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FOS Week 4 Run - You've got another thing comin'

Jenniferlyn KryvickyJenniferlyn Kryvicky
in General Training Discussions

Who is ready for more running?  This week we have the steady run on Wednesday, our long run this weekend and Bricks on Tuesday Thursday and Saturday.


Remember - Consistency is KING!

How is everyone doing this OS so far on the runs?  Has anyone tried out the run feature in Zwift?

Comments

  • Shaughn SimmonsShaughn Simmons
    Love Judas Priest!

    Consistency really is the key to driving run performance over time!

    I am going to be posting shorter, lighter runs this week due to bike focus week in progress.

    Yesterday's Office Break 5K: https://www.strava.com/activities/882935843

    SS
  • John CulbersonJohn Culberson
    edited March 2, 2017 4:54AM
    Last week I was pleased with a sub-30min 3mi. Today, my first mile was 9:15, so I "Delivered the Goods" and, after a two-day break, unloaded a solid run test. 26:51. This Vdot (34) is consistent with the TRP that has come naturally on most of my runs... and is pretty similar to my early OS numbers over the past few years. I'm very pleased at the progress that my back has made, and feel ready to add the Zn4 running as prescribed by the plan. This demonstrates two points: 1. Simply running slowly 3-4 times a week is very effective, and  2. Taking a day (or two) off gives one a great opportunity to return at a higher level. Stay strong FOS.  https://www.strava.com/activities/884335086
  • Shaughn SimmonsShaughn Simmons
    @John Culberson - nothing quite as satisfying as completing a successful run test and seeing an improvement!  Not easy to do that!  Nice work!

    Today's 5K brick run for me: https://www.strava.com/activities/885168373

    SS

  • Daria MatthewsDaria Matthews
    Hi guys, looks like I'm in Feb OS with y'all.  I love to run, but I still can't believe that we don't need to swim at this point :) I like that!
  • Shaughn SimmonsShaughn Simmons
    @Daria Matthews - welcome!  Swimming is optional.  Given I am an adult onset swimmer, I swim 2-3 times a week currently.

    I had a EZ 5K brick run this morning with my 11 yr old son.

    SS

  • John CulbersonJohn Culberson
    edited March 5, 2017 8:18PM
    Welcome @Daria! I swim because its convenient and 3x1K a week (typically before running) helps with my core and back. Weather was perfect for a run today, so I flipped the schedule. Six miles... all negative split. (@Mile 5, itunes was blasting "You Got Another Thing Comin" so I did one more) My week was not the best, but this run made me a happy FOS camper. http://strava.com/activities/887608525
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