Ok I'll start us off since I'm running a day ahead of schedule. Did my FTP bike workout this morning. I actually moved to week 7 schedule, since I plan to test next week (I'll be traveling on the real test week). 2 x 18' @ 1.01 and 10' @ .85. Total was 68 min on the bike, followed by a 40 min z1 run w/ strides.
Worst part about today was the warmup. I felt worthless and weak, but once I got going my legs took over. Wasn't an easy workout, but am enjoying how far I've come in 5 weeks of the OS.
Looking forward to hearing all of your progress - Go get'em guys!
Brad- I hear ya re: starting off rough, but way to get it done!
I also am doing some post-Turkey shuffling due to some stuff going on tis week. I actually did the VO2 bike tonight. This is usually one of my favorite sessions of the week but it is hard to get mojo on a Monday since it is usually Off. Like Brad, I got a rough start and thought I was doomed after the way I felt during the first interval. it did get better, then worse but managed 1.19-1.21IF for all 9 intervals. Then about 10 mins @ .81IF. Overall 9 miles in 41 mins @ .95IF. Wed. will be run and Thurs will be Tues brick.
So anyone else brave enough to weigh in this morning? Yikes!
@Kim, yep I stepped on the scale and found an extra pound staring back at me. But I thought is was going to be more since I was out of town for 5 days and eating out a lot. I started the core challenge today and did tomorrow's run this afternoon since yesterday was a travel day and I was mostly sitting.
Early cage fight at 5:30 am Completed 2x20 (4') at 213/211w . My tested FTP is 196 so pretty happy with result (1.09 & 1.08) This one I felt should be a good indication of where I should be in next FTP test
Added 5 mins at 180/0.92 to make it a 70 min ride including warm up/ cool down
Did the Bike workout yesterday. The best I have felt in two weeks since I "tweaked" my calf. Warm-up went well. Felt strong throughout. Started the 1st 20 minute interval with the goal of increasing power throughout. However, I started right at 100% and just held it throughout. Second interval was exactly as I planned. Finished both #1 & #2 at 1.01 IF
Tuesday done. Used 30' nice & easy run as warm-up with 5 strides. Also used a headlight for the first time which worked great in the early am darkness. Immediately onto the bike and knocked out 2x15' @ 0.99 and 1.01. Finished off with 9' @ ~0.85
Looking forward to tmw's run. To the earlier question on the Int wed run going back to 3x1 from 2x1.5, likely has to do with RnP cautiously stepping up the plan intensity. This week, the Tuesday bike has 30' at FTP which is an increase from last week, so ease off a touch on the run to avoid building too much fatigue. That's how I interpret it anyway...
Only was able to get 1 bike and 1 run in last week so I'm pumped to get back to work this week but a little scared how my legs will feel on the bike today. I have a feeling I am gonna have to fight a real cage fight tonight.
How quickly we forget about the final minutes of these 2x20' feels like ... but the daemons of the pain-cave arise from the ashes and hit me hard but I was able to sustain for the full 2x20'! Lucky this one is done MS1: 299/1.00 MS2: 305/1.02 Total: NP 278 -> http://tpks.ws/8pbd
Howdy all, I missed reporting a few workouts last week because I went out of town for the Mizzou football game (go Tigers!). I still got in the work, but I am paying for the lack of rest right now. Today I got up before work and did the FTP work and it was as bad as I thought it would be. These long FTP sessions are rough and today's 2x20 did not disappoint. I was able to hit the zones as desired, but it was a mental fight as much as it was a physical one. I am going to hit the sack early tonight and try to get myself back in order that way and hope it does the trick. Good luck and good work all!
Interesting reading posts on how others feel and "the real work starting". Just come out of week 6 and all I can say is - BATTERED
Couple of nights bad sleep, late nights, very emotional due to near-death of baby rabbits left me a wreck. Had to move Thurs V02 session to Friday and despite early rest day the session left me collapsed on the floor. Managed the 2 Main Sets on Saturday but capped the ride at 60mins (thinking about the downstream effects- am learning!!!) Legs heavy for the runs. Have that "there's something nasty / soreness happening to my legs" feeling which I normally get after hard sessions..
Been doing lots of self-massage on roller and brought out the compression tights to aid recovery. Legs still feel a little tired, but this afternoons Z1 run was fine - lets see what happens on the bike tonight. Roll on test week (for a bit of rest!!!)
Ditto what Graham said. My legs felt like lead today.
I did not get the full time in as my daughters missed the bus and I had to drive them to school and had only a short amount of time to do the bike and run. My work out consisted of 2x12' with 4' recovery then rest at 80-85%.
I did the first 12' at 3.12 miles and the second at 3.16 miles.
For the run I did 1.02 miles in 9:45 and practiced the 30 left foot strikes in 20 seconds. My average today was 25 foot strikes.
I am hoping that how I feel today won't have any bearing on a 5K I have on Saturday.
@Mike, I notice you did the run first and bike second. Is that the recommended brick?
@Beth -- i seem to recall RorP mentioning that during the OS they prefer either 1) bike and runs to be separated by a few hours, or 2) bricked with the run first. rationale is that they like all of our runs to be done with the proper form. harder to do that in a traditional brick where your legs/body/mind might be tired from the bike wko and your run form therefore suffers.
it's worked well for me so far this OS, in particular where it's a Z1 run which doesn't thrash my legs like the Z2/Z3 out & backs do.
i also like doing the run first during the winter months, so I don't need to go out into the cold air already sweaty...
Did the bike workout this morning, can't run right now, twisted my ankle a few weeks ago and after this weekend's run aggrevated it. so I am laying low on the run for a week see if that helps. 15 minutes at Z4 is tough, especially the second one.
I missed my Sunday run. A friend of mine came through on his way back upstate, after visiting his family for Thanksgiving. I had too much to drink on Saturday night... I'm still mad at myself. I didn't even drink that much - I may have not eaten enough.
And this is why I'm not going to allow myself to drink after January 1st. I don't want to gamble with my schedule.
@Terra - I just give up alcohol for Lent and it makes up for backsliding the rest of the year!
After a day off Monday with just core work, I felt pretty good today on the bike:
2 X 20'(4') = (IF/Pwr) 1.06/298, 1.06/297 with warm-up and cool down a total of 60'. Then went out for a run at Z1 with the strides and got in 4 miles.
Compared to the last few years of the OS, this year my biking has gotten stronger faster. I think the 2' VO2 sessions are really making a difference compared to last year's 1' sessions!
Bike done. 2x15'(4') @1.00, 1.00. The last 5 minutes of the 2nd interval was tough. I'm starting not to like riding on the trainer all the time. I'm going to try outdoors for the next ride if the weather cooperates.
Just checked forum to get some EN mojo! So motivational to see all the awesome work. I am in need of motivation after 9 parent-teacher conferences today, first one at 7 AM and last one just ended....never mind the teaching in between.,...MUST GET ON THE BIKE....MUST GET ON THE BIKE...
Holy Flashbacks - that 2x20 felt like the Bike Test of old! Hit goal watts for both intervals but boy was it hard - "mental 6-pack, mental 6-pack" - must have done it right - felt a little green after that!
Finished this morning's 2 x 15 min with IF's of 1.02 and 1.03. Feeling more consistent with my pedaling and keeping the power even. I am hitting my power targets, but my heart rates seem low for Threshold work (140 and 146 bpm for the two intervals). My threshold when I did my heart rate cycling test was 160. Does this sound right? I feel like my RPE is around 7-8.
Comments
Worst part about today was the warmup. I felt worthless and weak, but once I got going my legs took over. Wasn't an easy workout, but am enjoying how far I've come in 5 weeks of the OS.
Looking forward to hearing all of your progress - Go get'em guys!
I also am doing some post-Turkey shuffling due to some stuff going on tis week. I actually did the VO2 bike tonight. This is usually one of my favorite sessions of the week but it is hard to get mojo on a Monday since it is usually Off. Like Brad, I got a rough start and thought I was doomed after the way I felt during the first interval. it did get better, then worse but managed 1.19-1.21IF for all 9 intervals. Then about 10 mins @ .81IF. Overall 9 miles in 41 mins @ .95IF. Wed. will be run and Thurs will be Tues brick.
So anyone else brave enough to weigh in this morning? Yikes!
Completed 2x20 (4') at 213/211w . My tested FTP is 196
so pretty happy with result (1.09 & 1.08)
This one I felt should be a good indication of where I should be in next FTP test
Added 5 mins at 180/0.92 to make it a 70 min ride including warm up/ cool down
Good luck everyone for week 6
What a wake up call this AM
MS1: !F 1.00, MS2: IF 1.00, Sweetspot: IF 0.82 - Completed 1:03 - overall IF 0.90
Should be a nice warm run today at 35 F
Enjoy your day!
MS1 - 0.99
MS2 - 0.98
SS - 0.81
MS1: 286/1.01
MS2: 283/1.00
SS: 236/0.81
http://app.strava.com/activities/98437484
Run later today if time allows.
Looking forward to tmw's run. To the earlier question on the Int wed run going back to 3x1 from 2x1.5, likely has to do with RnP cautiously stepping up the plan intensity. This week, the Tuesday bike has 30' at FTP which is an increase from last week, so ease off a touch on the run to avoid building too much fatigue. That's how I interpret it anyway...
Only was able to get 1 bike and 1 run in last week so I'm pumped to get back to work this week but a little scared how my legs will feel on the bike today. I have a feeling I am gonna have to fight a real cage fight tonight.
MS1: 299/1.00
MS2: 305/1.02
Total: NP 278 -> http://tpks.ws/8pbd
I missed reporting a few workouts last week because I went out of town for the Mizzou football game (go Tigers!). I still got in the work, but I am paying for the lack of rest right now. Today I got up before work and did the FTP work and it was as bad as I thought it would be. These long FTP sessions are rough and today's 2x20 did not disappoint. I was able to hit the zones as desired, but it was a mental fight as much as it was a physical one. I am going to hit the sack early tonight and try to get myself back in order that way and hope it does the trick. Good luck and good work all!
Interesting reading posts on how others feel and "the real work starting". Just come out of week 6 and all I can say is - BATTERED
Couple of nights bad sleep, late nights, very emotional due to near-death of baby rabbits left me a wreck. Had to move Thurs V02 session to Friday and despite early rest day the session left me collapsed on the floor. Managed the 2 Main Sets on Saturday but capped the ride at 60mins (thinking about the downstream effects- am learning!!!) Legs heavy for the runs. Have that "there's something nasty / soreness happening to my legs" feeling which I normally get after hard sessions..
Been doing lots of self-massage on roller and brought out the compression tights to aid recovery. Legs still feel a little tired, but this afternoons Z1 run was fine - lets see what happens on the bike tonight. Roll on test week (for a bit of rest!!!)
I did not get the full time in as my daughters missed the bus and I had to drive them to school and had only a short amount of time to do the bike and run.
My work out consisted of 2x12' with 4' recovery then rest at 80-85%.
I did the first 12' at 3.12 miles and the second at 3.16 miles.
For the run I did 1.02 miles in 9:45 and practiced the 30 left foot strikes in 20 seconds. My average today was 25 foot strikes.
I am hoping that how I feel today won't have any bearing on a 5K I have on Saturday.
@Mike, I notice you did the run first and bike second. Is that the recommended brick?
I hope everyone is having a great day!
~Beth
it's worked well for me so far this OS, in particular where it's a Z1 run which doesn't thrash my legs like the Z2/Z3 out & backs do.
i also like doing the run first during the winter months, so I don't need to go out into the cold air already sweaty...
I missed my Sunday run. A friend of mine came through on his way back upstate, after visiting his family for Thanksgiving. I had too much to drink on Saturday night... I'm still mad at myself. I didn't even drink that much - I may have not eaten enough.
And this is why I'm not going to allow myself to drink after January 1st. I don't want to gamble with my schedule.
After a day off Monday with just core work, I felt pretty good today on the bike:
2 X 20'(4') = (IF/Pwr) 1.06/298, 1.06/297 with warm-up and cool down a total of 60'. Then went out for a run at Z1 with the strides and got in 4 miles.
Compared to the last few years of the OS, this year my biking has gotten stronger faster. I think the 2' VO2 sessions are really making a difference compared to last year's 1' sessions!
Did warm up then intervals all good!
Just checked forum to get some EN mojo! So motivational to see all the awesome work. I am in need of motivation after 9 parent-teacher conferences today, first one at 7 AM and last one just ended....never mind the teaching in between.,...MUST GET ON THE BIKE....MUST GET ON THE BIKE...
2x15 done @ 0.98 and 1.0. Felt decent.
Good work everyone, keep it going!
Getting harder. 1.01, 1.01, .87. Should be getting harder. A lot of work on these legs in a short time frame. Got it done though. http://tpks.ws/WZeQ
12' at .86
really surprised that I had this today cuz of a couple of days of GI bug and long days at work.
I'll take it and move on cuz I know very well that next time could feel alot different!
Watched my fellow countryman Fred Van Lierde win IronMan WC again today while on the trainer. Man, that's good motivation.