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JanOS 2018 Run Thread – Week 11 – Eleven

Paul CurtinPaul Curtin
in General Training Discussions
You may know about Nike’s Sub2 project; they got close last year when Kenya’s Eliud Kipchoge ran 2 hours and 25 seconds.  However, the offical world record of 2:02:57 is still held by this man:
Kenyan Dennis Kimetto finishing the 2014 Berlin Marathon


Well, we made it through Test Week and we're on to Week Eleven.  A few changes as we begin this final phase of the OutSeason:

     --For the run-focused plan, the Wednesday run now adds Z4 work

     --For the bike-focused plan, Wednesday’s run time bumps up by a few minutes depending on level

     --The run frequency target for Level 3 jumps to 7; (Ready to run every day? I’m not)

 Are you part of the EN Run Group on GroupMe?  It’s kind of fun to track what people are posting: a mix of run-streak data, chatter, and funny memes.  Here’s the link to join:

https://groupme.com/join_group/34349815/2Tbioa

 _____________________________________________________________________________

Exercise/Drill for The Week:

https://www.youtube.com/watch?v=Eh00_rniF8E

These guys show the proper form for a push-up … but not necessarily the proper location ... push-ups on a tennis court?

Comments

  • Derrek SanksDerrek Sanks
    I ran the NYC Half Marathon Sunday. Did everyone hear who won? He was the first American to win the NYC Half and it was his debut HM. No it wasn't me...I ran a 1:32 and was very pleased with my time as I felt strong throughout the race. 
    This week will be recovery and I hope to be back to normal for the weekend runs.

  • Jeff HornJeff Horn
    Great job @Derrek Sanks!  That is a fantastic time.  
  • Joe HallatschekJoe Hallatschek
    Dropped 17"/mi at the same 146 AVHR using the exact protocol from last week on my 3 mi treadmill run. Also, I went to the podiatrist and he says "good job, come back in 5 weeks and keep doing what you are doing". 

    So, two miles yesterday, 4 miles total today, and a 2mi on Friday and Sunday for 2 miles gets me to 10 total and increases from 8.5 miles last week on four runs.  Frustrating to see the "micro-improvements", but now I feel like a runner again and don't feel guilty reading Runner's World when I take a jacuzzi.
  • Paul CurtinPaul Curtin
    Not such a great run week for me so far, but I'm due for a few easy days.  Today was better than expected; legs were tight from the lunchtime run but pace was decent

    https://www.strava.com/activities/1466474844
  • Brian QuartonBrian Quarton
    Surprisingly good Wednesday and back to reality Thursday. That was tough, but tomorrow is Friday.  
  • Mary RussoMary Russo
    Meniscus surgery was yesterday. Torn in two places and took out more arthritis than they expected to see. Looking forward to running again soon. Reading all the posts and your strong work keeps me going. Nice job everyone 
  • Paul CurtinPaul Curtin
    Heal well @Mary Russo!
  • Paul CurtinPaul Curtin
    I split today's 45-minute run into two segments:

    The first was with Charlie and Bella, my 10-year old labs.  They still run fairly well given their age:
    https://www.strava.com/activities/1469621425

    The second run was solo.  I drove home, dropped off pups, and went back to the park:
    https://www.strava.com/activities/1469674853

    Great workouts for all three of us  :)
  • Andrew LustigmanAndrew Lustigman
    edited March 25, 2018 6:38PM
    I ran the West Point Half marathon today (my first half).  Challenging elevations, freezing cold, and great military spirit.   2:05.  Top 50% of age group, 9:34 official pace.  Happy with my performance.  The OS training is definitely making me a stronger runner.  
  • Joe HallatschekJoe Hallatschek
    Andrew Lustigman said:
    I ran the West Point Half marathon today (my first half).  Challenging elevations, freezing cold, and great military spirit.   2:05.  Top 50% of age group, 9:34 official pace.  Happy with my performance.  The OS training is definitely making me a stronger runner.
  • Joe HallatschekJoe Hallatschek
    @Andrew Lustigman - I ran my first 10K there back in '82! Pretty hilly going up to the Chapel if you start at the docks!  In the fall, Trophy Point is the most beautiful postcard in the world!  

    Congratulations! B)
  • Joe HallatschekJoe Hallatschek
    Ran 2mi on Friday on my treadmill and averaged 9:13/mi and felt pretty good. Actually at one point got it to 7:51/mi before my HR got above 150 BPM

    Today, after an easy bike, I ran 3mi on my treadmill again and averaged 9:54/mi. That is faster than my first day back running on 7 March fresh with no biking at 9:58/mi at the same AVHR. 

    So far, no pain and made it to 11.5 miles this week from last week's 8.5. Incremental progress i know, but it's progress!
  • Brian QuartonBrian Quarton
    @Mary Russo -You've got a great spirit! You will be back soon.
    @Andrew Lustigman -What a great setting for a Half Marathon. So much history. 
    @Joe Hallatschek -So far so good. Glad you are back.
    @Paul Curtin -You keep getting it done.

    Finished off a good week of running with an easy 5. 39 for the week. 9 out of the last 10 weeks over 30 miles is pretty good! 
  • Derrek SanksDerrek Sanks
    Congrats @Andrew Lustigman! 

    Recover week for me after my HM last Sunday. Easy run on Tuesday was a struggle so I took a couple days off from running. Had a good 5 mile run Saturday (https://www.strava.com/activities/1469461018) and 90' long run Sunday. https://www.strava.com/activities/1472214289



  • Paul CurtinPaul Curtin
    Ran yesterday on heavy legs. Cut it short a bit knowing TSB was skyrocketing again.  I'm on the Run-Focused plan, but have been switching the Sat and Sun WKOs; I seem to do better with pushing the Sat ride and then seeing what's left for the Sun run

    https://www.strava.com/activities/1471155246
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