@ Joe. where is the Coaches Podcast that you mentioned in the intro? I am clearly missing it.
thanks.
Ralph _ I know you meant the other Joe but...hey the answer is the answer right
I believe the Podcast Joe H. is referring to is located on the upper right side of the page when you are looking at your Full Weekly Training Plan _ ie. you have clicked on "View Full Training plan"_ there are usually ones each week under the heading Weekly Training Resources. Hope that helps.
After an aborted attempt yesterday I got the run test done today. I have missed a two of the longer weekend runs during the OS either due to illness or travel but I did at least 95% of the runs during the OS so far. The test today was hard. It was 35 degrees F when I did the run and that's on the cold end of things here. The run at first was effortless because I was trying to hold back a little because I knew that the end can be really difficult. Mile 1 was 6:50, mile 2 was 6:36, and mile 3 was 6:49 for a total time of 21:01 and a vdot of 47. The last 3/4 miles were the most difficult I can remember ever doing. and I have to admit that I wanted to quit, but I didn't. The end result was that I ran the exact same time that I did at the beginning of the OS which is a little disappointing except that on the run home I realized that I was actually faster than I was at the beginning of the OS.
How can that be you ask? Well, I'm a couple of pounds heavier now than I was when i did the first test (if history repeats itself I'll lose those and about 6-8 more by the summer) and I gained 20 watts on the FTP test of the bike that I did earlier this week. I had a similar gain in power earlier this year but during the same time I lost 20 seconds on the run so there's a net gain all around. (Yes, I'm an optimist.) So I guess I'll head over to RnP's coffee fund and make it fatter.
Cheers all. It's nice to have some company in all this suffering.
So I decided to run when the weather broke from our cold snap. Took off this morning at -25 with the studded shoes and extra layers hoping for that my new speed would compensate for the different factors from my earlier test. The roads were definitely iced up and lumpy from no plowing, but I felt I could keep a decent pace. First test: 21:18 Heart rate: 170 Second test 21:58 Hear Rate: 171
I'm still going to call this one a win. In spite of the cold, I have still have all of my appendages unfrozen and I feel faster.
One more day to Solstice and more sun! Have fun out there today!
I did my run test on the treadmill last night. A slight improvement from 20:45 to 20:34. I am very happy with the result as. The first test was in the morning and the recent test was at night. I know from experience I am faster in the AM.
Are all the Swiss as slow as you? Gee here in Atlanta that time wouldn't get you MOP. HAHA Man that is a fantastic time!!!!!! Smoking vdot at 49. I am glad you aint here!!!
Sandro I think I would be getting you all towels and recovery drinks after I recovered after the first 2k! Again great time! I have only been there once but my goodness it is BEAUTIFUL!
Gee...I am actually one of the slowest ones...all my friends beat me at this race.
Come over and try your luck with them
Sandro - I had to look up Thalwil, it is near Lake Zurich - nice area! Hey - if you could guarantee that I could have dinner with Natascha Badmann, just maybe...
Completed the run test yesterday, on the same track as test 1.
Week 1 Splits Mile 1 - 7:15.7 Mile 2 - 7:53.0 Mile 3 - 7:46.6 Last :02.1 Total 22:57
Mile 1 7:04.1 (too fast) Mile 2 7:44.0 Mile 3 8:00.8 Last :02.4 Total 22:51
The good and the bad. The bad is that I didn't see significant improvement from my first test. It took me 7 weeks to realize that training by HR, with a monitor that continually dropped out during cold runs. The good is that I switched to training by pace and noticed a huge increase in my w/o intensity. That will make all of the difference for the next test. Better pacing on the first mile will also make a difference.
Excuses, excuses, blah blah blah. finally did my run test tonight. week 1 9:48 9:38 9:02 0:53 total: 29:21 pace: 9:26
week8 8:55 8:30 8:12 0:48 total 26:27 pace 8:31
Huge gains. very happy with my results. feel like i likely could have pushed a little bit harder for the duration of it, but oh well. First mile was done entirely by RPE, was happy to look at the watch and see 8:55. Before the test, I had a number of 8:52 in my head, the fact that I basically hit that on my first mile, and cranked it up from there is very fulfilling.
Steve- I was very inspired by your results as my last 5k test was about the same as yours. I tried my best and managed a 27:36 vs. 29:11 last test. I'll take it. It is a 5k PR for me, and more importantly, I beat my San Diego 5k time from March, which is significant because of the race terrain.... 1mile flat, then 2 with gradual downhill. I honestly thought I'd never beat that time.
Not paced exactly right but still managed a great result:
Way to go kim. New PR for you, and 1:35 knocked off in 8 short weeks. I'd say your pacing strategy is likely a bit better than mine. If I were better able to predict results, i could possibly shave off another 5-10 seconds per mile with a steady effort as opposed to crazy negative splits.
time to finish strong to wrap up the OS and then build on it for race season. I'll see you at quassy, which i'm looking forward to. Third year straight for quassy for me, '12 finished in 7:12, '13 finished in 7:52. This year will definitely be a PR, just how much is the question (6:15-6:30 maybe).
Steve - I'll be doing Quassy Half for the first time. I've done the Oly for the past 4 years so unfortunately, I know what I'm in for. Hoping for 7:15-7:30 at this point but still lots of time for more improvements so who knows!
I dont know if it's just because I've been perpetually undertrained, and racing wrong, but everybody talks about how challenging the bike is, I think the run is worse.
Well I've no impressive new test results to show but at least a pretty nice and solid sunday run in the cold Did 2x1mi Z4 with only 2' rest followed by 28' slightly slower than Z2.
Total 0:59:11 / 13.8k / NPG 4:07 (this is actually 3sec faster than my Z2 pace / IF 0.94 http://tpks.ws/TTQd
Legs are now toasted - yesterday evenings Z4 bike workout is showing off - rest of the day watching skiing worldcup and ski-jumping
@Stefan - what the hell is in your drink mix? ....can I have some? Every time I read one of your post I have to stop and take in a recovery drink! LOL...... Damn fine work!
Sunday run done. Happy it went well, since the bike yesterday was terrible. Looking forward to week 9 with all the new zones (after tomorrow's day off!!!!)
Sun Run went OK, felt tired at the beginning after a good Ride Sat but finished OK
2 1 mile intervals at 8:22 (right on pace) and 8:33 (a little slow)a
Interestingly, I have been trying to run with a metronome to get my paces steady and I am impressed at how much my actual pace can vary with a rock steady cadence. I must be changing my stride length a lot.
Anyway, 7.92 miles in 1:20:46 for an average pace of 10:13. I will take that on tired legs from yesterday. I too am looking forward to tomorrow off. Have a great holiday week team!
Since I ordered new team kit it seems like christmas even though the stuff won't be here till Feb.
Comments
Ralph _ I know you meant the other Joe but...hey the answer is the answer right
I believe the Podcast Joe H. is referring to is located on the upper right side of the page when you are looking at your Full Weekly Training Plan _ ie. you have clicked on "View Full Training plan"_ there are usually ones each week under the heading Weekly Training Resources. Hope that helps.
After an aborted attempt yesterday I got the run test done today. I have missed a two of the longer weekend runs during the OS either due to illness or travel but I did at least 95% of the runs during the OS so far. The test today was hard. It was 35 degrees F when I did the run and that's on the cold end of things here. The run at first was effortless because I was trying to hold back a little because I knew that the end can be really difficult. Mile 1 was 6:50, mile 2 was 6:36, and mile 3 was 6:49 for a total time of 21:01 and a vdot of 47. The last 3/4 miles were the most difficult I can remember ever doing. and I have to admit that I wanted to quit, but I didn't. The end result was that I ran the exact same time that I did at the beginning of the OS which is a little disappointing except that on the run home I realized that I was actually faster than I was at the beginning of the OS.
How can that be you ask? Well, I'm a couple of pounds heavier now than I was when i did the first test (if history repeats itself I'll lose those and about 6-8 more by the summer) and I gained 20 watts on the FTP test of the bike that I did earlier this week. I had a similar gain in power earlier this year but during the same time I lost 20 seconds on the run so there's a net gain all around. (Yes, I'm an optimist.) So I guess I'll head over to RnP's coffee fund and make it fatter.
Cheers all. It's nice to have some company in all this suffering.
First test: 21:18 Heart rate: 170
Second test 21:58 Hear Rate: 171
I'm still going to call this one a win. In spite of the cold, I have still have all of my appendages unfrozen and I feel faster.
One more day to Solstice and more sun! Have fun out there today!
Judson- I'd call it a win... and a little crazy.
I did my run test on the treadmill last night. A slight improvement from 20:45 to 20:34. I am very happy with the result as. The first test was in the morning and the recent test was at night. I know from experience I am faster in the AM.
Nice work everyone - enjoy the rest day.
Done the test last Sunday since we had a 10k race in town.
10k in 41:45..which results in a vDOT of 49
Compared to week 1: vDOT of 44
Sandro,
Are all the Swiss as slow as you? Gee here in Atlanta that time wouldn't get you MOP. HAHA Man that is a fantastic time!!!!!! Smoking vdot at 49. I am glad you aint here!!!
Hey Ray,
Gee...I am actually one of the slowest ones...all my friends beat me at this race.
Come over and try your luck with them
Sandro - I had to look up Thalwil, it is near Lake Zurich - nice area! Hey - if you could guarantee that I could have dinner with Natascha Badmann, just maybe...
Nice race time BTW!
@Judson - minus 25? I hear your spit crackles before it hits the snow when it gets below minus 25!
@ Steve and William - good job getting this done on the treadmill!
@Joe L - thanks! I took a nosedive after my Wednesday test with some stomach bug and am just now getting my act together. Good catch!
Joe, except from winter time when it is almost always foggy...it is in deed a nice area.
I am just living 5 miles away from the start/finish line of IM Switzerland
Natascha? I have never met her...but I can organize a dinner with the fastest amateur guy and girl at IM Florida 2013 (both are in my local club).
Week 1 Splits
Mile 1 - 7:15.7
Mile 2 - 7:53.0
Mile 3 - 7:46.6
Last :02.1
Total 22:57
Mile 1 7:04.1 (too fast)
Mile 2 7:44.0
Mile 3 8:00.8
Last :02.4
Total 22:51
The good and the bad. The bad is that I didn't see significant improvement from my first test. It took me 7 weeks to realize that training by HR, with a monitor that continually dropped out during cold runs. The good is that I switched to training by pace and noticed a huge increase in my w/o intensity. That will make all of the difference for the next test. Better pacing on the first mile will also make a difference.
week 1
9:48
9:38
9:02
0:53
total: 29:21
pace: 9:26
week8
8:55
8:30
8:12
0:48
total 26:27
pace 8:31
Huge gains. very happy with my results. feel like i likely could have pushed a little bit harder for the duration of it, but oh well. First mile was done entirely by RPE, was happy to look at the watch and see 8:55. Before the test, I had a number of 8:52 in my head, the fact that I basically hit that on my first mile, and cranked it up from there is very fulfilling.
week 8: http://connect.garmin.com/activity/417801000
week 1: http://connect.garmin.com/activity/397458966
Not paced exactly right but still managed a great result:
Split Time Dist Avg Pace
1 8:47.3 1.00 8:47
2 8:56.8 1.00 8:57
3 8:59.9 1.00 9:00
4 :52.0 0.10 8:45
Summary 27:36.1 3.10 8:54
And 3 mins. faster than 5k from this time last year!
Way to go kim. New PR for you, and 1:35 knocked off in 8 short weeks. I'd say your pacing strategy is likely a bit better than mine. If I were better able to predict results, i could possibly shave off another 5-10 seconds per mile with a steady effort as opposed to crazy negative splits.
time to finish strong to wrap up the OS and then build on it for race season. I'll see you at quassy, which i'm looking forward to. Third year straight for quassy for me, '12 finished in 7:12, '13 finished in 7:52. This year will definitely be a PR, just how much is the question (6:15-6:30 maybe).
Well because of my rearranged schedule, Coach told me to do test last night...and so I did.
Went out and did the best I could (in the dark)!
Week 1- 25:19
Week 8- 24:32 (and a new PR!)
Very happy with results but my splits are awful. I have a very, VERY hard time pacing myself!
Mile 1- 7:50, Mile 2- 7:56, Mile 3- 8:00 and 0.1 Mile- 0:46 (7:23 pace)
New vDOT
Did 2x1mi Z4 with only 2' rest followed by 28' slightly slower than Z2.
Total 0:59:11 / 13.8k / NPG 4:07 (this is actually 3sec faster than my Z2 pace
http://tpks.ws/TTQd
Legs are now toasted - yesterday evenings Z4 bike workout is showing off - rest of the day watching skiing worldcup and ski-jumping
@Stefan - what the hell is in your drink mix? ....can I have some? Every time I read one of your post I have to stop and take in a recovery drink! LOL...... Damn fine work!
I completed my week 7 Sat run: http://www.strava.com/activities/101299803 Not fun on tired legs but did get it done.
I will test next week, then sync up with this group on the week 9 for the weekend workouts as I am one week behind you guys.
Strong work from everyone on the testing this week!
felt tired at the beginning after a good Ride Sat but finished OK
2 1 mile intervals at 8:22 (right on pace) and 8:33 (a little slow)a
Interestingly, I have been trying to run with a metronome to get my paces steady and I am impressed at how much my actual pace can vary with a rock steady cadence.
I must be changing my stride length a lot.
Anyway, 7.92 miles in 1:20:46 for an average pace of 10:13.
I will take that on tired legs from yesterday.
I too am looking forward to tomorrow off.
Have a great holiday week team!
Since I ordered new team kit it seems like christmas even though the stuff won't be here till Feb.
Are you kidding me...60 degree on December 21st...nice... Shirtless in December!...9.5 @ 7:15 avg....Ho Ho Ho... Hot Run..