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2017 OS RUN WEEK 12 - Last big week !!

Francis PicardFrancis Picard
in General Training Discussions
Week 12 is our last big run week before a slight taper week and then testing in week 14. By that I mean that the "long run" are reduced in duration but the total overall mileage still increase.

Let's keep all the awesome work done so far by that group and you will be proud of your week 14's results !

lets do this team !!

Comments

  • David HowardDavid Howard

    Sick with Bronchitis...missed last 4 days not even any core work:( ...still not well but have 3 days off...well see what I can do to get some quality work in.  Likely all indoor stuff as outside hot/windy/record pollen count.

    Bummed I wasn't able to follow the last few weeks of OS goings on ...great mojo...

    Who else is doing IMSR in July?  I've dialed back ...ALOT from my 10hr goal....now I'm just hoping to beat my 2014 Vineman 12:30 [100+temp etc] and am expecting to be under my 2015 IMAZ 11:30 ....If I can drop the weight and get my lagging run up  maybe a 10:30? Sounds optimistic but I think doable as my bike seems about on track with 2015 and swim wont change much from 1:10-1:15 methinks unless shoulder goes bad (wont be pushing it to get under 1:00.    

    Due to the sporadic training this OS I wont plan a Taper into test week and will instead use upcoming races/events as a litmus.  Changing jobs again...well that wont help either....nor a possible Army MOB....all yet te see how they shake things up.

    Been "OK" with my 12 mile runs HR out of sync but that likely due to lack of heat adaption and well...running at hottest time of day (90's). 

    Have a APFT 2 mile run test coming up...well see if any of the OS has helped despite missing many of the run high paced stuff.  Likely focous on strength and speed these last few weeks at the cost of dropping Z3 as required for time. Will still try and get some Z1-2 long stuff in.

    Didn't get to do my planned Sprint race this weekend (sick) and dropped the planned HIM :( due to work issues....but will still try to plug in something (HIM/&OLY)....MAY-ish   Looking for a HM race to test Run ....I realy find VDOT for Z1-3 better with HM based and Z4-5+ better with 2mile ish test. Z3-4 is kinda wishy washy at pace vs RPE vs HR and Ive tried to really watch for respiratory changes to indicate VZ2 and VZ3 transition points. Playing with the Stryd power meter. No formal run power test but in tracking with my runs I've noticed I can use 180-200w as ZTRP with Z210-15w higher etc. Again it seems

  • Shaughn SimmonsShaughn Simmons
    @Dave Howard - get well and keep resting!

    I had a 6 mile TRP run on the schedule yesterday: https://www.strava.com/activities/917270872

    Z4 run intervals today at some point....

    SS
  • Jeff KaneJeff Kane
    Short brick this morning due to time and running with the dog. Streak is still alive and will end next week at 150 days.
  • Phil MillsPhil Mills
    Planned a 4 mile run out to the post office.  After having my route blocked by the same train three times, I finished up with 6.4 miles, with one mile at Z4.  A hill helped with that pace.  Over did it a bit, as I have a soreness in my back, though it is slowly going away.  

    On another note, the running motivation took a spike upwards as I signed up for the Disneyland double dare 10k & half marathon in Sept and the Disney World Wine and Dine 10k & half marathon in Nov.  And I thought Ironman branded events were expensive.  
  • Francis PicardFrancis Picard
    @Dave Howard : get well 
    @Jeff Kane good job on keep going on your streak ! thats a huge accomplishment, you should be proud of !
    @Phil Mills I like to call Disney the fantasy mafia !

    Did my TRP run before lunch, my runs are getting faster, I think all the hills I ran helped me get stronger. I am thinking of keeping hills running each week after this OS. Probably will try to hit 500-600 meters/week as I am actually doing

    https://www.strava.com/activities/918233292

  • Shaughn SimmonsShaughn Simmons
    @Francis Picard - as if it wasn't already difficult to hit the plan wkos, you added hills.....animal!

    Z4 fight with the TM @ 1% today for me sucked! https://www.strava.com/activities/918583285

    Moving forward.....

    SS

  • Doug JohnsonDoug Johnson
    @Shaughn Simmons looks like you won that fight, great work!
    @Francis Picard fast long run!
    @Phil Millsyou need a train schedule, ha ha!
    @David Howardfeel better.
    @Jeff Kaneway to keep it going!

    I was tired yesterday so took the day off as a complete rest day.  Felt much better today and had a good ride and a good 6 mile run afterwards at a pace a little bit faster than TRP.  https://www.strava.com/activities/918805953

    Keep up the great work everyone!


  • Gordon CherwoniakGordon Cherwoniak
    @Shaughn SimmonsTwo solid runs, sometimes is sucks but you got the work in.
    @Phil Mills Nothing like a race to motivate you and drain the pocket book

    For me I got in 14' today. 

    Looking for another 4 run week but we will see how I feel.  I'm a bit on the edge I believe and hoping to make it to transition without another down week.  Might have to take that early which is fine.  It's all about running in July.
  • Todd BrayTodd Bray
    Good morning all! I completed my second run for the week early this morning and am feeling a bit stronger today.

    Monday was  rough day and the gorilla was weighing me down for sure. My TSS from last week was 851 (my highest of the OS thus far) and I was certainly feeling it!

    I'm racing a half marathon this Saturday so my work this week is a little off the normal OS plan. I managed four miles at TRP last night followed by a 60' aerobic spin on the bike.

    This morning, I did an easy 4 at TRP with some strides. Here's the work: https://www.strava.com/activities/919200875

    Keep up the solid work everyone! 
  • Paul CurtinPaul Curtin
    Good luck on your race Saturday @Todd Bray - I know you've put in some high quality work this OutSeason; even those hills won't slow you down.  Way to crush the TSS ... 851 shows some great effort!
  • Doug JohnsonDoug Johnson
    edited March 29, 2017 11:48PM
    @Todd Bray way to fight through a tough day!
    @Gordon Cherwoniak great job getting another one in and managing that run comeback!

    I did a split long run today.  6 miles before work on the TM.  I could still feel yesterday's work in the legs but got through it at TRP pace.  https://www.strava.com/activities/919165734
    Another 6 miles after work outside on the trails supposedly with over 900 feet of elevation gain.  IDK how accurate that number is.  Felt a bit stronger for the afternoon run.  https://www.strava.com/activities/919977821
  • Shaughn SimmonsShaughn Simmons
    @Todd Bray - 851 is all WORK!  Great week man!
    @Doug Johnson - damn smart move mixing in that trail running with the routine bro!  Hard to beat the leg strength driving benefits of running on trails!
    @Gordon Cherwoniak - HUGE staying consistent with your run plan! Very motivating for me!

    Tired yesterday and got kicked out of the pool early for cleaning so I improvised, got some sunshine and did a 5K recovery run: https://www.strava.com/activities/919719822

    SS

  • Phil MillsPhil Mills
    @Francis Picard - Ya, my wallet feels like it has been skimmed over
    @Doug Johnson - I wish a schedule existed.  With most of my runs done around the port, trains are always a variable.
    @Gordon Cherwoniak - Yep. My A race moved from summer to spring, so I needed some races to salvage my season.  I'm in for a fall weighted race season now.

    The winds were a blowing yesterday, which means it was "long run" day.  For the past month, any day that I've had more than 7 miles on tap, the winds have been blowing.  Yesterday is in line to tie for the windiest day.  The cross winds were actually blowing my advancing foot across mid-line and almost tripping me.

    89' for 10.05 miles

    https://www.strava.com/activities/919991949


  • Trish MarshallTrish Marshall
    Hi all..I'm back!  Ran a half mary this weekend and basically hit my vdot pace on the nose.  Happy to have that match the 5k vdot.  I didn't plan to "race for a pr/ balls to the wall" since I know I'm not quite in that shape yet, so goal was neg split, and run it the en way...3 easier, 7 steady and as best as I could last 5k.  7th time racing the flat course and it was a good weather day. Met my goals, time and execution wise.  Best bit was finishing with a dear friends Dad.  I USED to be faster than him about 6 years ago...he is 70 now.  I was excited to catch him and run the shoot with him!  I said "Come on Dad...lets go!" and damn if he didn't totally out kick me in the shoot!  IT.WAS.AWESOME!  Made the race for me!  :smiley:

    Yesterdays long run was pretty much as it should have been at trp and z2+/3 at the end.  Carrying a bit of fatigue from the race ftp ride on Tuesday combo. 
  • Shaughn SimmonsShaughn Simmons
    @Trish Marshall - super congratulations on the Half Mary!  Fantastic!

    I am in the same boat as you in terms of the fatigue going into today's TRP run:  https://www.strava.com/activities/921052017

    Just got it done......

    @Phil Mills - outstanding 90' TRP run!!  Leading!




  • Doug JohnsonDoug Johnson
    @Trish Marshall way to take care of business!
    @Shaughn Simmons that's a great 11 mile run!  You really cranked it up on the back half!
    @Phil Mills building some mental and physical toughness out there!

    When I got off the trainer today I looked outside and it was snowing, ugh.  I didn't have the heart to add a bunch of admin time, go to the gym and run on a TM so I embraced the suck and took it outside.  It wasn't too bad once I got going.  Legs are tired, i'm glad tomorrow is an easy day.  https://www.strava.com/activities/921439622

  • Gordon CherwoniakGordon Cherwoniak
    Nice work all I'm running out of time this evening so a quick run post.

    26' split to and from work today.  Off to the hot tub for 15' minutes then swimming tomorrow before work.  Bonus my mother is borrowing my car and she's coming to the pool with me.  Hopefully she does not pass me then I know it's a bad session.  She's a floater is the slow lane with some front crawl.
  • Doug JohnsonDoug Johnson
    @Gordon Cherwoniak sounds like you have some extra motivation to work hard in the pool :). Nice work on the run!
  • Phil MillsPhil Mills
    Extra 5 mile run at a quicker pace than usual.

    42' for 5 miles

    https://www.strava.com/activities/921549261
  • Francis PicardFrancis Picard
    did a quick TRP before dinner date with my wife (kids are out for 4 days !!)

    https://www.strava.com/activities/921357380

    just back from the "Saturday brick run"

    https://www.strava.com/activities/922250401

    Really, really happy where is my run out of the OS ! I gotta keep working on hills, that really helps on the flat like the last 2 days and on race day where MT run course is not that "hilly"

    good work all! 
  • Jeff KaneJeff Kane
    @Francis, your run gam is indeed strong! @Phil, running around the Tacoma waterfront is nice indeed! Did a few runs out there in the summer of 14 when I was there for work. @Gordon, keep rockin' on! You've made some big gains this OS!
  • Jon BergmannJon Bergmann
    Folks: I have been remiss in this forum for the past month. Deadlines and work travel have kept me away. I am going to exit the outseason this week or next. I am doing a half marathon tomorrow and will do the bike test some time next week.  Then I am off to prepare for Racine and eventually IMWI. Thanks to all for keeping me honest.  
  • Jeff KaneJeff Kane
    Easy brick, saving up for a strong effort tomorrow. 
  • Gordon CherwoniakGordon Cherwoniak
    3rd run of the week complete 14' minutes running 21' total - 1.5 miles.  I bricked this and I could feel it a little even on this short run. I guess I worked hard enough on the bike to make this harder that it should be.  

    https://www.strava.com/activities/923643590http://
  • Francis PicardFrancis Picard
    Felt good this morning, went a little harder than suppose by adding 3X intervals and did most of them on climbs.. that helped me grab a few trophies hah..

    Also wanted to clear the monthly strava half marathon challenge (yeah im that kind of guy hah)

    https://www.strava.com/activities/925159379

  • Gordon CherwoniakGordon Cherwoniak
    edited April 2, 2017 7:24PM
    @Francis Picard We've got to have those little challenges to keep pushing us throughout the year.  Nothing wrong with collecting a few trophies as long as it's not affecting the down stream workouts.  More hill is impressive.

    My 2nd 4 run week completed 35' total with 28' running - 2.7 miles 1X1 mile (~ 12'(30") then 4'.  I'm almost up to a 5k test but mostly just enjoying actually running.  Running is where I'm most comfortable.

    https://www.strava.com/activities/925499258  

    I've got to go check my micro thread and see what Coach P has on tap for next week. 
  • Shaughn SimmonsShaughn Simmons
    Fine work men!!

    I don't have anything as exciting as you guys have posted.  Only a Z2 Sunday evening run: https://www.strava.com/activities/925747482

    KMF!
  • William JenksWilliam Jenks
    This is the first Sunday run I can remember this OS where I didn't give the intervals a go.  I did that 100 km gravel race yesterday, and today was just all about the mental challenge of running the 90 minutes without stopping and keeping my head up.  More like the back half on IM than most of my runs!  Anyway, I got it done.  Ran mostly between my easy and endurance pace for about 11 miles.

    I am really looking forward to tomorrow's day off from legs.
  • Jon BergmannJon Bergmann
    @William Jenks Great work on slogging through the run.  You are amazing.  I ran a half marathon on Saturday and just took yesterday off.  Today was a light swim.  I am still a bit sore.  
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