NOS 2020 Run - Week 3
Week 3 is here and so the cold front has come to welcome us to an early winter. So its time to dig out those buried cold weather cloths or dust of the treadmill to keep things moving. For some of us its looking like we may get to do a little snow running in this week!
How are we feeling, I see several folks working the treadmills and the consistency side of the house. Way to keep it going!
Week 3 :
- We stick with 4-5 runs per week dependent on which level you choose, note: level 2 folks you bump to 5 runs this week.
- Bike Focus – Back to those repeat 400s we love so much and this will be the last we will see them for this OS :(
- Run Focus – This week we will be doing 2x6-10 minutes on the hills depending on level. If your running outside go for cumulative hill time as listed in the main set.
- Long runs – everyone will do 60-70 minutes for a long run on the weekend
Other Thoughts:
- Test week is just a couple weeks away so don't forget to look for a local 5k or Turkey trot
- Are you doing strength & core routines? How are those going for you so far this OS?
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Comments
I managed to get my run in yesterday after having to juggle my schedule due to that nasty cold front that came through -- cold I can do. Cold and wet, notsomuch!
I have to admit, I was kinda glad that this morning's run was on the treadmill.
I have signed up for a turkey trot on the 28th. I guess just move Wednesday's test to Thursday and Thursday's recovery ride to Wednesday?
Should we also be looking for a Zwift race for the bike power test, @Ralph Moore?
The cold front/snow changed up my schedule too. Trying to get back into the groove of things between that and the clocks changing.
@Janyne Kizer - swapping of the recovery ride, etc. sounds like a good idea to me.
Looking forward to hills in 22 degree weather. Yay Wednesday!
Looking ahead in our schedule, the second run test is New Year's week. The Commitment Day 5k wounds like a plan!
Hoping that the ice melts off the roads here, so I can squeeze in some time on hills, etc. yet tonight. Would rather do that then treadmilling it even if its in the 20s tonight.
@Janyne Kizer - Good call out on the next test, I haven't looked quite that far out. But it will go nicely with the typical run streak that happens for many of us around the holidays.
So, This happened last night. About 32 degrees but dark. This is my neighborhood, 450 feet of climb in just under 5k. No foot pain which is good because I am going to be off the bike for the next weekend and will be running a bit more frequently.
I got my Friday run in this morning despite the rain. My dog loved it! She especially enjoyed the all over body massage (aka toweling off) after we got home.
I got in a nice early morning 10K distance run, a nice combo of road and trails
I've been having problems with the Z3 portion of my Sunday long runs. This coming week will be different!
@Janyne Kizer The race for FTP test is the "Bump Race" on Sunday night or Monday night
Found it! I have it on my calendar :-)