FEB 2015 Get Faster Folks!
Just wanted to fire up a thread for any NOS folks or anyone else who is in the Get Faster plan right now. The tail end of my NOS fell off, went to the January Volume Camp which was epic, and then took longer than I had thought to recover, not helped by lots going on at work. I'm excited to take the gains I did make in the OS into the GF plan now!
I ran at lunch- 45 min on the treadmill, easy. I'm hoping the treadmill was poorly calibrated, or I'm have a SLLLOOOWWWW day. I'll hop on the bike tonight for the 2x15.
Hope people will post workouts and anything else on here to keep the mojo alive! Happy Get Faster-ing!
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Snowstorms, sub zero temps, power outages, and general craziness has thrown me off a bit. Yesterday I couldn't get to the pool and attempted a 2x20' bike. I fell apart halfway through the 2nd interval. I chalked that one up to a horrible night of sleep prompted by a power outage. Today I ran in the treadmill for 45' and did my best to simulate 2 x 1 mile at z4. My TM is a dinosaur so I went by hr only. I'm so looking forward to those balmy 20-30 degree days to come back!
Thanks for getting the thread up and running. I did a bike test yesterday since I blew it the last week of NOS. My Vo2 came in at 289 and my FTP at 227. That's a little lower than it was in week 8 of the NOS but given the last 6 weeks of NOS and then 2 weeks of practically no riding I guess it's OK. It is what it is. I'm going to try to stick with my former numbers since it was just 6 watts higher. I'm not sure that's really that much difference since it's about 2% less.
Other than that I got Monday's swim in this morning and the Tuesday run in today as well. Nothing to write about really, just good solid workouts. I am shifting the Monday and Wednesday swims to Tuesday and Thursdays just because it works out better with the pool schedule. It's busier on Monday and Wednesday mornings.
@Rachel, Thanks for starting this thread, I thought there would be many of us on this plan for a while.
Got Tues. bike done this morning. I lost Tues. as a wko day digging out of the snow we got. Only 8", but that's a blizzard down here.
2X15' Zn4 both at 1.0, bike legs a little rusty after swim camp, and I got an FTP bump ending the OS. Good workout.
Got in 35 min on the treadmill over lunch and heading to the pool in a bit. Feeling really good on my run & swims lately but, man, I cannot find enough motivation to get through the bike workouts this last week or so. Desperately looking forward to some nice weather for an outdoor ride...unfortunately I think I'll be waiting a while for that.
I did a 1000 swim test yesterday and realized that I can only get better (2:06/100 yd). I was fairly happy with the 5k run test today, although it is the first I have ever done on a treadmill (damn snow and ice). The result was a 2 point vDot bump over the wk8 NOS test - from 33 to 35 at 27:00 for the 5k (yes, I'm fat and slow). I will try to do the bike test tomorrow, the remaining wk1 workouts this week, then jump back in to the Feb. GF plan with everyone else on my way to Raleigh 70.3.
As always, it is great to read about everyone's work and progress.
Got Wed. run done today on TM. We haven't had cold weather like this in 20 yrs.
2X1 mi. Zn 4 @ 8:30 & 8:20 paces.
Is there a way for us to share TR workouts that we've created with EN? That would be great and we can all grab a handful to work on. Although, I agree with Al about tweaking them once you have a few done.
Brad - I haven't found a way to use someone else's TR workout either directly or as a template ...
This is my first week in GF, round #2. I did the first 6-7 weeks from Mid Dec-end Jan, then went skiing for about 3 weeks, now back at it with Saturday being my Monday ... which makes today Saturday
So far, I've done a swim TT, about 30 seconds slower after 3 weeks off than my initial TT in Dec, which was after a couple of weeks of swim prep work. I did a bike warm-up thing last Sunday, mix of FTP, VO2 and steady state intervals. Tuesday, I *tried* to do a bike test, but found 5 minutes into the 20 min interval that I was not going to get within 3-5% of my previous FTP, so I converted on the fly to 4 x 5' (1') @ 1.0 FTP. Yesterday, I did 2 x 1 mi (4'), 2 x 1/2 mi on the local middle school track in lieu of a 5k Test. I've already done a 5k and a 10K in Jan, and both were spot on for a 45.4 VDOT. The first mile was 10 s slower than my TP, the next interval was on the nose, and the 1/2 miles were 10 s fast. Today, I did the swim for Friday.
I've been nursing an on and off Left knee swelling, patellar-femoral syndrome thing since I left the hospital three weeks ago (following a ski crash which resulted in a small intra-cranial bleed).
The first time through, I did the Adv plan, and did just fine with the running and swimming. But the biking threw me for a loop, so I totally hacked the plan on the trainer. This time, I'm thinking of modifying, at least for the first 4 weeks, by doing a mix n match of the GF plans, doing Beginner for the rides, and Adv for the swim and the run? Thoughts?
Today I did the Friday swim. I found the sprint part of the 200's tough. The difference between my speed between "sprint" and "easy" is negligible at best, however the effort seems to be ten fold for me! I did 2500 meters total - 1 hour.
Tomorrow I will be skiing and hope to get the 1 hour run in first if temps allow it. Sunday, I'll shoot for that bike!
Re: Mix n match...I plot out my workouts 4 weeks in advance on a white board I keep in my "Tri Office". So it was pretty simple to first load in the beginner plan and fill in the bike workouts, then load in the advanced for the swim and run. My season plan has four weeks of GF, the two weeks in Chile/Peru, then the second 4 weeks of GF. I'll see when I get back if I still need to split between beg (or Int) and Adv. But usually, the "easier" plans have caught up with the advanced by that point anyway.
Sat. blke wko done. This is my first time with "Get Faster", that was a challenging workout.
2X15 Zn4 both @ 1.0, 6X1.5's @ 1.17, 1.15, 1.15, 1.16, 1.15, 1.22 + 2X12' Zn3 both @ .82
Good 2hr ride.
Thanks for starting this thread. I just found it. It will be good to compare notes and keep up the motivation as I try my first Get Faster plan.
I'm a bit outta sync...Yesterday, I did the Saturday ride, today, I ran a 15K race. It's the third in a local series of 5/10/15/20 K (or miles for the gluttonous). I'd won the first two in my AG, so I went again today, even though I have only run three times in the last four weeks, which also included a stint in hospital for a head injury (I'm fine now, just need to not get another concussion in the next couple of months)
Anyway, I tried to teeter on the knife edge of going as fast as I could without causing so much DOMS (delayed onset muscle soreness) that it would impact next week's training. Instead of the 1:09:XX my VDOT would project, I aimed for 1:12 for this 9.3 mile circuit. Hit that exactly, along with the 143 HR I was aiming for. Since I had maybe 3-4 minutes of cushion over the next fastest based on our 5 and 10K times, I was still able to win by 1 minute. The key thing I learned is ... my unconscious central governor is still intact, as he kept me going at precisely the RPE, pace, and HR I had projected. All I see on my watch when running is cadence and total distance, with 1 mile splits, so I guess the TBI did not affect my racing control center, wherever that is
The other thing that was new to me today was that it was the first time over used my Flo 60 front wheel in the wind. I had wins from every direction and they were pretty strong at times so it took some getting used to. The bike felt much more solid when I was on the aero position than when I was riding in the horns. I'm glad that's the case.
Sunday run done. Legs still feeling yesterday's bike.
MS: 2X1 mi Zn4 @ 8:30 & 8:20 + Zn 2 work for a 70' run.
@ Mark L. 2X re legs feeling the bike.
2X 1 mile at 7:16 and 7:24 (goal 7:25) The rest at 8:55 or a fast Z1. 7.83 miles total in 1:10 on a gorgeous Sunday morning.
Swim report: one thing about doing 2 x the GF program, with a three week gap between the two ... I get to compare performances the firs time through with the second. As to swimming, my TT was 2.6 sec/100 yds SLOWER the second time around, but my next two workouts saw pretty much the SAME times in the intervals, +/- less than 0.5 sec/100. And they certainly felt easier this time around. So that's a bit reassuring.
The running and cycling in the first week, I can't compare, as I did the first week differently each cycle.