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DEC 2014 Get Faster

Peter NoyesPeter Noyes
in General Training Discussions

I am about to start the Get Faster plan next week with an end date of 2/15. Anyone else with me?? 

This will be my 3rd time through the plan. I get to do a 5K TT on Christmas. That will be fun!

Comments

  • Al TruscottAl Truscott

    Peter - I just started today. My week of ski intervals seemed to help: My FTP test was the same as the end of last season's OS. I might even end up with a higher FTP this year for the first time since I turned 60. Swim test tomorrow, then I;ll try and find a 5K on the weekend.

  • Peter NoyesPeter Noyes
    I am officially in the Get Faster plan. My testing week was mixed.

    Positives:
    Swim test matched my all time PR (16:59). It comes after 8 weeks of minimal swimming. Not sure what this means?

    Negatives:
    Blew up on FTP test. Gave everything I had on VO2 max and got depressed about the number, just couldn't mentally get into the 20' FTP segment. I think I can swag what the number is for now. I did minimal cycling during the last 8 weeks as well so I think the gains will come quickly.

    I didn't test the run because I raced a 5k recently and my vdot is again the same. It hasn't changed in 6 months :/ No big deal, I need focus my energy on swim and bike improvements.

    This week is starting much better. I did 2x20' on the bike yesterday and the numbers matched a workout from July 31st, which is when I started the Get Faster plan the last time so I am encouraged that I will at least get back to my peak FTP which was achieved at the end of that last Get Faster cycle.

    I did the interval run this morning and crushed it. The first mile was downhill (5:48) and the next mile was uphill (6:06). 1 year ago I did the exact same workout in the exact same week of the Get Faster plan on the same course and my splits were 6:22 and 6:37 with the same exact heart rate. This is awesome!
  • Al TruscottAl Truscott

    Peter - it sounds like you are quite literally up to speed. Don;t let your early fitness seduce you into trying for extra credit work - remember how the fatigue will build over time.

    I suggest you hang out in the Jan OS forum/threads, and post there. that's what I'm doing, and there will be others who are not really doing the OS. The GF is close enough to the OS that little will be lost in translation, and there will certainly be more mojo just from the number participants.

    While I'm doing the swim and run wkos as written in the GF, I am hacking the bike by doing the workouts I did in the winter of Dec 2009-Mar 2010, which were followed by my highest level of fitness ever. Hoping to recapture that magic.

  • Mark RobertsMark Roberts
    I'm starting up GF plan on Monday -- Will be good to have some company.
  • Peter NoyesPeter Noyes
    Finished week 2 of the plan, the first real training week. It again went very well. I trained for a total of 9 hours and 37 minutes which is the most since September!

    I am still trying to figure out what my FTP is. Before the marathon it was 253. On Tuesday I did the 2x20 with 243 watts followed by 238 and it was tough. However, on Saturday I rode for over 2 hours with a NP of 234 (IF .92), so perhaps my FTP is back to where it was? On that ride I did a 20 minute segment at 254 watts and it wasn't a complete all out effort. I have put in 3 solid weeks of cycling so maybe I am back? I think my brain just takes some time to commit to doing hard work on the trainer. Tomorrow I will see what I can do on the 2x20.

    I had a great run yesterday as well. For the first time in a while I didn't have a single niggle in any body part (knock on wood). I went 10 miles at a 6:41 total pace with all the Z4 work around 6:00. I also for the first time got my glutes nice and sore. Perhaps all the resting I have done is improving my form because glute activation is a sign of proper running!
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