Bike done. Feeling really good on the bike. Let's just hope I don't get too cocky and do something stupid... Knocked the run out afterwards. WEather was yuckier than I thought, and it's usually on the run that bad eating habits of the week catch up with me... I've been having a hard time getting back into my normal healthy nutrition routine following t-day. Planning on hitting the 'reset' button this weekend...
Reverse brick today. I assumed the run warmed my legs up for the bike and I cut the bike warm up short. It was a mistake. The first set was torture. I contemplated criminal charges and then I remembered it was my own stupidity that led to the problem. I would not fare well in prison, so I continued on with the work. Once my legs loosened up, the rest of the workout went well and I felt good.
Bike workout is done for the day now the decision......To run or not. Still coming back from tendinitis in my ankle. It feels pretty good, but the plan calls for one more week before reintroducing running. It's REALLY hard to back off when it's 60 degrees and sunny in december.
My advice, as someone who is prone to overdoing it and injury: DON'T DO IT!. one run now won't make much of a difference in terms of fitness but if you flare things up it could affect weeks of training.
FAIL! Felt okay during the warmup, but less than five minutes into the first interval and I know this was not going to happen. Winded, high RPE, and no mojo. HR about 10 beats higher per minute than last Saturday (for first five minutes into the first interval). Pulled the plug. Will rest up and hope for a good run in the morning.
I did the full 90 minutes today, 2 x 15', 5', and then some 85% work. It's not any easier feeling, but my top end HR has gone from 143 down towards 133 last week to under 130 this week on Saturdays, so I must be gettng fitter?
Since I slept 1.5 hours more than normal last night, have lost 3# in the past 3 days, and had some of my tell-tale neurological aches this AM, as well as wanting to go 11 miles tomorrow adfter going 8.75 yesterday when I did Wednesday's run wko d/t work issues (which would get me to 23 miles this week, 3 more than last week), I gratefully bagged the run without any feeling of guilt.
It was rainy here for the past two days, but the weather finally cleared up a bit today. There's a storm system that's supposed to linger over SoCal over the weekend, which had me worried about how I was going to complete my bike workouts (god forbid I have to bust out the trainer...)
Anyway, got my 35 min of FTP time done. I finally found my HR strap that I lost in my apartment from moving a few months ago. I'm going to pay a little more attention to HR this OS to aid in determining how "hard" I'm working and how fatigued I might be by correlating with power data.
Slept in and relaxed the morning away with coffee and the Dec issue of Runners' World - to my suprise I saw Liberman's mug in this one too. How does he get around so much?
Anyway had been concerned about the wko today 'cause my legs have been feeling thick and heavy. Didn't want to keep digging if the fatigue monster was creeping in. It is week 5 and many are struggling with something.
Got started with 15' WU then jumped on the first interval and was suprised how decent it felt. No overcooking, no gear browsing, just smooth and steady in the aerobars. Second interval went the same. THe 3rd one was a bit harder - couldn't get the right cadence and ended up chasing watts. Finished up with 15'@ 85% on the bike then jumped on the deadmill for 45' - mostly on pace.
Just did the main sets today (2x15' @ FTP, plus 5' @ FTP) because of the failed run - so I just wanted to get the main stuff in and not accrue the fatigue from another 35' @ 80-85%. That can wait for another day!
Felt a little sick on Thursday and didn't do the bike at all. Friday morning not feeling 100% so decided not to try and catch up... Saturday felt better, but really wanted to go ride outside so explored some new roads with a club member. The terrain here is extremely rolling and little to no flat, so rode for 3h with an IF of 0.9 (but VI was 1.33) and ended up with 245 TSS. Very different from the scheduled workout, but it was fun, and I'm sure it was productive.
Up at 4:30 on Saturday, on the bike before 5 AM, put in 55 minutes, segued quickly to the brick run, which I did as a simple out and back, some strides on the way out, some strides on the way back.
The bike was good, interval NP between 98%, 99%, but afterward I knew I didn't have it in the tank for the longer run. Right arch was cranky, ankles didn't feel great - made the safe call.
By 6:30 I was making breakfast, 7:30 The Boy and I were on our way to the December Boy Scout campout. Hiked and camped out with the scouts in the snow. Got back early this - Sunday - afternoon. Not heading out for a run now.
Hack:
Moving the 2x1/2, 2x1 to Monday morning, then I'll pick up on Tuesday.
If I'm feeling like I need rest then I'll bike but skip the Tuesday run to make sure I have uranium in the reactor for Wednesday.
@Aaron - hope that toe feels better. I would say something like "looking forward to seeing more photos" except that's not entirely true, but I do hope it feels better.
So i can say I got a workout in this week. 30' on the bike 5' at FTP and 10' @.83.
After a Friday and pretty much all day Saturday move to a new house this is all I had in me. The Friday/Saturday workout was leg strength 28 stairs at a 3rd floor condo and 15 stairs to the upper floor of the new house with 10 or 12 downstairs. Arms feel tired as well, being a triathlete and all not as much upper body strenght as I would like
Looking forward to being healthy and getting some workouts in next week.
Although I am late posting my work out for yesterday, I sure do enjoy reading the posts from everyone! Outdoor weather is still good here in South Texas, so I did the Outdoor option yesterday since it was 68 degrees with only a little wind. Felt good to escape the pain cave and just get out before winter sets in!
Run after was strong and since I am posting this after posting today's run, I can say I pushed a bit too hard and it took a really good warm-up and stretch to work out the kinks.
Late to the party posting my Saturday bike, but it was great to get out in shorts again on a 60 degree day in December. I also extended the bike a little bit and got a little <2K feet of climbing in the foothils. It was nice to get off the flats, but I could have done without the smoke from the fire up in Rocky Mnt National Park. . .thought we were done with that stuff for the year.</p>
Intervals felt pretty good and pushed it a bit coming back into town. What was with the 1 x 5' interval. Seemed kinda weird to have that little interval in there at FTP.
Have head and chest funk so missed wko's during the week felt good enough to get out yesterday and since only during the bike picked up Tue bike Sat (@ X 15" as 1.001 & 1.01). Total ride 90 min @ 0.87. Hit Thur bike today 4 x 45/45's. All went well but legs a little tires and sore. Will get long FTP ride Tue, Short FTP ride thus and VOmax Fri. Finishing with the long FTP ride on Sun to get back on schedule.
Comments
Bike done. Feeling really good on the bike. Let's just hope I don't get too cocky and do something stupid... Knocked the run out afterwards. WEather was yuckier than I thought, and it's usually on the run that bad eating habits of the week catch up with me... I've been having a hard time getting back into my normal healthy nutrition routine following t-day. Planning on hitting the 'reset' button this weekend...
Bike workout is done for the day now the decision......To run or not. Still coming back from tendinitis in my ankle. It feels pretty good, but the plan calls for one more week before reintroducing running. It's REALLY hard to back off when it's 60 degrees and sunny in december.
www.trainerroad.com/cycling/rides/116076
My advice, as someone who is prone to overdoing it and injury: DON'T DO IT!. one run now won't make much of a difference in terms of fitness but if you flare things up it could affect weeks of training.
I did the full 90 minutes today, 2 x 15', 5', and then some 85% work. It's not any easier feeling, but my top end HR has gone from 143 down towards 133 last week to under 130 this week on Saturdays, so I must be gettng fitter?
Since I slept 1.5 hours more than normal last night, have lost 3# in the past 3 days, and had some of my tell-tale neurological aches this AM, as well as wanting to go 11 miles tomorrow adfter going 8.75 yesterday when I did Wednesday's run wko d/t work issues (which would get me to 23 miles this week, 3 more than last week), I gratefully bagged the run without any feeling of guilt.
got my bike done early this morning -- needed to, so i could help wifey with part II of the 6 boy birthday sleepover.
did the EN reco'd w/u with 12' @ 83%, then 2x10" at 100% and 99% + 5' @ 100%
was really feeling the fatigue in the legs and the short night's sleep.
@ Aaron -- I'll be impressed if you get the run in!
Got the bike done this morning on my new trainer. Damn did it hurt!!
lap 1 241 watts
lap 2 238 watts
lap 3 228 watts. My legs were shot after this workout. My new fluid trainer definately feels more difficult than my Computrainer.
Anyway, got my 35 min of FTP time done. I finally found my HR strap that I lost in my apartment from moving a few months ago. I'm going to pay a little more attention to HR this OS to aid in determining how "hard" I'm working and how fatigued I might be by correlating with power data.
Anyway had been concerned about the wko today 'cause my legs have been feeling thick and heavy. Didn't want to keep digging if the fatigue monster was creeping in. It is week 5 and many are struggling with something.
Got started with 15' WU then jumped on the first interval and was suprised how decent it felt. No overcooking, no gear browsing, just smooth and steady in the aerobars. Second interval went the same. THe 3rd one was a bit harder - couldn't get the right cadence and ended up chasing watts. Finished up with 15'@ 85% on the bike then jumped on the deadmill for 45' - mostly on pace.
2x15' @ (0.997 & 0.997)
1x5' @ (0.974)
1x15' @ (0.851)
Total bike 78' @ (0.874)
Weather may be half decent tomorrow for an outside run. Nice work all!
Hi all,
So i can say I got a workout in this week. 30' on the bike 5' at FTP and 10' @.83.
After a Friday and pretty much all day Saturday move to a new house this is all I had in me. The Friday/Saturday workout was leg strength 28 stairs at a 3rd floor condo and 15 stairs to the upper floor of the new house with 10 or 12 downstairs. Arms feel tired as well, being a triathlete and all not as much upper body strenght as I would like
Looking forward to being healthy and getting some workouts in next week.
Gordon
Run after was strong and since I am posting this after posting today's run, I can say I pushed a bit too hard and it took a really good warm-up and stretch to work out the kinks.
Late to the party posting my Saturday bike, but it was great to get out in shorts again on a 60 degree day in December. I also extended the bike a little bit and got a little <2K feet of climbing in the foothils. It was nice to get off the flats, but I could have done without the smoke from the fire up in Rocky Mnt National Park. . .thought we were done with that stuff for the year.</p>
Intervals felt pretty good and pushed it a bit coming back into town. What was with the 1 x 5' interval. Seemed kinda weird to have that little interval in there at FTP.
http://connect.garmin.com/activity/248867836