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JOS Run week 7 !!!! - last one before test !

Francis PicardFrancis Picard
in General Training Discussions
Don't look at where we've come from.  Don't look at how far we have to go.  Take this week one workout at a time. The most noticeable changes are that some of the runs inch up again by 5 minutes. 

On my side, I am ramping up miles - an additional 10M over the prescribed mileage. I've been working on the run since 2 years and I am a firm believe that races are win on the run and this year I have big goals, so focusing on the run will help me.

This week end I had 2 beautiful days, first time since November I was running on dry surface and that was so fun! Running on ice & snow makes me slower than I would like.

Keep posting your workouts and feelings, this week is the last one before next week test!

Have fun! 
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Comments

  • Jeff KaneJeff Kane
    @Francis Picard great advice! Solid brick this am and am loving those hill repeats at the end. Going to keep the run streak alive as I began a bit of a taper for a 1/2 Mary on 4 March. Taper looks as such, normal plan and only 1 mile easy on M and F of this week. Next week easy mile Monday, bike test Tuesday and easy 20 min brick, 45 minutes at TRP Wednesday, Bike Thursday and 15 minute brick, easy mile Friday. Lots of focused recovery techniques during this time.
  • Francis PicardFrancis Picard
    This week I switch my Monday for Sunday. As such, today was my TRP run which I did on the mountain and plan to do so until the end of the OS.

    Love the gap I got on the climb, that's a good indication and what I like of running this mountain is that I will be stronger on the flat this summer.

    https://www.strava.com/activities/874921863
  • Stuart SchwarkStuart Schwark
    What's the deal with the Saturday run after the bike - 53 minutes?! Did the coach fall in love with prime numbers or get sloppy mis-typing "35"? Bwaahaaa :D
  • Trish MarshallTrish Marshall
    No run today for me...I have the crud.  Just sick enough to feel crappy but not totally  miserable.  Took a pass on todays bike and brick since I felt worse this am and have been fighting it a for several days.  BOOOOO.  Hope to run tomorrow as it was WARM again today.  
  • Gordon CherwoniakGordon Cherwoniak
    Run only today for me as I slept in this morning. 12' running with 28' of total time. 
  • Paul CurtinPaul Curtin
    Dang Trish - having the crud is ... well, cruddy.  Hope you feel better soon!

    Another business travel week so I did the treadmill this morning.  Markus Schulz on Pandora.  Focus on 180+ spm.  Then breakfast at the hotel.  They served an overly-seasoned egg product fused onto a muffin.  I think it was a muffin; couldn't really tell.  It was gross.  And it wasn't even round to match the shape of the muffin.

    I miss my kitchen.  On the positive side, I'm getting used to doing morning runs.
  • Al TruscottAl Truscott
    Only two days into my return to running, but piriformis pain seems to be way in the background. I hope to be on a daily schedule within a week. I took today off d/t to the drizzerable weather here in the Pac NW.
  • Jason VeithJason Veith
    Wednesday Run in the books!  I wanted to go 7, but only had time for 6.  I really understand why they call it the "dreadmill".  Going 6 on a treadmill is BORING!!!

    https://www.strava.com/activities/875563965

    Funny how you set the treadmill to a certain pace, but it seems that my garmin thought I was getting slower and slower.
  • Todd BrayTodd Bray
    I stepped up my TRP run this morning to 8 miles. I've been consistently running about 6 every Wednesday but have now put an April 1 Half Marathon on my schedule and intend to use the Wednesday TRP runs to build up some mileage. 

    I'm so grateful that the weather has been decent here in KY they past week or so!  It's a rare occurrence that I can run outside in February with shorts and short sleeves on! Three days in a row too!

    Keep up the good work team!!

    https://www.strava.com/activities/875679808

  • Phil MillsPhil Mills
    edited February 22, 2017 4:26PM
    I moved my "long" mid-week run to Tuesday.  I am conducting a STEM presentation at my daughter's elementary school that will take up my run time for today.

    54' for 6 miles, which make it the longest run since tearing my hamstring 8 weeks ago.  Hamstring is holding up well, everything else is still coming back on line before I can press on further.

    https://www.strava.com/activities/875081401
  • Catherine BranchCatherine Branch
    Wed run in the books.  Transitioning to outside, so going by RPE until next week's test.  New course, and rough!  Uphill the first half, downhill the second half.  I have a feeling my legs are going to be extra trashed tonight!

    https://www.strava.com/activities/875853123
  • Shaughn SimmonsShaughn Simmons
    @Trish Marshall - feel better soon!
    @Catherine Branch - nice work on the 6.6 miler!
    @Phil Mills - coming back online nicely!
    @Todd Bray - moving up to the big 8!
    @Jason Veith - the TM is boring but can be effective sometimes.....I wear my head phones, add a fan and just bang it out when I have to.
    @Al Truscott - welcome back!  Stretch!
    @Paul Curtin - getting it done while traveling....my hero!

    EZ 5K run during my rest/testing week last night: https://www.strava.com/activities/875177522

    Sun was out - 75 degrees......loved it!

    SS







  • Jeff KaneJeff Kane
    Knocked out the Wednesday run this morning - 72 minutes at TRP and 8 minutes at z2, solid run for 8.6 miles. I think everyone is enjoying this great weather. Here in SC, spring has sprung, and summer is not to far behind! 
  • Jorge DuqueJorge Duque
    Tough run this morning including icy roads and an unscheduled emergency stop at a porta-potty in a bus station... living the dream!

    Needless to say, not my best time or pace, but glad it's on the books
  • Trish MarshallTrish Marshall
    Ran in a short sleeved shirt in the park where I did my very first triathlon yesterday...nice to trip down memory lane!  It was cloudy and warm and a nice rolling 8.5.  I ran at trp+ for most,  z2 for the last 1.5.  Felt good to move after 2 days off.  
  • Shaughn SimmonsShaughn Simmons
    @Trish Marshall - ran in 75 degrees and sunshine late morning....what's not to like?  Nice work on the 8.5 miler!

    https://www.strava.com/activities/877010184  EZ 5K rest week run....

    @Jorge Duque - way to get it done in tough conditions!  BAM!

    @Jeff Kane - 8.6 miles like a pro! BOOM!

    SS


  • Jon BergmannJon Bergmann
    @Phil Mills great work on the running. It is hard to come back from injury
    @Trish Marshall The crazy weather here in Chicago had me in a short sleeved jersey for 2 hours yesterday.  My brick was longer because the weather beckoned.
    @Jorge Duque--I feel your pain.

    Today was my "Friday" so I swam 3200yds--It would have been more but I had an important conference call.  Tomorrow will be my Saturday. 

    Great work all.  
  • Tom BoxTom Box
    I'm testing this week because I'm heading out of town next week.  Did my 5k test this morning.  43" improvement from the start of the OS.  vDot up to 45.  I would still like to see more but I'll take the steady improvement.
  • Jon BergmannJon Bergmann
    @tom Awesome work!
  • Phil MillsPhil Mills
    @Shaughn & Jon - Thanks. Yes, hard to come back at a slow pace so as not to injure something else in the process.

    Pace crept up in the middle of today's run.  Had to slow it down as my foot wasn't ready for it yet.  

    https://www.strava.com/activities/877428503

    Getting comfortable with running in the cold rain thing. Surprised it didn't snow on me.
  • Al TruscottAl Truscott
    Phil Mills said:

    Getting comfortable with running in the cold rain thing. Surprised it didn't snow on me.
    Hmmm... I ran @ 1 PM in the bright sun, in between showers, I guess. I'm easing back into running this week. Started on Sunday Only one day in the drizzerable weather. I'm determined to stay off of treadmills. I'm beginning to think they're evil.
  • Gordon CherwoniakGordon Cherwoniak

    2nd run of the week and I cut back the run to 6' today.   May add in 4-6' more later today as I still feel like I'm on the edge with my foot.

  • Shaughn SimmonsShaughn Simmons
    @tom box - HUGE work and improvement!  Congratulations!  Run test are not fun!

    I completed my run test this morning as well in the dark on a track after a 1.8 mile warm up.

    Improvement, ~15 secs min/mil faster than the last one.  Very happy.  Work hard for that while maintaining a very heavy bike load and running ~40 miles/week.  Feels like the 800s helped me the most.

    https://www.strava.com/activities/877815517

    Good luck this weekend all!

    SS
  • Trish MarshallTrish Marshall
    Perfect execution on that run test @Shaughn Simmons!  WOW!  Congrats...not surprised tho!  



  • Francis PicardFrancis Picard
    Did my intervals run today to escape kid's birthday :)

    had to push on that one since I misscalculated the time needed to come back hah

    https://www.strava.com/activities/879510648/shareable_images/map_based?hl=en-US&v=1488052144
  • Gordon CherwoniakGordon Cherwoniak
    edited February 26, 2017 5:28AM

    okay not sure why I only get the one name with the @ symbol.  Apparently I'm new forum challenged.

  • Shaughn SimmonsShaughn Simmons
    @Trish Marshall - thank you!
    @Francis Picard - scary strong run yesterday!

    Sunday run done for me.  Always happy once that one is checked off!  Did an EZ 5K jog with Araceli yesterday and a 8 X 800M @ 5K pace this morning...... :s 

    https://www.strava.com/activities/880812574

    The 800s really burn my matches and there is nothing really left to run back home from the track with.

    SS


  • Gordon CherwoniakGordon Cherwoniak
    Third run completed 12' running for this session 30' total for the week. 
  • Sid WavrinSid Wavrin
    I ran a half marathon yesterday with a pretty good result for me for this time of year.(1:36) If I input that into the calculator it actually lowers my Vdot a point from my 5k test 8 weeks ago. (47 to 46) Is a half marathon a good test for Vdot? Close enough for training purposes, just wonder if anyone has any thoughts.
  • Jon BergmannJon Bergmann
    I got a good run done in the cold and wind yesterday (I am always one day ahead due to my schedule).  I'm looking forward to seeing my bike number tomorrow.  

    Jon
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