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NOS GetFaster week X+0

zwubazwuba
in General Training Discussions
To keep up a similar pattern like in the NOS this thread should host all reports of your actual GF week no matter if it's week 3 or week 5 image

Most of the weeks look pretty similar in terms of macro-planing but will differentiate in details for each workout so it would be nice to add that information to your posts image

My GF end date is 3/30 so I am starting today with week 3 in the Adv. Plan and will the drop into the HIM plan afterwards.

NOW GET READY TO RUMBLE AND BRING IT ON!!image
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Comments

  • Edwin CroucherEdwin Croucher

    @Stefan, I am in the run focus plan until 3/17 when I will join the GF plan. I will be watching the NOS alumni in this thread.

  • kimmydctkimmydct
    I'm starting the GF Int. Plan, week2 this week. However, I will only do the Fri. swim for the first couple of weeks as I'm holding off as long as possible to really start swimming. So, I'm starting the first day of the plan by skipping a WKO. Go me! image
  • zwubazwuba
    Just finished my first GF swim and now have tired arms image
    I'm not following the EN-swims - instead I'm doing the SwimSecrets plan .... the tubing is actually killing me image
  • Elizabeth HornakElizabeth Hornak
    @Stefan - I just got Swim Secrets from Amazon. How do you like it thus far? I have not dipped my toes in yet. This week is school break for my daughters and it will be crazy hard for me to get to the pool between work and having them home. I will probably hack this week back into the NOS and go back to swim camp week 2 next week.

    Thanks!
    Beth
  • zwubazwuba
    Beth - I've read the entire book already and I'm still looking into it almost daily for some specific explanations! You really have to pay attention to each sentence (or even word) Sheila uses in that book to get all the benefit from it.
    Yesterday I did one of the trial workouts for her website and it really looked easy when I read it but holy cow that's definetivly not how my arms felt afterwards and I even cut it short due to time constraints.
    Bottomline for me is that I now really start to understand and feel the importance of a strong pull and I already gained a lot of speed in VERY VERY short time! Of course someone who is already able to swim 1:30/100m won't benefit as much as I did but I'm very happy so far although the training is challenging and you will have tired arms after each workout!
  • Brenda RossBrenda Ross
    Hi gang. just finished Swim camp and am now in Week 2 of GF plan. Just did my bike. Not as bad as I thought it was going be considering I had not rode at my FTP for over two weeks. I told myself to try to ride at 95% and came in at 97% x 2 x 15. Now, I am off to do the run. Since I am doing the majority of my runs on the mill, I was wondering how to do the Up sessions. Did a little search and found the answer in someone else's microthread.

    Here is what Coach P said "The up sessions are actually best done on flat ground, they are more like exaggerated leaps....so you can do them after a warm up....15' on Tmill..then the 8 x Bounding sessions with equal rest (40" work, for example, and 40" of recovery), then the rest of your time on the Tmill"

    Off to run and bound I go.
  • kimmydctkimmydct
    Brenda- When you say "Up", are your referring to the hill bounding? This is the feedback I got:

    http://members.endurancenation.us/Forums/tabid/57/aft/14583/Default.aspx
  • zwubazwuba
    Well this was the first "real" GF-Day for me image Did my uphill run right before lunch and just finished these nasty 2x20' Z4! Damn I totally forgot how hard these 20' can be in the end.

    Here's the run -> http://tpks.ws/D8qz
    Here's the bike -> http://tpks.ws/gJpq

  • rlh2000rlh2000
    Ran this morning- sidewalks were a nasty mess from the thundersnow yesterday, but once on the path it was smooth sailing. I did the bike last night and my legs felt it on the run.
  • Brad MarcusBrad Marcus
    On same schedule as Brenda. Out of swim camp and into week 2 GF.

    60' bike w/ 2 x 15' @ FTP
    ms1 @ .99
    ms2 @ 1.0
    Very tough mentally today

    Another few inches of fresh snow today so no outside hill bounding. I did 25' @ z1 on treadmill followed by a bunch of plyometric single jumps using my trx in 2' sets with recoveries. Seemed like a decent simulation to the bounding.

    Outside now to go clear the snow once again....this is getting quite old!
  • dpiburndpiburn
    Ugh. Just.

    Ugh. How did I get so slow in two weeks?
  • kimmydctkimmydct
    Very apprehensive about the WKO tonight but got it done. First 15' was pretty good@.98IF. Then it got ugly... .93IF, which I had to fight to get. But I guess not terrible give the 2 week FTP hiatus. Then I did a modified hill bounding WKO for treadmill. Put TM incline on 4 and did 45" intervals at my Z4 pace. First couple were OK then it got hard so I knew I was doing "work", even if not the plan.
  • judsonjudson
    Sometimes I just don't read things as carefully as I should.... jumped into the GF Intermediate Plan and started Week 1 - should have started Week 2 like many of you. Ended up doing 2 x 20 min Z4 this morning and totally emptied the tank hanging on for the last interval. Also did a 90 minute skate ski tonight as I thought I had tomorrow off. And I set up a movie night for my History class that ends at 11:30 pm. Surprise! Now have a swim in the morning and a run after school - going to pay the price for this one... Have fun tomorrow everyone because its going to get ugly up here!
  • Brenda RossBrenda Ross
    Thanks Kim. I did the hill bounding stuff on a flat off the mill like Coach P had mentioned to someone else, but was thinking like Rachal and Al, so I will do the workout like Al suggested. Makes sense. Its a form drill, so its important to get it right.
  • steven cummingssteven cummings
    I'm just jumping into week 2 of the get faster plan and I noticed the bike warm ups are written as 10-15 with 3x1 as opposed to the usual EN 25 minute warm up. Any reason for this or is that just the old bike warm up format?
  • kimmydctkimmydct
    Not sure Steve but just do whatever WU works for you. I don't do much at all...
  • Brenda RossBrenda Ross
    Very old bike format warm-up. If the 25 works for ya Steve stick with it. I just finished my 2x1mile repeat run and it hurt really bad. I knew from the onset that it was not going to be a good run. I got it done, and now I am off to swim. Think a couple of things factor into this performance - first being that I did not do yesterdays run until 8pm last night and second is that I did not eat enough yesterday for sure. I looked at what I wrote down and it was sad. Today I ate breakfast, had a snack, had gatorade during the run and a recovery drink after and will make sure I eat something immediately after the swim. Hopefully that will set me up for a good bike tomorrow. Oh how not fueling well affects me.
  • zwubazwuba

    3x1mi @ Z4 done before lunch at 2°C and rain ... well did WU + MS only with focus on the Z4 repeats only. Overachieved a little with IFs of 1.01, 1.02 and 1.04 but ran with super-strong form so everything is good image

    Total workout of only 49' with 11k can be found here http://tpks.ws/ClSY 

    Swim was a again a mess due to school holidays here around the lanes were not just crowded with other swimmers but covered with a lot of teenies and other kids jumping into to pool from all sides ...

    Did about 1.9k in 50' just pulling and drills with tubing in the end - arms are now more tired than my legs image 

  • zwubazwuba
    @Steve - I used the 25' WU for my entire EN-life until yesterday ... I'll go with the shorter WU for the Tuesday and Thursday rides in the GetFaster period because otherwise they get simply too long for me.
    I know it's just about 10' savings each workout but I'll take it image
  • Edwin CroucherEdwin Croucher

    Today is a bike workout in my plan. I did 4 X 5 minutes with a goal of 110%. I didn't get there today. 1.07, 1.06, 1.02 & 1.05. These were hard after the 3 X 1 mile intervals from yesterday. I finished today with a 3.5 mile brick at Z1 pace. The run felt good and was easy compared the the other work. Tomorrow is hill work.

  • oscar_poscar_p
    Hello
    I'm in here too GF week2. Been a good boy and did all the sessions so far.
    Gorillas came back from their holiday yesterday and hammered me on the 2x15min bike sessions - mangaged 0.95 with the my FTP. Stayed motivated by the crazy antics at the Winter Olympics. Nice 2xmile@ z4 today followed this evening by half the sprint swim session due to foot and calve cramps. Grrrrr
    Just seen Saturdays monster 2hr30 ride (equivalent of 4hrs outside).. It's going to be EPIC image
  • rlh2000rlh2000
    More rearranging here, did tomorrows bike tonight, and just finished at 10:30pm. 3x8 with some extra Z3 for 1:20 total. Playing around with cadence, trying to get more comfortable at hitting Z4 at 90, use to do it at 80.
  • zwubazwuba
    I see a lot of strong work being done in da haus image

    @Edwin - those 5x5' are a real killer! I was never able to hit 1.10 for all of them so your workout was really STRONG!!
  • zwubazwuba

    Next pretty hard 2x20' in the books ... had to play out all mental jokers on the last 10' but got it done somehow  

    http://tpks.ws/bC3R

  • Edwin CroucherEdwin Croucher

    Hill work today. I was rewarded today with sunshine for the run. 1.5 mile warm-up, then right to the hill repeats. Watched Patrick doing these before I started the run. Felt like my form was good. Did all 10 repeats and then finished with a 3 mile Z1/Z2 run. The entire workout felt great.

  • kimmydctkimmydct
    Last night's Z4 run felt like Z5. 2 x 1 mile at 9:28 and 9:25 pace, target was 9:20.
  • Brenda RossBrenda Ross
    I'm with you Kim. I barely made it through and then headed to the pool to do the swim. I was able to get all the work done, but boy was it a struggle.  I think it had a lot to do with fueling, or lack there of. So glad today was only a bike. Got it done with 3 x 8min at .98 for all and followed that up with 12min of Z3 at 84%.  Recovery drink within 30 min, and now I am going to eat some real food and then head to get some grocery and then see my trainer this afternoon. So glad tomorrow is a easy 45min run. I swim with a local tri club so my Saturday is going to be challenging. 1 hour swim then the 2 hour bike. I'm gonna get faster I keep telling myself.
  • oscar_poscar_p
    Thurs bike done. 3x8 mins at 0.97 IF and a bit of 0.85. Happy days..

    My thoughts are turning to tomorrow's swim and Saturdays monster bike

    Swim question: if my av 100m time is 2:00 (I wish!) then the T -pace 200 is 4:00?
    Bike question: Saturdays bike will be the longest ever on the turbo at 2h30. Looking at the fueling guide that means approx 4x bottles of 700ml (24 ounces) high5 (similar to Perform) and 2 bananas (half every 30min?). Does that sound about right?
  • steven cummingssteven cummings
    I think i got the bike warm up figured out....really comes down to what i have time especially in the morning. After yesterday's run i was hurting on this mornings 3x10 bike sesh.

    @ Graham - i'm not a nutrition guru but i usually go through a 24oz bottle in an hour and would probably take 2 for a 2.5 hour ride.
  • judsonjudson
    Finished the 3 x 8 min this morning with IF's of .98, .99, .99. It felt pretty good compared to Tuesday's mistaken 2 x 20!
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