Don Nowak's micro thread
Hi Patrick,
I completed my 5K run test today. Here are the results.
Mile 1: 8:27
Mile 2: 9:15
Mile 3: 9:15
Mile 3.1: 8:15 pace
Total: 27:48 8:58 avg pace
Avg Heart Rate: 171 (177 max)
Note: I did have to stop twice to tie my loose shoelaces (I know!...haven't put on the Lock Laces on these shoes yet)
I will punch this into my calculator to update my zones. Any feedback is appreciated
Don
0
Comments
Hey Coach,
After my swim on Monday, my left shoulder was really sore. Not normal. I believe I tweaked it while on vacation 2 weeks ago.
I went to get some treatment for it on Wednesday (deep sports massage after confirmation that it was not a tear) and it was suggested by the doc that I take off a week from swimming. I took a rest day on Friday (instead of my swim). Shoulder is feeling a lot better, but not 100%. What should I substitute for Monday's swim? Or should I get wet and just do one arm drills or something that does not use my left arm? Monday is supposed to be a test session, so where would I move that to? Friday?
Tested this week.
VDOT went up one point - I completed the 5K 48 secs faster at 27:00.
On the bike, my FTP stayed the same, but I did put out 245 watts for the 5 min all out part, which is 10 more watts .
Looks like the calculator changed and there is no where for me to enter that 245 number...do I not do anything with it now?
Also, in about a month is my first race - a duathlon (5k, 17mi, 5k). How should I pace it or just hammer as hard as I can?
AS for pacing the duathlon, I recommend building your day as running first 5k at 15" per mile slower than your goal 5k effort on race day...bike is mostly Z4, then final 5k is your best effort. You will get some great advice in the Race Execution forums!!!
I modified my swim as we discussed in chat today. In the 100m test (once without pull buoy, once with), I was 12 sec faster with it.
I did the whole series of swim drills from the e-book, in 50m increments, and my swim golf score started at 104 and ended at 98, so some improvement there.
I will continue to modify the warmup portion with these drills as you suggested until week 16 of my plan.
Thanks for the advice today
I had a treadmill test done tonight at Lifetime Fitness.
It was a test I had purchased prior to joining EN and I had to use it or lose it.
When I have the final results, I'll send you a copy so you can see it.
The test involved running at a easy pace and every two minutes increasing the pace until you can't go anymore.
This is done wearing a mask that collects your exhaled breathe and analyzes it.
Anyway, it maps out your HR zones on a graph and supposedly is a much more accurate way to determine HR zones.
On my test, I had no graph line in zone 1, which the technician/personal trainer guy said was because I have been doing no base training.
He proceeds to tell me that I should be building a base and then going faster closer to my race.
Does this test have any use for us? Is this just the conventional teachings of endurance training?
Or, do I have an issue that needs to be resolved (I guess you need to look at the data to determine that)
You absolutely have Zone 1 but you can pose a screenshot of that test here if you like...or upload it.....let me know!
Here is the data from my Garmin Swim: [code]<a href='http://connect.garmin.com/activity/471395047'>data</a>[/code];
I am thinking I need to focus on drills and getting my strokes per length down.
I did my FTP test today - increased FTP from 175 to 199
VO2 Max from 235 to 254
This is after my first 4 weeks training the EN way. I am thrilled with the improvement!
Maybe too good to be true? Perhaps some of it has to do with having a better day today than on my last test.
Anyway, I'll take it!
Data here: Bike data from FTP Test
Hi Coach,
I did my 5k run test this morning and set a PR for myself! This is a good week!
Here is my Garmin Data
I completed my duathlon this morning. My plan was to run the 1st 5k around 9:00/mile pace, bike at Z4 (190-200watts) and best effort on 2nd 5k.
My first 5k ended up at 28:20 for a 9:08 pace. no problem with that...I probably should have gone a little harder.
On the bike, I am not sure about my effort. Some numbers: my avg power was 158. IF was .84
Avg Heart Rate was 145. Normalized power 166 watts.TSS 67.6 Garmin File: http://connect.garmin.com/activity/474755941
2nd 5k was 28:44 for 9:17 pace.
This was a "C" race for me, so I'm not concerned much. I did my 2 hour bike workout (but skipped the run) on Saturday. Did I hold back too much on the bike?
If you need to see my .TCX file, I can send it
Thanks!
I have a 2 hour bike+run for Saturday that can't happen due to family conflicts.
So, should I do that instead of today's bike? Or just take a rest day on Saturday and keep the rest of the schedule?
I can do my Friday and Sunday workouts as written.
I am on week 16 of Beginner Short Course.
Today's workout is: WU: 10-15' Easy, 3 x 1' (1') @ 95-100%/zone4/Hard. MS: 1' "ON" @ 120%/Zone5/Very Hard, 1' "OFF" @ 60-65%/Zone1/Easy. Repeat for a total of 8' of "ON" time. Remainder of available ride time at 80-85%/zone3/Mod-Hard
Saturday's workout is: U: 15-20' @ 60-65%/Zone1/Easy. MS1: 2 x 18' (4') @ 95-100%/zone4/Hard. Remainder of time at 80-85%/zone3/Mod-Hard PLUS MS: Run 20' as HMP/Z3/Mod-Hard out and TP/Z4/Hard back.
Yes to Sat Off and Friday and Sunday as planned.
If the Endurance Nation Time Machine was available, I would go back to this morning tell you to do Saturday's ride instead of today's ride. But regardless whichever one you did is more than enough. Take advantage of the extra rest on Saturday to make sure that next week is even stronger than this one. :-)
Thanks Patrick...no worries, I know it was last minute. I will give more notice in the future. I basically guessed correctly, doing what you suggested.
How should I adjust my schedule for the weekend?
I am on week 18 of beginner short course.
thanks!
I can also run on Sunday to do a complete race rehearsal, so I need to know how to modify Friday, Saturday and Sunday to make this work.
I can also run on Sunday to do a complete race rehearsal, so I need to know how to modify Friday, Saturday and Sunday to make this work.
I am on week 18 of beginner short course.
thanks!
I just completed my first ever Olympic distance triathlon.
I finished in 3:05 (main goal was to follow my race plan and execute well, secondary goal was sub 3 hours).
I've been having a shoulder issue since February, so I haven't been training my swim hard.
I swam the 1500m in 36:48 (2:27 per 100m) This is pretty consistent with my training went I did long sets (200m+) in training.
I did not work too hard though and came out of the water fresh.
Bike: 1:25:23 (16.5 mph avg)
Elevation Gain: 1,473
Normalized Power: 168
Intensity Factor: 0.851
Question: Am I riding hard enough? Am I doing ok? Do I need to change something? If you want to see my power data, let me know how to send it.
Run: 58:23 (9:25 per mile pace)
My solo 10k PR from last year is 57:xx, so I felt this was a good time for me.
Based on my VDOT, is this about what you'd expect or am I not pushing hard enough?
Thanks for any feedback you can provide.
I think this is a fantastic first time result for you, and bodes well for the rest of your season.
I just completed my second olympic distance and my first "A" race of the season.
My focus on this race was improving my swim and also to ride the bike a little better/harder.
My 1500m swim time dropped by 2:24, and this was without a wetsuit, so I am happy with that.
My Garmin data is here: http://connect.garmin.com/activity/531008254
I think I did better this time - I felt like I rode harder, but did not blow up.
My run did suffer, coming in at 10 min slower than my last race, but I think the heat and hills had a big part in that.
Also, my FTP was lower than last test (which doesn't help).
I don't know what's wrong with me.
I really felt like I was pushing pretty hard, trying to leave some in the tank for the run.
I certainly don't feel like I was taking it easy by any means.
My last outdoor FTP test was 227 avg for 20 min (corrected by the EN calculator down to a 216 FTP).
I rode a 164NP which is way below what I should have.
I am not sick or anything.
I was well rested and fueled.
Even with all this, I fell apart on the run towards the end.
My Heart Rate was averaging in the 160's until the last mile, where it jumped into the mid 180's!
I have never seen my HR that high.
I didn't feel bad at this time - tired and sore, yes, but ok Run Data: http://connect.garmin.com/activity/531008264