Jan OS Closeout & Race Report
Finally closed out my first Outseason with EN (Jan OS), results are as follows:
Bike: Starting FTP = 210 W ---> Mid OS Test = 235 W ---> Final OS Test = 250 W
Run: Starting Vdot = 36.57 ---> Mid OS Vdot = 38.8 ---> Final Vdot 40.0
Overall: 15 lbs lost, bike FTP bump of 40 watts, and Run Vdot bump of 3.4 points.
I have to say that motivation was waning over the last week or so of this modified OS as I repeated a couple of weeks that I missed, and am not sure how I would have been able to wrap my brain around a 20 wk OS! Otherwise, I am generally pleased with the work that I did during this out season and am looking forward to testing outside on the bike and setting those new numbers moving forward.
Plattsburgh Half Marathon
Bummer of a race for me on several different fronts. I really wanted to go out and break 2 hrs for the first time on this home course and felt I had done the work and had the fitness to do so, but sometimes life throws you a curveball and totally F's with your best laid plans.
Felt I went out very well pace-wise reached the half-way mark on schedule, hit the 10 mile mark and imploded. Poor execution, poor nutrition/hydration strategy, head in the clouds. Basically cramped so hard at about mile 11 that I had to resort to a shuffle with a few walk breaks to be able to bring it in. Final result was a +2 hr finish worse than last years outing where I put up a 45 minute PR.
The thing is, it was the best I could run on that given day... I had, less than 24 hr prior, put my best friend for 16 yrs (Labrador retriever) down for health reasons. Had very little motivation to eat and/or drink in the lead-up to the race. Sleep almost nonexistent. Was definitely mentally not on point for this race. At the end of the race I was basically completely encrusted in salt, which never happens to me, again eluding to poor hydration/electrolytes for the race. I ran the race 10 lbs heavier than last year as well, which I'm sure didn't help, but am fully confident that I could have hit my goals if I had not cramped late in the race. So basically, excuse, excuse, excuse - I don't believe in them, I own my results and basically don't believe there such a thing as a "bad" race. It's all information for the next outing. Race, Learn, Adjust, Race again. I will have my vengeance 
Now, it is time for some rest and then headlong into the full IM plan (my first) leading up to IMLP. I know a lot of work is to be done and that it is going to hurt, but I am up for the challenge and welcome it with open arms. Best of luck in all of your plans wherever they may lead you, and I'll see some of you on the flip side when we load up the IM plan for Placid
PS - Can someone remind me where we are supposed to enter our final data from the OS - Thanks!
Comments
Let the bad race go (i know, easier said than done) We all know you had that sub- 2:00 in you, so we'll give it to you.
We have time to work on your race execution...don't worry about that!!