Week 21
Ok, who else is still out there finishing up the November OS?
I just started week 18. I was scared of the 2 x 20 this morning seeing as I ran a hard and hilly half marathon on Sunday. It was by no means easy, but I made it through without being horribly uncomfortable. It was an ERG file so I did the workout exactly as written with 2 x 20(4') at 100% and then cooled down with a few minutes at 85%.
I was also able to get a quick 4.56 mile run done in just under 30 minutes.
My calves are a little tight now, but overall I'm feeling good. I'm going to try and get to the track workout tomorrow night for 5 x 1mi again 
What is everyone else up to?
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Matt - I'm still lurking in the NOV OS but taking a week off running and two off biking (with some rides in there but whatever I want), before hitting it for 7 more weeks of the OS.
Impressive hitting a 2X20 after a hilly race effort Sunday. I know its all relative but I laughed at my speed 4.56 miles would take me 50-55'. That's why I'm here to get faster and the run will be the focus for the final 7 weeks.
Gordon
I ended the OS a week early to accomodate a spring break vacation in Orlando. Got in a fair amount of running and a lot of standing, but not much biking.
This week I am focusing on the bike and am working with Todd @ TTBikefit to dial in my aero position. I know I should have probably taken care of this earlier in the OS, but better late than never.
Geez, 2 x 20 after that awesome half mary you threw down on Sunday. Nice work!
I made to join the running club again last night for a track workout, but they brought the big guns in this time ... 2 college XC runners.
I stuck with the same group I ran with the first workout and we did 5 x 1mile (3').
My splits were 5:45, 5:31, 5:25, 5:17, 5:12 so faster than last time
. I was with the group for the first four but we spread out on the last one, best time was 5:06. The 2 XC runners, well they were in another zip code altogether. One guys started off with a 5:20 and did the rest around 5:00 with at least 1 sub 5 and he was taking it easy. Very humbling. Lesson learned, I can play with the most local high school runners and running club members, but I'm not even close to being able to hang with college runs!
Anyway, I got in 9.75 miles in 1:00 so it was a pretty solid workout.
About 11 hours later, I got on the biek this morning to do 3 x 12'(4'). I'm not sure how, but i survived and got all 3 done at 100% thanks to ERG mode. No 85% work though. Also managed to run a 2.25 mile brick in 15:00.
My body is starting to feel strong again and I think the work is paying off.