NovOS Week 4 Run Thread

Keith Shireman

Hey everyone! Looks like we are still on track and our run durability is going well! Hopefully you were able to get all your workouts in last week with great results. For me personally my running has gotten better each week. Just slow progressions and make sure I get  everything in with good form and gait on the run. Have a great week of training and make sure you post your results, questions, etc. we all need to help each other make it to the finish line! Cheers!

Al Truscott

Day 80/Run # 80, with an almost exclusive focus on frequency/consistency, @ the expense of intensity and volume. 28 miles/week, averaging TRP, almost all runs between 3.5 and 5 miles, occasional forays to 60-70'. Today was 30'/3.5 miles (outside), followed by 22 minutes in the sauna, then 30' in the weight room.

Shaughn Simmons

A little quiet this week on the run front.

Key run this week was Wed:  https://www.strava.com/activities/1286604893

70' TRP push to Z3

About 27 miles Monday through Saturday this week and another key run for tomorrow with 80' TRP to Z3 push.....

SS

Edwin Croucher

@Al Truscott  80 for 80 is fantastic. Keep leading. I stopped at 54. Too many family members around for Thanksgiving. We hosted the big dinner, but there was one every night from Wednesday on. My youngest son is home from college and will be heading back this morning. I used this week as a recovery period. My rides have been quality but not huge intensity. I was running a little over 30 miles per week. This week will be 20. @Shaughn Simmons Keep the team moving forward. 

Joseph Lombardi

finished up a solid week tired... http://www.strava.com/activities/1291557785 

Shaughn Simmons

@Joseph Lombardi - solid work this weekend!

@Edwin Croucher - love the family pics on Facebook!  Enjoy!

My Sunday run complete: https://www.strava.com/activities/1291688029

Nice weather always helps!

Good luck testing next week all!

SS

Mark Thoma

Run test today and had a modest increase in VDot.  It was tough doing testing back to back.  Excited to try out my new numbers.