Pre-OS (for me, Run Durability) weekly training accountability Nov 4-10
Thought I would fire up a thread and see if there are others to join in.
I'm in that phase just doing some generic "get in shape" stuff before starting a Jan OS. If that's you and you want to share what you're up to, then this is the thread for you...and we'll start a new one each week.
So...I'll go first.
I took a couple weeks completely off after my last race of the year, a half-marathon...and to be honest, I tapered a bit for that, so it was really more like 3 weeks of pretty low activity except for the race itself.
Monday: simple evening 45 minute run. Who would have thought that 2 weeks off would make this feel like so much work for the first few miles? I pushed the last couple of miles harder and took them under 7:00 min/mile. http://connect.garmin.com/activity/400301402
Tuesday: Drill heavy swim set. Total distance about 2800, but of course the Garmin doesn't catch it all because some was kicking and all. Again, with about a month off from swimming, it's amazing how slow it was. Almost 10 s per 100. Ouch. http://connect.garmin.com/activity/400409436
Wednesday: Ran 2 x 1 mile fast at about threshold in my racing flats over about 45 minutes. Just something to toss in to make it a bit of a drill to make you run "right". The first mile was 6:32, and the second (mostly hills up and down) was 6:50. Cold fingers! Today, my calves are sore from running that far in the flats, but it's all good. http://connect.garmin.com/activity/401075216
Comments
1. Re-familiarizing myself with biking after 17 weeks of zero biking!! Goal is 3x 1-hour rides per week (2x FTP rides and 1x ABP) although I have yet to do more than 2x due to schedule reasons. My last tested FTP was on my tri bike at 254 watts. I am on a road bike and based on RPE am ballparking my FTP at 240 until I test in the OS back on my tri bike.
2. Maintaining some run fitness so I can run a half-marathon in Vegas next weekend (Nov 17). The main reason of the race is to support my wife who set it as a goal after having our third baby in late June. So it's a C-race but I don't want to be in severe pain and reduced to walking so I need to keep running. Shooting for 4x runs per week with 1 run focused on LT and 1 run as a "long run". Training using my marathon VDOT of 54.3 which is an all-time high and doubtless will decline as I lower volume ahead of the January OS.
General activity since Oct 13 Chicago Marathon:
Oct 14-20: Run 2x 4.25 mile runs, bike 2x 60' rides
Oct 21-27: Run 5x totalling 34 miles (long run was 10mi), bike 2x 60' rides, resume core/strengthening routine
Oct 28-Nov 3: Run 4x totalling 45 miles (long run 16mi), bike 2x 60' rides
So now, fully up-to-date, we come to this week...
Monday
Bike 60' with 3x8'(2') @z4, overall NP 228 (IF 0.951)
Intervals 258, 260, 266 (IF 1.075, 1.087, 1.107)
Remainder time 8' @ 232 (IF 0.968)
http://connect.garmin.com/activity/399963467
Tuesday
Run 10 miles with 6x 1mi (400m) intervals at LT targeting 6:24/mi
Overall 10.00 miles in 1:07:39, 6:46/mi
Intervals 6:19, 6:21, 6:07, 6:11, 7:02 (FAIL), 6:13...the first, second and fifth had a 14-18mph headwind, the third, fourth and sixth were the return trips with tailwind
Remainder at the end 1 mi @ 6:50
Wedensday
NY strip 14oz with some badass sides...business trip to Detroit...
http://connect.garmin.com/activity/400678681
(p.s. can we not edit or delete posts after they are made??)
Client breakfast in Detroit >1,000 cal, less than 12 hours after the steakhouse dinner
Then flew home and ran at around 1:45pm, 12 miles with 9 @MP.
Overall 12.0 miles in 1:20:09, 6:41/mi avg pace
Did the MP in two pieces, 4.15 mi each at 6:34 then 6:29 with 0.75 miles in the middle @7:01 pace where the path got a bit complicated.
Wind was 14 gusting 18 mph but from the west and the MP running was north/south so only a minimal factor.
Felt really good out there today...lots of energy from all that food!!!!!!!!
http://connect.garmin.com/activity/401218239
Turns out that the racing flat run did a bit more to my calves than I anticipated, so I curtailed yesterday to 5 easy miles indoors (track run) and a bit of strength work at the gym. This week is killing me. Mom is visiting, I have visitors at work and 13 phone interviews.
Today I was supposed to swim, but the schedule makes that impossible. Not sure what's going to happen, but I know for sure that at the end of the work day I am going to be mentally worn down...will probably go for another easy run. Bike isn't practical because I have to go home to get the bike, which would mean leaving mom.... "Long" run scheduled for Satureday morning when I drop the kids off for swimming.
I'll chime in. I'm doing the run durability plan too until JOS. I'm working on increasing frequency with shorter runs now. So 2 weeks ago I ran 4 times for total of 16 miles, last week ran 3 times for 15 miles, and here is this week.
Monday: Rest
Tues am: 6 miles in 46:20 with 3 miles at Z4 pace of 7:10. Plus masters swim class in pm. Swam 2000m.
Weds am: 3 miles on treadmill @ Z1 pace of 8:55 with 2.5% incline. Then a set of weights.
Thus am: 3 miles on treadmill with 1.5 miles @ 8:55 then 8x 30"(30") strides @ 8:30, 8:00,7:30, 6:55,6:55,6:55,6:55, 6:55 pace. Then .5 mile cool down. In pm 80' at computrainer bike class. Rode 241 NP for entire ride. Felt surprisingly strong.
Friday am: sleep in. After work, I just swam 2000 m in 40'. 500m warm up + drills, then 3 x 500m in 9:10, 9:03, 9:06.
Tomorrow: planning on 100 mile ride + 6 mile run with Claudia Langarica. It is her last race rehearsal before IMCZ. Somehow I got talked into keeping her company. I'm either very crazy or very easy.
http://connect.garmin.com/activity/401558014
Bike 60' with 3x8'(2') @z4, overall NP 222 (IF 0.969)
Intervals 257, 265, 263 (IF 1.070, 1.104, 1.096)
Remainder time 16' @ 234 (IF 0.974)
http://connect.garmin.com/activity/401867108
Enjoy the Century ride Bruce...you're a true friend to Claudia, it's damn cold out there!!
Matt - nice work on the intervals. I don't think you lost much fitness on the bike from your marathon training.
Wow - I think that was the hardest ride I've ever done. Yeah, it was cold but the wind was brutal. 20-25 mph steady wind from the NNW. We rode 89 miles in just under 6 hours and called it. I only average 161 watts but it was tough just staying on the bike. then we ran 6.7 miles in 59'. Claudia is ready for any wind that IMCZ will throw at her.
2-3 miles warmup, couple miles about 7:30, and the last half about 7:15. http://connect.garmin.com/activity/401796519
Will try to figure out how to bike tomorrow under Mom's supervision....
http://connect.garmin.com/activity/402513801