JOS RUN WEEK 4 !!

[Deleted User] · January 30, 2017 5:38PM

As for the week, we are seeing the long runs increase in time with a focus still on frequency. For me last week was a total disaster and this week might be the same. Its busy season since beginning of January and I am struggling to do all wkouts..

For those of you doing all work ! keep pushing, you all doing great and looking fwd to next week so I can get back on track

Jeff Kane · January 30, 2017 5:58PM

Ready for week 4. Opened it up with an easy 2.2 mile recovery run. Run streak going strong and feeling good!

Shaughn Simmons · January 31, 2017 2:40PM

Thank you Francis!

Monday durability run for me: https://www.strava.com/activities/849898804

SS

Jeff Kane · January 31, 2017 7:33PM

Brick this morning felt really solid. Preparing to de-load slightly to prep for a 15k Saturday. Run streak is currently at 85 days.

Trish Marshall · February 1, 2017 1:59AM

Brick felt really good to me too! I think running my tested TRP pace (vs my ego driven guesstimations last year) is going to reap big rewards come 7/23. Consistent running is King for me!

scott dinhofer · February 1, 2017 2:58AM

Ok... feeling mostly better now, the bug from hell is still rearing his ugly face, this AM, but seems to have gone away a bit. I am working on a 100 runs/ 100 days challenge on slowtwitch, so doing lots of shorter runs to make up some of my missed days...
since feeling better i've knocked off
Sat run of 8.5ish at 8:05/mi
Sun run of 7.5ish at 7:52/mi
Monday outdoors run of 8:25/mil for 3.6 in the AM
Monday eve treddy run of 3.4 at 8:30s in the PM
tonight's brick was a hurting slow run of 9/mile+ on the treddy.. Immediately after having done 2x16s on the bike!

[Deleted User] · February 1, 2017 4:02AM

was able to run twice since I arrived in Quebec City on Sunday.. at least I was able to find a bit of time!

Last week here and heading back home to normal work schedule !

Paul Curtin · February 1, 2017 11:35AM

Took a few days of down time in FL ... was hoping to squeeze in a bonus run on Monday but too much fatigue ... sitting in a beach chair all day is rather tiring. Good brick run yesterday, and back home today for the longer TRP run

Jason Veith · February 1, 2017 12:43PM

Wednesday morning long steady run. I'm probably insane, but I'm looking forward to doing another test. I can feel my fitness coming back a bit, so I think I need my vDOT to adjust to my current fitness level.

https://connect.garmin.com/modern/activity/1552749186

Jeff Kane · February 1, 2017 1:27PM

Wednesday morning run complete. 65 minute at TRP with no issues. No pushing to z3 today as I ramp down mileage for Saturday.

Patti Thompson · February 1, 2017 3:00PM

I'm backing off the runs right now, due to PF and now a little bit of posterior tibial tendon flare up (old injury from 2013) Back in the pool this morning for the first time since September!

Shaughn Simmons · February 1, 2017 3:49PM

@Jeff Kane - smart man! Following the plan and putting in a high quality TRP session!
@Patti Thompson - get well soon!

5 mile run for me yesterday evening with a 1X1 on the last mile:
https://www.strava.com/activities/851010558
https://www.strava.com/activities/851029926

SS

Ann Sloan · February 1, 2017 8:17PM

got a great run in today - 6.5 miles. I love TRP pace.

Pushed a little more on the last mile but tried to keep hr in check.

Trish Marshall · February 1, 2017 9:09PM

I'll do the long run for today Friday in (hopefully) sunny Florida. My run today was Saturday's brick as I did the bike to get the ftp work in. My legs were trashed from the ride so I figured I'd start at z2 and go slower if I needed to. No need. Another (I have no idea how) great brick in the books. I'll take it and look forward to legs off tomorrow!

Paul Curtin · February 1, 2017 11:01PM

After so much recent zone 1 focus, today's TRP run seemed like a huge increase in effort. Perhaps it's the cumulative fatigue setting in?

scott dinhofer · February 2, 2017 2:14AM

Faster than TRP, but only 60 minutes.. ran out of light... TRP=8:37, run dun at 8:12

Betsy Kantor · February 2, 2017 5:15AM

Got the tuesday Bric in last night after work-40' at TRP. It always hurts more in the evening that first mile, but felt good thereafter. I hate to rub it in buts its our 'nice' time of year in AZ for running-I actually ran in a tank top.

50' TRP run Wed am before work. My dogs are happy campers-2 days in a row!

[Deleted User] · February 2, 2017 1:47PM

Did my TRP run late last night, was able to do the full 65', happy I could do it. A bit slower than usual, but this place is hilly AF

https://www.strava.com/activities/852325473/overview

Shaughn Simmons · February 2, 2017 4:27PM

@FrancisPicard - Strong run bro, with progression and solid 8th mile GAP split! Leading!
@Betsy Kantor - 50' @ TRP before work on a nice morning is where I find my happiness! Nice job!

I had a 1X2 @ Z4 on 5 miles descending yesterday: https://www.strava.com/activities/852157030

It hurt....

Looking to recover somewhat for Sat wkos......

SS

Joseph Lombardi · February 2, 2017 4:32PM

Great work everyone!

Well I gotta say nothing like 60 degrees and sun to put some spring in the legs....Traveled from RI to LA this week and put in my long run on Tuesday...it felt really nice to run in shorts and short shirt outside and feel warmth...legs flowed...back to winter today though...generally please with OS progress thus far...legs and head holding together nicely

https://www.strava.com/activities/851602069

William Jenks · February 2, 2017 5:15PM

Wednesday run is just the Wednesday run. Got it done and getting ready for the weekend with it. right around 8:0X pace after a bit of warmup.

Jeff Kane · February 2, 2017 11:13PM

Brick done at TRP looking forward to the race!

Katherine Cozzi · February 2, 2017 11:58PM

Well the Wednesday run was cut short because I felt like crap...and Today's run turned into a short and slow trail run because my boyfriend wanted to run with me :-)

https://www.strava.com/activities/853167663

I'm hoping to get a solid brick run in over the weekend to get my running back on track!

Katherine Cozzi · February 3, 2017 12:03AM

@Patti Thompson I am so sorry about the posterior tibial tendon issue....I had that in August of last year and it's awful! Do you know the exercises to help it? If not I can send you some!

Tom Box · February 3, 2017 2:07AM

For me, the week has been going well. Getting all my runs in although cut this mornings down 5 minutes so I could get to work on time. I like to do the run as a brick on Tuesdays and Thursdays but to get them both in before work means early mornings. Yesterdays longish run at TRP felt good and was able to do the Z3 at the end.

https://www.strava.com/activities/850430767
https://www.strava.com/activities/851570619
https://www.strava.com/activities/852675867

Gordon Cherwoniak · February 3, 2017 7:22PM

A little late reporting in but 2 runs complete both with 9' of running over 22' total. I'm still getting in extra walking above this, only 64' this week with the work travel.

I had to remind myself today that 9' was my max run time on any one session this week. I was on the treadmill feeling pretty good and thinking 'hey I could do 10 minutes or maybe even 12'. My response to myself 'Don't be a dumb a$$ and blow up next week'. Consistency is key.

Catherine Branch · February 3, 2017 9:26PM

Got Wednesday's run in today. Felt great! Had to move some workouts due to a snow day and a sick child, so we'll see how Saturday's ride goes tomorrow.

Shaughn Simmons · February 3, 2017 11:24PM

@Katherine Cozzi @Patti Thompson - get better soon you two....we're gonna need your mojo!
All should keep an eye on "Tom Box" - he is one of those more silent types that nails every work out, manages big fatigue loads and makes the OS look like child's play.......

@Gordon Cherwoniak - every time you post, it looks like your run minutes have increased - fantastic work! Stay consistent and safe - keep leading!
@catherinebranch - I had something similar to your Wed run today:

10K TRP progressive run : https://www.strava.com/activities/854164318

Good luck tomorrow all!

SS

Patti Thompson · February 4, 2017 12:44AM

Katherine Cozzi said:

@Patti Thompson I am so sorry about the posterior tibial tendon issue....I had that in August of last year and it's awful! Do you know the exercises to help it? If not I can send you some!

Patti Thompson · February 4, 2017 12:47AM

@Katherine Cozzi I do have PT exercises that really do work if I actually make the time to do them!!!

Jeff Kane · February 4, 2017 4:32PM

Switched Saturday and Sunday around as I ran a 15k race this morning. Based on testing 3.5 weeks ago and the course profile, I had my goal pace in mind. After doing a course recon yesterday, I knew there would be a few challenging spots especially at mile 5 to 5.5 (gradual up hill grind ) and mile 8 to 8.5 (steep uphill grind) so I planned accordingly. The race progressed as planned, I did notice at a flag at mile 6 that was standing straight out from the wind. That indicated miles 7 to 8.5 would be dead into a stiff breeze. Knowing this, I planned accordingly and dug it out. My mindset going into this race was to be controlled and execute it just like an IM. That I did and I passed at least 10 people in the last 1.5 miles and felt strong all the way through. All told, 15k in 1:15:48 and vDot bump to 40.8. I hit my goal (sub 1:16:00) and my 89th consecutive day running. The investment in my running and focus on recovery has really began to boost my run durability and confidence.

JOS RUN WEEK 4 !!

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