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2016/17 NovOS Week 14 Run Thread - Celebrate Good Times...

Phil MillsPhil Mills
in General Training Discussions
Congratulations to you all for making it to Week 14!!!  That is a culmination of 13 weeks of the hardest, most intense work you will put in this season.  This is a semi-light week as the OS does end with a test week.  Keep in mind that you will not be as rested as you were in weeks 1 & 8.  There are two shorter runs during the week, with a 10k TT or 13.1 on tap for Sunday.  

This is our last week together, so post on your reflections from what you have learned during the OS, and especially include the gains you have achieved over the past 13 weeks.

Comments

  • Leslie KnightLeslie Knight
    Well well well.  Look what I Found! I stopped getting the emails and realized that my notifications must have gotten lost in the shuffle of the new forums.  How the heck do I turn on notifications?  
    What I've gained? Not short distance (5K) speed, that's for sure.  But I'm able to hold my faster paces over the 6-8 miles and that's pretty cool.  I find my self accidentally run in too fast and not feeling like I'm suffering for it later.  
  • justin perryjustin perry
    I ended up testing a little early because I'm going on vacation this week. I dealt with a lot of lower leg injuries in the past two years so run durability is something that attracted me to EN. After almost 14 weeks of OS my legs feel stronger than they have in a long time! My biggest take away is probably trusting the plan and not going harder that what the plan calls for. As for my 10k test, I really wan't sure what to expect but I think it went really well. 

    6.21 mi in 45:39 
    mi 1: 7:31.1
    m2: 7:24.5
    m3: 7:21.8
    m4: 7:25.5
    m5: 7:17.4
    m6: 7:11.7
    .21: 1:27.2
  • Shaughn SimmonsShaughn Simmons
    @Justin - textbook progression mile over mile 10 test and fast!  Looking like a veteran to me!

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

    SS
  • Phil MillsPhil Mills
    @Justin - like it.  Strong work pushing the pace down.

    @Leslie - there is a little star next to the thread title.  Click on it and it and it turns gold.  You're now following.

    @Shaughn - keeping that diesel tank a running.

    Hams got a worked over at the PT.  Getting immune to the scraping now.  Stopped at the track on my way home to log a few miles.  Been keeping a conservative 9:15-9:30 pace the past two weeks.

    It was a cold and clear 32 at 5 today.  Jacket covered up my watch so I just Jan at a comfortable pace.  I check my pace after a mile and saw that I was at a 8:00 pace.  NICE.

    25' for 3 miles at TRP.  
  • Shaughn SimmonsShaughn Simmons
    @Phil Mills - the old diesel just keeps working.....thankfully.....Keep up that consistency, it is your friend!

    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

  • Ed ShimonEd Shimon
    Great 10K test @justin perry !! Way to push the paces through the end. Impressive.

    Since I tested the Bike FTP yesterday, just wanted to get some interval run work in this morning, which wasn't far off from the actual Wed workout. Did 10 x 90" (90") pacing between z4-z5 to hit 5.8 miles in 47 mins.
    https://www.strava.com/activities/851533074

    Felt pretty good during the intervals, so hoping my 10K test on Saturday is not too far off from the wk 8 Vdot. I know it is much harder to crank out the longer distances at the same Vdot, so will hit the paces as best I can. This Run Durability OS has definitely been an improvement of my ability to run faster in the longer distances, as @Leslie Knight mentioned. My Vdot held serve at 45 from Wk 1 to Wk 8, and am hoping to come in close to that for this next test. 

    Good luck everyone!
  • Shaughn SimmonsShaughn Simmons
    @Ed Shimon - some nice interval work inside that run.  Not easy to maintain that run durability consistency the way you are with the bike load your legs are carrying....keep leading!

    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
  • Ed ShimonEd Shimon
    Thanks @Shaughn Simmons! You set the example for how it is done. Impressive descending run! 1x2 is a loaded wko!   My legs are feeling the drain from the test today, but hoping the Friday leg rest will help Saturday run wko be successful.
  • Shaughn SimmonsShaughn Simmons
    @Ed Shimon - too kind......what are your plans next given this OS is coming to an end?

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

    Good luck tomorrow all!

    SS
  • Sabra GonzalezSabra Gonzalez
    Great work everyone!  I finished up the NovOS with a Half Marathon and had perfect decending splits resulting in a PR by over 5 minutes from my last HM in 2016.  It was just me vs the clock and I think I did pretty good! https://www.strava.com/activities/854871212

    Thanks for all the encouragement over these last 14 weeks. Looking forward to our family ski trip coming up in two weeks out to UT.  Then,  I will be doing the Intermediate Half plan getting ready for IM Chatt 70.3. After that there will be a few fun local short races then onto the big boy: IM Lou...my first full IM! 

    Best of luck to all!!
    Sabra

  • Patrick MarshPatrick Marsh
    Ran my 13.1 TT this morning.  8:06 pace.  It was a flat course, near the beach, so nothing like what I will experience at Quassy and IMLP.  However, it was cold (22 degrees) and there were pretty good 10-15 mph wind gusts.   Set a new PR, shaving 39 seconds off my last PR pace from 2012.  Maintained my VDOT of 42, and beat the VDOT predicted time by about 15 seconds.  Also, I was about 15 seconds faster than the pacing suggested on the wiki pages.   Feeling much better than I did earlier this week after the FTP test.  

    Exiting NOS 4 pounds lighter, essentially at my all-time high FTP and running at paces I haven't experienced since my 20s.

    Now, I am off to swim camp.  

    Good luck to everyone with their TT this weekend.  
  • Derrek SanksDerrek Sanks
    @Sabra Gonzalez - Congrats on the PR...5 mins over 13.1 miles is huge! Keep up the consistent running.  I'll see you at IM Lou.
    @Patrick Marsh - You had a very successful OS, faster and lighter!  Good luck at Quassy and IMLP, which is an excellent venue for your first IM.
  • Ed ShimonEd Shimon
    edited February 5, 2017 4:52AM
    @Shaughn Simmons I am planning on a quick transition week, then will roll into a get faster plan for about 6-8 weeks before starting up the HIM plan for a late July race. Swims will return to the weekly routine too. 

    @Sabra Gonzalez Excellent PR for the half marry test! 5 mins is huge! 
    @Patrick Marsh Your results clearly show you executed the OS plan to a T! That is commendable, especially with all the distractions that the NOV OS can drag your through. 

    My 10K test this morning was slightly slower than I had hoped, with a Vdot of 43 (down 2 from wk 1 and wk 8 - 45).
    https://www.strava.com/activities/854708922
    It was pretty cold at 17F with wind chills around 9F, but usually that keeps the body temp down and improves my ability to maintain higher paces longer. I think if it were a 10k race, I might have had the adrenaline to blast out a 45 with all the race mojo (ie Type A testosterone). Based on recent interval work, I still think I could crank out a 45 Vdot in a 5K test, but the legs were a little less responsive this morning. Part of that may have had to do with a short notice critical need Blood Platelet apheresis I was asked to do yesterday morning. I get nearly all of my red cells back, but for some reason maybe that took more a toll than I thought. I may try a 5K test next week to see how that fairs. 

    It was great sharing the pain through NOV OS with you all! I feel great, relatively injury free, and kept the body comp in check overall. Good luck with all your tests and future plans/races everyone!
  • Leslie KnightLeslie Knight
    edited February 5, 2017 5:51PM
    I found the notifications and turned them on. But I like how previously I could see the comment in email and only go to the thread if I wanted more or to comment. Now I have to do extra clicks to see the conversation. Not efficient! I'm doing a ten miler tomorrow. No races until DC Rock N Roll mid March. 
  • Leslie KnightLeslie Knight
    I took 10 minutes off my 10 miles run time!!!  Wahooooooo!!  And I wasn't even running hard till the last three miles that were into the wind and I was afraid of slowing down.  That's awesome!
    now..how do I find that original spreadsheet that shows my vDot and stuff? I can't figure my way around these new forums. 
  • Leslie KnightLeslie Knight
    Well, I plugged in my numbers and I lost 3 points on my vDOT.  That's kind of demoralizing.  But you know what- I don't care about that number.  I don't really understand it anyway.  If you tell me your vDot is 47, i have no idea how fast your 5K, half marathon or 10 mile is.  Or your min/mile pace.  And obviously my 5K vDOT doesn't translate into anything longer.
  • Shaughn SimmonsShaughn Simmons
    @Leslie Knight - 10 minutes off a 10 mile run time is 1 minute/mile faster and just HUGE!!!  BOOM!

    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

    SS

  • Ross KaffenbergerRoss Kaffenberger
    I race in an organized half-marathon this weekend. No PRs, no awards, but I was really happy with my run. I went in with a game plan and felt like I did a good job of sticking with it. Elevation profile made this race quite a challenge! It felt good to start those last 3-4 miles feeling like I could turn it up a notch. 

    I followed the half-marathon pacing suggestion from the wiki - take 2.5 off your 5k vDot and plan out your pacing off that number. My 8 week vDot was 48 and my race result ended up at 45.8, pretty much right on plan. I suppose then that you're not expected to hit your 5k vDot during a half-marathon test?

    https://www.strava.com/activities/856870493
  • Phil MillsPhil Mills
    edited February 8, 2017 5:19AM
    I haven't had time to spend on a computer to get to a season wrap up, so I'm getting it done on my phone.  Clunky to say the least.

    @Sabra - a 5' PR is just awesome.  You'll put that eng in new to good work in you upcoming races

    @Patrick - looks like a win win for you this os: PR know the 13.1 and 4 lbs lighter.  You also upgraded to a mean diesel engine to go with that.  Congrats

    @Ed - don't discount the strength of your engine post OS. Durability is probably where you gains are tucked away.   Great working and suffering with you this OS.

    @Leslie- 10' PR on your 10k is absolutely outstanding!!!

    @Ross- you had a successful race and came out pleased.  Thars what we strive for in this little game we have for a hobby.  Elevation pretty much throws out an apples to apples comparison.  

    Congratulations to all who had a successfully OS, and I look forward to readingredients your race reports lare really in the season.
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