I bricked the run this morning and it was ok. I didn't feel great, but was able to stay in Z1 no problem. Did the strides, now work and relax. Go get em all!
re-posting this to the Week 12 thread (originally posted to Week 11)
after my FTP bike session last night, i knocked out a quick 30' Z1 jog with strides this morning
as an aside, i am loving the unseasonably warm temps for outside runs, but could do without the barefoot old man in the oversized t-shirt (and nothing else?) that I passed in Central Park this morning
Easy run, 5 in 40:00. Wet and rainy outside, but there was no way I was doing 40 minutes on the treadmill without intervals to break it up. Looking forward to tomorrow!
Yucky weather and an early doctor's appointment prompted me to do the run on the treadmill first thing this morning. How the hell do you do those strides on a treadmill when you have to wait for it to adjust to a ramped up incline? Eh. It was a long 35 minutes but I got it done.
Sore throat (a key sign for me) and a general, all over soreness (not the normal EN OS soreness) means running in the rain the past three runs might not have been the right decision. Shutting it down, skipping work, lots of hydration and sleep today. Listening to the body. We'll see what tomorrow brings.
I got up this morning and did get the run in but I am really dragging butt this week. I don't have the kick. Probably a combo of things including a lot of stuff at work right now, but I just can't seem to get enough sleep, even when I go to bed right after my 7 year old. I hit the paces today and added a little bit basically to get back home. Run in the books, only about 45 minutes, just a hair under 6 miles. Have a good run all!
I'm tired, but Kaufer go BOOM this morning! Take THAT, VO2s Was a bit surprised that I was able to hit the target pace - actually got faster for each 200, and the second 1000 was faster too. Still tend to overshoot early on, but stabilize toward the end.
Somewhere during the run I was wondering how this OS compared to the 20-week OS? Was there this amount of VO2 work at this time? Reason I ask is that I'm worried that I'm teetering close to the edge - and from what I'm reading, so are many others. If we're 'breaking' ourselves doing the VO2s, are we risking not getting the most out of OS because we're unable to get the 'quality' workouts that we need to get faster?
Now to recover smart today. Last week after the Wednesday run, I fell apart. Must.Be.Smarter.This.Week.
Thanks for the BOOM-mojo, Kate! Hope you have a good recovery today.
I'm feeling rather agnostic about today's run. I didn't hate it, nor did I overly enjoy it. It was just meh for me. I have to admit though, that I'm getting really tired and bored of the treadmill. It's helpful to hit the higher paces but I just can't do it for more than 40min. Fortunately the local running group starts up on Sunday, which means I'll be running outside more (well, at least on Sundays).
@Kate - as I remember, this OS is basically a regular OS without the last block. In this block we raise the attic (I think it may be raise the roof) with VO2 and then we would go back to LTHR and raise the ceiling. On one of the first podcasts from RnP, they explained that this year after the shortened OS we should take a break and then use a focus block on our weak areas. They thought this would allow more variation, recovery, and enhance the total OS work. In the last two years, we lose at least 50% of our OS peeps by now for various reasons and have much less at the final week #20.
So - in short, yes we are doing the same and yes, I think we are all walking that fine line as week #13 looms ahead with a taper of sorts during test week!
Today was cold, 30 degrees with a stiff 10mph wind, and just hard! I managed to put in the effort even though my HR never really got up and the times didn't make a lot of sense with the wind.
4 X 200 with each rep decreasing and then 3 X 1000 with descending reps as well. I skipped cool down since I was pretty wet and didn't want to risk getting chilled and getting sick. Total was 5 miles, which included a 2 mi warm-up.
I'll make it a point to get some walking in today for recovery. Interesting short article in Runner's World this month about walking. It actually said that substituting walking for running in a 2:1 ratio for an alternative to an easy day running or as a recovery run.
@ Kate (and others) feeling the strain... you already know there are only a few workouts left in the OS. Physicial and mental wear and tear are starting to show. Let me make one observation about *why* to keep focus, intensity and effort:
For most of us, I assume we are doing this in order to succeed at a very difficult task: performing well at an Ironman or 70.3. The HARDEST part of achieving success at those events is being able to maintain effort and focus through to the end of the run, especially miles 18-26 (IM) and 9-13 (HIM). That's when many participants, who are otherwise fit and capable, see the finish line in sight and figure they can start coasting, walking, feeling satisfied with their work. And that's when EN athletes actually START their race, counting coup (or roadkill) as they run past the walkers (Yeah, I mean Zombies, like the Walking Dead).
But we don't get that way just on sheer will alone. We get that way because we have learned how to keep going when we start to feel our bodies tiring, and we suspect are not capable of maintaining effort. The secret truth we learn is that we can trust our training. Doing the work of the previous 11 weeks of the OS has put you in a positiion to physicially accomplish some pretty remarkable things at this point, but only if you get out of your body's way, and let it do its thing.
You have become stronger and more enduring than your conscious mind is aware of, and if you finish strong now, that lesson will be a very valuable skill to take with you on race day.
Thanks for the amazing pep talk Al!! I'll mark this so I read it again before my HIM and IM. What doesn't kill you makes you stronger right!?!?
Anyway...on the TM this am. WOW....if someone said I would be running intervals @ 8:40 I'd would have said now way I can go that fast. Well, here I am. The Beg plan was a little wierd this am - 1x200, 1x400 and 3x800....was wondering if there was a interval missing since it didn't add up to 2 miles. Almost did another 200 just to even it out....but thought better of it and just finished up at EP to hit an hour.
Bagging the run for today. Sleet and freezing rain plus I'm in the doghouse for not doing any swimming so I went to the pool and did 30 minutes. Considering today a sort of rest day. I'll see if the weather is any better tomorrow and push Wed/Thurs out to Thurs/Fri since I cannot workout strenuously this weekend. Two concerts that I cannot be exhausted for - the director would kill me.
@ Al - thanks for the insight. I couldn't agree with you more about the need for work early on so we can draw on it later in the season and at crucial points in our races, and I certainly wasn't looking for an excuse to stop working hard, but I'm wondering this: The premise of EN OS is to work the FAST so we can build the FAR later, right? The way we build the FAST is by very intense workouts. And to avoid breaking the body while working at such intensity, we keep those workouts short. Nevertheless, there's a fatigue factor that builds over time, as we can see after 10+ weeks of OS. My question is, what if I'm so tired that I can no longer hit the workout targets? Then I'm working out less, but I'm not getting any stronger, because I'm not working hard enough, right? So would I at that point be wasting training time? Taking this morning's VO2 intervals - if I'm way off my prescribed target, what would the value of that workout have been to me? Or asked another way, at what point is there a negative ROI? Sorry for rambling, it's been a long day, and I'm just wondering....
Seem to have caught a bit of a bug, probably could have tried or completed today's scheduled run but i opted to not risk it in hopes of being back ready tomorrow. Thursday starts with masters swim class and ends with FTP intervals and a run, so trying to be 100% productive tomorrow rather than 50% today and 50% tomorrow.
Great run this morning. I'm not sure why, but I don't find these VO2 runs (of the VO2 bikes) overly difficult. Hard yes, but quite manageable. The FTP stuff has been much more of challenge for me this OS. Need to take some of Al's mojo with me Saturday AM for one of the last hard OS rides!
Why did I think tonights run would be easy ? It wasnt. Donethough and looking forward to the cycling tomorrow. Sort of. Keep it up folks, almost there!
@ Jim - I'm with you on the run being not so difficult and finding the FTP stuff killer. I have gotten to the point of dreading the drainer.... I know I need to get more bike work in but struggle with most of the sets.
Tonight's run was on the DM again. The recent warm up had nearly cleared all the snow from the local tracks but we got a few more inches today so DM it was.
Did the 4x200's as 2x400's instead followed by 3x1000 (as 0.6 on the DM) all just a few seconds faster than specs. Total run 61' and 7 miles.
Paced my intervals much ebtter today - 4 x 0.12miles and 3 x 0.62 miles. The most convenient place for these kind of workouts is a neighborhood loop nearby, so I just convert the meters in the plan to miles and let 'er rip.
All intervals on pace, and much smoother than last weeks where I overcooked virtually every one, thanks to delay on my GPS. Normally, any running I do is long enough that the delay in pace on my garmin has time to adjust - but on these short ones, it starts off beeping 'too slow!' right away so I speed up. And continue speeding up, because it takes time to adjust. Then towards the end it says 'slow down!' and in the case of last week, I found that I was sometimes a full min/mile faster than intended. So instead of 6:09, I was closer to 5:20. Oops! This week I had a much better sense of RPE and Z5 speed, which was nice - because compared to how I felt last week on the VO2max run, today was much more comfortable!
@ Al - thanks for the insight. I couldn't agree with you more about the need for work early on so we can draw on it later in the season and at crucial points in our races, and I certainly wasn't looking for an excuse to stop working hard, but I'm wondering this: The premise of EN OS is to work the FAST so we can build the FAR later, right? The way we build the FAST is by very intense workouts. And to avoid breaking the body while working at such intensity, we keep those workouts short. Nevertheless, there's a fatigue factor that builds over time, as we can see after 10+ weeks of OS. My question is, what if I'm so tired that I can no longer hit the workout targets? Then I'm working out less, but I'm not getting any stronger, because I'm not working hard enough, right? So would I at that point be wasting training time? Taking this morning's VO2 intervals - if I'm way off my prescribed target, what would the value of that workout have been to me? Or asked another way, at what point is there a negative ROI? Sorry for rambling, it's been a long day, and I'm just wondering....
I know you asked Al, but I'll add my $0.02 because.. well, you are free to ignore it if you like, or if it turns out to be wrong
Bolded the part that jumped out at me. If you are too tired to hit the workout targets, you need rest. Sure, you are working out less, but that does not mean you are not getting stronger. It isn't the workout that makes you stronger - it just sets you up to getting stronger during rest. So if you aren't able to hit your targets, you have already worked out enough and you need rest to make you stronger.
The other thing is the definition of not being able to hit your targets... does that mean you physically are incapable of it - like the muscles just. do. not. work? Or does it mean you can hit paces for the first half of the workout, but not the 2nd half? If the former, then I'd say just bag the prescribed workout, go home and save it for another day. If the latter, then I'd say do what you can and call it a day after you start to see a sharp decline.
I'll also point out that I'm talking about a situation where you are wildly off target, which makes it much more subjective, unfortunately.
@Al - great post on learning that we can go harder for longer - this will help when it gets difficult - sorry your jog was a slog (per your log...)
@Ann - "I'd would have said no way I can go that fast" - way to go! I've been there myself this OS and it's really fun.
@Jim, Steve - if we're struggling with the sets, isn't that the point? We want the gains so we push up to the limit for a small window of a few weeks, then go into transition and all of that struggling becomes adaptation, right?
@Kate - great question - I wrote this great (ok, maybe it was just long) response refering to said wiki page, but it seems you're already there, so I have shortened my response - there is a big difference between skipping a workout because it's dark and kind of gloomy and you worked all day ... , versus skipping a workout because it's the wise thing to do. It's up to us to know the difference and make the right decision. Once you know you need more rest, go with the triage. That said, I keep hearing these BOOM sounds from the south - bet you have Homeland Security on edge...you may want to keep it down this weekend in particular... Your boom-to-fizzle ratio still seems pretty good to me - am I misreading?
@Ryan - when I do intervals in the local neighborhood, I put markers (tent stakes) every 200yd (I count paces and by now I know where they go) so I know my pace, which I manage with a stopwatch/timer. I love the Garmin but I feel the margin of error and delay are too significant for me to drive a good interval workout with it. 5:20, though - that's awesome. I take it nobody passed you while chatting about the weather...
@Gordon - hope the ankle feels better - rest ice compress elevate - and bike
@Aaron - hope your knee feels better. If it's bothering you, take the time to take care of it - don't let it become a chronic problem. Love to hear how and what your robotics team does (I happen to have a middle school kid who would LOVE a robotics team...) - best of luck to your team this weekend!
--
Got the run in late last night.
This was my first treadmill workout of the season. I have become one acquainted with the night. I have run out in rain -- and back in rain. I have out run the furthest city light... but I have not gone to the gym, which in my book doubles as a virus-transmission-center.
But there was no other safe option last night, so I went to the gym. It wasn't all that bad. Much sweatier than the track, and the air was far from fresh - and someone tripped over my powercord and unplugged my treadmill (they had to really work to do this - the club puts the wires very out of the way) but that was during the rest interval after my second 800 so nothing lost.
On the other hand, well lit, no cars, no snow! Plus, it was easy not having to worry about pace - as long as I didn't roll off the back or hit the front of the 'mill, my pace was spot on.
Did 2x400, 2x800 at 1.5% incline, 8.6mph, then 4x400 same speed but 2% incline.
Planning to do the 2x2's at the middle school this weekend.
Nice posts, everyone! They really helped me get my butt out the door today after feeling demoralized this week. It was chilly at the track and just as I was finishing up the 200's the HS track teams came out to do their workouts. Talk about a crowded venue but they let me stay on the track since I was in the outside lane all the time anyway. That just meant I couldn't reverse course anymore. Millburn HS has a cross country team that is almost always at the top in the state rankings and that carries over to their track teams so it was great to have some young & fast mojo around me, even though I'm older than most of their parents...
Well, I THINK I got the workout done properly. This was my first time using a Garmin footpod with my 310XT. I warmed up and then calibrated it with a run of 1000 (meters?) on the track but the thing rang off the calibration at longer than 2.5 laps on the inside lane. It gave a calibration score of 966 - whatever that means. So, I set off to do my intervals. Apparently I run at a 96-98 spm cadence in these things, both the 200's and 1000's. The 3 klicks were 4:10, 4:06 and 4:10 but they seemed shorter than I expected but it is hard to judge when you're running on the outside of the 6th lane all the way around.
Anyway, I don't feel so bad afterwards and hope tomorrow's VO2max work on the trainer goes well.
@ RG - yet another great post from you! And no worries, I'm not breaking, just wondering... There will be plenty more BOOMs coming from here - after tomorrow's rest day of course
Comments
after my FTP bike session last night, i knocked out a quick 30' Z1 jog with strides this morning
as an aside, i am loving the unseasonably warm temps for outside runs, but could do without the barefoot old man in the oversized t-shirt (and nothing else?) that I passed in Central Park this morning
I'm tired, but Kaufer go BOOM this morning! Take THAT, VO2s
Was a bit surprised that I was able to hit the target pace - actually got faster for each 200, and the second 1000 was faster too. Still tend to overshoot early on, but stabilize toward the end.
Somewhere during the run I was wondering how this OS compared to the 20-week OS? Was there this amount of VO2 work at this time? Reason I ask is that I'm worried that I'm teetering close to the edge - and from what I'm reading, so are many others. If we're 'breaking' ourselves doing the VO2s, are we risking not getting the most out of OS because we're unable to get the 'quality' workouts that we need to get faster?
Now to recover smart today. Last week after the Wednesday run, I fell apart. Must.Be.Smarter.This.Week.
Come on, peeps BOOM AWAY!!
I'm feeling rather agnostic about today's run. I didn't hate it, nor did I overly enjoy it. It was just meh for me. I have to admit though, that I'm getting really tired and bored of the treadmill. It's helpful to hit the higher paces but I just can't do it for more than 40min. Fortunately the local running group starts up on Sunday, which means I'll be running outside more (well, at least on Sundays).
Adding some BOOM! to the thread
@Kate - as I remember, this OS is basically a regular OS without the last block. In this block we raise the attic (I think it may be raise the roof) with VO2 and then we would go back to LTHR and raise the ceiling. On one of the first podcasts from RnP, they explained that this year after the shortened OS we should take a break and then use a focus block on our weak areas. They thought this would allow more variation, recovery, and enhance the total OS work. In the last two years, we lose at least 50% of our OS peeps by now for various reasons and have much less at the final week #20.
So - in short, yes we are doing the same and yes, I think we are all walking that fine line as week #13 looms ahead with a taper of sorts during test week!
4 X 200 with each rep decreasing and then 3 X 1000 with descending reps as well. I skipped cool down since I was pretty wet and didn't want to risk getting chilled and getting sick. Total was 5 miles, which included a 2 mi warm-up.
I'll make it a point to get some walking in today for recovery. Interesting short article in Runner's World this month about walking. It actually said that substituting walking for running in a 2:1 ratio for an alternative to an easy day running or as a recovery run.
@ Kate (and others) feeling the strain... you already know there are only a few workouts left in the OS. Physicial and mental wear and tear are starting to show. Let me make one observation about *why* to keep focus, intensity and effort:
For most of us, I assume we are doing this in order to succeed at a very difficult task: performing well at an Ironman or 70.3. The HARDEST part of achieving success at those events is being able to maintain effort and focus through to the end of the run, especially miles 18-26 (IM) and 9-13 (HIM). That's when many participants, who are otherwise fit and capable, see the finish line in sight and figure they can start coasting, walking, feeling satisfied with their work. And that's when EN athletes actually START their race, counting coup (or roadkill) as they run past the walkers (Yeah, I mean Zombies, like the Walking Dead).
But we don't get that way just on sheer will alone. We get that way because we have learned how to keep going when we start to feel our bodies tiring, and we suspect are not capable of maintaining effort. The secret truth we learn is that we can trust our training. Doing the work of the previous 11 weeks of the OS has put you in a positiion to physicially accomplish some pretty remarkable things at this point, but only if you get out of your body's way, and let it do its thing.
You have become stronger and more enduring than your conscious mind is aware of, and if you finish strong now, that lesson will be a very valuable skill to take with you on race day.
Anyway...on the TM this am. WOW....if someone said I would be running intervals @ 8:40 I'd would have said now way I can go that fast. Well, here I am. The Beg plan was a little wierd this am - 1x200, 1x400 and 3x800....was wondering if there was a interval missing since it didn't add up to 2 miles. Almost did another 200 just to even it out....but thought better of it and just finished up at EP to hit an hour.
The run ... it was no fun, but I got it done.
@ Al: Ha Ha
To paraphrase you: Today was an exercise in not getting in the way of my body. Run is done. (Yay!)
@ Al - thanks for the insight. I couldn't agree with you more about the need for work early on so we can draw on it later in the season and at crucial points in our races, and I certainly wasn't looking for an excuse to stop working hard, but I'm wondering this: The premise of EN OS is to work the FAST so we can build the FAR later, right? The way we build the FAST is by very intense workouts. And to avoid breaking the body while working at such intensity, we keep those workouts short. Nevertheless, there's a fatigue factor that builds over time, as we can see after 10+ weeks of OS. My question is, what if I'm so tired that I can no longer hit the workout targets? Then I'm working out less, but I'm not getting any stronger, because I'm not working hard enough, right? So would I at that point be wasting training time? Taking this morning's VO2 intervals - if I'm way off my prescribed target, what would the value of that workout have been to me? Or asked another way, at what point is there a negative ROI? Sorry for rambling, it's been a long day, and I'm just wondering....
Why did I think tonights run would be easy ? It wasnt. Donethough and looking forward to the cycling tomorrow. Sort of. Keep it up folks, almost there!
Tonight's run was on the DM again. The recent warm up had nearly cleared all the snow from the local tracks but we got a few more inches today so DM it was.
Did the 4x200's as 2x400's instead followed by 3x1000 (as 0.6 on the DM) all just a few seconds faster than specs. Total run 61' and 7 miles.
Nice work everyone.
Paced my intervals much ebtter today - 4 x 0.12miles and 3 x 0.62 miles. The most convenient place for these kind of workouts is a neighborhood loop nearby, so I just convert the meters in the plan to miles and let 'er rip.
All intervals on pace, and much smoother than last weeks where I overcooked virtually every one, thanks to delay on my GPS. Normally, any running I do is long enough that the delay in pace on my garmin has time to adjust - but on these short ones, it starts off beeping 'too slow!' right away so I speed up. And continue speeding up, because it takes time to adjust. Then towards the end it says 'slow down!' and in the case of last week, I found that I was sometimes a full min/mile faster than intended. So instead of 6:09, I was closer to 5:20. Oops! This week I had a much better sense of RPE and Z5 speed, which was nice - because compared to how I felt last week on the VO2max run, today was much more comfortable!
I know you asked Al, but I'll add my $0.02 because.. well, you are free to ignore it if you like, or if it turns out to be wrong
Bolded the part that jumped out at me. If you are too tired to hit the workout targets, you need rest. Sure, you are working out less, but that does not mean you are not getting stronger. It isn't the workout that makes you stronger - it just sets you up to getting stronger during rest. So if you aren't able to hit your targets, you have already worked out enough and you need rest to make you stronger.
The other thing is the definition of not being able to hit your targets... does that mean you physically are incapable of it - like the muscles just. do. not. work? Or does it mean you can hit paces for the first half of the workout, but not the 2nd half? If the former, then I'd say just bag the prescribed workout, go home and save it for another day. If the latter, then I'd say do what you can and call it a day after you start to see a sharp decline.
I'll also point out that I'm talking about a situation where you are wildly off target, which makes it much more subjective, unfortunately.
Re: Ways to modify individual workouts due to perceived fatigue ... I'll just copy what Coach R has written in the wiki:
WorkOut Triage
If you go to work out and it just ain't happening, we suggest, in order:
From a macro level persective you'll want to check in on your quality of sleep, nutrition, wellness to make sure this isn't a bigger issue.
Which brings up what not do to:
And here's a post on the general issue of fatigue
With a sore ankle I just got a run in yesterday no IP just 52' with a little bit of speed 4X1 mile.
Gordon
@Al - great post on learning that we can go harder for longer - this will help when it gets difficult - sorry your jog was a slog (per your log...)
@Ann - "I'd would have said no way I can go that fast" - way to go! I've been there myself this OS and it's really fun.
@Jim, Steve - if we're struggling with the sets, isn't that the point? We want the gains so we push up to the limit for a small window of a few weeks, then go into transition and all of that struggling becomes adaptation, right?
@Kate - great question - I wrote this great (ok, maybe it was just long) response refering to said wiki page, but it seems you're already there, so I have shortened my response - there is a big difference between skipping a workout because it's dark and kind of gloomy and you worked all day ... , versus skipping a workout because it's the wise thing to do. It's up to us to know the difference and make the right decision. Once you know you need more rest, go with the triage. That said, I keep hearing these BOOM sounds from the south - bet you have Homeland Security on edge...you may want to keep it down this weekend in particular... Your boom-to-fizzle ratio still seems pretty good to me - am I misreading?
@Ben - hope you're feeling better
@Ryan - when I do intervals in the local neighborhood, I put markers (tent stakes) every 200yd (I count paces and by now I know where they go) so I know my pace, which I manage with a stopwatch/timer. I love the Garmin but I feel the margin of error and delay are too significant for me to drive a good interval workout with it. 5:20, though - that's awesome. I take it nobody passed you while chatting about the weather...
@Gordon - hope the ankle feels better - rest ice compress elevate - and bike
@Aaron - hope your knee feels better. If it's bothering you, take the time to take care of it - don't let it become a chronic problem. Love to hear how and what your robotics team does (I happen to have a middle school kid who would LOVE a robotics team...) - best of luck to your team this weekend!
--
Got the run in late last night.
This was my first treadmill workout of the season. I have become one acquainted with the night. I have run out in rain -- and back in rain. I have out run the furthest city light... but I have not gone to the gym, which in my book doubles as a virus-transmission-center.
But there was no other safe option last night, so I went to the gym. It wasn't all that bad. Much sweatier than the track, and the air was far from fresh - and someone tripped over my powercord and unplugged my treadmill (they had to really work to do this - the club puts the wires very out of the way) but that was during the rest interval after my second 800 so nothing lost.
On the other hand, well lit, no cars, no snow! Plus, it was easy not having to worry about pace - as long as I didn't roll off the back or hit the front of the 'mill, my pace was spot on.
Did 2x400, 2x800 at 1.5% incline, 8.6mph, then 4x400 same speed but 2% incline.
Planning to do the 2x2's at the middle school this weekend.
Best to you all,
Russ
writing in here a little after the fact but better late then never I guess.
Got the intervals done last night to say the least.
Warm-up felt rought.
4x200 at 6:32 pace got me in the mood for the 3x1000.
The 1st 1000 i hit at 6:32 pace
The second I ran half of it at 6:32 and the last half at 6:27
The third I ran at 6:27
I finished the run with a toatl of 5 miles
I felt spent afterwards. Looking forward to rest on Friday.
Well, I THINK I got the workout done properly. This was my first time using a Garmin footpod with my 310XT. I warmed up and then calibrated it with a run of 1000 (meters?) on the track but the thing rang off the calibration at longer than 2.5 laps on the inside lane. It gave a calibration score of 966 - whatever that means. So, I set off to do my intervals. Apparently I run at a 96-98 spm cadence in these things, both the 200's and 1000's. The 3 klicks were 4:10, 4:06 and 4:10 but they seemed shorter than I expected but it is hard to judge when you're running on the outside of the 6th lane all the way around.
Anyway, I don't feel so bad afterwards and hope tomorrow's VO2max work on the trainer goes well.
@ RG - yet another great post from you! And no worries, I'm not breaking, just wondering... There will be plenty more BOOMs coming from here - after tomorrow's rest day of course