FOS Week 10 Run Thread - Now the Fun begins!

Jenniferlyn Kryvicky

Hola amigos en los FOS,  

This week is very similar to last week with some extension in the run times, but all in all more run fun to be had. Did you notice the video and podcast in this week's training homepage for the extending of run times?  No?  You should check them out :-) 

How did last week's workouts go with the new numbers?  Any surprises?  By the end of the week how did you feel?

Remember the key to running in EN is the start out slow and finish strong.

Is anyone moving out of the OS and into another plan this week?  Feel free to stay in this forum for motivation and mojo!  Have a great week everyone!

Elizabeth Hornak

@Jenniferlyn Kryvicky Thanks for kicking off Week 10! Yahoooooo!

Shaughn Simmons

4 X 1s today for me: https://www.strava.com/activities/937882473

Fatigued Sunday PM, tired yesterday but held back some, slept hard last night and it was enough to get it done today.

Have a great week all!

SS

Jacklyn Moore

Talked with Coach P. yesterday. He busted my theory of training 5 days straight and then being off for work. HE wants me to have a day off COMPLETELY. Thought I would make it a floating day off depending on the family. Man. Not sure I can only train 4 days a WEEK. Doesn't seem like enough. He's the boss!

Have a great week all! Let's kick it!!!!

Elizabeth Hornak

@Jacklyn Moore You've got this!!!!!!!!!!!!!!! I always took Monday off, and had the.best.IM.experience.ever (ok, I've only done one, but it was so awesome that I look forward to doing another). 

Elizabeth Hornak

@Shaughn Simmons way to start the week! Fast legs! 

John Culberson

@Jacklyn@Elizabeth: I once paid a coach a lot of money to tell me to take days completely off. Life stress is often not taken seriously... even by serious athletes. Planned stress and planned recovery requires an honest assessment. Coach P is an expert!  I often only end up training 4 days a week... lots of tough work days. I won't KQ, but I've raced well at IM distance for a few decades on CONSISTANT 4-5 day training weeks, then executing a solid "should" pace.

Shaughn Simmons

Thursday TRP Progression run for me: https://www.strava.com/activities/940643670
Friday morning durability run: https://www.strava.com/activities/941658700

Happy Good Friday all!

SS

Shaughn Simmons

Good morning peeps!

Friday easy run: https://www.strava.com/activities/941658700

Sat Brick run: https://www.strava.com/activities/943452491

Happy Easter all!

SS

Elizabeth Hornak

Good Evening Team!

Here is my Saturday run - https://connect.garmin.com/modern/activity/1678998114 (picture attached)

....and my Sunday run, which after two mimosas, a handful of chips (which I rarely eat), and two cliff shot blocks, wasn't so bad. I did half the workout as I still am still transitioning back to running (-ish). The muscles / tendons below my right knee have good days, and bad days, and sometimes I wonder if they will ever rehab completely. 
http://https//connect.garmin.com/modern/activity/1681390186 (warm up)
http://https//connect.garmin.com/modern/activity/1681390250 (3')
http://https//connect.garmin.com/modern/activity/1681390319 (rest interval)
http://https//connect.garmin.com/modern/activity/1681390393 (1.5')
http://https//connect.garmin.com/modern/activity/1681390498 (warm down)

Here are my run zones

Z1/LRP:  11:17 

Z2/MP:    9:46

Z3/HMP:  9:28

Z4/TP:     9:07

Z5/IP:      8:42

TRP:    10:31

Elizabeth Hornak

@Shaughn Simmons  nice, easy work!

Elizabeth Hornak

@Shaughn Simmons
Great to see your strava files! 

John Culberson

@Elizabeth- Jersey Shore?

Shaughn Simmons

@Elizabeth Hornak - Sat run file looks great!!  HR monitor?  Sun run was smart, it takes a long time, a lot of consistency, work and patience for those muscles and tendons to adjust and transform and the body will not be rushed....just stay consistent!

Z2/Z4 run at lunch for me today:  https://www.strava.com/activities/946504519

SS

Daria Matthews

glad to see all the hard work you guy have been doing! I'm back from traveling and finally caught up on all the emails etc, I think   
Have a great week!