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NovOS Week 3 Run

Keith ShiremanKeith Shireman
in General Training Discussions
Sorry folks I got tied up at work and couldn't stop to post yesterday. Sounds like everyone is having some good results with their run streaks and runs overall. My long run on Sunday was 70 min with about 7.5 miles. Nice and easy. Longest run since this summer at IM Muncie 70.3. Looking forward to another good week of running! Off to do the brick workout today! 
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  • Rafe ArmstrongRafe Armstrong

    Ran 5.25 miles yesterday with 5 strides at the end

    Ran 4.5 miles today after a punishingly hard bike.  Added in 6 faster intervals of about a minute each getting up into Z4 and lower Z5.  Legs are beat!

  • Shaughn SimmonsShaughn Simmons
    edited November 15, 2017 7:02PM
    I am on the Bike Focus / Run Durability plan.

    Each week I have 3 primary goals in this priority:

    1) Quality Bike intensity sessions as planned

    2) Run 2+ miles a day

    3) Push TRP pace to Z3 on run when able.

    If/when things go sideways, goal #3 is the first to go.  Anything else beyond goal #3 is a bonus and must not compromise goals 1 and 2.

    TRP run today with push to Z3: https://www.strava.com/activities/1276682321

    @Rafe Armstrong smart work!

    SS
  • Rafe ArmstrongRafe Armstrong
    Run 7.5 miles this morning.  Felt better than expected after hard day yesterday.  After initial mile warmup I alternated from TRP to low Z3 every 1/2 mile back and forth with pace change and finished last mile all at TRP. 
  • Mark ThomaMark Thoma
    Tuesday's TRP w strides on Monday and Wednesday's long run yesterday after working all night.  Wanted to run after VO2s tonight, but technical issues with the bike sucked up all my time.  
  • Joseph LombardiJoseph Lombardi
    business travel means run focus this week....so far solid 5.5 & 5.25 on Tuesday and Wednesday and headed out for 4-5 this morning.... all runs progressive from 9-8 .... Slightly faster than TRP as average.... wheels still on
  • Rafe ArmstrongRafe Armstrong

    Treadmill steep short intervals this morning before bike intervals.  New run power record from 5sec to 30sec time.

    Likely will do some very light additional running this afternoon to shake the legs out after hard morning

  • Keith ShiremanKeith Shireman
    Looks like we are all doing well so far! I've got my workouts in so far this week but have been feeling a little bit under the weather. Which is not typical for me. I never get sick! Oh well as least it's hasn't shut me down for a week. Onward!!
  • Rafe ArmstrongRafe Armstrong
    @Keith Shireman Hope you get to feeling better.  Take care of yourself!
    TRP to Z2 run this morning 5 miles
  • Shaughn SimmonsShaughn Simmons
    https://www.strava.com/dashboard

    Closed the week out with a Progressive TRP - Z3 run.  Beautiful day here in north Texas for running!

    Fantastic work this week all!
  • Al TruscottAl Truscott
    I got back on the horse Sunday, nursing a slight sport of tenderness on the outside of my right knee, which disappears about a mile into the run. I only went 5 miles, in 45:41, which was 40 sec/mile slower than I had been doing beast two months. Balancing durability with injury prevention + aging tissues is almost a full-tome job!
  • Sheila LeardSheila Leard
    Ran 71 minutes with Stryd set to Power, HR and Cadence. Since I had my gait analyzed I'm trying to be watchful of cadence and foot strike to avoid further knee pain. I discovered that my Zone 2 power and cadence is putting me around my TRP. But - I would like my HR a tad lower if this was an IM run. I'm thinking about form so much that I think it's affecting my HR.

    It's hard to relearn gait and fire those lazy glutes.
  • Joseph LombardiJoseph Lombardi
    finished the travel week with 5 solid runs. very pleased with the week 
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