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Pre OS week of Nov 18

William JenksWilliam Jenks
in General Training Discussions

Hey gang, 

My travel isn't nearly as exotic as Matt's but I'm still out on a business trip that is consuming nearly all my time, but I managed to sneak in a run Monday and Tuesday.  Monday kind of stunk because it was dark, and it turns out the area was very NOT run friendly.  But it was supposed to be an easy day anyway.  Still...I hate feeling like days are wasted.

However, I did find a hill.  Today was supposed to be threshold miles, but I really don't know where around here I could have done that, so instead I did hill repeats...one "work" swapped for another.  The pace was terrible, but it was a 260 foot climb in 0.67 miles, which is an average 7.6% grade. http://connect.garmin.com/activity/406508112

Not sure what's in store tomorrow.  Giving my talk and flying home.

Comments

  • MattAaronsonMattAaronson
    No workouts this week so far. I'm for sure recovered from the half-marathon but have had a TON of work. Hopefully I can get on the bike or run tomorrow.
  • harrastharrast
    Abandoned my workout plans this morning because my wife's email was hacked and she was in a panic. Had to persuade her not to call the NSA. It's that deal where they send a message to everyone in your account that your luggage was stolen in Paris and you need money. Then they send copies of all the emails that come back to a yahoo account where they direct the collection of funds from your concerned friends. The world we live in.
  • MattAaronsonMattAaronson
    Oh man, so sorry to hear that
  • MattAaronsonMattAaronson
    Ok, first workout since Sunday. Ran 4.25 miles, very easy. I am a lazy SOB this week. http://connect.garmin.com/activity/407197737
  • William JenksWilliam Jenks
    Thursday I got in a 30 minute swim - that was all that time allowed for. Almost bailed out, but it was going to be my only swim this week due to scheduling, and I hate to see things completely die off...so I went and got something in... http://connect.garmin.com/activity/407160999 Nothing very exciting...some kicking, a bit of fly, a bit of pulling. I realize that I'm not going to swim a whole lot over the OS because of my April marathon, but I'm getting old enough that I think it will be helpful to get even a bare minimum of one swim per week in just to keep the muscles from complete atrophy.

    Starting mid-day, we had a freezing rain storm, so running went indoors. The temp was around freezing, which isn't too bad, but I won't run outside if the sidewalks/roads have ice. I did about 20 minutes of weights/pullups/etc (mostly core stuff...again, for variety of stimulation) and ran 5 miles.

    Something happened on my Garmin trace that I've never seen before. I did a couple of .5-.6 mile threshold runs just for a bit of variety, and it appears that the Garmin (footpad, coupled to 910xt) started registering that I was going twice as fast as I really was. Just gauging by my effort, the pace should have been around 6:30, and the pace trace jerks back and forth between right around that and right around 3:15 min/mile. You can see that I stopped at the end to try to figure it out, but as I walked a few steps it came back to where it should be and then remained normal for the rest of the time. Has anyone seen this? http://connect.garmin.com/activity/407380457

  • harrastharrast
    @Bill, do you have a plan that you're planning to use for your marathon prep? I'm looking at a race at about the same time.
  • MattAaronsonMattAaronson
    First bike ride in around 2 weels. I'm in serious rest/recovery mode until the OS at this point so workous are really going to be easy and nothing actually scheduled. Today I did 60' on the bike with 4x6'(2')@z4. Felt good. http://connect.garmin.com/activity/407701392
  • harrastharrast
    Rode the drainer this AM. Temps in the 20s minus the wind chill up here in Michigan. Diet is in free fall; no space in my head for a restraint. Doing some bike repairs in between family/work stuff. My rear derailleur was slightly damaged on the way home from IMFL. The adjuster barrel snapped off. My fault for poor packing.
  • William JenksWilliam Jenks
    Icy roads and near zero wind chills today, so I wimped out and ran at the gym (5.5 laps/mile track). Those first long runs in the gym are always pretty dull and this was no exception. 12.2 miles I think. Started slow and gradually sped up. But pretty easy all along. Last few miles near 7:35. I'll get a link pretty soon.
  • MattAaronsonMattAaronson
    It's my birthday today so I got to sleep in, then went for a run in the crisp 17-degree air. But sunshine and the right clothing left me enjoying the day! Kept it nice and easy with 9.75 mies at an average pace of 7:04. Then home for a birthday lunch with the family before hrading out to the airport for a flight to TX and an early start to my work week (boo!!). Cheers! http://connect.garmin.com/activity/408288220
  • William JenksWilliam Jenks
    Nice! Are your walks clear? Still waaay too much ice for me to venture outside.

    Did an hour on hte trainer before heading out to a swim meet with the kids. Link to come.
  • William JenksWilliam Jenks
    Here's the run: http://connect.garmin.com/activity/408296658
    Here's the ride: http://connect.garmin.com/activity/408296686 4 x 6 at probably 90-95 % (220 W...If I'm over 230 W FTP, I'd be very surprised)
  • baprince15baprince15

    I'm still out due to foot injury, but I had a couple great swims this past week.

    I'll get in the pool again tomorrow, and try to get my bike on the trainer for Tuesday before we head out for Thanksgiving.  Long story about the trainer, but we are still living in a construction zone, so I'll need to clear enough space for it in our one "open" room.

    Looks like the return from Thanksgiving will be accompanied by a trip to the doctor to get an official diagnosis and see what the treatment plan should be.

  • William JenksWilliam Jenks
    @Steven - Take a look at Matt Aarsonson's recent post on his marathon training. It's very thoughtful (but run only). I am not going to go run-only, but I will also beg/borrow/steal ideas from the Pfitzinger and Hansens approaches.
  • harrastharrast
    @Bill, thanks. I'll read Matt's dissertation (smile)...again.

    @Everyone: I did a fairly tough 2.5 hour trainer ride on Saturday (lots of Z3), no workout Sunday, then pool work this morning. I have got to put swim lessons in the budget. The weight is up 10 pounds from my best weight at the beginning of the season in May. I'm in a race with Tim for the biggest gainer. No space in the head for dieting right now.
  • Joe MatchetteJoe Matchette
    @Steven - There are a number of new plans loaded up in the Training Plan section. I will be doing the Jan OS, but am targeting a mid-Jan Half-Marathon as an A Race. Right now I am using the "Half Marathon (Balanced), Intermediate 12 weeks " plan.

    I figure as I am on the backside of my 40s, my opportunities for a Personal Best are diminishing.....so I am really targeting this race. Current PR is 1:36:xx..... Looking forward to see what focused run training can do.
  • morpheusmorpheus
    @ Joe - you can forget it if you're wearing those funny looking kicks.
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