Good to hear what's happening out there in our swim camp. I am enjoying it more this week than last, as last week I only got 1.5 of the 3 planned swims due to all the snow and not having time to complete one of the sessions. So I had to improvise by adding an extra bike workout and an extra run. This week I have been in the pool 4 days in a row and will go again tomorrow. I have a bit of trouble completing the prescribed workout in the 60 minutes and don't have time to spend another 30 minutes in the pool. It's a combination of lost fitness and just being a slow swimmer. However, since I go to the pool with my daughter twice a week for her lessons I am able to get in more frequently and work on my drills some more. Nothing too strenuous on the non-swim days, just some drills and slow recovery swimming. It feels good though to get off my feet! Swimming with my fist closed is very challenging and that and the other drills are really showing up all the deficiencies in my stroke. I am still slowly working through the ebook and the video analyses. I feel like I could spend a month or more in swim camp. Tomorrow I am doing the 1000m time trial. I am not expecting to be very fast but that's ok. My first A race is not until the end of June and I am confident I will progress well between now and then. Got my 2x1 mile Z4 run today. It is amazing how hard that seemed. I think I am still recovering from my half marathon. Personally, I am in no rush for the Getting Faster plan to start.
@David - i use the same approach as you - while the kids are having their lessons I hop in for an extra session of 30 mins technique (all I'd be doing is sitting on the side otherwise). After half drowning, the kids then jump on me after their lesson and we have some fun.
Since its Valentine day, I told my wife about my special aftershave I was going to wear tonight - "Eau de Chlorine"... I won't repeat her response but it wasn't positive
Great work everyone. Yes Laura, we would love to hear how the last couple of weeks go for your OS. I did my last Swim camp swim yesterday. Nothing to report. 2nd run with Z4 intervals went well and have my bike today.
Enjoyed the 12x 1' z5 on the bike this morning. Actually did 13. Oops. All between 1.18-1.23. Then a Z1-Z2 mile on the mill for fun. And it's snowing again so tomorrows long run will likely be on the mill. Why oh why did I sign up for a March 22 HM??? I'm going to be soooo unprepared. Oh well. It will be a catered training day with spectators I spose.
Long Treadmill run today. Ended up with 1:24:34 time of workout.10 Minute warm-up, 15 minutes @ MP, 7:09 mile, RI, 7:12 mile, RI, 3:27 1/2 mile, RI, 3 Miles @ 7:30 pace. Total miles of 11. Legs felt great. Not a bad Mill run.
Great work everyone! @ Kim- I like how you said you "enjoyed" those z5 intervals!! I wish I felt the same! lol but I'm with you.about tomorrow's run....it will be on the TM...UGH! I will try to follow in Edwin's footsteps of a successful long run on TM! (WAYYYY different paces though lol).
Today's ride was great! 90 mins including my 2x15 z4, followed by a z2/z3 run! Here's hoping for another great training day tomorrow
Finishing up my last test from the Nov OS with a local valentines day 5k. I finished 3rd overall and 1st in my age group with a time of 19:17. That's a PR for me by by 29 seconds and over a minute faster than i tested at the beginning of the OS. I knew i had made progress, but wasn't expecting that much of a bump especially given the gains i made on the bike! #workfrigginworks!!!!
@Kim - I've done the same thing on the Z5 intervals. It's hard to count all the spikes on Trainerroad when you're gasping for breath!
@Laura - Welcome back! Listen to the coaches and just take it one day at time. You got this!
Just loaded up the GF plan. Week 1 is a testing week!!! There was I thinking I was done with that for a few more weeks. It seems really close to our last tests and I wonder if it is necessary give we just wrapped up an OS. Any thoughts/advice from more experienced team members?
David- did u set the end date right? Also, if its telling u week 1 now, then you'll really be starting in week 2 on Monday cuz training weeks go mon-sun. I thought I would be starting in week 2 but mine looks like week 3 for a 3/30 end date. Maybe I did something wrong....
@David, did you read down the workouts? if you read down to the third Tuesday workout it says do this one of you don't need to test. I'm doing the bike focus plan and it's the same way.
@mark - you are right I didn't see that third Tuesday workout. It does still look like Thursday only has the 5k run test. @kim - I set it to end on 4/13 as per my annual plan. I realize it doesn't start til Monday, I just wanted to look ahead to see what the week has in store for me!
Well, I'm definitely no Edwin! 6 miles on the treadmill. 2 @ Z4 then 4 miles about 30" faster than Z1. This half marathon on March 22 ought to be interesting....
Great work out there. Mark C, awesome 5K. Kim that is solid workouts. Keep pushing that pace. Laura, how was today's workout back to back with yesterday? Today is a long bike ride at 80 - 85% for me. I rode IMLP course on my computrainer. I just got the ERG video and this was my first virtual ride of the course. It was great, but tough after yesterday's run work. I hit .813 IF for the total. The ERG video was set at 82%. I am going to try and ride it as a real course the next time and see how I smooth out the course.
Ok this one was the last WKO in my SwimCamp today Swapped SAT and SUN due to weather forecast so I did the bike today. 12x1'(1') Z5 felt pretty hard today but manageable. Entire workout 1h straight / NP 291 / IF 0.92
Hi All! I went into the Swim Torture Forum for the last two weeks and just caught up reading everyone's reports here. Good to see everyone again! Just finished Swim Camp with a 2 x 1 mile run today and finished manually creating the workouts for Intermediate Get Faster Plan in Trainer Road. I published them, so does that mean you guys can see and use them? Hope so, but they are not hard to do once you get the hang of it. Looking forward to seeing the results for everyone in the Get Fast period coming up. Jud
Hey Folks, It's been nice reading your posts. This week was pretty crazy at work and included our cat dying on Thursday (she was 18 and it was not an unexpected thing) so I haven't been posting but I have been reading. I started the bike focus plan this week so I have a little different schedule than most of you. I got all three of the scheduled bikes done and the four runs. I extended the weekend run to 12 miles since I'm doing a marathon with my daughter in May.
Congrats to all who finished swim camp!!! WOOHOO!!
@ Kim- what half are you doing in March? I might join you in using it as a "training run"
So I am continuing in my "re-do" of the last few weeks of the outseason! Yesterday I hit the main set only in my run because I went to a swim clinic! I love the water so I was really looking forward to it. Ended up swimming 3500 yards and felt really good. Since I didn't get a "long" run in yesterday and today was a school holiday...I went running again because I have been feeling so good. So I ran this morning on the TM (9 degrees is too cold for me)....then my friend called me this afternoon and asked if I would do a short run outside before the next storm hit! How could I resist going out in the sunshine one last time before our next blast of snow? And I am a sucker for a friend asking for running company (I really enjoy running with others). So I went out again....Tisk tisk, shame on me! Slipped on a little bit of ice and tweaked my knee. But I know it will be fine, been icing it and elevating it just to be safe. But this is my reminder....STICK TO THE PLAN!
Thanks Kim I will look into that half! West Haven is not a far drive at all. But I agree, this winter is making it VERY difficult to run outside! Well we do what we can, and from now on I am not risking it!
After a weekend of crazy skiing, I am entering the GF plan starting in week 2 (after 2 week swim camp). BAM! I'm seeing lots of 2-a-day wko's right away...now it's all coming back to me from last year! Time to get serious again...play time is over I guess.
Have to do a bit or re-arranging, so I did Tues bike tonight and tomorrow I'll swim and run. Bike went well- hit the 2x15 and then added on 22 min of Z3 to get to an even 1:30. The honest reason is that I am slightly addicted to "The Good Wife" and that got me 2 episodes.
Since I have the week off from work, I'm swimming each day----to make up for a not so good swim camp. I was happy with my 1000 TT of 17:30 as I just jumped in the pool and swam without much build up. Each lap was spot on and I know there will be speed once some shoulder things get stronger. I tried a week 1 saturday bike this weekend and had to break it up a little. I hope that todays bike workout helps me prepare for that mind torture again.
I am doing the Short Course (advanced) program to get ready for my short races (4 planned), which will lead up to my A race of IMLT. Swim done yesterday and bike this morning. The 10x1 at Z5 are pretty tough, but not as bad as the OS. Short run this evening which will be nice. Although the shiny new vDOT I got during the last test in the OS is starting to loose its sparkle along with the bump in FTP.
Yesterday was my swim day, I did 3 X 1,000. All those turns make me dizzy. Swam well. I don't swim in the same pool as some of the other members. Yesterday was my best 1,000 at 18:25. Today was 3 X 1 mile run intervals. The weather cooperated so outside I went. There was a strong head wind and dogs chased me on # 2. It was still a great run.
Today was a 2X18' (4') FTP bike. Coach's notes said it was the get fast bike of the week, prepare for it. Whoa, I needed to prepare for it. It was tough, but I guess if it was easy I'd need to retest and see what my new numbers should be. Anyway, I did a NP 239, IF 0.99, VI 1.00 and NP 238, IF 238, VI 1.00. I'm glad that one is behind me.
Comments
This week I have been in the pool 4 days in a row and will go again tomorrow. I have a bit of trouble completing the prescribed workout in the 60 minutes and don't have time to spend another 30 minutes in the pool. It's a combination of lost fitness and just being a slow swimmer. However, since I go to the pool with my daughter twice a week for her lessons I am able to get in more frequently and work on my drills some more. Nothing too strenuous on the non-swim days, just some drills and slow recovery swimming. It feels good though to get off my feet!
Swimming with my fist closed is very challenging and that and the other drills are really showing up all the deficiencies in my stroke. I am still slowly working through the ebook and the video analyses. I feel like I could spend a month or more in swim camp.
Tomorrow I am doing the 1000m time trial. I am not expecting to be very fast but that's ok. My first A race is not until the end of June and I am confident I will progress well between now and then.
Got my 2x1 mile Z4 run today. It is amazing how hard that seemed. I think I am still recovering from my half marathon. Personally, I am in no rush for the Getting Faster plan to start.
@David - i use the same approach as you - while the kids are having their lessons I hop in for an extra session of 30 mins technique (all I'd be doing is sitting on the side otherwise). After half drowning, the kids then jump on me after their lesson and we have some fun.
Since its Valentine day, I told my wife about my special aftershave I was going to wear tonight - "Eau de Chlorine"... I won't repeat her response but it wasn't positive
Long Treadmill run today. Ended up with 1:24:34 time of workout.10 Minute warm-up, 15 minutes @ MP, 7:09 mile, RI, 7:12 mile, RI, 3:27 1/2 mile, RI, 3 Miles @ 7:30 pace. Total miles of 11. Legs felt great. Not a bad Mill run.
Great work everyone! @ Kim- I like how you said you "enjoyed" those z5 intervals!! I wish I felt the same! lol but I'm with you.about tomorrow's run....it will be on the TM...UGH! I will try to follow in Edwin's footsteps of a successful long run on TM! (WAYYYY different paces though lol).
Today's ride was great! 90 mins including my 2x15 z4, followed by a z2/z3 run! Here's hoping for another great training day tomorrow
Finishing up my last test from the Nov OS with a local valentines day 5k. I finished 3rd overall and 1st in my age group with a time of 19:17. That's a PR for me by by 29 seconds and over a minute faster than i tested at the beginning of the OS. I knew i had made progress, but wasn't expecting that much of a bump especially given the gains i made on the bike! #workfrigginworks!!!!
@Kim - I've done the same thing on the Z5 intervals. It's hard to count all the spikes on Trainerroad when you're gasping for breath!
@Laura - Welcome back! Listen to the coaches and just take it one day at time. You got this!
Just loaded up the GF plan. Week 1 is a testing week!!! There was I thinking I was done with that for a few more weeks. It seems really close to our last tests and I wonder if it is necessary give we just wrapped up an OS. Any thoughts/advice from more experienced team members?
@kim - I set it to end on 4/13 as per my annual plan. I realize it doesn't start til Monday, I just wanted to look ahead to see what the week has in store for me!
@ Mark C- THAT'S AMAZING!!! Congrats on your awesome finish and huge improvement!! Work works
Well, I'm definitely no Edwin! 6 miles on the treadmill. 2 @ Z4 then 4 miles about 30" faster than Z1. This half marathon on March 22 ought to be interesting....
Great work out there. Mark C, awesome 5K. Kim that is solid workouts. Keep pushing that pace. Laura, how was today's workout back to back with yesterday? Today is a long bike ride at 80 - 85% for me. I rode IMLP course on my computrainer. I just got the ERG video and this was my first virtual ride of the course. It was great, but tough after yesterday's run work. I hit .813 IF for the total. The ERG video was set at 82%. I am going to try and ride it as a real course the next time and see how I smooth out the course.
Entire workout 1h straight / NP 291 / IF 0.92
http://tpks.ws/PB6r
http://www.strava.com/activities/113791554
Has anyone else that huge different numbers for NP on Trainingpeaks and Weighted Average Power on Strava?
BTW - thinking about next SAT were we should do 2x20' followed by this 12x1' scares me actually right now ...
Congrats to all who finished swim camp!!! WOOHOO!!
@ Kim- what half are you doing in March? I might join you in using it as a "training run"
So I am continuing in my "re-do" of the last few weeks of the outseason! Yesterday I hit the main set only in my run because I went to a swim clinic! I love the water so I was really looking forward to it. Ended up swimming 3500 yards and felt really good. Since I didn't get a "long" run in yesterday and today was a school holiday...I went running again because I have been feeling so good. So I ran this morning on the TM (9 degrees is too cold for me)....then my friend called me this afternoon and asked if I would do a short run outside before the next storm hit! How could I resist going out in the sunshine one last time before our next blast of snow? And I am a sucker for a friend asking for running company (I really enjoy running with others). So I went out again....Tisk tisk, shame on me! Slipped on a little bit of ice and tweaked my knee. But I know it will be fine, been icing it and elevating it just to be safe. But this is my reminder....STICK TO THE PLAN!
I'm doing the Savin Rock Half in west haven. I used to live there so I thought it would be fun, except this winter is making it hard to run outside!!
Thanks Kim
I will look into that half! West Haven is not a far drive at all. But I agree, this winter is making it VERY difficult to run outside! Well we do what we can, and from now on I am not risking it!
Yesterday was my swim day, I did 3 X 1,000. All those turns make me dizzy. Swam well. I don't swim in the same pool as some of the other members. Yesterday was my best 1,000 at 18:25. Today was 3 X 1 mile run intervals. The weather cooperated so outside I went. There was a strong head wind and dogs chased me on # 2. It was still a great run.