Ran this morning with some folks in last summer's marathon training group. Started very slow but picked it up a bit for the last few miles. Good to get out there, and the ~12 miles got me up over 30 for the week (~32 actually).
The dog ate my homework. Really. Well, not really, since there's not a lot of eating by dogs going in the house right now, to be a bit morbid...
OK, truth is I've been a bit incognito because of family and work obligations. Thursday turned into an unintentional rest day, but that's life in the fast lane.
Friday, I finally shoved the desk drawer closed, published some grades, and drove my kids to another university for a swim meet. I got really lucky that the swim meet was being held in their rec facility and I got to run on the indoor track during warmup. I was smart enough to bring a gym bag and prepare to ask forgiveness instead of permission. :-) Got a decent tempo run out of it. The indoor track was pretty tight, and that makes the Garmin calibration go off, so I was probably 5-7 sec/mile slower than this indicates: http://connect.garmin.com/activity/418130960
On Saturday, because school was out, they closed the rec center, even though the swim meet was still going on. Booo! But, I had brought my bike in the car with us because I had not known where there would be any place to work out and a storm was supposed to roll through...so I ended up getting at least a good 45 minute session with a dozen 1 minute intervals at 300 W or so. http://connect.garmin.com/activity/418130967
Tomorrow (Sunday), we still have more swim meet, then drive home through what is supposedly going to be snow (although that hasn't come yet)...and then we'll see about getting a run in at home....
I was on the road Mon PM through Fri mid-day. I was able to get a quick bike workout Monday before leaving for the airport. The rest of the week looked like this:
Tues: Long run with new paces....felt OK.
Wed: 10mi run at Z1 pace, however I could really feel my Plantar Fasciitis acting up
Thur: took it off to give foot a rest. Did the Core Challenge workout in the evening
Fri: OFF
Sat: supposed to be the 1/2-marathon long run. Target was 4 mi @ Z1, 6 mi @ Z3. Well, I got the 4 miles no problem. Zone 3 though just wasn't happening.
Not sure what I am going to do today. As my heel is still hurting, probably just going to go ride my bike outside while the weather is unseasonably warm.
First week back after my break is in the books. Overall it went well and I did 100% of the workouts on the preOS plan week 2. The 3 x 10' standing on the bike caught me by surprise and I feel it in my quads and glutes. I felt like a couch potato trying to get ready for my first 5k so hopefully next week feels better or this will be a really rough start to the OS.
I've been working on running and core strength the last 3 months, 1 ride a week ( indoors on rollers) mostly at .80. Today I ran 50 easy on the treadmill then did 50 on the bike ( road bike on rollers) and threw in 3x5'/2' at 1.0 . Based on hr and perceived effort 20' FTP is probably at least 5w lower than the last test I did in the summer. We will see in a couple of weeks I guess.
I know its only Dec but the 1st week of my 12 week planned OS is done.... With 2 swims , 3 bikes , 4 runs , the stats are... 8:57 hrs , 617 TSS , 4899yds swim , 67.2 miles bike , and 27.7 miles run....
A week into my OS, I've adjusted to the (lower) calorie requirements, and the essential timing for recovery fueling. And I didn't miss a workout this week, getting in 4 days/23 miles of running, 2 x 45 minutes swimming, 2 x 45 minutes in the weight room, and 3 bike trainer sessions. By the end of the week, the hard work started to feel more manageable, giving me hope that my numbers for the OS will show a return to form by the end of March.
I switched to an Adamo Attack saddle, but with my longest ride being only 1 hour, I can't tell if it will make a difference. This year, for the first time, I developed some issues - not numbness, rather perineal tender spots - despite using a Terry saddle with a cut-out. I've actually been using Terry's on all my road bikes since 1996, after she was the first to come out with the hole in the middle. It was called a "Liberator", and I still have it on my commute/touring bike. But as my TT saddles became narrower, the cut out just got too small, I guess. I'm hoping the wider depression and split nose will do the trick; so far, at least, it's not making things worse.
Sunday night ride while watching the Bears. Brutal game…glad the workout was over by the end of the first quarter and I was able to turn the game off.
I'm not sure if it was the crappy football game or the new bike fit, but the ride was tough. I did what should have been a simple 4x5'(2') @ FTP and found it VERY difficult to stay in the aerobars. I was starting to really crush the FTP work on my road bike after a few weeks but now after two rides on the tri bike I'm not looking forward to the OS as much…
Comments
Ran this morning with some folks in last summer's marathon training group. Started very slow but picked it up a bit for the last few miles. Good to get out there, and the ~12 miles got me up over 30 for the week (~32 actually).
http://connect.garmin.com/activity/417959088
OK, truth is I've been a bit incognito because of family and work obligations. Thursday turned into an unintentional rest day, but that's life in the fast lane.
Friday, I finally shoved the desk drawer closed, published some grades, and drove my kids to another university for a swim meet. I got really lucky that the swim meet was being held in their rec facility and I got to run on the indoor track during warmup. I was smart enough to bring a gym bag and prepare to ask forgiveness instead of permission. :-) Got a decent tempo run out of it. The indoor track was pretty tight, and that makes the Garmin calibration go off, so I was probably 5-7 sec/mile slower than this indicates: http://connect.garmin.com/activity/418130960
On Saturday, because school was out, they closed the rec center, even though the swim meet was still going on. Booo! But, I had brought my bike in the car with us because I had not known where there would be any place to work out and a storm was supposed to roll through...so I ended up getting at least a good 45 minute session with a dozen 1 minute intervals at 300 W or so. http://connect.garmin.com/activity/418130967
Tomorrow (Sunday), we still have more swim meet, then drive home through what is supposedly going to be snow (although that hasn't come yet)...and then we'll see about getting a run in at home....
Not the best week for me.....
I was on the road Mon PM through Fri mid-day. I was able to get a quick bike workout Monday before leaving for the airport. The rest of the week looked like this:
Not sure what I am going to do today. As my heel is still hurting, probably just going to go ride my bike outside while the weather is unseasonably warm.
Let the games begin!
A week into my OS, I've adjusted to the (lower) calorie requirements, and the essential timing for recovery fueling. And I didn't miss a workout this week, getting in 4 days/23 miles of running, 2 x 45 minutes swimming, 2 x 45 minutes in the weight room, and 3 bike trainer sessions. By the end of the week, the hard work started to feel more manageable, giving me hope that my numbers for the OS will show a return to form by the end of March.
I switched to an Adamo Attack saddle, but with my longest ride being only 1 hour, I can't tell if it will make a difference. This year, for the first time, I developed some issues - not numbness, rather perineal tender spots - despite using a Terry saddle with a cut-out. I've actually been using Terry's on all my road bikes since 1996, after she was the first to come out with the hole in the middle. It was called a "Liberator", and I still have it on my commute/touring bike. But as my TT saddles became narrower, the cut out just got too small, I guess. I'm hoping the wider depression and split nose will do the trick; so far, at least, it's not making things worse.
I'm not sure if it was the crappy football game or the new bike fit, but the ride was tough. I did what should have been a simple 4x5'(2') @ FTP and found it VERY difficult to stay in the aerobars. I was starting to really crush the FTP work on my road bike after a few weeks but now after two rides on the tri bike I'm not looking forward to the OS as much…
http://connect.garmin.com/activity/418670242