Short Course 24-20 June

Joe Hallatschek

Season is rocking right along and we are starting to have some good race stories, great workout results, and all the benefits of working so hard during the Out Season!

Keep posting those hard workouts so we know we are not alone doing these crazy intervals on the bike and run!   Ask those tough questions and keep those race reports coming in. There is certainly a lot of entertainment as we think, "hey, I did that too!", or better, "wow, and I thought I had it bad".! 

 

 

Ralph Moore

Test run today. Hard 5 k run with nice steady pace and increasing HR mostly zone 4 building to max HR at the end. Overall I felt it was pretty good execution but it was NO FASTER than my last test. Poop! Well I did run Sat and Sun but I didn't think it would make much difference. Maybe I was wrong.

Joe Hallatschek

@Ralph - it probably did have an impact. In the OS, a lot of people went backwards on that same schedule. So, I would count it as a victory. If your LTHR AVHR went down at the same pace, that certainly is a victory and the Great Mark Allen said that is the goal anyway echoed also by Maffetone.

Today did the 15' of ON @Z5 broken into 3[5 X 1'(1')+1@Z3] with 3[3X1'(1')]@Z3 and felt pretty good. I had a 45' run at Z2/Z3 and I decided to test the ankle very slowly. I started at 11'/mi then gradually brought it done to about 8:30/mi and felt ok. Ice and IB during recovery and hopefully I'm well on the way to recovery!

kimmydct

Ralph- Gains get harder and harder to come by the faster you get. Also, to echo Joe's comment, Sat/Sun run prob did impact it

Joe- Glad recovery is coming along!

I'm shuffling my WKOs again this week to plan for 10k TT tom night since I blew the last one 2 weeks ago. ALthough we seem to be getting t-storms every night around 6-7pm so its not looking good. Its in the low 90s here and super humid. I did my Tues. run last night on the 'mill (2 x 1mi + 2 x 1/2 mi) so I could rest tonight for the bike test. We'll see... Stupid weather!

cgres123

Well over the weekend I did my first SC race this season a duathlon. The race was 2 mile run 11 mile bike with a 5K. The two mile run idea I had was Z4.5 and the bike was just a tad below FTP with my 5K a little easy on the 1st half mile then shoot for a neg split. That was my idea and at 86 degrees it was quite an intense race to balance things the EN way. I got first in my age group which was nice but what was really nice was to work the plan I had. The plan was the same as going long here in the haus but dialed up a LARGE tad. So that is how you race!!! # Works

kimmydct

David- Nice work and smart racing strategy!

So I didnt' get to do the TT tonight. I rode about 2/3 of the way to the race and the rain started. After getting caught in thunder/lightning/downpour last week, I was not real anxious to repeat that again, plus be out the $20, so I turned it around. It may have been OK, but I prefer to stay dry, upright and uninjured! Plus, I really don't think I would have much FTP gain since I've been run focused since early June.

So here's what I did get done en route to the race that never was, and the way back, plus some hill repeats once I got home: (I felt lame for bailing):

6' @ .985IF
8:30 @ .955IF
5 x 1' @ 1.16-1.25IF

A little over 10mi in about 40min. I don't feel like I did much but I guess it is about all my WKO technically called for (4 x 5' between Z4-Z5) so I guess I got in my 20' of "work"!

This weather totally sucks! It pretty much rains exactly at my WKO time and looks like rain for the weekend too. Guess I'll be doing a spin class or 2 instead of my group ride.

cgres123

@ Kim 10 miles @ 40 min is work enough for a good workout and good call on the rain day.

Joe Hallatschek

Posted By Kim DuBord on 26 Jun 2013 06:48 PM

David- Nice work and smart racing strategy!



So I didnt' get to do the TT tonight. I rode about 2/3 of the way to the race and the rain started. After getting caught in thunder/lightning/downpour last week, I was not real anxious to repeat that again, plus be out the $20, so I turned it around. It may have been OK, but I prefer to stay dry, upright and uninjured! Plus, I really don't think I would have much FTP gain since I've been run focused since early June. 





@Kim - just a thought. Lightning is bad and I would never advocate biking in that. But, next time, if it is a warm rain and not a belly gusher, you might want to give it a shot just to get the experience. You would be surprised how well you would do. Slow down for corners, avoid big pubbles that probably have potholes, and so on!

Joe Hallatschek

@David - congratulations! 86 degrees makes any race hard! Well Done!

So Wednesday was run with 3 X 1200 @Z5 and I was smoked! At lunch I swam 4 X 500m and thought, "I just want to get through this and not hammer". So, rather than do the t-2/3" with 30" rest, I just did descending on the 9' and whenever I came in, all I had to do was do 1sec better the next 500m. I ended up far better once the pressure was off and actually did fairly close to the workout!

Today - played hookey! I biked to and from work and will do some upper body stuff later.

Tomorrow begins the birthday challenge. I'll swim the 5000yds (two workouts), then Saturday the 53mile bike and the 3 mile run. I can't imagine doing this when I'm 70!

kimmydct

Joe - good luck w the bday wko! Is it your actual bday this weekend? Happy birthday! Mine was last month but I guess I could still do the challenge.... The weather has been so nutty here, I really wasn't sure if the rain would get harder or if lightning would start or not. I got caught last week and being stuck several miles out in the lightning wasn't fun. Otherwise, I can deal w a little rain. I'm not that wimpy.

gamb

2 x 15 @ FTP tonight on the trainer. Time for an FTP bump after my race in two weeks, the bike workouts aren't as taxing (still hard mind you) and my legs are more dead. Yay and Uh oh at the same time.

cgres123

@ Joe live for it at 70 that will be the year you make Kona

Ralph Moore

Thanks for the encouragement team, I was pretty disappointed but I got over it.

@Joe - is that a personal birthday challenge or a haus tradition? (maybe it should be if i isn't) Strong work!

@kim, the problem is that some of my locals are fast and I want to be fast too. I feel tons stronger and my pace is way better with the EN plan but I am probably expecting too much speed improvement right of of the bat. I will keep plugging along.

@ David Nice Racing. I am going to be excited when I get in the upper half of my age group

off for 2x800 Z4 and 2 x 1200 z4 run. I am so excited I just can't hide it...

Joe Hallatschek

@Ralph - it is an EN Birthday Challenge. I do most of my crazy stuff on dares and challenges. If you did that workout in the SC noon day heat, you are a bit loco as well!

So, today I swam a 2000yd TT in the morning and with warm-up and cool down, got in 2500yds. Then, during lunch I swam 3050m in 30 X 100 (+50) with 100s in Free/Kick/IM/Kick to get in 5300m total. That lunch workout took a long time and my right lat where it attaches in the back just about came off! So, no swimming till Monday.

Tomorrow it is 53mi bike and at least a 3 mile run. Since it is supposed to hit 104, I'll be out at the crack of dawn!

Ralph Moore

@ joe. It was actually evening but still about 88 degrees. I find it interesting that my zone 4 pace was pretty right on for the first 2 800s but thereafter my HR was Z4 but my pace was more like a Z2 pace. Oh well. Long bike tomorrow. Class for work all day today. Yuk.

And I have a birthday coming up.... I am starting to feel some peer pressure.

Ralph Moore

@ joe. It was actually evening but still about 88 degrees. I find it interesting that my zone 4 pace was pretty right on for the first 2 800s but thereafter my HR was Z4 but my pace was more like a Z2 pace. Oh well. Long bike tomorrow. Class for work all day today. Yuk.

kimmydct

Did my hill bounding last night. Got through 7 of the 10 and calf started complaining so I cut it there. Other than that, went fine. I actually kind of like them although I'm sure I look like a moron. Lucky to have a perfect hill right in front of my house!

Great group ride today... Rain holding off until later so just happy to be outside! 14 this time vs. last week's 4. Accidentally dropped 1/2 the guys on one of my pulls. Ooops Was haulin' behind one guy passing a bunch of folks on a long, flat straightaway. Then I moved up front and dropped the guy, by accident, trying to catch the guys up ahead. They drop me all day going uphill but give me a flat!

29.5mi in 1:39 moving time. .838IF overall. Plan called for no Z4 but I gotta do what I gotta do.... And it was fun!

4' @ .94IF
7' @ 1.04IF
6:30 @ 1.08IF
3' @ .95IF

cgres123

@ Kim good work.

I ran 6 miles yesterday with the goal of 10 this AM, I got 8 and bagged it. Very hot very humid today here in NJ.

kimmydct

David- I hear ya on the hot n humid.

Slept in til 9 today (nice!) which put my run at about 10am (NOT nice!) Did a "warmup" mile with the wife (who is jsut starting to run- yeah!!) then attempted my Z4 intervals (10:00 target)

1mi @ 9:58
1 mi @ 11:06
1/2 mi @ 10:24
1/2mi @ 9:52

Not horrible considering... Stay cool everyone!

Joe Hallatschek

@Kim - that bounding stuff I did in the GF plan, which I think you are doing, is pretty powerful medicine! I was getting good results from it two years ago and last year I put a little more "bound" into like #8 of the 10th one in week #4 I think and strained my calf so bad it hurt to walk! You exercised far better judgement than me in stopping - good job!

Today was 4 X .5 @Z5 and then 2 X 1mi @Z4. Not pretty and barely made my goals. Got in a total of 7miles and that alone is a victory!

kimmydct

Joe - that is a seriously hard wko there. Great job doing it and then some! I figure all bets are off on hitting paces in this weather. I just do the best I can!

cgres123

I placed 1st in my age group last weekend in a local Duathlon. The USAT just invited me to the nationals in Oct. Is this something they do because I placed first or do they do it for everyone?