I was a rebel tonight and changed the wko. I had a bit of VO2 envy so I decided do do 10 x 1' at 1.20+IF. Let the good times roll!! I'm doing a 5k on Sat. so I planned on skipping the Z5 intervals after the FTP stuff so this was a good compromise.
Just finished baking some of my famous flourless pb choc chip cookies for a cookie bake-off at work tomorrow. I HAD to do some quality control. Yup, they're good!
Completed today's swim and I'm finally feeling comfortable again in the water after being away for the winter months. I did see some faster times today. Of course, the plan calls for T-pace minus 2-3" , so I guess I achieved that. YAY for me! I'll be looking to continue seeing my time decreasing, but I can honestly say, I actually enjoyed today's swim!
And, bonus for today, the sun is finally shining!!
After 2 days of dog up between 4:30-5:30, then having a hard time falling back asleep because my wheels start turning, I am exhausted. No WKO today. Def lacking on runs this week so my weekly mileage will be like 80% long run but it is what it is.
Had a good run today. Put bounding in after 15 minute warmup - 10x1 min and then followed that up with 6 x 30sec strides at Z5 pace and followed that up with yin yoga. Ohmmmmm
Antoinette, glad to hear you are starting to feel comfortable in the water again. I'm almost there...
Brenda, I'm so pleased that you are having such a strong training season so far. Keep it up!
Kim, I joined you yesterday with some much needed rest. Besides feeling really tired I felt like a slight sore throat was developing. I feel much better now after 8 hours of solid sleep. Hey, John Withrow wrote yesterday that he always takes a rest day no matter what his plan says. If JW does it, than so can we! P.S. Love me a Dobie. How much do you want for her?
WAAAHOOOOO ... should I really tell ya that my SAT bike today was just OUTSTANDING!! Of course it wasn't an easy one but it was way less mental challenging than any other GF-Sat ride I ever did until today!
I strongly believe my nutrition strategy was big part of this success story - I went out yesterday evening with my honey and had a big pizza with a huge salat. For breakfast (about 2h before the workout) I mixed a medium banana with some blueberries and 25g of Protein powder and put all of that into 250ml of yoghurt (1%)!
For some reason I uploaded the wrong workout to my 910xt and I did 2x20' Z4 followed by 12x1'(1') Z5 instead of 3x2'(2') .... well anyhow 2' Z5 are too much for me for these workouts so the 1' are fine
Good luck everyone for your ride today and keep us posted here!! Feed properly and hit the crank hard
In stark contrast to Stefan's WKO and my WKO last Sat., today sucked. Not sure why... Maybe one night of decent sleep didn't make up for crap sleep the previous 2 nights? Anyway, hit 95% on first 12' interval, then fought to even hit .88IF on the second 12' interval. Didn't do any Z3 after but did some Z1-2 instead (Which kinda felt more like Z31) just to get SOMETHING in. Hopefully the lame WKO today will have my legs nice n rested for tomorrow's 5K??
I love this group - you guys rock! So much positivity and encouragement in this group. I hope some of you are going to the camp in LP.
Kim, I'm with you on the bike workout today. I wasn't feeling it before I even started, but was determined to get to it. Loaded up my ride on TR and off I went. I struggled to maintain 2x15' Z4, then onto the 6x1.5' Z5...I couldn't come close to hitting my numbers for half of them. Then on to the Z3 block I went and decided to quit at 1:45 into the 2:30 ride and get close with my foam roller. My legs are definitely not used to not having a rest day and really needed the foam roller and a bit of a break.
I didn't feel I was getting any benefit from and mentally it was draining me so hopefully cutting the ride short to roll my legs out will help reset my mind for tomorrow's run.
I did the killer bike wko this morning around 6:30. I'm away at my weekend retreat, which is sparse. So instead of having a TV, I rode at the trainer listening to music and watching people ice fish - didn't exactly make the minutes fly by! My setup here is also kind of sparse - a old, VERY loud trainer that my wife and kids told me sounded like a freight train. I took my laptop with me, so I could use trainer road...which I built the wko into...I really need help with that!
In any case, the wko was pretty good. 2hr 25min in all, including 2x15'@ftp, 8x1.5'@vo2, and 50'@z3. I looked at my email in the last 20' and I swear that reading Stefan's results and thinking that Coach P was ONLY running 40miles today got me through the remainder! Here's my (somewhat messy) TR wko:
@Brad - that's a SSTR (super-solid-trainer-ride)! Trust me when I say that exactly THESE workouts will make you pass by A LOT of your buddies very soooon
I finished week #5 today with a super-duper-solid long run including 3x1mi Z4 and a lot of Z2. I just was so happy I could run outside in THE SUN again having up to 15°C! In addition to that beautiful weather I planned to pull in some kilometers for Carl's mile-collection this day for Camryn! Ended up running for 1:26 and added 20.8km to Camryn's account! http://connect.garmin.com/activity/457771536
Joined in late as I came out of a 4 week rotation in swim camp while my foot heals. I can run, not far and not fast, but it is my hope that these workouts will keep me moving forward until I can load my training plan for the upcoming season.
As always, it is so great to read what everyone is doing and achieving.
@Stefan - I hope so! Those trainer wkos are TOUGH! Last year I did the GF bikes outside since I started with the JOS. I was riding at the time w/o a power meter and definitely lost some of what I gained in the OS. Hopefully this year, all the indoor work plus riding outside with power (eventually) will keep those numbers up!
Today was a tempo run for me. Went pretty well, although I definitely felt yesterdays bike and skiing in my legs on the first few miles. The weather was great though which made me happy. All in all it was a bit over 8 miles and a bit over an hour. Hope to give these to Camryn too!
Beth- Heal well, and take it easy. Don't worry about the not far/not fast.... I can't do either and my foot is fine!
Well, 5k was harder than it looked on paper... Nailed the first mile, then the hills came. Official time was 30:37 but there was no difference between chip and gun time (I HATE that) so the ~45-ish secs. it took me to cross the start line was lost. Garmin shows 29:59. My last run test (pancake flat) was 27:36. I did this race as the first of 3 race 5k series that the wifey wanted to do. Next week's 2 5ks are much flatter so I'll try for a PR next week.
Came home and ran another 5.25mi around the "'hood hills" at about 25" slower than last week's long run but I did it. Ouchie.
Nice job rackin' up the miles for Princess Camryn today! I even got Maggie the Spazzy Golden to do a couple of miles.
Been a tough week with work and then traveling to Boston for a wedding. Lots of missed workouts :-( I'm inspired by everyone who gets things in regardless of what life is like, but I need to sometimes prioritize work and general life while I'm still a ways out from the season. My goal for this week is to get 100% of workouts done, even if I have to tone down the intensity a bit. Looking at my calendar, seems feasible. Hold me to it guys?
@ Beth- sending healing thoughts your way! @ Kim- I heard that course today was quite hilly- way to get out there
So after a phone chat and some discussion with Coach- He decided he wants me in the HIM plan. I need to get working on my bike! So in my plan today I had a BIG day! I was nervous but I DID it! Feeling good about it! 1 hour swims- 3200 yards, 2 1/2 hour bike, 5 mile run. I am trying to not freak about the bike times and how slow I am. But I felt so good after this morning I will STAY POSITIVE!!! I will just keep trying to OWN THAT BIKE!
@ Rachael- Balancing life is a full time job!!! I will be happy to be checking in this week!! You got this!!
Hope everyone had a good weekend! I had some interesting juggling with some family house-sitting, but managed to get in the crazy Saturday ride. The 60 min of Z3 was much better broken into 15 min blocks (thanks Stefan!). Tried to do the run today on the trails - not good. Broke through the snow to the "trail" and slogged through a kilometre of knee high fluffy stuff. No speed work - just leg killing, yucky, slow trudging. I'll call it a strength workout and stick to roads for a while yet. Moving into Week 5 of Get Faster and looking forward to the bike Z5 intervals - also looking forward to Tucson in 7 sleeps! Yeeha!
Late for reporting in. Saturday I had to cut bike short, still beat. But Sunday I managed to have a good tempo run. It helped that I was able to run outside. It was a six day workweek for me, a bit tough.
Hey, hang in there Rachel, we've got your back and will hold you to the plan!
Elizabeth, just keep moving forward, the foot will come along.
I'm dealing with the early stages of PF. Not sure how this is going to effect me going forward. Plan to reach out to Coach for some advice. But I think my half Mary on 3/22 is definitely out. Oh well, it was just going to be for fun. First A race is 6/02, that is what I have to focus on.
Have a strong week gang, whatever stage you are at, consistency, consistency, consistency, something is better than nothing.
A friend showed up for the workout today and we split our lane so we could swim side by side. It was nice to have someone you are comfortable having a little bit of contact with and a person to push you for the fast 50m at the end of each 200 and 150. Good start to the day in spite of the Daylight Savings Shock that hit my system when I woke up at the previous 4:09 am.
Comments
Antoinette , kudos for getting it done. The payoff is com in'!
Just finished bike 2 x 12 with friends. They did Sufferfest Fight Club while I waged my own EN battle. Feel good!
Nice job Antoinette & Leslie!
I was a rebel tonight and changed the wko. I had a bit of VO2 envy so I decided do do 10 x 1' at 1.20+IF. Let the good times roll!! I'm doing a 5k on Sat. so I planned on skipping the Z5 intervals after the FTP stuff so this was a good compromise.
Just finished baking some of my famous flourless pb choc chip cookies for a cookie bake-off at work tomorrow. I HAD to do some quality control. Yup, they're good!
Completed today's swim and I'm finally feeling comfortable again in the water after being away for the winter months. I did see some faster times today. Of course, the plan calls for T-pace minus 2-3" , so I guess I achieved that. YAY for me! I'll be looking to continue seeing my time decreasing, but I can honestly say, I actually enjoyed today's swim!
And, bonus for today, the sun is finally shining!!
Anyone wanna buy a slightly used Doberman puppy??
Brenda, I'm so pleased that you are having such a strong training season so far. Keep it up!
Kim, I joined you yesterday with some much needed rest. Besides feeling really tired I felt like a slight sore throat was developing. I feel much better now after 8 hours of solid sleep. Hey, John Withrow wrote yesterday that he always takes a rest day no matter what his plan says. If JW does it, than so can we! P.S. Love me a Dobie. How much do you want for her?
Of course it wasn't an easy one but it was way less mental challenging than any other GF-Sat ride I ever did until today!
I strongly believe my nutrition strategy was big part of this success story - I went out yesterday evening with my honey and had a big pizza with a huge salat.
For breakfast (about 2h before the workout) I mixed a medium banana with some blueberries and 25g of Protein powder and put all of that into 250ml of yoghurt (1%)!
For some reason I uploaded the wrong workout to my 910xt and I did 2x20' Z4 followed by 12x1'(1') Z5 instead of 3x2'(2') .... well anyhow 2' Z5 are too much for me for these workouts so the 1' are fine
Good luck everyone for your ride today and keep us posted here!!
Feed properly and hit the crank hard
Here are some nice graphs and metrics:
http://connect.garmin.com/activity/456916616
I love this group - you guys rock! So much positivity and encouragement in this group. I hope some of you are going to the camp in LP.
Kim, I'm with you on the bike workout today. I wasn't feeling it before I even started, but was determined to get to it. Loaded up my ride on TR and off I went. I struggled to maintain 2x15' Z4, then onto the 6x1.5' Z5...I couldn't come close to hitting my numbers for half of them. Then on to the Z3 block I went and decided to quit at 1:45 into the 2:30 ride and get close with my foam roller. My legs are definitely not used to not having a rest day and really needed the foam roller and a bit of a break.
I didn't feel I was getting any benefit from and mentally it was draining me so hopefully cutting the ride short to roll my legs out will help reset my mind for tomorrow's run.
Enjoy the weekend!!
In any case, the wko was pretty good. 2hr 25min in all, including 2x15'@ftp, 8x1.5'@vo2, and 50'@z3. I looked at my email in the last 20' and I swear that reading Stefan's results and thinking that Coach P was ONLY running 40miles today got me through the remainder! Here's my (somewhat messy) TR wko:
http://www.trainerroad.com/cycling/rides/811726
@Kim - good luck tomorrow with your race!!
I finished week #5 today with a super-duper-solid long run including 3x1mi Z4 and a lot of Z2. I just was so happy I could run outside in THE SUN again having up to 15°C!
In addition to that beautiful weather I planned to pull in some kilometers for Carl's mile-collection this day for Camryn!
Ended up running for 1:26 and added 20.8km to Camryn's account!
http://connect.garmin.com/activity/457771536
@Kim - how was your race?
As always, it is so great to read what everyone is doing and achieving.
Today was a tempo run for me. Went pretty well, although I definitely felt yesterdays bike and skiing in my legs on the first few miles. The weather was great though which made me happy. All in all it was a bit over 8 miles and a bit over an hour. Hope to give these to Camryn too!
http://connect.garmin.com/activity/458102068
Well, 5k was harder than it looked on paper... Nailed the first mile, then the hills came. Official time was 30:37 but there was no difference between chip and gun time (I HATE that) so the ~45-ish secs. it took me to cross the start line was lost. Garmin shows 29:59. My last run test (pancake flat) was 27:36. I did this race as the first of 3 race 5k series that the wifey wanted to do. Next week's 2 5ks are much flatter so I'll try for a PR next week.
Came home and ran another 5.25mi around the "'hood hills" at about 25" slower than last week's long run but I did it. Ouchie.
Nice job rackin' up the miles for Princess Camryn today! I even got Maggie the Spazzy Golden to do a couple of miles.
Love reading today's posts! Way to go everyone!!
@ Beth- sending healing thoughts your way! @ Kim- I heard that course today was quite hilly- way to get out there
So after a phone chat and some discussion with Coach- He decided he wants me in the HIM plan. I need to get working on my bike! So in my plan today I had a BIG day! I was nervous but I DID it! Feeling good about it! 1 hour swims- 3200 yards, 2 1/2 hour bike, 5 mile run. I am trying to not freak about the bike times and how slow I am. But I felt so good after this morning I will STAY POSITIVE!!! I will just keep trying to OWN THAT BIKE!
@ Rachael- Balancing life is a full time job!!! I will be happy to be checking in this week!! You got this!!
Hey, hang in there Rachel, we've got your back and will hold you to the plan!
Elizabeth, just keep moving forward, the foot will come along.
I'm dealing with the early stages of PF. Not sure how this is going to effect me going forward. Plan to reach out to Coach for some advice. But I think my half Mary on 3/22 is definitely out. Oh well, it was just going to be for fun. First A race is 6/02, that is what I have to focus on.
Have a strong week gang, whatever stage you are at, consistency, consistency, consistency, something is better than nothing.