NovOS Week 2 Run

Keith Shireman

I hope everyone had a great first week back in OutSeason training. I'm sure we all had to make some adjustments to get back into the swing of things. This week will be similar to last week as we are still working on our base and slowly building up preparing for our big event for 2018! If you are using Stryd post your results here so we can all see just how all the information works using it. Have a great week of training!

Shaughn Simmons

Thanks @Keith Shireman

I started this morning out of the gate with an easy friendly 5K run: https://www.strava.com/activities/1263717792

I'll be adding in some of the OS intensity intervals this week and look to run a mim of 2 easy miles a day for the off days to keep with the running durability  plan.

Have a safe week all!

SS

Rafe Armstrong

Good steady 5 miles done this morning 

Al Truscott

This is my 10th week of daily running. Almost all the runs are between 30 and 40 minutes long, except for one hour once a week. Today, I went 3.4 mi, but it only took 29'. I wanted to do a 5K race Sunday AM, but it was 45' away, and snowing, so I bagged it. I think my legs are finally ready to be taxed a bit, and I can't wait to find a nearby race for that. Haven't had a real VDOT test for over two years now.

Shaughn Simmons

@Rafe Armstrong - consistently strong, much like last year!  Keep Leading.

I am in the bike focus / run durability program.  5K brick run off the bike for me this morning.

SS

Rafe Armstrong

5 miles done after hard bike this morning at a little faster than TRP and multiple strides at the end

Joseph Lombardi

Coming of the run durability plan....and good start to the OS. Solid lunch run https://www.strava.com/activities/1265539604 

Clark Mitchell

I'm six days into the Strava/EN run streak thing and I still feel like I'm starting from scratch.  I'll get the bike/run done tonight after work - today is election day here so no morning workout due to time constraints.  The last three years I've been in final prep for IMAZ right now, so it seems really weird to already be in week 2 of OS.  Still trying to get my feet (and head) together and in the game!

Mark Thoma

3.2 miles at TRP w strides. Haven't had a run in a few days and felt great to be out there. Looking forward to tomorrow's run. 

Joseph Lombardi

6.1 progressive miles on the TM this morning...start at 9 finished up at 7:35.  

Keith Shireman

6.34 this morning for the long run. Progress complete. 

Mark Thoma

Predawn 10k.  Loved the increased pace on the last mile. 

Rafe Armstrong

7.2 this morning mostly TRP pace and finished faster

Al Truscott

I now have as many days in my run streak, as I do years on the planet! Today was 4.8 mi in 38', with 8 strides included. My goal in the run streak is to build back leg strength without risking injury via hyper-intense intervals or super-long runs. Just 30-32 miles a week, 3.5-5 miles a day generally with one or two runs of 5-8 miles. And strides to test my hamstrings and hips, so that in the next cycle of the OS, can try some Z4 and Z5 intervals.

Shaughn Simmons

Staying consistent here with 7.5 on the TM @ 1.2% grade after work: https://www.strava.com/activities/1267402525

TRP, Z2 and ending with Z3.

I find if I calibrate the garmin foot pod on a track, then raise the TM somewhere between 1 - 1.5% grade, the paces are very close to outside paces at same HR level.  I normally do not like the TM, but given it was dark, raining and 40 degrees, I had to go there.

SS

Rafe Armstrong

@Shaughn Simmons  Treadmill not so bad with a plan like pace increases or hill work.  Today I opted to do another treadmill hill sprint workout @8-10% short intervals with a lot of rest.  Reached a new high mark on running watts using my Stryd.  Will get the bike workout in later

Rafe Armstrong

Solid 5 miles Saturday after biking hard at about TRP up to upper Z2

Rafe Armstrong

Split run today  6 miles early at trp up to Z3
6.5 miles later Z1 up to TRP and finished at Z2

Shaughn Simmons

Finished up week 2 with 31.2 miles.

7.5 miles this morning ending in Z3: https://www.strava.com/activities/1272368110

SS

Mark Thoma

Moved the weekend run to Friday due to my son's tournament schedule. 8 miles, three jackrabbits, and almost hit by one car. 

Al Truscott

Finished the tenth week of daily running. Averaging 4 miles a day, plus a long run of 7-8 miles, 30-32 mpw. My avg pace per mile has dropped 15 secs during this time.