Jacklyn- if I end up doing the ride, I will have to have metrics. Lol. We will see. There's actually a ride Sunday that sounds like fun... 20 miles on the rail trail to a brew pub, beer, then ride back.
Today's misfit wko.... 2.6mi walk on the Cliff Walk in newport, ri w the wifey. 23.7mi bike on the rail trail tonight. Quite chilly. Got dropped from a faster group (wasn't paying close enough attention... I'm annoyed at myself) but picked up with another group along the way. Got to chat with my LBS guys so that was good. Fairly casual, easy pace. I'm sure these rides are coming to an end as it gets colder... So sad.
I killed it last week- great runs, highest mileage in a LONG time, and topped off with an awesome 14 miler Sunday night. And now I'm paying for it. Monday was off (intentionally), Tuesday ended up being off too (3 hrs sleep monday night + work crazy), so I thought that would be ample recovery to get some last speed work done tonight. Legs feel destroyed. Ended up doing an easy 4, and revising my plan for the rest of the week. My half marathon is Nov 1 and I was planning on still having some tough runs this week, then big taper next week, but obviously I need to make sure I get to the start line healthy. Time to focus on sleep and recovery!
Rachel- Yes, "the hay is in the barn" now so just focus on getting to the starting line!
I had a crappy run on Tues. It probably should have been a rest day but with rain in the forecast for Wed & Thurs, I wanted to get in a run outside. (I am not ready for the treadmill yet!) WKO was to be 2 x 1mi and 1 x 1/2 mi @ Z4. Was more like Z3 and even Z2. Legs were still tired from metric Century on Sat. then groupo trail ride Mon night. Oh well, I guess any running is better than nothing!
Hi all! I've been a little out of touch - training, travel, house projects, work (blah, blah). Anyway, have been resting the feet and legs - last 20 minute shake out run friday morning and then it's off to Door County for the Fall 50. Race plan is set with nutrition and hydration and I'm going to work hard to maintain the plan. Goal time is under 10 hours - stretch would be 9:50. it will only happen if the hydration and nutrition are on point and I don't go out too fast! Weather forecast is sunny with a high of 60 ... but head/side winds of 13-18 mph with gusts up to 30 mph - coming off of the bay. Some of the run is right along the water and I'm hoping the places where there is protection will offer good wind block!
Good luck Sue! I can't even fathom what you're doing so can't wait to read the report!
Did an hour bike this afternoon. Threw in 10 x 1' VO2 intervals for "fun", ranging from 1.19-1.27IF then about 20' at .85IF. I have recently read a couple of varying opinions about how "light" to make the off season. One said it takes a while (like weeks/months) to shed fatigue and to cut volume/intensity by 60-90% and the other didn't quite say the opposite but wasn't as extreme. I REALLY don't want to start the OS where I started it last year, which is kind of what happen between my previous 2 OS's. It is frustrating, so I'm going to hang on to every watt and vdot point I can, while still balancing life and taking a little time off. Luckily, doing anything on the bike is fun (esp outside), and I actually like track WKOs for the run.
Running with the wife tomorrow. She hasn't run since Mon. so she's nice and rested, so I'm sure she'll be killing me again!
@ Kim- I understand. I really cooked myself in JOS. I can't repeat that if i'm going to hit it next summer. SO I need to pace myself a little more. All the newbie energy dug a deep whole. Well, my misfit today was a 40 min on the trainer in my new pain cave. WOOT WOOT BOOM! Then I went for a short brick, just for fun, in the pouring rain. It was awesome. I love running through puddles. Feel like a kid.
Got a five miler in today. Legs feel a bit better than my Wednesday run but still like lead. Planning an 8 miler on Sunday and then really light next week before the half marathon. Then I'll dive into the OS! Woo hoo!
Rachel- how'd the 8 miler go? I ran the Manchester Road Race course again w the wifey on sat and was a little slower than last week but I had 2 bikes and 2 runs in my legs so its all good. Sheri on the other hand had 4 days of rest and blew me away. Oh well. Lol
Was going to rod an easy ride today but I'm leaving tomorrow am for our natl sales meeting for work in FL so I had lots of cleaning, laundry and packing to do so I skipped it. The is my off season after all! It's pretty chilly and very windy today so kinda glad I skipped it! Will try to get in some runs in FL and maybe even some swims just cuz the outdoor pool is huge and really nice!
Misfit workouts since last sat .... 1 25 min swim in fl. Lots of meetings and eating and drinking at sales meeting. Then I sprained my ankle 1/4 mi into my run yest. It's fairly minor (grade 1 I think) but I'm going to chill today and maybe ride tomorrow....
The only thing i've done this week is the bike test. Woke up Wednesday with a stomach thing and major fatigue. No i'm not pregnant. Feeling better today. Did the Saturday brick. Heart rates were good. Decided, seeing as how I did the run test 3 weeks ago, to just us those numbers to start the NOS instead of getting behind because of the stomach crud. And allow for another day of rest. My run test was executed well on a nice day. I brought in some pretty numbers. They should make the OS a thing of pain and suffering.
@ Kim- Sounds like you had a nice trip. Good for you!
How are all the misfits doing? The cold weather and darkness has taken a toll on the outdoor fun so mileage has slipped. Ankle is feeling better but STILL just a little swollen (about 3 weeks now) Ran today about 30secs/mile faster than last week so I feel pretty good about that. Doing the Manchester Road Race on Thanksgiving. Anyone else have any "turkey trots" planned?
Can I jump in here? I'm a new face on EN and am looking for a 'home.' I am planning on 70.3 Austin but that's nearly a year away. In the meantime there's a handful of shorter races, and at the moment aiming for that first early spring sprint. Hope the ankle continues to heal for you, Kim! Not sure what my next road race is, I was planning on one in early Dec but hubby will be traveling for work. Maybe the New Years' 5k.
Can I jump in here? I'm a new face on EN and am looking for a 'home.' I am planning on 70.3 Austin but that's nearly a year away. In the meantime there's a handful of shorter races, and at the moment aiming for that first early spring sprint.
Hope the ankle continues to heal for you, Kim!
Not sure what my next road race is, I was planning on one in early Dec but hubby will be traveling for work. Maybe the New Years' 5k.
Becky - have you asked Coach Rich to set out your season plan for you? Are you planning on doing a formal Outseason plan stating either November or January? I;d assume given Austin as your focus race that you'd want to start your Outseason in January. That will give you an active group of more than 100 ENers to share mojo with. Until then, just jump in wherever and whenever you like in the forums - no limits, eh?
Welcome to the Island Becky! Al is right, def touch base with Rich. Most "Misfits" will probably transition to one of the OS sessions soon, or to something more "tri-like". I'll be moving to JOS. Until then, I'm just doing "fun stuff", except running. I'm running, but its rarely fun.
Did a 39 mile group ride yesterday and it was my first decent road ride in weeks. That goodness, I was beginning the think my cycling fitness had gone down the crapper in just a couple of weeks of reduced training! Avg 14mph, 2400ft gain. Here's the Strava link:
Yes, I've had Coach Rich lay out my 2015 season roadmap - I'm currently on a short course plan, which I agree with. That will take me through March. Just looking for a good place to make the team a scosh smaller. Looks like the lights were turned off over in the short course forum when everyone moved over to NOS. Sounds like TIOMT (The Island of Misfit Triathletes ) is going to see something similar with JOS.
Al - thanks for the encouragement to be more "present" -I should poke around a few more places. Thanks.
Becky- I really like the short course training (and races). Sounds like a fun winter/spring plan!
Got in a couple of little trainer sessions. I'm trying "tabata" WKOs (20" all out, then 10" off, repeat 8X) to try to maintain some bike fitness in the least amount of time. It is really a test to see if it works. Fingers crossed!
Tabata WKO the other day was 8X 20" @ 150-170% of FTP
This morning I did part of a Sufferfest video which included intervals of 15"-2' @ 110-125% of FTP, then 5' @ 98% for "fun". Overall it was 10miles in 36mins @ 90% FTP. I'm sure my FTP is actually a little lower than what I'm targeting for training since my bike fitness peaked late Sept. but I'll do the best I can til I start the OS in Jan. Not lookig forward to that bike test!
Nice little surprise PR yesterday at the Manchester Road Race. With only 10miles run in the past 4 weeks due to a sprained ankle, I didn't have great hopes for the race but managed about 1:30 faster vs last year. (4.75mi race). Very happy about beating 2013 Kim and starting the JOS a little faster than last year!
Hit the trainer today with my wife (Santa brought her a trainer a little early) and did the Sufferfest video "Revolver". 16 x 1' at 1.05-1.20IF (Most around 1.15IF)
What are the rest of you misfits up to? I'm starting to hear an echo in here it's so quiet.
@Kim - congrats on the PR! That's a great feeling! I've heard good things about the Sufferfest videos
Got on the trainer today. Beautiful day, but since I'm a business-travel widow for a while, the kids played while I left the garage doors open. 45 degrees this time of year feels pretty great!
I can't hack 8-10 minutes at a time at Z4, so I've been doing 2-3 minutes with 50% of work time at easy, between. Sound about right? I'm going to put this on my micro too. I'm feeling like a total newbie, bike popping out of the trainer, and my gears are stuck (def at the top of my to do list this week)... ugh. I'm getting saddle time in, though, which is a good thing.
Hope you had a Happy Thanksgiving! I survived hosting; managed to snag the leftover turkey and veggie tray.
John- Yeah, JOS sounds like a better option for you. I'll see you there! I'm just winging it til then and trying to use all the years of stored EN wisdom to get some "work" in with limited time.
Got in 21 miles on the bike yest. No power meter but I tried to use HR to do something other than putzing around. 10 x 1' VO2-ish then 30' Z3/4-ish. Had a few Strava PRs so it must have been a decent effort.
Did 3.5 mi run in the rain this morning around my very hilly 'hood at whatever pace I felt like. I hadn't run since Thanksgiving race due to super sore muscles after a Crossfit class and I figured just running was probably better than nothing. (And more enjoyable too)
...said that, I thank you for hosting me in here, although I was not a very active poster. I will move onto the JOS in a bit over a week and hope to be more active there.
What's everyone been up to? I've been off from work for a week and have gotten in a wko everyday since sat, including 3 runs totaling 10 miles a 2 Sufferfest videos on the bike 30 miles total) and a 34 mi outdoor ride today. I've kinda been doing the "whatever I feel like" plan but def making sure it isn't just junk miles. Lots of intensity on the bike and just running on the rail trail, but finishing with the last mile in Z4.
Planning on doing the bike test on wed to kick off the JOS.
Comments
Today's misfit wko.... 2.6mi walk on the Cliff Walk in newport, ri w the wifey. 23.7mi bike on the rail trail tonight. Quite chilly. Got dropped from a faster group (wasn't paying close enough attention... I'm annoyed at myself) but picked up with another group along the way. Got to chat with my LBS guys so that was good. Fairly casual, easy pace. I'm sure these rides are coming to an end as it gets colder... So sad.
I had a crappy run on Tues. It probably should have been a rest day but with rain in the forecast for Wed & Thurs, I wanted to get in a run outside. (I am not ready for the treadmill yet!) WKO was to be 2 x 1mi and 1 x 1/2 mi @ Z4. Was more like Z3 and even Z2. Legs were still tired from metric Century on Sat. then groupo trail ride Mon night. Oh well, I guess any running is better than nothing!
4 x 200 @ 7:30, 7:58, 7:58, 7:55
4 x 400 @ 8:17, 8:20, 8:20, 8:25
4 x 200 @ 7:57, 8:06, 8:13 8:05
Maybe I started slipping a little on the 2nd set of 200's but not bad! I'm pretty consistent, thats for sure!
I'll report back next week.
Misfit Sue, signing out!
@Sue- you are incredible! 50 miles of awesome! I'll be cheering from Chicago! Can't wait to hear about ti!
Did an hour bike this afternoon. Threw in 10 x 1' VO2 intervals for "fun", ranging from 1.19-1.27IF then about 20' at .85IF. I have recently read a couple of varying opinions about how "light" to make the off season. One said it takes a while (like weeks/months) to shed fatigue and to cut volume/intensity by 60-90% and the other didn't quite say the opposite but wasn't as extreme. I REALLY don't want to start the OS where I started it last year, which is kind of what happen between my previous 2 OS's. It is frustrating, so I'm going to hang on to every watt and vdot point I can, while still balancing life and taking a little time off. Luckily, doing anything on the bike is fun (esp outside), and I actually like track WKOs for the run.
Running with the wife tomorrow. She hasn't run since Mon. so she's nice and rested, so I'm sure she'll be killing me again!
@ Kim- I understand. I really cooked myself in JOS. I can't repeat that if i'm going to hit it next summer. SO I need to pace myself a little more. All the newbie energy dug a deep whole. Well, my misfit today was a 40 min on the trainer in my new pain cave. WOOT WOOT BOOM! Then I went for a short brick, just for fun, in the pouring rain. It was awesome. I love running through puddles. Feel like a kid.
Was going to rod an easy ride today but I'm leaving tomorrow am for our natl sales meeting for work in FL so I had lots of cleaning, laundry and packing to do so I skipped it. The is my off season after all! It's pretty chilly and very windy today so kinda glad I skipped it! Will try to get in some runs in FL and maybe even some swims just cuz the outdoor pool is huge and really nice!
How's everyone else doing?
The only thing i've done this week is the bike test. Woke up Wednesday with a stomach thing and major fatigue. No i'm not pregnant. Feeling better today. Did the Saturday brick. Heart rates were good. Decided, seeing as how I did the run test 3 weeks ago, to just us those numbers to start the NOS instead of getting behind because of the stomach crud. And allow for another day of rest. My run test was executed well on a nice day. I brought in some pretty numbers. They should make the OS a thing of pain and suffering.
@ Kim- Sounds like you had a nice trip. Good for you!
Hope the ankle continues to heal for you, Kim!
Not sure what my next road race is, I was planning on one in early Dec but hubby will be traveling for work. Maybe the New Years' 5k.
Becky - have you asked Coach Rich to set out your season plan for you? Are you planning on doing a formal Outseason plan stating either November or January? I;d assume given Austin as your focus race that you'd want to start your Outseason in January. That will give you an active group of more than 100 ENers to share mojo with. Until then, just jump in wherever and whenever you like in the forums - no limits, eh?
Did a 39 mile group ride yesterday and it was my first decent road ride in weeks. That goodness, I was beginning the think my cycling fitness had gone down the crapper in just a couple of weeks of reduced training! Avg 14mph, 2400ft gain. Here's the Strava link:
http://www.strava.com/activities/222474517
It is like 60 here today and would be great for riding except that it is raining. Whatta waste!
Yes, I've had Coach Rich lay out my 2015 season roadmap - I'm currently on a short course plan, which I agree with. That will take me through March. Just looking for a good place to make the team a scosh smaller. Looks like the lights were turned off over in the short course forum when everyone moved over to NOS. Sounds like TIOMT (The Island of Misfit Triathletes ) is going to see something similar with JOS.
Al - thanks for the encouragement to be more "present" -I should poke around a few more places. Thanks.
Got in a couple of little trainer sessions. I'm trying "tabata" WKOs (20" all out, then 10" off, repeat 8X) to try to maintain some bike fitness in the least amount of time. It is really a test to see if it works. Fingers crossed!
Tabata WKO the other day was 8X 20" @ 150-170% of FTP
This morning I did part of a Sufferfest video which included intervals of 15"-2' @ 110-125% of FTP, then 5' @ 98% for "fun". Overall it was 10miles in 36mins @ 90% FTP. I'm sure my FTP is actually a little lower than what I'm targeting for training since my bike fitness peaked late Sept. but I'll do the best I can til I start the OS in Jan. Not lookig forward to that bike test!
Happy Thanksgiving Misfits!
Hit the trainer today with my wife (Santa brought her a trainer a little early) and did the Sufferfest video "Revolver". 16 x 1' at 1.05-1.20IF (Most around 1.15IF)
What are the rest of you misfits up to? I'm starting to hear an echo in here it's so quiet.
I've heard good things about the Sufferfest videos
Got on the trainer today. Beautiful day, but since I'm a business-travel widow for a while, the kids played while I left the garage doors open. 45 degrees this time of year feels pretty great!
I can't hack 8-10 minutes at a time at Z4, so I've been doing 2-3 minutes with 50% of work time at easy, between. Sound about right? I'm going to put this on my micro too. I'm feeling like a total newbie, bike popping out of the trainer, and my gears are stuck (def at the top of my to do list this week)... ugh. I'm getting saddle time in, though, which is a good thing.
Hope you had a Happy Thanksgiving! I survived hosting; managed to snag the leftover turkey and veggie tray.
Got in 21 miles on the bike yest. No power meter but I tried to use HR to do something other than putzing around. 10 x 1' VO2-ish then 30' Z3/4-ish. Had a few Strava PRs so it must have been a decent effort.
http://www.strava.com/activities/226567140
Did 3.5 mi run in the rain this morning around my very hilly 'hood at whatever pace I felt like. I hadn't run since Thanksgiving race due to super sore muscles after a Crossfit class and I figured just running was probably better than nothing. (And more enjoyable too)
http://www.strava.com/activities/226739433
Merry Xmas to all of you...
...said that, I thank you for hosting me in here, although I was not a very active poster. I will move onto the JOS in a bit over a week and hope to be more active there.
What's everyone been up to? I've been off from work for a week and have gotten in a wko everyday since sat, including 3 runs totaling 10 miles a 2 Sufferfest videos on the bike 30 miles total) and a 34 mi outdoor ride today. I've kinda been doing the "whatever I feel like" plan but def making sure it isn't just junk miles. Lots of intensity on the bike and just running on the rail trail, but finishing with the last mile in Z4.
Planning on doing the bike test on wed to kick off the JOS.