Dec OS - A stitch in time means it must be Week 9!

Paul Hough

Easy day!!  I slept in and this evening put in 45 mins at Anytime Fitness and ran 2.57 miles afterwards.

Mark Hickman

Ran with Army WO candidates this morning during their D-Day workout (day 1 mental toughness through physical training)

Solid 3x12 this afternoon at 1.02, 1.02, 1.06.  Felt good to get through it!

Paul Hough

You are killing it Mark!  I think you are ready for a higher FTP.

Tue AM - 3 x 12 mins at .98
Tue PM - 4 mile run + 4 striders afterwards

Paul Hough

Wed AM - Slept in.  Wed PM - 8.69 miles in 82 mins for 9:26 avg compared to my TRP of 9:28.  Didn't feel easy though.

Thu AM - 45 mins core/wts @ Anytime Fitness.  Hard bike tonight.  Now that it is Feb I'll be working on two Rouvy challenges and seeing if I can progress to the next level by the end of the month.

Mark Hickman

Sorry I've been so tardy with updating.

Look forward to seeing your posts...you are consistent and disciplined and spurs me to do the same.

Wed ran 10 in 84 minutes; around 8:20 pace I think.
Thur Did 2x10 (1'on, 30"off) First time I had done it with only 30" breaks so didn't know what to expect.  Was a struggle to get through, but just kept focusing on the next set.  Saw Lionel Sanders out running, so thought to myself, what would Lionel do:o)  Ended up getting through them all at 1.2+.  
Friday; ran 4.6 easy.
Saturday; another solid ride 2x18' sweet spot, then 70' at Z3, followed by a 3 mile brick.  Will get the long run in tomorrow, and see how the 3x1mile intervals go.  Brunch in the morning, so likely won't run till early afternoon.

Almost test week.  Graduate from this course Tuesday morning; plan is to get the test done before driving back north to South Carolina.  Could make for a sore drive...

Paul Hough

Wow, I've fallen behind in posting due to family in town, but I'm getting the work in.

Fri AM - ran 5K easy
Fri PM - biked 1 hour easy
Sat AM - raced 10K slower than @Mark Hickman 10 mile training pace.  I averaged 8:45 for the first 5K, then 8:25 for the second 5K.  
Sat PM - 18 mile route near Thingvellir, Iceland with 814 ft gain.  I have to crank up the Rouvy biking to hit another level by the end of Feb.  Not sure if I will test and I may have to travel next weekend.

Paul Hough

Wk 9  done.  I biked a 34 mile flat route in Belgium and just didn't have any mojo.  Then I went out to run 4.5 miles thinking I was going to be dragging my ass behind me, but it actually turned out to be a very good run ... go figure.  

Wk 10 is going to be a hack because I may have to travel Thurs, but I won't know until Wed.    

Larry Peters

Hey Dec OS Crew, I just finished Nov OS. I've got some extra time before needing to transition to my HIM plan, so I get to join you all until 3/11/18 . I'm pumped to be able to focus on building speed for a while longer.

I didn't get in all the quality runs I was supposed to over break, but I am approaching 100 consecutive days of 5k plus, and hope to continue that streak . - today was day 97.

I don't always check in on the site as often as I'd like, but I wanted to say hello! I'm going to bike test Wednesday (I post-poned last week's final bike test to this week to have more time to recover), and run test Friday. I did a 10k race Saturday as my week 14 final OS test, and I was very happy with my performance. But it was snowing and there was a thin layer of snow on a lot of the roads, so the time/pace data from that test isn't that useful. I'm planning to do my first ever Treadmill run test Friday, because we're going to keep getting snow this week.  Others have suggested a 2% incline in order to better simulate the effort they need to run outside, so I'll probably go with that.

Good luck with testing this week!