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NOS GetFaster week X+3

zwubazwuba
in General Training Discussions

Sorry folks I'm late again but work kept me busy all over ...

Well what up next here on to the still getting faster NOS-peeps. Most of us are already in the hardest weeks (5-7) without any day of rest and a LOT of VO2 on the bike during the week.

Running is also increasing slightly but steady so expect cumulative fatigue to build up 

I'm now in week #6 and really lucky I'm still healthy and got all of the workouts in. 

On todays uphill bouncy run my legs really felt like concrete (see cumulative fatigue above) and I really hope I can fight that grizzly waiting in my pain-cave with a lot of VO2work...



 

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Comments

  • Brad MarcusBrad Marcus
    Like, Stefan, I'm a bit pressed for time, but have managed to get in all the wkos. I'm feeling more fatigued (mentally and physically) on some days, but have also avoiding any injuries, aches, and pains, so I keep pushing.

    I did yesterdays swim, according to plan, but cut it short at 2k yards. The sprints are tough for me, since my form fails quickly. Hoping it all comes together over time.
    http://connect.garmin.com/activity/458595120

    Today, I did the Vo2 Bike first, followed by an outdoor bounding run. The weather was beautiful, but I need to stay on the trainer for awhile to get the intervals right. I hit the targets fairly concisely on the bike. The Vo2 work is so different than the FTP stuff that was the focus over the last few weeks. Change was good in this case! Follwed Vo2 bike intervals with some Z3 time. My bike and run are below:

    http://connect.garmin.com/activity/459210581
    http://connect.garmin.com/activity/459210610

    Keep up the hard work and the posts everyone!
  • zwubazwuba
    Strong work Brad!
    I just squeezed out some Wattzzzz as the plan called out for 6x2' Z5.
    Well I really need at least 3 of these segments to get familiar with the level of suffering and leg-burning ... didn't had time for any extension today. Now fixing my planned Garmin Connect workouts

    Here's the bike -> http://tpks.ws/P4ie
  • Steve boerSteve boer
    I did todays bike yesterday (c'mon, new bike arrived yesterday and i'm supposed to wait until today to ride). Today I did the run, I have to say, this weeks "bouncy run" felt much better than last week (i say that today, lets see how my glutes feel tomorrow). Swim was cut short at about 1600m since i had to get the kids home from school. the 8x100 on 15" really SUCKED. It was just enough rest to give you a tease, without giving you a full recovery.
  • oscar_poscar_p
    Into week 4 I go... More sessions done, some good, some not so good, but are in the bank.
    Swim 2x last week - pacing all over the place
    Bike last week - did the wrong session on thurs (3x8s instead of 2x15), but was at 0.97 IF so happy
    Sat bike - achieved the 2x15 @ 0.95IF, and then the 8x 1.5 VO2s then crashed. Nothing in the legs at all, no interest in doing the 1hr @ 0.8 so I binned it after 1hr 20m

    Runs - sun run 60min flying!!! 1hr 3 mins, 8.2 miles.
    Mon swim- cancelled due to family birthday and eating of cake!!!
    Tues bike - nothing in the legs or head but did the 2x15 @ 0.97 and 0.95 (just wasn't really up for it after a long stressful day at work). HR was higher than normal I noticed.

    Having problems being mentally in the right place for the bike sessions generally ... Any tips for getting the head in the right place??
  • Brenda RossBrenda Ross
    Starting Week 5 - Todays bike was good. Hit 1.17 for almost all the intervals. That is my NP number. My raw power numbers were well over my designated numbers, but obviously I need to smooth out the power so they come closer together. Still happy. No bounding run. I add those in on Friday run.
  • kimmydctkimmydct
    Stefan- Yeah, those uphill bouncies are tough with concrete legs!

    Brad- I'm with ya re: trainer intervals. I thought about doing hills repeats for my VO2 intervals, but even with the extra hour, I'm fighting daylight. Plus I don't have power on the road bike. So to the pain cave we go!

    Steve - Glad your bouncy run was good! (I think Stefan needs to trademark that term)

    Graham- I sometimes lie to myself to get the WKOs done... ie "I only need to do X # of intervals/miles, then I am done". Usually i feel better once I get started and it helps get over the mental dread of having to do a 90 min WKO after work. Or I'll decide if I hit my intervals, I can skip the Z3...
  • kimmydctkimmydct
    So I'm playing WKO Shuffle this week. Wifey and I are doing double 5k this weekend and the Sat. 5k is a run test so no long bike for me. Instead of tonights prescribed 6 x 1, I did the Sat. 10 x 1. Yikes! Hit most between 1.18-1.21IF with #9 at 1.13IF. Almost pulled the plug after that one but took a little extra rest then rallied to hit the last one.

    Tomorrow I'll swim plus an easy run since my Z4 runs will be Sat. & Sun. Only the second time in the pool. I've been putting it off, obviously. image
  • zwubazwuba
    Graham - for me it helps don't taking the workouts too serious. I just go there thinking "lets see what I can do" and I'm always starting my intervals at the lower end which is also my personal target. During the intervals my power normally increases automaticallly image
  • Brad MarcusBrad Marcus

    @Graham - I read your post last night and thought about it while I did my wkos this morning, since today was one of those that was tough to get motivated days for some reason. For me, even on those days where my head is not there, I use the satisfaction that I feel after completing my wko as a motivator. How many times have we all gone into a wko with the feeling of "how in the world am I going to get through this?" or "today is a REALLY tough swim, bike, or run...no way I can hit those numbers!", only to find out that we meet or exceed our goals and feel great afterwards. That feeling is what keeps me going most days. Other days, I envision my 'A' race and what my expectations are for that race, and think that each and every wko is one step closer to bringing those expectations to reality. Hang in there...we all go through the ebbs and flows...as long as we don't get into too big of a rut, we all come out!

  • Brad MarcusBrad Marcus
    Today did swim first followed by run. The pool was extremely crowded (lots of tri peeps starting to get into the pool!) and was forced to circle swim with a super fast woman and a super slow guy (even slower than me!) which was tough, but got it done. I accidentally stopped my watch at some point and didn't record 300-400 yards, but kept going. The run was tough! 2 x 1mile / 2 x .5mile @ z4. Legs felt heavy the whole time and had to take each interval separately in my mind w/o thinking of the next to get through the run. Cut it short at 53min (6.85miles), but got the intervals done.

    here's the swim
    http://connect.garmin.com/activity/459725177

    here's the run
    http://connect.garmin.com/activity/459725194
  • steven cummingssteven cummings
    I'm starting week 5 this week and seem to be nailing my wko's. Saturday's bike built a lot of confidence for me since i hit the 2x20's at 1.0 IF for both and then pushed through the 2x5's with no problem finished with zone 3 for the rest of the 2.5 hours....I even tacked on a 40 minute run since i skipped it Friday.

    Definitely felt crunched on time yesterday to get in the bike and bouncy run so the run got cut down to 25 minutes with the main sets as the focus.

    Are you guys doing the full 60 minute run on Wednesday or are you just doing the main sets? For instance today is 3x1 and I usually do a warm up, main sets, cool down all in around 45 minutes.
  • oscar_poscar_p
    @Brad, Kim, Stefan - thanks for the support and kind words... Not a single mtfu anywhere but great constructive advice. Thank you. I'm just on a bit of downward ebb at the moment probably caused by being manic at work and birthday season at home.. Training is 3rd on the list at the moment and I'm getting in 2x weekday bike, 1x weekday run, the 2x weekend sessions and 1x swim session.

    I guess that the sat bike is the big hairy monster for me in my head that I need to tame - it's the feeling of having nothing left after the 2x15s and vo2 sessions that scares me. Totally battered and spent, with another 1hr of z3 hardship to go. I'm thinking of tweaking down the z3 session into blocks of 10min on and 1min off allowing a mental "reset'. Any thoughts on this approach?

    I am still enjoying my running did the 3x mile Z4 today (60 mins) and was flying. After the invervals is the remainder as z1 or z2/MP??
    @Brad, Marcus great sessions from you both.... Keep it up!
  • zwubazwuba
    OUTSTANDING work has been done here!!!
    Especially by all the folks how are searching their way through work and private live!! Incredible to see how you get those damn hard workouts in!!

    For all of you in week #5 and above -> expect to be VERY fatigued and HIGHLY irritable!
    That's pretty normal - just keep goingimage

    I did have to skip my swim workout due to work constraints so let's replace it with a cold one image
  • judsonjudson
    AM feeling the fatigue Stefan is talking about. Tough to get out of bed to do the 2 x 1 mile and 2 x .5, but managed to hit a new high of 9.0 on the treadmill getting them done. Will have to miss the swim tonight as I am single parenting for the next bit. The extra rest can't hurt to get ready for tomorrow's bike work. Keep up the good juggling everyone! Summer is coming!
  • Brenda RossBrenda Ross
    Only got 3 hours of sleep last night so was not sure if I would have the energy to run today, but I nailed all my intervals. Did crash around 4pm today and woke up at 6pm. I can tell I will have no problems sleeping tonight.
  • kimmydctkimmydct
    Opposite of Brad, NO ONE in the pool when I hopped in tonight for my first swim WKO. 4 x 400. First 2 sets hit the pace, then slowed way down. Perhaps because I had my waterproof iPod in for the first 2 sets, then it was hurting my ears so I took it off and went from 1:58/100 pace to 2:06 and then 2:11. I guess i can't expect too much from first real swm WKO of the season!

    Then ran 2 miles on the mill at a smidge faster than Z1.
  • Laura BeckerLaura Becker

    @ Graham- I have a HUGE mental block with the bike. When am getting ready to hit the bike I have been listening to some motivational speeches....Here are a couple to a few of them!  WIll Smith and Eric Thomas both have great motivational speeches.

    Dream- http://www.youtube.com/watch?v=g-jwWYX7Jlo

    Comnination of different speakers and music- http://www.youtube.com/watch?v=A6OwnNe9nMU

    What is your why? http://www.youtube.com/watch?v=5XIGu3Kxg2I

     

    Yesterday's run went well!  800's @ z4 and I was feeling so good I did 800's past my z5. Curious to see how my 5k goes this weekend! I have a goal and haven't done a 5k test since dec 20th. Fingers crossed! The course I am doing is not as flat as my 5k test course but either way I will do what I can!   Did the swim in the afternoon...crowded pool but got in a good swim. Some people just dont know how to share a lane though....just looking for common courtesy! @ Kim- where do you swim???

    Today I had a run this morning- z2 out z3 back....DONE. And since it is my birthday I asked for a okay bike workout....made it!   Off to bed since I am running on 4 hours sleep!! Here's hoping for a school delay tomorrow morning because of ice...I need some extra sleep!! 

  • kimmydctkimmydct
    Laura- LA fitness
  • Brad MarcusBrad Marcus
    Had to move up all my wko's for the rest of the week, since I will not have time on Sunday. That means skipping today's bike, so that I can get the long bike in tomorrow (no way I was doing back to back bike days with the big one tomorrow!). So, I swam again today. Pretty standard 400's, but now that I'm looking at my Garmin data, I see that I'm swimming slower than I should be. I guess I need to push harder in those swims. For some reason it's tougher for me to push the swims than it is on the bike and run. 2300 yds total. Data below:



    http://connect.garmin.com/activity/460208547
  • Brenda RossBrenda Ross
    Boomshuckalucka....just finished the bike. Really happy. 3 x 1.17 and drumroll please.......1x1.20, 1x.20 and 1.19- yehaaaaa. Soon, this will read all 1.20 folks. Hope everyone else has a great ride. Time to stretch and refuel.
  • kimmydctkimmydct
    Improve swim speed with this: http://www.underwateraudio.com/

    LOL
  • oscar_poscar_p
    @Laura - thanks for the motivational stuff.. and HAPPY BIRTHDAY!!!
    @Brenda - awesome session (soo jealous!)
    @Stefan -glad to hear that I'm not the only one feeling "tired and irritable". Can I add grumpy?

    Bike session tonight (week 5) Hit the av power target on the 6xVO2s, but my IFs were around 1.15-1.17. Not worried !

  • kimmydctkimmydct
    To whomever took my legs... I need them back!

    Tired mind body and legs! Maybe not a swift idea move to do the 10' x 1 V02 to Tues. WKO was supposed to be 2 x 12' but ended up doing 8' @ .93IF and realized it wasn't happening so tried to make SOMETHING of the WKO so I did 10' @ .81IF and then another 12'@ .81IF.

    Tomorrow is another day. I think my long hilly runs on Sun. are taking a lot out of me. Can't wait til this HM is over (3/22) so I can get back to regularly scheduled training...
  • steven cummingssteven cummings
    I'm getting it done this week but feeling tired and grumpy as well! Can a brother sleep in at least one day this week!? Already mentally preparing for this weekends bike session...time to do work!
  • zwubazwuba
    We are almost there folks - collect all your remaining physical and mental power for the remaining weeks!!
    Spreading a huge bottle of MOJO to the group image

    I just returned from my longer swim workout and already pulled in the run in the early morning so now it is time for putting feets up an relaxing image
    See you tomorrow after the big cagefight image
  • judsonjudson
    Happy Friday! Finished the pool work - 5 x 400m - most at 6:45, so I was pretty happy with it all. I also swim to music, but with the Swimp3 from Finis. It connects to your goggles and plays music through your cheekbones - very cool - and there is nothing in your ears. I find the sound great and the set up is comfortable to swim with.
  • Elizabeth HornakElizabeth Hornak
    Modifying workouts as I go. On Tuesday, I was diagnosed with a wicked case of PF. I can bike and swim, but not run. Super bummed as it has thrown spring trainer and race planning for a loop.

    Looks like lots of good results! I will keep that as my motivation to get healthy!

    Have a super great day! It's going to hit 50 here in ROC and that is a welcome change from the past two days of cold and slop.
  • kimmydctkimmydct
    Beth- Think of the non-running time as a forced bike focus!

    Repeat of Wed. swim but slightly better results. 4 x 400 @ T-pace less 2-3". First set TP -5", 2nd TP -1", 3rd TP +1, 4th TP +5". Guess I need to work on pacing a bit bt not horrible for 2nd swim WKO.
  • Brad MarcusBrad Marcus
    Great work today on the swims, everyone. I 'm a day ahead and knocked out the LONG bike this morning and I totally rocked it! I began to spend some time in aero after the interval work when I did my z3 time, and that was not easy and my lower back is paying the price now. But, the intervals I found easier than normal. I'm looking forward to an FTP bump in the future.

    15'(x2) @ .99 and 1.0

    1.5(x6) @ 1.18, 1.20, 1.19, 1.19, 1.21, 1.20

    20' @ .86
    20' @ .85
    15" @ .86

    total 2hr 30min in the books! Go get 'em tomorrow!

    http://connect.garmin.com/activity/460721178
  • zwubazwuba
    @Brad - Superstrong!! Over 180 TSS in only 150' is HUGE!

    Your post was very motivating as normally I'm first off due to time-zone stuff



    I just returned from my cave and well it was hard again - no doubt - but manageable. I think you get used to that amount of pain and suffering



    I did 2x20' @ 0.99 and 0.98 followed by 8x1' all > 1.2 then added segments of 2x13' Z3 with 4' easy spin.



    Total workout 2:24 / TSS 182 / NP 275 / kJ 2213

    http://tpks.ws/Jygd

    Now let those tires burn GetFaster-Folks and kick those Gorillas' ass like Chuck Norris would 

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