NOS GetFaster week X+1

zwuba

So we are getting faster fast this week again



I'm now in week #4 which is a "lightweight week" in the GF-plan as there's a rest day

Run-wise the plan is calling out for a super impressive 3x1miler @ 5k-pace on Wednesday and a nice Tempo-run on Sunday.

On the bike the workouts are pretty similar except that on Thursday we cut Z4 time shorter than last week by 5' but focus is totally on Saturdays Monster-Bike with 2x20' Z4 plus 7x2'(2') Z5!

So lets get this party started!!! 

zwuba

Ok I'll take the first one to post here since I'm a few hours in front here at GMT+1

Was a bad boy yesterday and skipped my day-off and did a nice 1h swim.
Strides run done before lunch today - 50' solid form and a few strides at the end. Now back to VisualWorks and mental preparation for todays 2x20' Z4 hell-drive ...

judson

My computer went down on Saturday 5 minutes into the crazy 2 1/2 hr workout... aaagggghhhh. Need to wait another 6 days for a new hard drive, so I have borrowed my wife's to get things done. Finished the 2 x 15 min this morning and am feeling the new targets. Always hard to make the adjustment, but I know it will change. Good lunch today!

rlh2000

Did the run this morning. My legs are still sore from the weekend (ah hurts so good). I did the hill strides on the little mound we have in Chi-town. Man, my power on hills sucks. Both legs and cardiovascularly- I'm huffing and puffing like crazy. And most of you would laugh at this "hill". A bit nervous as I'm doing Rev3 Wisc Dells and I hear it is a very hilly run. I guess this morning was a wake up call!

Brenda Ross

Last week I was feeling defeated. I hit all my numbers except the Z5 stuff in the Sat bike, but I was feeling really beat up, so I decided that I would move from the intermediate to the beginner plan. I ran it my the Ottawa Sleeper Cell group and all of them told me to reconsider because it was just the first week and of course it was going to feel hard.

I decided to take their advice and I moved back to the intermediate. Regardless of what plan I choose both were 2x15 min at Z4.

I chalked up last weeks fatigue to not only a new program, but also because I was not paying attention to my fueling (I have a tendency to not eat enough when I am busy), so I decided that I would start writing down what and when I eat, just to be aware, soooo today I had my breakfast shake at 7am and then a snack of two energy balls with a black coffee at 10:30. Got on the bike at 12:30. Brought 1x750ml of gatorade and 3 dates on the bike. I took 4 sips of gatorade every 5 minutes and the 3 dates at the 30minute mark. I felt really good during the ride and was able hit the 2x15 @ .98% and followed that up with 10min at .83%. My goal was to finish the 750ml in the hour and take the dates at the 30minute mark. Mission accomplished.

After reading Stephan's post last week about which workouts were the most important, I decided that I will be dumping the skills (hill bounding) run for now so that I can focus on the Wed run + swim. Tomorrow is a 2 x 1 mile and 1 x.5 mile. I am now taking in a recovery drink. I will be stretching and then having a light lunch.

If I start to feel stronger by week 4 I will consider adding the run in after the Tuesday bike. If that is the only workout I am going to be taking out during the GF plan, I think I will be fine - thought?????

zwuba

@Brenda - that sounds like a plan

Just finished my bike and I really can't believe I'm saying that now but this 2x20' just felt too easy ... I mean it still was hard but not near as hard as others - well I'll take it
Hit both intervals at 0.99 and 0.98 and a NP of 287 for the entire workout
Here's are more metrics --> http://tpks.ws/mmHX

Who else is already afraid of tomorrows 3x1mi @ Z5?!?!

steven cummings

@Stefan - I can't wait until 2x20's feel "easy" for me!! I was barely hanging on to finish my second 20' this morning!

Brad Marcus

Week 3 GF for me. Tuesday 2 x 15' FTP bike done early this morning.

20' wu
int1 15' @ .98 (4' recov)
int2 15" @ .99
6' cd

60' total / np 205w / avg cad 86 rpm

Very little sleep last night. No bounding run for me today. Feeling run down and picked up a cold Tomorrow's another day. Hope to be feeling fresh for swim and run.

kimmydct

Brad- nice job on the bike WKO. Hope you're feeling better soon!

So I'm just copying what Brenda is doing. LOL OK, maybe not entirely but I think we have had some similar challenges so it will be interesting to see what works. i also decided to bag the "bounding" based on last week's rough Wed. run. We'll see how it goes tomorrow...

So tonight I just did the bike then 1 mile @ Z1 on the 'mill for "fun".

2 x 15' Z4 @ .98IF and .95IF. A little better on the 2nd interval vs. last Tues so WIN!

judson

@Stefan - Thanks from me s well on you post explaining the weeks priorities! I missed a few last week, but you helped keep that in perspective.

Finished the bounding after school and it took a bit to get the technique right. Good workout, but it left very little jump for the small ski race tonight. All good and only somewhat excited for tomorrow's mile paces.

Brenda Ross

Interval run schedule around 10:30am today. Send all the vibes you can. 2x1mile and 1x.5 eeeekkkkkk.

Brad Marcus

@Brenda- oh no! I read your post this am and checked my wko..I have 2x1 plus .5 mile intervals too! Must have missed that when I read through wko's at beginning of week. Today should be "fun". Good vibes your way!

Laura Becker

It's hump dayyyyyy! (says the Gieco camel)  Anyways, yesterday got up early to get a good 30 minute run, last night did 60 minute trainer ride at a local bike shop. It was nice to have company on the trainer for once! Got up this morning to do z5 work on the treadmill...hit all intervals and even added an addition .5 mile....finished off the run in z2/z3.  6 miles total and felt pretty good! I do notice that I do much better if I give myself some additional warm up time.  Legs feeling tired now, hope I can make it through teaching all day! Yikes! Have a great day everyone! 

@ Brenda...sending you TONS of vibes girl! YOU GOT THIS! 

kimmydct

Laura- What bike shop did you ride at? Do you have to BYOT (Bring your own trainer)?

Leslie Schneider

Brenda - sending you positive vibes!  You are STRONG woman!  You've got this!

  I've scheduled mine for tonight.   It is so nice not to be in this boat alone.  I look forward to everyone's reports. 

Brad Marcus

Wednesday swim and run done. I'm a feeling the fatigue creep in a bit, but got it done. My swim needs A LOT of work!

Swim found here:

http://connect.garmin.com/activity/451826221

Started run in a blinding snow squall and finished it with sun shining. Crazy weather!
2x1 miles @ 6:42 and 6:48
2x.5 miles @ 6:44 and 6:42

http://connect.garmin.com/activity/451826245

zwuba

GO GO GO BRENDAAAA

Well as I'm in week #4 of the Adv plan I had an outstanding 3x1mi @ 5k-Pace on the plan today ... wow that was hard!
Also found enough time to jump into the pool for another SwimSecrets Session
Now it's time to rest up until tomorrow evening for another Z4 bike session!

Brenda Ross

All the good vibes must of worked. I killed my run today and followed it up with an excellent swim. Thanks everyone.

kimmydct

Didn't kill my run tonight but I beat it up perty good...

Leslie Schneider

Just got back from run. Didn't do as well as I had hoped but, hey, I got it done.
2 x 1: 9:50 and 10:10
2 x .5: 4:53 and 5:26

Swim done this morning. Very slow going but again, glad I've got 5 WKOs done so far this week. At least I'm on schedule.

Most of your reports are sounding strong. Keep up the good work team!

Brad Marcus

Thursday FTP bike done earlier this morning. Was tough, but felt pretty good.

ms1 - 15' @ .99
ms2 - 15' @ 1.0

http://connect.garmin.com/activity/452251194

60' Total / NP 206w / IF .86

Love reading about everyone's work - keep it up!

Brenda Ross

Boooooyyyyyaaaaah - bike done. 2 x 15 .99 and .98 followed by 10 min at .83. Feeellllliiiiinnnnn goood.

zwuba

Great work Brad + Brenda!

Just finished my 2x15' ... same as yours ... tough one this time ...



First 15' @ 1.00

Next 15' @ 0.99



Overal 57' / NP 288 / IF 0.91



http://tpks.ws/5lyB

Brenda Ross

Great job Leslie. You are doing fab. Keep up the good work.

kimmydct

Decided to do a spin class tonight to mix it up. Even though it isn't the prescribed WKO, I think it is good for me. (At least mentally) I did some spin classes last year and had a good season so I don't think swapping a WKO every now and then hurts. Plus I'm more included to do more time if I'm in a class, esp. if I do a double or triple spin.

Laura Becker

Reports are sounding great and as always SO motivating!! Loved the BOOOOYYYYAAAAAHHHH Brenda  Gettin' it done! @ Kim- I did a ride at Cycling Concepts in Glastonbury and it is BYOT 

z5 Bike DONE and this morning's swim DONE. I HATE looking and seeing a band-aid at the bottom of the pool. YUKKKK But I just kept swimming. 

kimmydct

Laura- Ah, got it. Ironically, I'm too lazy to drag my trainer for those kinds of rides. It is the Kinetic Rock n Roll trainer and it is pretty big and heavy. And I'm weak. LOL

Big day today.... Swim test for me on my custom "I don't want to swim so I'm going to wait til the last possible moment to start" plan. BUT, wifey got me a waterproof iPod for XMas so I'm expecting to shave a few secs of my 100's just because of that.

judson

Finished the bike yesterday with 2 x 15 min at .97 and .97. Felt rough, but made it. Swim today was fast! Finished the 2500m in 45 min - much better than expected. Still scared of Saturday's bikes....

Brad Marcus

Swim and Run done today.

Swim: Since I never got around to doing a 1000 yd test - I went for it today. Can't say I'm thrilled with my results, but they didn't come as a surprise either. I did 400 wu then the swim test. 1000 y in 18:09 / avg pace 1:49 per 100yds. Swam some more afterwards for a total of 2150 yds.

http://connect.garmin.com/activity/452833381

Run: Reluctantly hit the treadmill today since its just too damn cold outside. 40' @ z1 plus some strides.

Long bike on tap for tomorrow. I better start to mentally prep for it!

Brenda Ross

Had a good run today. Tried the bounding on the mill again and I think I got it and I also did the strides at the end and then I went to yin yoga (ohmmmmmmmm). I swim with the local tri club tomorrow. I am feeling revvvvvved about tomorrows bike. Just created it in the TR. Have not been doing the official EN warm-up but thought that maybe this would be a good thing since we have 2.5 hours on the trainer to play with, so I put that in and then put in a stairstep as well and then will do the 2 x 15 and try to do the 7x1.5 this week. I also decided that I would break up the Zone 3 by doing them in 10 min blocks with 2 min breaks, so instead of 36min I will get in a solid 30. Last week we did 46min and I thought I was going to shoot myself. I have been fueling really well this week and feeling amazing in my workouts, so I think that is why i am feeling so stoked about tomorrows ride. I will let you all know how it goes.

kimmydct

I think today was my slowest swim test but the most fun. Love the iPod! But one of the earbuds was falling out so I lost some time fussing with it. But it isn't even that far off than my fastest. So whatever. 2:00/100 vs fastest from last season around 1:52/100.