JOS - run week 14 - ITS OVER :(

Francis Picard

Congratulations to you all for making it to Week 14!!!  That is a culmination of 13 weeks of the hardest, most intense work you will put in this season. 

It was fun being the official chearleader of this group! but there is a bit of everyone in it thanks!!!

This morning I did my final test half marathon.

First one I did in January was 1:46:12
Last one : 1:37:43.

https://www.strava.com/activities/936474854

I am happy even if its still far from my PR (but when I PR'ed I was only training for marathon..) I am at really good place to start the season.

Enjoy rest of the week, for me it will be familly time in NYC, will try to do a few runs, but it will be mostly just to shake the legs.

Again, that was fun !!!

Jeff Kane

@Francis great job on leading this run group during the JOS!! Strong work on the improvement for you 1/2 Mary time. Keep up the great work!! See you in the threads and IMLOU!

Jason Veith

I'm going to be a bit late on my run test.  My half marathon isn't until 4/29.  However, I'm on pace to PR.  
My best HM ever was ~2:18:xx at Detroit.  I should be much closer to 2 hr mark.  Probably just a little bit over it.

Al Truscott

Jason Veith said:

I'm going to be a bit late on my run test.  My half marathon isn't until 4/29.  However, I'm on pace to PR.  
My best HM ever was ~2:18:xx at Detroit.  I should be much closer to 2 hr mark.  Probably just a little bit over it.

That's exciting - proper pacing will get you there.

Jason Veith

Thanks @Al Truscott

On my last 10 mile run, I worked on starting out easy (first 5 miles) and then kicking it into gear the second 5 miles.  I also worked on getting my run cadence up a bit (it was near 160 which is way to slow).  

https://connect.garmin.com/modern/activity/1664974104

My plan is to break the half marathon down to a 3-7-3 split.  First 3 miles take easy and just get warmed up.  Next 7 miles I'll run at "race pace", and the final 3 miles I'll push it hard to the finish!

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

scott dinhofer

@Francis Picard - thanks for the weekly guidance and motivation -
special mention to @Shaughn Simmons aka MadDog KMF man! for stirring the mojo on the JOS forums..
did a 5.35 mi brick after a tough trainer session https://www.strava.com/activities/938215824

Tom Box

Thanks everyone for the inspiration this JOS especially @Francis Picard.  I've been a little lazy in posting the second half of the out season but I was still stalking.  I'm going to do my own half marathon this Sunday with the real test coming May 7th in Eugene.

Shaughn Simmons

@Scott Dinhofer.....  Very kind.....just glad we're friends and not competitors......

SS

Gordon Cherwoniak

SS is not just motivating in the JOS I see his posts in several of the OS forums, probably all but I did not keep track.  @Shaughn Simmons Thanks for being a true EN leader.

As for me I believe I should step back this week after getting in 20' run in on Tuesday. 

OS results - Seeing as I added in 4 runs a week I've over my signature line runs of 38, but I did a only 1 run some weeks back.  For me this OS was about building up the run and it's been successful in that regard.  starting at 13', I believe, in week one to 94' last week.  I think the biggest win for me this OS was remembering how much I love to run and this is truly my favorite aspect of triathlon.  There was only 1 run all OS where I recall not wanting to be out there and that was because I was tired.  

No run test for me so I'm thinking of one last 2h OS bike if I get a window with the new baby.

Trish Marshall

I got permission to use my 1/2 Marathon from late March as my OS run test...in it I matched my Vdot of an early March 5k race, so Coach said I was good.  

I threw out my back on Monday and have only done one run this week, but plan on doing a slow long trail run today with maybe a swim afterwards.  Long bike tomorrow and post Easter brunch to burn off a few jellybeans.  

Thank you @Francis Picard for herding us through the OS runs!  Enjoy the family and fun in NYC!!!

Shaughn Simmons

@Gordon Cherwoniak - not much that motivates more than a guy showing the run progress you threw down this OS!

@Trish Marshall -  rest please........sorry about the back thing.  I have a hard time dealing with that and resting myself when it happens to me.  Congratulations on the run test and run progress!!

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

Phil Mills

On Monday I added a few intervals to the mix and it felt so good to get some faster running in.

Thursday was a long run for 10 miles, and upped the pace for last 2ish miles. Thankful for Gore-Tex as was dumped on twice.  Nursing some sore feet today. 

Tuesday https://www.strava.com/activities/936921104

Thursday https://www.strava.com/activities/941004003

Chris Oubre

What an OS. I just crushed my 10k race with a 2:25 PR. Only 1 min off my Jack Daniels predicted 10k time based on my 5k test. I've never come that close. Work works. For sure. Trust in the process and the results happen. 

Shaughn Simmons

@Chris Oubre - BOOM baby!

@Phil Mills nice work on the 10 miler!

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

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

Have a great season all!

SS