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JOS RUN week 13 - last one !!

Francis PicardFrancis Picard
in General Training Discussions
This is your final week of your FAST & HARD training regiment that is the OS.  I This week is slightly "easier" than the past two weeks, though I wouldn't dare call it easy.  Run times are down a tick on both of your long runs.  

Next one is test and after that, we will all get our split path !

Enjoy this last one, on my side I will need to play with days as it will be a rainy week here and I don't run inside.

Keep pushing !!

Comments

  • Shaughn SimmonsShaughn Simmons
    FP, can't remember a better example in past OS times than the one you have provided for this year's Jan OS running!

    I hoping others chime in with agreement!

    Z4 threshold intervals for me today: https://www.strava.com/activities/928027429

    Sooooo glad it is done!

    SS
  • Gordon CherwoniakGordon Cherwoniak
    @Francis Picard I agree with SS and you keep the weekly post motivational and back it up with the training as well.  I've been kicking around EN for a long time and to have this great leadership during the OS is awesome.

    I got in 35' today with 16' running.  Trying to add a little more walking to these sessions when I can. 

    I slept in this morning and found out the in-law were in town this afternoon so I now have to shift bike workout around this week.  Not optimal but such is life. 
  • Shaughn SimmonsShaughn Simmons
    @Gordon Cherwoniak - BOOM baby!

  • Phil MillsPhil Mills
    @Francis Picard Awesome work keeping us motivated this OS.  Much appreciated. 

    Business dinner on Monday had me moving around this week's schedule.  I needed to burn some extra calories, so run I did.  74' for 8.5 miles. I pressed the pace too much, causing the IT Band to act up during the last mile, so there was walking.  The faster paces felt very good though.

    https://www.strava.com/activities/927220076

    Tuesday was to be a day off due to early AM work and kiddo appointments.  Surprisingly, our 6 yo and I were able to get out on the trail.  Kiddo was on her bike for only the 2nd time using pedals.  Previously, she would push with her feet with no pedals.  Stubborn kid.  She paced me for 3.5 miles, spinning out at top speed.

    IT held together with no pain, though I had to kick up the pace more than I wanted to to keep up with her.

    http://https//www.strava.com/activities/928549762


  • Jeff KaneJeff Kane
    All, the motivation has been great! When days get tough on the training side, just hit the forms to give you that extra edge!! Easy 4.3 mikes this morning at TRP. Taper is feeling really good in prep for the race Saturday. We're almost on the other side and on to new goals!! Let's keep it together!!!
  • Francis PicardFrancis Picard
    Thanks guys! it's a pleasure to be your OS run captain, I have alot of pressure to motivate the BEAST group we have, it was truly an honor =)

    Tonight I tried to push alot harder on my TRP run by increasing my pace by 0:04/KM. Was a nice run and didnt feel too trash when I got home.

    https://www.strava.com/activities/929964209

    Will see how it feels tomorrow with the Saturday bike ride (impossible for me to do long workouts this week end!)

    Great work done so far this week!

  • Paul CurtinPaul Curtin
    @Jeff Kane -- good skill and good racing tomorrow!  I hope you crush it - you've certainly put in the training.  Which race are you doing?
  • Jeff KaneJeff Kane

    @Paul - Closed the streak yesterday at 150 days, today was finally a rest day! Running the Palmetto 1/2 here in Columbia, SC. The 1/2 Mary's that are on the schedule this year were the same as last year, contested over the same courses. The goal is to see the improvement year over year - especially with structured training. This is what has occurred thus far -

    March 2016 - 1:54:xx vs  March 2017 - 1:47:xx (7 minutes faster - hilly course)

    April 2016 - 1:50:xx vs  April 2017 - ?? (Goal - 1:45 - flatter course)


    Will report in tomorrow!

  • Francis PicardFrancis Picard
    after work this morning I went for the last long run of the OS !!! :) Was really windy near the water, had the wind in my face.. 

    https://www.strava.com/activities/931819763

    and went for a quick swim just after to slowly get back into the swim and be ready for the SC

    https://www.strava.com/activities/931928109

    @Jeff Kane 150 days ! that quite impressive, I am sure this will help you this summer in any race !! when its going to be hard for the other!! looking fwd to see your report and how you improved!
     

  • Paul CurtinPaul Curtin
    Did 4 this morning -- easier with some strides; getting under 9 minutes per mile more regularly on runs; running the ORRRC 1/2 Marathon on Sunday

    https://www.strava.com/activities/931791359
  • Jeff KaneJeff Kane
    We'll call Sunday's run today. New PR in the 1/2 @ 1:46:13 and VDOT bump as well - 42.1. Happy with the result 4 + minutes faster than last year. Could still feel the fatigue from the streak and woke up to a scratchy throat and stuffy nose. It's all good now, mission accomplished! I'll post a thread about the streak with stats and thoughts tomorrow once I gather all the data! Keep up the great work team, almost done!!
  • Gordon CherwoniakGordon Cherwoniak
    @Jeff Kane A new PR and a vdot bump, what more can you ask for.

    See the bike thread for the official announcement but running to and from my vehicle at the hospital (birth of my son) I got in 30' running on Thursday and 18' on Friday.  I stayed overnight on Wednesday and very late on Thursday. 

    I did miss Friday's swim session which is totally fine.  I'll see if I can work in a 4th run sometime today.


  • Jeff KaneJeff Kane
    @Gordon Cherwoniak, congrats on the baby!
  • Paul CurtinPaul Curtin

    Ran the ORRRC Half Marathon this morning – my final OutSeason workout.  Had a great race, went much faster than expected (1:35:55 official time).  Followed the EN-recommended pacing: first 3 easy; middle 7 at HMP; final 3 at best effort.

    Average stride rate was 188 – really psyched about the improvement in run cadence

    https://www.strava.com/activities/934843560

  • William JenksWilliam Jenks
    My Sunday run was on Saturday becasue Saturday was prom day and I'm the family photographer.  Which means that I had to go scope out locations for pictures in the local parks.  :-)  

    So i ran over to one of the more picturesque ones that has a 1 mile very hilly loop and ran a bunch of them, but paused from time to time to look at framing of evergreens or bare maples or the site of still-amber prairie between trees....an altogether fun if not entirely perfect run :-)

    I got bonus points in te evening for guiding the group of kids to the good spots and the parents were happy to get good pictures.
    https://goo.gl/photos/kGmBZ5G5kfeaHUqn9
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