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DOS Week 9 Run thread

Scott GiljumScott Giljum
in General Training Discussions
Happy week 9 all! I hope testing went well for everyone and that you also enjoyed a bit more rest. 

This week we get our first taste of z5 running as part of the Sunday run. Please read the coaches note on that workout. It says not to blow your number out of the water. It doesn't say the why. If you haven't guessed, injury is the concern. We have put in a good amount of miles so far. As you up the speed the likelihood of something going pop goes up as well. So be careful as you get this new work done!

Comments

  • Shaughn SimmonsShaughn Simmons
    Wise counsel on staying to the number you have earned through testing Scott!  Z5 is tricky business.  Too much above that point and injuries can happen as well as less quality downstream wkos!

    Monday durability run for me: https://www.strava.com/activities/849898804

    SS
  • Rafe ArmstrongRafe Armstrong
    Ran strong on Sunday.  Did it a little different after first mile warm up I alternated 0.5mile at z2/0.5mile z3 and just repeated until finished.  Today I put in a strong 5 miles after the hard bike.  I rested up a good bit last week with the testing and felt good today so I made the run a z2-3 effort.  Did a walk of 2 miles yesterday afternoon and then did my strides during that walk rather than doing them today on tired legs.
  • Shaughn SimmonsShaughn Simmons
    @Rafe Armstrong - You are nailing the consistency on all fronts.  I am better understanding now why the last 5 letters in your last name spell  "Strong"!

    5 mile run for me yesterday evening with a 1X1 on the last mile:
    https://www.strava.com/activities/851010558
    https://www.strava.com/activities/851029926

    SS

  • Mark LaneMark Lane
    Wed. TRP run done, got in 7 miles, felt pretty good. Had a nice morning to run 40 deg. no wind, love running at sunrise.
  • Shaughn SimmonsShaughn Simmons
    @Mark Lane - hard to beat the quality of a 7 mile TRP run.  Nice work getting it all done!

    I had a 1X2 @ Z4 on 5 miles descending yesterday: https://www.strava.com/activities/852157030

    It hurt....

    Looking to recover somewhat for Sat wkos......

    SS
  • Scott GiljumScott Giljum
    Happy Friday all!
    I apologize for being quiet on the forums this week. I got waylaid by some sort of flu bug that nuked me for a few days. I did get in a shorter than usual run on Wednesday, most of the z5 bike on Thursday with a lunch TM run and then another run and swim today. I wasn't sure how quickly I would bounce back, but so far so good. Just in time for my weekly match with Saturday's gorilla ride!

    I am glad to see this intimate crew is still crushing it. I have a feeling a few here are going to be set up very well for a great 2017 season!
  • Tommy BondsTommy Bonds
    Not able to finish the OS program due to cervical surgery 2wks ago but I have maintained a walking program. I have walked everyday since day 2 of surgery and try to do at least an hour daily. I am now up to 4-6mi daily.  Today I added 20min on the stationary bike after 60min or 4mi walking.  Good thing is I am holding TRP on my walks at 4.2 mph so i hope this keeps me in shape to complete a 70.3 in 4mths.  Dr won't let me run for 3 mths so i figure running the 13.1 may not happen. May end up being a run walk for me. 
  • Shaughn SimmonsShaughn Simmons
    @Scott G - that flu monster can be really bad - sign of strength with how fast you are recovering!
    @Tommy Bonds - way to fight back and work with what you control.  Not many can do that after such a surgery.  Keep up posted and get well soon!

    10K TRP progressive run for me today: https://www.strava.com/activities/854164318

    Good luck tomorrow all!

    SS
  • Mark MaurerMark Maurer
    I got in a couple of runs this week leading up to the Geoduck Gallop half marathon today. The longest run I've done since October was 10.5 miles so this was going to be a bit of a stretch. I was shooting for averaging 8 minutes per mile so I started at a little bit slower and picked it up after the first couple of miles. The last 2 miles were the toughest, kinda like the last 5 minutes of the FTP test, but I persevered and brought it home in 1:44:33 for 7:59 per mile. My Garmin said that it was 12.9 miles but it's a certified course and there were portions that were on a twisty, tree covered bike trail.

    https://www.strava.com/activities/821416503/shareable_images/map_based?hl=en-US&v=1483568173

  • Scott GiljumScott Giljum
    @ Mark, great work!  I hear you on those last couple of miles.  My mentality at that point is something along the lines of "hold on, just hold on", though to be honest, usually a bit more profane.

    I have been working on splitting my long run, so I did get in a good 6.5 this morning with dog in tow.  Already dreading the second serving!  Keep knocking it out gang!
  • Shaughn SimmonsShaughn Simmons
    @Mark Maurer - Agreeing with Scott G!  13 miles any way you cut it is big work!  Nice job holding onto the mental focus and brining it home strong!  Good luck at HIM Puerto Rico and hope to see you in Aspen!

    I had some 800M intervals Saturday before the game that left me on the couch the rest of the day: https://www.strava.com/activities/856617105
  • Mark MaurerMark Maurer
    @ Shaughn Simmons, thanks. I bought my plane tickets last week and paid Al for the privilege of running with you guys so I'm in (the good Lord willing and the creeks don't rise). I have to figure out how I'm going to get from Denver to Aspen and back now. 
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