
@Phil M. - thank you
Playing catchup this week after travel and work continues....hit the TM at lunch today and finished strong but it cost me: https://www.strava.com/activities/846088296
I've had to back off running these last couple of weeks because I've done something to my left hip. I'm trying to be good and let it rest, but I feel like all the hard work I have put in up to now is going down the drain. Somebody talk me off the edge!
I had a good long run today with the 5x3'. Pace was faster than the level of effort I felt I was putting out (I run by feel...I don't monitor my pace or HR during my runs).
Looking forward to Monday's recovery day. My HM is in mid-March while in the middle of the Get Faster Plan. After the OS, I'm planning to roll right into the Tour of Sufferlandria, Feb 4 - 12 (while maintaining 4-5 short/easy runs/week), then Swim Camp, Get Fast Plan, and HIM.
@Derek - Saw your run on Strava. Nice pace!
I knocked out my 75-minute run late this morning. It felt great. Maybe that's because my fitness is improving or that it was a beautiful day. Conditions were good. Sun was out. The course was flat.
Ran my intervals in the 6:50 area. Overall, I ran nine miles at an 8:17 pace. My 3k test when I joined EN in September was ~7:55, which was only 22 seconds faster than my 9-miler today.
I am going to rest my legs and get ready for the week 14 tests. However, I still have not figured out if I can do a HM race this weekend due to parenting conflicts.
If I need to run near home, is it better to run a 13.1-mile route on our own giving it our best effort to close out week 14? (As opposed to doing another 5K test.)
Hope everyone had a good Sunday run.
I'm actually starting to look forward to next week's test. I'm planning on running the Go Hard or Go Home Half Marathon in Brooklyn next Sunday... anyone else?
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
@David - Huge gains on your HM PR.
@Ellen - Derrek has provided you some sage advice for and I would concur.
@Derrek - You continue to put out some impressive work, even more so considering the hamstring injury you had early on.
@Patrick - Runs always feel better on a gorgeous day, though I would put money on you becoming stronger from all of your OS work. As far as the Wk 14 test, I've done it both ways. I have 4 years of 5k TT history, however with the run durability that has been incorporated into the OS the roll your own 13.1 would yield a more applicable metric to your season. That assumes that you are racing long course events this year.
After 90'on the bike, I completed by first brick run in over 6 weeks. Time wise, I could only squeeze in 2 miles, but it felt like was back in training mode again.