Actually excited to get back on the bike this morning! (Wish I felt the same about running). Hit the 10 x1'z5 at 1.20-1.23IF then 10' .82IF. I missed one of the easy 30' runs this week so I attempted it after the bike but I was underfueled so that was a bust. I'm doing a 1/2 Mary in 7 weeks so I'm a bit concerned. This weather is not cooperating w long runs. Why the heck did I sign up for this thing??? Might be 6-7 miles on the mill tomorrow. Yuk
This week has been tough. I've been right on verge of a cold or flu since mon/tue, but i was able to get in my swims and runs. I did today's bike, but my body is obviously not 100% as my heart rate was sky high during VO2 intervals. I only managed to finish 8 of the 10 intervals and then spent the remaining 25 minutes at 80-85%. I'm going to rest for today and then make a call on tomorrow's run based on how i'm feeling. Keep it up everyone!
Did the 1 minute intervals and got them where I needed. My legs did not feel great. Not anticipating any records during next weeks tests for the run focus program. Chart tells that I can't count either. 13 total intervals.
So ...I read the posts for today and saw Stefan's post about being back on the bike and doing the ten one minute intervals at Zone 5. My thought was ooooops. I miss read the work out and did one ten minute ride at Z5 (IF was 1.12). I would just like to say, the ten minute ride at Z5 is REALLY hard for me. I think I will do the one minute rides from now on. I for one really enjoy swim camp, so am having a ball. Will only last another week or so and then it is on to GF with the rest of you.
@ Craig - (Imagine my jaw dropping) You did what? 10' at 1.12. holy crap batman!
I did read the workout instructions twice before I got on the bike. I'm in the second week of the swim camp and I got to do 12X1' instead of 10. This week the 12 felt easier than the 10 last week. Maybe it was all the 12th Man energy around here or maybe it was just the 2 weeks of light leg work.
My Vo2 is 310 or 1.28 of my FTP. Here are my numbers today.
To answer Stefan, in a word "yes". My NP is 234, my FTP is 222 and I did the 10' at 250. I thought the workout was a little hard when I first read it and I should have taken a page out of Mark's play book and read the wko a couple of times. Live and learn. Maybe at this rate I can get over 300 someday. All you peeps out there rock. Tomorrow I think I will be able to follow directions for the run.
Oh Craig, Craig, Craig. I hope you are feeling okay today????? I just finished my first week of swim camp. I missed a Tuesday 30m run,but all other workouts have been done. Kinda enjoying the swimming (did I mention that I learned how to swim just 3 years ago, so me and swimming are not exactly friends). I have been swimming all OS with a local tri club, so I did not do the 1km TT because I already know what my 100meter time is. I also did not do the swim workouts as assigned. I did short intervals on Monday, a Pyramid of 100,200,300,400 etc... on Wed and a combo of the two on Friday. I did the bike yesterday and felt that it was hard. I was fatigued for sure. Still have to do my interval run today with my NEW Z4 number, but just letting my shake digest before I hit that.
Took a quick glance at GF plan - suhwheat jeezus, I'm scurred.
@Brenda - If you never got hit by the GF plan before I wish you all the MOJO in the world for your first saturday long ride!
I can remember I did only 2 or 3 of those rides last year and they really took me down (I really had to use my hands to crawl back up into my bathtub once) ... this is not just a cage fight .... THIS IS SPARTAAAA
BTW - anyone have seen Ray around here? I'm missing his inspiring posts
@Stefan - nope, have not seen Ray's posts for a while. His wife interviewed here in San Antonio for a job back in December - so maybe he is coming here!
2 x 1 mile with hills in 25 degrees isn't fun. Target pace was 9:20. Managed 9:59 and 9:56. I wish Garmin had Normalized Graded Pace. Anyway, I added 3 additional miles at a snails pace (ie less than Z1) but since I killed myself on the Z4 miles, I guess that was too be expected. It may suck now but the hills will be much "easier" at Quassy! Right???
@Brenda I guess I am fine. Just finished my 2X1 mile runs with the new Z4 paces (vDOT of 42 now) and I did not loose my breakfast, so all is well. And a bonus that I am coherent enough to write this post.
Have to say I am enjoying the little break we are getting right now. The NOS really took it out of me and it looks like the GF will not be any easier. You guys are about the toughest bunch I have come across. It is no wonder that EN does so well. Glad to be a part of such a supportive, spirited team.
@kim - I did the 2 x 1mile run (also with hills) today too. For some reason it was extra tough. Maybe because I'm still in swim camp and there has been minimal running/biking. Can't be losing it in a week?! Anyway, 1 more week of swim camp and Ill be in GF with you.
Craig- I'm def enjoying the break too!! Although I was happy to be on the bike again yest... Until maybe the 7th interval. LOL
Brad- them there hills are rough! Pace was slower than last week, aside from those first 2 miles which did me in. I don't think you lose it that fast. I think if you put me on a flat course, I'd be fine. I'm doing the Maxs OHartford 5k 315 then the Savin rock half marathon 3/22 so we will see.
Got the run done in style. New paces are no problemo. 2 x 1 miles at 8:02 and then 15min at Z2. Stephen, I have never been hit by a GF bike, but I have been hi by a year one/two EN OS which used to be 20 weeks and our Saturday bikes had Z4 followed by Z5 stuff, so I am very very familiar with how hard those were, and to add insult I swim on Saturdays at 6:15am, because I paid to swim with with a local triclub. Maybe I can ask to move to a week night instead. Just came up with that idea.
Below is the link for the run. 8 miles in 1hr3mins. Went for the hills around our neighborhood (elevation gain 850ft) http://connect.garmin.com/activity/443115447 Snow/ice made hitting Z4 kind of dangerous (don't want to slip and fall), but was doing Z3+ anyway
Rest of the week was on and off as I was travelling , but hotel had a 22 yd lap swimmig pool so was not bad although did not do all drills and mostly just freestly laps
I did my last run of swim camp today. I did the 2X1 mile intervals in 7:14 and 7:16 (NGP 7:06 and 7:04 respectively). This is right between my old vDot and my new vDot. Tomorrow I'll start a bike focus session until the end of March, ending with a big bike week in Oceanside, CA.
I'm onto the run focus. Today was early rise and late workday. Tried 2 X 1 mile on Treadmill. Dinner was still heavy in my belly and I only could gut out 1 & 1/2 miles at Z4.
I also just finished week 1 of Swim Camp. Being back after 4 months is not as bad as I thought - form is coming along and speed doesn't seem so far off. Being on the bike yesterday with new targets was also kind of nice. My bike missed me! Targets hit on the 2 x 1 mile also. The body is enjoying the rest and the stretching out from swimming. Have a good week coming up everyone!
Into the run focus plan. Curiously though, today's workout was a swim. I was rewarded for making the effort as I was the only swimmer in the pool for 30 minutes. It was like open water swimming but with a lot more turning. Tomorrow is mile intervals.
I'm into the bike focus plan this week and I did the scheduled run yesterday as scheduled. Today's workout was a FTP bike with 2X15' (4') at Z4. Man was that a killer. After just two bike rides in 2 weeks my legs were complaining from the "leg opening" 3X1' Z4 spin ups. I got into the first interval and I was looking at the clock way too soon. I got the first one done and then took off on the second one. I wanted to do the second a little higher than the first and I did by 1 watt! The first was at NP 238 and the second at 239 for an IF of 0.98 for both. I'll take it since it was my first longer FTP workout with my new numbers and the best thing is that I lived to tell about it!
Yesterday was a complete bust for workouts. So, I re-arranged the week. I did yesterday's run today and am doubling up tomorrow. Today was a great run. I got home today and the sun was still shining. I am on vacation from my problems so to celebrate, I ran the 3 X 1 mile intervals outside. Low and behold, running at a fast pace feels right!. I was struggling to hold a 6:50 pace on the Mill of dread. Outside, no problem. Here is my workout today:
Swim plans were hyjacked today. Hubby took car to work last night. Worked a 3pm to 4am shift to come out to a dead battery. Lanes are crazy in the evening, so I missed the mid afternoon swim. Oh well. One missed swim is not going to kill anyone. Tomorrow is 2nd run with new zone 4 paces.
If "BIG SLACKER" was in my plan M-W this week, I nailed it! Taking these 2 weeks of recovery VERY seriously. Will get to the 2 x 1mi run tomorrow am since I'll be working from home cuz of more snow. Argh!
Coming to an end of week 2 of swim camp. Week 1 was fun - swam 3 times and did the weekend bike and run. 1st z4 mile my leg were WTF is this.. 2nd z4 interval was "oh welcome back, business as usual, I remember this pace". Got the swim test tomorrow so hoping to be around last years CSS time of 2:07/ 100m. What is interesting is reading everyone else's posts on how they feel - personally my head & body are not sure what is going on after all the hard work and suffering during the OS - I'm strangely missing the OS.... Patience, patience, patience I keep reminding myself
@Graham: I'd say I'm totally with you on all you said except that I've cheated and snuck in a few extra cycling sessions...yeah, I'm a sucker for a group trainer ride.
Overall enjoying Swim Camp despite the minor shoulder sublux during yesterday's pool session which caused me to swim quite cautiously for the remainder of the time. I'm sure it was a form problem and not that I was just pulling too hard. The drills take a lot of concentration but hoping to see my TT tomorrow pays off. I feel I'm slower.
So I was originally supposed to be part of this wonderful NOS Get Fast group!! But with my surgery, and having to take 2 weeks off, coach wants me to repeat a few weeks of NOS.....which was VERY HARD to hear and accept. Felt like I was going backwards. But I am making my peace and will do what the coaches say because they are the experts! Anyways, I know I am not doing GF with you all but I hope its okay to post here to all my NOS peeps...I just had to share my excitement with my WO's this week. I was having trouble hitting my zones since getting back..... but this week I have hit every single workout and was able to hit all zones and maintain them!! WOOHOO! I'm back!!!!!
@laura- post away on this board...I'm with Graham in that in some sick way I'm missing the OS too. So, Laura! I guess I'm a little jealous of you getting some more time there. Agreed that swim camp has been a bit strange. Last weeks swims were rough for me. I felt no continuity in putting all the pieces together after 4 months out of the pool. This week, it's seems to be starting to come back together. Bad news is that with the weather here, they've closed my pool for tomorrow morning and I can't get there later in the day. I'll swap in the 60min bike tomorrow and hope to get that final swim in this weekend. Next week the fun starts again in the GF plan!
Comments
Workout was GREAT! Did the EN warmup then 10x1' Z5 and rounded up with 15'@Z3+ to make the hour full
Managed almost all 10 intervals @ 400W NP
Entire workout 1:05 / NP 289 / IF 0.92
http://tpks.ws/kQ99
http://www.strava.com/activities/111957384
This week has been tough. I've been right on verge of a cold or flu since mon/tue, but i was able to get in my swims and runs. I did today's bike, but my body is obviously not 100% as my heart rate was sky high during VO2 intervals. I only managed to finish 8 of the 10 intervals and then spent the remaining 25 minutes at 80-85%. I'm going to rest for today and then make a call on tomorrow's run based on how i'm feeling. Keep it up everyone!
Did the 1 minute intervals and got them where I needed. My legs did not feel great. Not anticipating any records during next weeks tests for the run focus program. Chart tells that I can't count either. 13 total intervals.
I did read the workout instructions twice before I got on the bike. I'm in the second week of the swim camp and I got to do 12X1' instead of 10. This week the 12 felt easier than the 10 last week. Maybe it was all the 12th Man energy around here or maybe it was just the 2 weeks of light leg work.
My Vo2 is 310 or 1.28 of my FTP. Here are my numbers today.
Took a quick glance at GF plan - suhwheat jeezus, I'm scurred.
I can remember I did only 2 or 3 of those rides last year and they really took me down (I really had to use my hands to crawl back up into my bathtub once) ... this is not just a cage fight .... THIS IS SPARTAAAA
BTW - anyone have seen Ray around here? I'm missing his inspiring posts
Have to say I am enjoying the little break we are getting right now. The NOS really took it out of me and it looks like the GF will not be any easier. You guys are about the toughest bunch I have come across. It is no wonder that EN does so well. Glad to be a part of such a supportive, spirited team.
Brad- them there hills are rough! Pace was slower than last week, aside from those first 2 miles which did me in. I don't think you lose it that fast. I think if you put me on a flat course, I'd be fine. I'm doing the Maxs OHartford 5k 315 then the Savin rock half marathon 3/22 so we will see.
Next sat. Looks warm! 40!
Below is the link for the run. 8 miles in 1hr3mins. Went for the hills around our neighborhood (elevation gain 850ft)
http://connect.garmin.com/activity/443115447
Snow/ice made hitting Z4 kind of dangerous (don't want to slip and fall), but was doing Z3+ anyway
Here is yesterday's bike 10x1mins
http://connect.garmin.com/activity/442278331
No issues with that one
Rest of the week was on and off as I was travelling , but hotel had a 22 yd lap swimmig pool so was not bad although did not do all drills and mostly just freestly laps
I'm onto the run focus. Today was early rise and late workday. Tried 2 X 1 mile on Treadmill. Dinner was still heavy in my belly and I only could gut out 1 & 1/2 miles at Z4.
Into the run focus plan. Curiously though, today's workout was a swim. I was rewarded for making the effort as I was the only swimmer in the pool for 30 minutes. It was like open water swimming but with a lot more turning. Tomorrow is mile intervals.
I'm into the bike focus plan this week and I did the scheduled run yesterday as scheduled. Today's workout was a FTP bike with 2X15' (4') at Z4. Man was that a killer. After just two bike rides in 2 weeks my legs were complaining from the "leg opening" 3X1' Z4 spin ups. I got into the first interval and I was looking at the clock way too soon. I got the first one done and then took off on the second one. I wanted to do the second a little higher than the first and I did by 1 watt! The first was at NP 238 and the second at 239 for an IF of 0.98 for both. I'll take it since it was my first longer FTP workout with my new numbers and the best thing is that I lived to tell about it!
Yesterday was a complete bust for workouts. So, I re-arranged the week. I did yesterday's run today and am doubling up tomorrow. Today was a great run. I got home today and the sun was still shining. I am on vacation from my problems so to celebrate, I ran the 3 X 1 mile intervals outside. Low and behold, running at a fast pace feels right!. I was struggling to hold a 6:50 pace on the Mill of dread. Outside, no problem. Here is my workout today:
What is interesting is reading everyone else's posts on how they feel - personally my head & body are not sure what is going on after all the hard work and suffering during the OS - I'm strangely missing the OS....
Patience, patience, patience I keep reminding myself
@Graham: I'd say I'm totally with you on all you said except that I've cheated and snuck in a few extra cycling sessions...yeah, I'm a sucker for a group trainer ride.
Overall enjoying Swim Camp despite the minor shoulder sublux during yesterday's pool session which caused me to swim quite cautiously for the remainder of the time. I'm sure it was a form problem and not that I was just pulling too hard. The drills take a lot of concentration but hoping to see my TT tomorrow pays off. I feel I'm slower.
So I was originally supposed to be part of this wonderful NOS Get Fast group!! But with my surgery, and having to take 2 weeks off, coach wants me to repeat a few weeks of NOS.....which was VERY HARD to hear and accept. Felt like I was going backwards.
But I am making my peace and will do what the coaches say because they are the experts! Anyways, I know I am not doing GF with you all but I hope its okay to post here to all my NOS peeps...I just had to share my excitement with my WO's this week. I was having trouble hitting my zones since getting back..... but this week I have hit every single workout and was able to hit all zones and maintain them!! WOOHOO! I'm back!!!!!
Agreed that swim camp has been a bit strange. Last weeks swims were rough for me. I felt no continuity in putting all the pieces together after 4 months out of the pool. This week, it's seems to be starting to come back together. Bad news is that with the weather here, they've closed my pool for tomorrow morning and I can't get there later in the day. I'll swap in the 60min bike tomorrow and hope to get that final swim in this weekend. Next week the fun starts again in the GF plan!