Jan OS Week 10 Training
With my tax return imminent I was hoping for some feedback from the group. Is anyone training with the Garmin 310xt? I have been using a Polar 625x and it has been okay, but the footspeed is always a bit off. This new Garmin seems pretty nice, but wanted some thoughts if anyone else is using one.
I also got a little lazy over the weekend and just rested my legs from my big week of running. Can't wait for these 30/30's. I was calculating my 120%/60%. 292/146 just sounds daunting! Then I look at Saturday and I see another 20/20... UGH! Those HURT!
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I was up waaaaay too late last night communicating with a friend who was in the emergency room. I'm totally trashed this morning! Thank goodness Monday is a rest day!
After the morning run yesterday, I went for a nice 25 mile bike ride with my hubby. He plans on joining me on a 3 day weekend ride event (you can go almost any distance each day) and he needs to get some saddle time. It means the ride is an ABP ride for me and I don't usually get any FTP intervals done, but it's worth the SAU time!
Funny- After our ride yesterday- someone that is NOT me- forgot to put their Zipp wheel in the car. Guess what I ran over? 2 broken spokes later and the bike shop thinks it is probably fixable. Lucky for him.
OMG- I think I'd be in a major panic if I ran over someones Zipp!
I know I would be excited, but I would have been the one who left the wheel out. I could see it now my wife would not know the difference between a zipp and my training wheel. Hoepfully it can be salvaged.
Gordon
Just a quick check in.
First, I have been traing with the 310xt for a while and I really like it. I have not had any problems with it and it seems to agree with me. I did get to do something with it this weekend that i had not before. I rode outside. What a novel concept. I got to take my bike off the horrible metal object in my basement.
The power numbers seemed great. It picked up without issue. It sure seemed a lot harder than my indoor work. But it sure was great to be out there.
I finally feel like i am getting back some of my lost fitness.
TG
M- Welcome back! I assume you will be posting some pics soon..or did I miss it?
Nemo- Hope your friend is Ok. Being in an ER as a patient (or friend of a patient) is no fun.
Zipp injury, Don't even want to go there
I swam today after work. Kinda slow. Not to worried about it but I have a sprint with a pool swim in a few weeks, May have to adjust my estimated time some. I am really hoping to ride outside this weekend. I may commute to work some on the bike but my kids start soccer practice this week so need to be able to get to the fields. I am assist coaching my sone U8 team. Should be fun.
@Tom - Love the 310XT. Nice getting whole race on one watch again (vs. previous versions of the Garmin.) Battery life is great. When they say it won't track swim distance anywhere close to accurrate is true. (I assumed they were just not wanting it to be considered for accuracy, but it is no where close, with the signals bouncing off the water. etc.) Also, not accurate for track work or routes with lots of short curves (normal street running is fine.)
@Marianne - Welcome back! Look forward to the pics.
@Michele - Funny? We're not going to get "War of the Roses" stories out here now, are we? Closest for me: In 2004 I crashed on the IMWI course while training. Broken collar bone, brain bleeds ... and a smashed Giro Atmos helmet. I got a new one on eBay while recovering, starting to ride 2 weeks after the crash. A couple weeks later, I loaded my bike and gear into the Xterra to go for a ride. Backing out of the garage, I flt the tire going over something - assumed in was a rock on the driveway ... but you know ... it was my new helmet. DUH
@Todd - I'm jealous - Nice getting outside!
Monday: Swam 1.5 miles as 1000 meters swim, 1000 meters pull, 400 meters swim. Suppose I should do some drills ...
Tuesday: 30/30s. Time was tight, so I only did 45 min total:
30/30 Targets: 346 / 173
5x30/30 One: 353/180, 366/176, 364/207, 350/199, 352/188
5x30/30 Two: 366/170, 356/174, 358/192, 364/159, 367/178
5x30/30 Three: 356/167, 370/191, 359/188, 369/187, 357/185
5x30/30 Four: 356/165, 378/174, 371/172, 357/154, 403/175
10' @85%: 246
Duration: 10:00
Work: 153 kJ
TSS: 13 (intensity factor 0.882)
Norm/Avg Power: 255/255
VI: 1
Avg HR: 164 bpm
Avg Cadence: 75 rpm
Entire Workout:
Duration: 46:02
Work: 635 kJ
TSS: 59.9 (intensity factor 0.886)
Norm/Avg Power: 256/231
VI: 1.11
Avg HR: 153 bpm
Avg Cadence: 73 rpm
@Marianne - welcome back!
@Michele - wow... I don't know what I would do if I ran over my wheel (or anyone else's), I have a lump in my stomach thinking about it.
@Nemo - sending healing thoughts your friend's way. After spending 5 days in the hospital in January, I hope s/he is on the mend and back at it soon!
I'm not exactly looking forward to 2x20's on the bike tonight (week 8, but no testing since I don't have a power meter)... but with the weather turning I might actually be able to do the brick!
Becky- 2x20's are tough (heck, I'm not looking forward to 2x15's!) but we have to just think about them like the "meat and potatoes" of EN workouts. Just a workout to be done- so don't overthink it too much. The good weather certainly helps!
I did my 4th "run" today (5x3' jogs) with success. I figure at this rate if I can just keep plugging along without re-injury I should at least be able to run/walk Eagleman.
@Nemo - Another successful run...I like it!
After a much needed day of rest yesterday, I hit the trainer this morning with a modification to the VO2max work. Instead of 4 x (5 x 30/30) I did 5 x 2' (2') followed by 25' of .85 work to round out the hour. I definitely felt like I put in more work after this workout than the 30/30s last week. I'll probably shoot for 2.5/2.5 next week. Here's the data:
FTP=299 (120%=359)
5 x 2' @ 120% as 363 / 362 / 364 / 363 / 362
25' @ 80-85% at .844 IF
Entire workout (211 watts):
Duration: 1:01:10
Work: 776 kJ
TSS: 75.8 (intensity factor 0.862)
Norm Power: 258
VI: 1.22
Pw:HR: 6.82%
Pa:HR: 6.1%
Distance: 19.148 mi
Min Max Avg
Power: 0 413 211 watts
Heart Rate: 62 175 140 bpm
Cadence: 50 156 86 rpm
Speed: 2.4 24.8 18.8 mph
Planning on a 35' easy lunchtime run followed by yoga pending any last minute fires to put out or meetings that get scheduled this morning.
Cause I was more like
. Now don't get me wrong. I did feel bad. But I was soooooo glad that I was not the one that left the wheel behind the car. It is fixable.
I am really hard on my stuff. I tend to break things easily, partly cause I am careless with putting things away. But I don't lose things often, I just break them- stepping on tthem, dropping them, you name it. But I also live by the words "S--T HAPPENS". And that is because I refuse to allow any THING or OBJECT to carry much significance. If I break it, serves me right if I can't afford to replace it. Teaches me to be better. So far this is working. I come from an extremely materialistic family, and I refuse to be like them.
Did my 30/30s and BRick today. It seems that I am always waking up with tired legs, wondering if I can do it, then actually getting on the bike and not having a problem. All was good today.
Hope everyone had a great workout.
I know EXACTLY what you mean, happened to me today as a matter of fact!
Fun week is starting for me. After destroying myself last week running in the hills it was time to get back on track. Today I did my first round of 30/30's. It was tough getting my power locked in. You'll see some wild fluctuations in my sets. I haven't put myself in the situation yet where I'm pushing myself that hard. Couple that with rapid fire changes in power and you will see the results below.
Fun for me today. I have been playing with options for my iPod Nano I got a few weeks ago. I found some old EN Podcasts. It may not be the most traditional workout stuff, but I listed to the "Meet the Team" podcasts for @Nemo and @Marianne! Being a newbie it was fun to hear some more background on the group and two of our OS pillars!
Overall I was happy with the results. My joints ache a little from pushing so hard, but it was a fun workout. I amazed at the difference in how it feels pushing long sets in zones that were a struggle 2 short months ago:
Goal 120%=293
30/30 #1: 291/293/291/298/304
30/30 #2: 296/289/285/297/293
30/30 #3: 315/305/298/294/297
30/30 #4: 296/298/292/299/291
20' @ 80-85% (85%=207)
Duration: 20:08 (20:13)
Work: 249 kJ
TSS: 28.6 (intensity factor 0.923)
Norm Power: 207
VI: 1
Pw:HR: 0.77%
Pa:HR: 1.41%
Distance: 6.507 mi
Min Max Avg
Power: 152 248 207 watts
Heart Rate: 144 174 168 bpm
Cadence: 74 85 79 rpm
Speed: 18.3 19.9 19.3 mph
Pace 3:01 3:17 3:06 min/mi
Crank Torque: 165 280 222 lb-in
Entire workout (197 watts):
Duration: 1:00:58 (1:01:03)
Work: 721 kJ
TSS: 91.6 (intensity factor 0.95)
Norm Power: 213
VI: 1.08
Pw:HR: 9.07%
Pa:HR: 6.64%
Distance: 18.868 mi
Min Max Avg
Power: 0 393 197 watts
Heart Rate: 84 180 158 bpm
Cadence: 43 127 79 rpm
Speed: 2.2 23.1 18.6 mph
Pace 2:36 26:49 3:14 min/mi
Crank Torque: 0 475 211 lb-in
@Tom- nice job! I never thought that Podcast would inspire anyone during a 30/30 workout! Glad you enjoyed it. I love listening to those "Meet the Team" podcasts on my long runs.
Well I finally got my bike ride in. It was actually planned for early this morning but that did not work out. 2X20 and I have not been doing well lately. I just decided that today I was going to complete the 2X20 no matter what the wattage was.
FTP 220 - 1st 214 (.98) and 2nd 212 (.96) I did not have any time for a 85% but got the 10' run in.
Gordon
I did my bike workout today after work. It felt good and getting used to the 30/30's. They are fun , tough workout. I tend to do my first interval too hard and by the 3rd intervals i start to feel it. I can see by my data that I had 4 30's under my goal. I need to work on that. I had a good run after , did feel the lactic acid in them. I will try to do all my run workouts outside now. It's so much better than inside !! My pace is not too bad even though my foot pod was definitly off
@ Mike : Thanks and you are right. I get caught up with the "toys" and missed some good runs outside to run in a circle at the Y with a bogus foot pod. Oh well, like you said I wil run with feel , pace with no foot pod and an adjusted run pace. Who knows maybe it's not too far off. Will see with the next run test. Hopefully get one done soon.
1 (30/30's) : 252, 252, 256 , 243
2 (30/30's): 237 236 232 232
3 ( 30/30's) : 227 229 243 236
4 (30/30's): 227 223 234 241
running in Taguayni, guatemala last Thursday! well we always had to be with team members so this was just a stride but they only spoke Spanish and I learned "corindo rapido!", run fast! and this was so much fun!! it was cool up there and they had just been running with my son so now it was my turn! we were headed back so we could serve dinner. this soft dirt was divine to run on and it felt good to break out!
I am still in recovery and don't even know the workouts for this week!!!
but 6 mos to race day! 
so y'all keep truckin' and remember the joy of running! going to bed..... m
I know what RnP say when they talk about ripping the legs off your training partners.
Entire workout (201 watts):
Duration: 1:39:37 (1:49:29)
Work: 1199 kJ
TSS: 102.5 (intensity factor 0.786)
Norm Power: 230
VI: 1.15
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.175 mi
Min Max Avg
Power: 0 568 201 watts
Cadence: 30 186 91 rpm
Speed: 2.2 49.9 17.3 mph
Pace 1:12 26:49 3:29 min/mi
Crank Torque: 0 833 190 lb-in
Nathalie
@Marianne- I love your running pic! very cool! Rest up, travel kicks your butt even if you were sitting on the beach sipping margarita's- and obviously you were NOT!
@Marianne: welcome back! what a great pic! I love it... and very glad to seeyou were able to run. Hope you'll be off injured reserve soon!
we've had a great stretch of weather in DC (albeit a bit windy) so I've been able to get outside to run. Having to ride the trainer killed me yesterday (sunny and 60) but my hand just can't do it. Speaking of my ride yesterday... all I can say is 2x20's stink! (well "stink isn't my ideal word choice).
I'm on week 8 for the bike and since I don't have a power meter it was a 2x20 ride in Z4/5. Whew! I'm disappointed to not have had a test b/c I'd like to check my progress but I'm trusting the system... and getting my head in a good place for the run test in a few weeks (I'm on week 5 OS for running).
I can't believe my first A race is in just over 3 months! Speaking of my A race...
**Random question/advice seeking: per a wiki, intermed/adv folks should maximize OS and leave it 4 weeks early and do the last 4 weeks of the HIM plan. Beginners should do 6-8 weeks of the HIM plan. In my case my options are (keeping in mind my running is 3 weeks behind my biking): (1) exit OS at week 18 to do 4 weeks of HIM training; (2) exit at week 16 for 6 weeks of HIM; or, (3) exit at week 14 for 8 weeks of HIM... I'm not sure which path to follow. I would have said I was intermediate prior to my back-to-back accidents (keeping me down, but not entirely out, since September), but I've never done any of this before I'm looking for the most bang for my buck!
What do you think? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). Thanks in advance for thinking about this and helping me decide!
1- have you done a HIM before?
2- Are you doing any of the swim hack stuff during the OS? (and how strong of a swimmer are you?)
3- Are you able to do any of the "optional" longer rides on the weekend during the OS? (esp now with the nice weather coming!)
@Becky - I really am not any help but I suggest you post this in the coaches thread to get their feedback. The one comment I will make is that the EN program tries to keep you in the OS as long as possible because that's where the biggest gains are. So if you think you can comfortable do the distances then stay in the OS otherwise a transfer to the HIM earlier maybe better to help extend the distances. Given the injuries is more distance sooner going to hurt you?
Warm weather, what's that. Well freezing point is warm for this time of year unfortunately it came with some rain and snow over night. On the the treadmill for some IP intervals 3X200;1X400 and 3X300. I did the 200's @ 1:07-08 and the 400@ 2:16.
Gordon
thanks Nemo & Gordon.
Nemo - yup, I've done 1 HIM before (last year at EM)... and better than I expected to (5:50 - yay!!). As you know, b/c of my hand (not to mention snowmageddon), I haven't been able to do the outside rides or swim much (am able to do some now - in spurts with kickboarding when my hand gets tired).
Perhaps I'll psot my Q to the "when to transition" forum.
DUH! I knew that!!! Silly me! With that in mind, yeah, I'd say transitioning at week 16 for 6 weeks of HIM specific training would probably be fine. Since it's your second HIM, I don't think I'd want to wait until just 4 weeks before to make that switch. But I think practically the limiter for you is going to be how soon you can ride outside with that hand of yours.
Gordon is right though, you should post the Q to the "Macro" or "when do I transition" threads for the coaches to see.
@ Becky - FWIW, I think the main thing needed to ramp up into the in-season training at the end of OS is to add a bit of volume (additional time) to the longest bike and the longest run each week. and to be ready for serious swim training. Myself, due to my ambitious race schedule (IMs end of June, early Oct, end of Nov), and only able to start OS in mid-Dec, I will be doing just that - starting next week or so, I will be ramping up (by 15 minutes or so a week) to 4 hours of biking and 1.5-1.75 hours of running for my long days each week. I've been adding a day a week to swimming the past three weeks, and am adding 2 minutes a day to the swims, going from 1 30 min. swim to 3 60-70 minute swims by mid April. Those are the changes I've made to the "end of OS" to get myself ready for 10-11 weeks of IM training starting about April 15.
This week, Tues was a Big Day, with 48 minutes of swimming (technique focused), week 16 OS FTP work, which I modified to 3 x 13 instead of 2 x 20 (hope to get there next week), and 30 minutes of good hard running (MP/HMP pace). This morning, before 24 hours on call, I did treadmill intervals, 4 x :50 and 3 x 4:00 @ 6:31 >> 6:07 min/mile. In the 1000's (4') I increased the speed every 30-60 seconds to keep myself focused.
@ Nemo - thanks, I just posted the Q to the coaches for their thoughts. I'm kind of leaning that way - b/c I think I'll need as much swim and outdoor ride training as I can get (fingers crossed my hand cooperates... at least the ride is flat ans mostly straight). I think whatever I decide and regardless of my hand (hopefully being fine), I may scratch Columbia to focus on the HIM plan. Need to decide by 3/15 to get $$ back.
@Gordon, thanks, very good thoughts (and kudos to you for your great ramp up efforts!). I tried to find the HIM on the page to see what it looks like 8-6-4 weeks out and what kind of volume I'd need to be ready to handle, but couldn't find it (I wonder if with the 2.0 beta I'd have to change my plan to see it, then change it back to OS once I have an idea).
On the upside, I did do a longer than scheduled run this past weekend b/c I was out with a friend and we've got a half mary coming up - so maybe I'll stick with that (doing the scheduled run and adding more Z3 time). I'm doing what I can to get into the pool once a week, too, because I'm out of the swim routine (since an ACJ injury in Aug)... I'm trying to go longer each time - not more time but more distance. Up to 1750 now - alternating between kicking and swimming (250m each). I'd like to go back to 1500 total but swimming more and kicking less this weekend (hand permitting)... so it sounds like unknowingly you and I have been on the same wavelength, Gordon!