Skipped testing so far this week. Will get my run in on Saturday with a 15K race outside. Hopefully is doesn't snow. Looks like some well earned improvements happening within the group, keep up the good work.
Moved my long run from Saturday to today cuz the weather is gonna be straight monsoon Saturday and Sunday. It was 64 and sunny. Felt so good to be outside and the TRP is feeling really good. Today was the first soreness I've had in the legs this whole OS, even in RD before that. I think it is lingering aches from the 5k test on Wednesday. Nevertheless I am happy with how paces and the legs are doing so far in this plan.
After the sweet spot intervals, the remainder bike time on the Saturday ride is now Z2? Wasn't it Z3 for the first 4 weeks? There is also a note in the workout that Level 3 riders should spend as much time in Z3. Confused....
I ran a 15K like @markstahlkopf, but it was a different race. This is the last race in the St. louis Track Club Frostbite Series. Last year I got 3rd in series. I was in 5th coming into the last race, but I ran pretty well and jumped up to 4th. Averaged 6:50 pace and bumped up my VDOT to 49 from 48. Crossed the finish line with my oldest daughter. So despite running less and focusing on bike/run, I have gotten a bit faster with plenty of room to improve.
First post since OS began. I was in PT recovering from a knee problem. However I’ve been doing my best to stick with the plan with some trimming here and there. I did both the bike test and run test as written. I’m very pleased with my run finish of 32:11. I have always been slow so this is actually a good result for me. My last mile was my fastest and realized, as per usual, that I still had a tiny bit in the tank. I’m cautious in general, so this is something I have to work on.
sorry to read so many of you are sick! Speedy recoveries all! I hope to read good updates next week. And I hope to be a more active part of the team in the weeks to come.
Good to see all the run test results. This was a down week for me with the knee and it seems some foot issues are creeping up. I will most likely take and easy week run week again next week possibly 1-2X 20' on the treadmill. While I don't like it I want to be posting in week 13-14 about actually running so best to back off.
This is the time when things get harder and people start to drop off the forums so keep posting both the good and bad.
I ended the week with a couple solid runs. After a few days of easy TM runs, on Friday I ran 7 miles outside at TRP and ran 11 miles Saturday with 3 miles at Z3+ pace. Sunday was a 5 mile struggle run after 2.5 hrs on the bike. Ended up with 38 miles for the week.
Comments
Looks like some well earned improvements happening within the group, keep up the good work.
sorry to read so many of you are sick! Speedy recoveries all! I hope to read good updates next week. And I hope to be a more active part of the team in the weeks to come.
This is the time when things get harder and people start to drop off the forums so keep posting both the good and bad.