JOS Run - week 10 - keep working !!

Francis Picard · March 13, 2017 2:34PM

This week is more of the same work as last week, but the run times are extending. Listen to, or watch the Coach's podcast/video on extending run times.

5 weeks left to this OS, we did more work than what is left and some of you will be entering the training phases of their respective races! You should see a lot of improvement and appreciate all the hard work done so far by all of you.

Have a nice week ! and for those in the NE / Canada, we will be back running in the snow this week

Jorge Duque · March 13, 2017 4:59PM

I ran the first Half Marathon of the year on Saturday. After 7 years running that distance I was finally able to break the 2 hour mark. My best attempts came last year at 2:04 & 2:01, but Saturday finally happened: 1:58:11 in heavy rain conditions. (I had nothing left at the end, but didn't care)

Pretty happy about that. It's been only 9 weeks of training and the results are there. Just follow the program and good things will happen.

Have a good week

Gordon Cherwoniak · March 13, 2017 5:20PM

@Jorge Duque Breaking the 2h barrier is huge. Hopefully the recovery does not punch too big a hole in the OS this week. The plan's do work and there's proof every year.

Phil Mills · March 13, 2017 10:30PM

@Jorge Duque nice work.

Continuing to add more volume for the week. Finished last week with 25. Upping the pace a smidgen as well. Weather will be a repeat of last week's: rainy.

45' fro 5.33 miles

https://www.strava.com/activities/899206549

Shaughn Simmons · March 14, 2017 1:18PM

Way to keep Week 10 alive peeps! Simmons Spring break last week complete. Run focus week yielded 55 miles with no biking or swimming available.

@Phil Mills - nice work on the steady increase in run volume!
@Jorge Duque - Congratulations on the Half Mary 1:58:11 in big rain! Nice to come into the spring with that kind of momentum!
@Francis Picard - some nice hill work and fast brick run you posted! Lookout IMMT!

KMF all!

SS

Francis Picard · March 14, 2017 2:44PM

a 40 CM snow storm is at our doors, had to hack a bit my week.

This morning went for the 85' run and it ended with a hilly half marathon (shttt.. not supposed to do so!!)

https://www.strava.com/activities/899826779

@Jorge Duque thats awesome! that means fitness is strong there !!
@Phil Mills nice work ! consistency is the key !
@Shaughn Simmons hills is my keyword this year ! it worked last year and wanna bring to another level this year

Todd Bray · March 14, 2017 6:10PM

Completed the Tuesday work with 3 @ TRP + 5 x 20" strides on the treadmill. I took yesterday off running as I logged 32 miles last week and was feeling a little fatigued in the legs.

Today felt pretty good after the bike. Here's my work: https://www.strava.com/activities/900022381

Jorge Duque · March 14, 2017 10:47PM

@Francis Picard @Shaughn Simmons @Phil Mills @Gordon Cherwoniak

Thanks guys

Jeff Kane · March 14, 2017 11:31PM

Lots of strong work by the team! Big week @Shaughn Simmons, strong work on that 1/2 Mary @Jorge Duque! Did a quick brick yesterday off the bike and the true run workout today. Hotel gyms are soooo hot, 30 minutes as rx'd and I was a mess. Looking to head outside tomorrow. I'm really happy with results from the team in the JOS. It's motivating!! Keep up the fire!!

Paul Curtin · March 15, 2017 1:05AM

Ran on hotel treadmill this morning with no HR or Garmin; just used the Stryd app to help focus on stride rate. One of these days I'll be a regular morning runner. Hopefully.

Shaughn Simmons · March 15, 2017 1:50PM

@Jeff Kane - I second that comment on the gyms and heat! I sweat much more in there and dread going into those sessions for that very reason. Drink more and nice work out there!

@Todd bray - 32 miles is no joke when adding it to your biking load! BOOM!

@Paul Curtin - I need to get into Stryd soon. Nice work!

Lighter run week for me coming off of last week. 2 mile brick run last evening: https://www.strava.com/activities/900529899

KMF all!

SS

Todd Bray · March 15, 2017 5:53PM

Shortened my Wednesday run a bit today as I'm having a little plantar fasciitis flare up from Sunday's speed work.

I've been fortunate to not have this ailment for almost two years and hope it's just from pushing in some flatter shoes. I know better than this and also know how to recover from it. I may need a little running break (slower, reduced mileage) to get back on track.

Here's my treadmill run at the Y. They have a 30 minute limit which stinks so I had to pause and start it over at that time. https://www.strava.com/activities/901275889

@Paul Curtin How are you liking the Styrd? I have one and am using it but am trying to figure out the actual usefulness of it.

Tom Box · March 15, 2017 9:32PM

Been off the grid for a little while but now back on track. Did the Wednesday run this morning. Almost 10 miles at TRP with the last mile at Z3.

Paul Curtin · March 16, 2017 12:36AM

@Todd Bray -- hope the PF issue goes away quickly; find some PF-specific stretches; they don't feel like much when you're doing them but they're very helpful

The Stryd is good so far. I don't use too much data from it yet as running is still focused on increasing cadence and building durability. Real-time power and cadence from Stryd are very useful: so far I've seen an indirect correlation between power and cadence at a fixed speed. As an example, today I was running at 6.5 mph on the hotel treadmill; power was ~238 with a swift cadence (~186 spm); but when I slowed cadence to 170 spm power went up to 252 or so. Assuming that's a reliable metric that confirms I'm more efficient at the higher cadence

Phil Mills · March 16, 2017 1:27AM

@Shaughn Simmons @Francis Picard thanks. Definetly enjoying the increase I need mileage.

Longish run on tap for today. Legs still recovering from last night's late bike wko, so started slow with a progressive build in pace and HR.

85' for 9.5 miles

https://www.strava.com/activities/901788914

Gordon Cherwoniak · March 16, 2017 2:30AM

Plugging away 2X15' sessions each with 11' (2x3.5(30") &(1X4') of running for my longest run time of the OS at 22' - 2.2 miles.

https://www.strava.com/activities/901915395

https://www.strava.com/activities/901915415

Things were feeling really good and a positive sign was that I had to make sure to shut it down. Going for 60' of running this week a big milestone which is a long way from the 13' total in week one.

Phil Mills · March 16, 2017 10:09PM

@Gordon Cherwoniak Keep up the steady work

Yesterday was a sloggy 85' wet mess of a run and today it is shorts and a t-shirt weather. Go figure. Feeling pretty good considering this is wko #4 in the past 38 hrs. There will be a full day's rest before getting back at it tomorrow. Had my watch covered for most of the run which resulted in a faster pace than had been planned. Legs and feet were feeling great so I decided to push the pace and shake out some cobwebs. Got into the 6's for the last quarter mile. NICE.

46' for 5.4 miles

http://https//www.strava.com/activities/903007041

Phil Mills · March 16, 2017 10:16PM

.

Paul Curtin · March 16, 2017 11:07PM

One of my co-workers scheduled an "emergency" WebEx at 5:30, which happened to be my only window to run. I warned them that I'd be running, and if I had to talk to expect heavy breathing.

I had to talk on the call. They were warned.

Gordon Cherwoniak · March 17, 2017 3:54AM

@Phil Mills We've had some crazy weather turn flips this year. Nice work getting out the the poor weather.
@Paul Curtin At least you told them in advance. It would have been interesting otherwise.

Finally figure out IE does not like the @name thing and went to firefox seems to work with that browse. Not sure my IE is up to date as I'm getting lazy and it's time for a new computer.

Shaughn Simmons · March 17, 2017 1:05PM

I've been in a swim focus, bike maintenance, run recovery week. Letting my legs absorb last week's volume. Finally did a 10K intensity run after work yesterday: https://www.strava.com/activities/903040431

Almost became a brown shorts run.

Have a great / safe weekend all!

SS

Jeff Kane · March 17, 2017 4:22PM

Keeping the run game strong. Short easy one this morning. Ready to crank it up this weekend!

Shaughn Simmons · March 18, 2017 12:39AM

5K TRP brick run for me today: https://www.strava.com/activities/904136667

Nice work @Jeff Kane !

Francis Picard · March 18, 2017 1:03PM

Doing my long run today after breakfast !!

nick work @Jeff Kane thats strong work !!

@Paul Curtin thats so funny LOL

Jeff Kane · March 18, 2017 8:09PM

Brick run this morning - legs were very fatigued. Time for the boots to get ready for tomorrow!

Francis Picard · March 18, 2017 9:04PM

Did the 5X3'(2'), decide to do on climbs, will probably do the same until the end of the OS. Last year hills helped alot.

https://www.strava.com/activities/904978289/overview

Gordon Cherwoniak · March 18, 2017 11:41PM

Very busy day yesterday. Split my run up again and had to just get the 2nd half done after 9 PM. Two sessions with 16' running and 30' total time.

Paul Curtin · March 19, 2017 9:22PM

Excellent run on Saturday: first meaningful zone 3 work of the season; averaged 185 spm
https://www.strava.com/activities/905324662/overview

Today was an interesting run: felt tired and unsure of how I'd do; decided to forgo the watch, heart rate, and power meter; just ran for fun, and when I got tired, I stopped. Just like Forrest.

https://www.youtube.com/watch?v=Bw0MBr0Y5x0

Gordon Cherwoniak · March 20, 2017 1:29AM

Really nice weather and I ran outside. Got in a 30' session with 22' of running hitting my 60' run time goal for the week.

https://www.strava.com/activities/907068592

Jeff Kane · March 20, 2017 12:29PM

Solid Sunday run after doing some good recovery! Ran a bit extra with some friends - 10.3 miles in the books.

William Jenks · March 21, 2017 1:37AM

For various practical reasons, I ended up doing the Sunday run on Saturday...and, unsurprisingly, it was a little stronger than it usually is. Got in just short of 13 miles of good easy pacing where it was supposed to be plus the 4 minute intervals. I'm posting it late....and it turned out I paid for the reversal on the ride on Sunday. but no worries!

JOS Run - week 10 - keep working !!

Comments