Bob's micro thread
first micro post, so i hope i'm using the micro forum appropriately. set to load OS on 10/28. flying down to visit my mother in florida early on thurs, 10/31 and leaving early on mon, 11/4. not sure what the OS plan will have me doing that first week. i can easily run on fri, sat &/or sun. can swim in ocean those days too - if weather/surf safe. should i be asking what to do now?
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patrick, thanks for getting back to me. your suggestions should work out fine. i will plan to do the bike test on mon (10/28), rest tues and do the 5k run test on wed (10/30). i'll then have 3 days to fit in the interval and longish runs in fla. i'm not worried about the temps in fla. first, i will be running early in the day to do stuff later with my mother. also, when i trainied for kona in 1989 i made a point of often running or biking at midday that summer to gain confidence for the heat during the race. it turned out to not be that bad that year, but i still don't shy away from a hot workout.
based on something i heard or read from en, i am planning to do my first bike test on my trainer, since that will be the preferred venue come winter. i mailed a check to rich for a new quarq a couple of days ago, so hopefully i will have that installed by my test. at least i can put the pickup with my edge 500 on the back wheel to measure the distance. bob
patrick, i'm not sure if i am following proper protocol, but here goes. i am visiting my mom in florida this week. when i bought my plane ticket, i didn't realize this would be the first week of OS. i leave for florida early on thurs (10/31) morning. (leave house at 5 am.) i return on monday (11/4) afternoon, but i am a volunteer assistant swim coach, so i will be at practice that afternoon and then a meeting at my synagogue that night. while i'm in florida i won't be able to bike, but i can run fri, sat, &/or sun. according to my new OS plan that i just downloaded, i will do my bike test tomorrow morning, rest tuesday, and do my 5k run test on wed morning. should i ride wed night? in florida, when should i run? i.e., which of the run workouts on my plan should i do and when down in florida? i don't mind the florida heat, but i will be running in the morning anyway. thanks, bob
thanks, patrick. i'll let you know how this week goes. i anticipate - good. bob
https://docs.google.com/spreadsheet/viewform?usp=drive_web&formkey=dE92aTF4Qk9LX0xHU3FxZ2RIbUU4X3c6MA#gid=7
p,
if i haven't done these things, let me know. i think i have.
bob hiller
https://docs.google.com/spreadsheet/viewform?usp=drive_web&formkey=dE92aTF4Qk9LX0xHU3FxZ2RIbUU4X3c6MA#gid=7
I'm a volunteer swim coach and we have a meet near Cleveland at the end of in week 4 (Nov. 22-24). We leave by bus at 9:30 am on Friday, and there are time finals that night. On Saturday there will be prelims and finals, so i will have mid-day open. I won't have my bike, but I suspect there will be a stationary bike in the Hotel, but I am not particularly keen on riding hard or long on one of those. At almost 62, my muscles don't like such an abrupt change. Finally, on Sunday we swim time finals in the morning, so I'll be home very late Sunday afternoon or early evening.
Here's what I would throw out -- instead of rest Friday, I can do a significant Bike WO early on Friday morning. Then on Saturday, do a significant run during mid-day. Sunday evening, I can do either a bike &/or run WO.
Let me know what you or Rich suggest.
BTW, I have developed a very sore right hamstring which is high up. It takes me extra time to warm it up and usually if I am running 2x1 mi, it doesn't allow me to take a full stride with my right leg until the 2nd mile.
Thanks,
Bob Hiller
Good luck at the meet!
Patrick, looks like a good plan. I should be able to get it all done that weekend. If there's a snow storm, I'll make due with the hotel treadmill. (ugh).
I'll also check out the video.
I think I heard you swam in college. We have some pretty good kids on our team. A 9th grader who went 1:39 in the 200 and 58 in the 100 breast last year when he was 14. He's already 6'3". We also have a senior girl who last year went 53 and 1:56 in the back. I'm a volunteer assistant on our national team.
Bob
Thanks for the clarification. I suspect your swimming is okay. There are 2 EN team members in my immediate area. When we get together, probably in the spring, I may let it drop that I'm a swim coach. I don't want to come across wrong, but if they ask, I'll be glad to check out their strokes. They are Jason Chisle and Dan Huhn.
Thanks again for your help. I wish I had known about your team years ago. I feel really good about 2014, and beyond!
Patrick, I download my runs and bike wo's onto the basic training peaks program. Questions: do you want access to those? if so, do you know how I do that? Bob
Patrick, I hope your surgical procedure today on your shoulder is uneventful and successful.
My Training Peaks user name and p/w are:
bobby69
ironman
I don't have the premium version. Just what came with my Timex GPS 2.0 watch.
BTW, you and I have a call together next Tuesday. Talk to you then!
Bob
Patrick, did the 5k run test #2 this am. the total time was slightly slower, but I think in reality it was better. I ran #1 and #2 on a hiker biker trail. I knew it was possible that #2 would be on a less than ideal surface and that's what occurred. I would estimate about 30% was on packed snow. Traction not as good and very concerned about slipping on some areas of black ice. Also had to change side of trail occasionally to run on asphalt where available. Also, I think I could have gone about :30 faster based solely on that. Nothing scientific to the calculation. But I paced it much better. Not dead at the end. If I was racing someone, I could have picked it up. I know I have improved a lot based on my other runs between these 2 tests. I plan to lower my calculated Zone mile paces by about :20 each unless you recommend something else. Thanks, Bob
Here's the comparison:
Test #1 in Oct. 24:28 avg HR146 Test #2 in Dec. 24:30 avg HR142
7:29 145-155 (3:32/3:57) 8:03 143-158 (4:01/4:01)
8:05 148-150 7:59 140-157
8:09 144-149 7:48 140-144
v-DOT 39 v-DOT 39
Bonus points to you for getting this test done in tough conditions!!!
Patrick,
I hope your holiday season is going great for you and your family.
Question: Just to make sure. On Wednesday my Run MS is 4x400 at IP/Z5/very hard. My new z5 pace is 7:47. So, shall I do 4x .25 miles at about 1:56?
Bob
Good to get the Bike Test in the can. Improved Vo2 and FTP.
December Test January Test
Vo2 272 w 283 w
FTP 226 w 243 w
Thanks, Patrick. I improved in the Run Test today too. 48:06 and raised my vDot one point to 41. Looking forward to starting the Swim Camp this week. The M-W-F schedule actually is perfect for me. I am a volunteer assistant swim coach on those days from 4-6 pm, so I can just swim EN's workout after that at the Y. (We actually have the largest Y in the world. 5 indoor pools, indoor soccer field, etc. One of the founders in 1972 was Neil Armstrong. Its called the Countryside Y, just northeast of Cincinnati in Lebanon, Ohio. There will be a test.) Take care and good luck in your training. Bob
Patrick and/or Rich, I'm a little concerned about a problem I am having with a muscle strain in my outside/lateral hamstring. With the help of Google, I think the specific muscle is the semimembranosus. Thinking back, I recall the hamstring being very sore on my cool down after my 10K run test on Feb. 2, but I didn't want to walk the last 1.5 miles. Because of the weather, I had been doing most of my running leading up the the 10K on a treadmill. I had not run outside since Jan 14, and that was easy after a 90' bike trainer wko. The 10k was outside.
Of course, I then started the SwimCamp, but rested on Feb 3 and 4. On Feb 5 I shoveled our long driveway for over 5 hours, listening to multiple EN race reports on my iPod! I don't really remember a problem with my hamstring then. My first run was on Feb. 6, when I ran on a treadmill but had to stop after 11'. To keep my fitness, the best I could do was "run" on my bike, which I have done on Feb 9, 11, and 14. I have also been doing light stretching and easy exercises I found online. So, today I went back to the treadmill to do my 2x1 mile. I did 10' at about 10:30, then my first mile at z4 8:00/mi. at about 5' the pain returned. I finished the mile, but then came home and "ran" on my bike.
(Sorry this is so long, but I wanted to give you enough details to help.)
So, I dropped in the Run Focus Block Intermediate program for a hilly 15k I entered for March 16. Rick had me change it to an A race. I am not opposed to not running that race, or reducing it to a B race. My tri's are Raleigh 70.3 and IMMT.
What do you recommend? Thanks in advance for your help. Bob Hiller
Patrick. It's a deal. Thanks so much for the advice. I am determined to resolve this strain. I realize time is the great healer. I will keep swimming and biking, but lay off the run for now. When I start back running, it will be outside and not include intervals. I will also incorporate the ATA suggestions. Congrats on turning 40 and coping with the cat hair. Bob
p.s. finally got a tri-bike. Gotta be able to use it!