@ Stephan - 193 lbs / 2.2 = 87.72 Kilos.......296 FTP / 87.72 = 3.374 w/kg..... a very strong w/kg ratio and your right, the more weight you lose the more free speed you get. Well done on the progress gained so far!
@Al - your beautiful rides make my trainer experience look like prison........
Had to make a last minute flight to NYC last night. Got up and did an EZ run in central park but will miss the swim today due to all day meeting and travel home tonight.....
No real complaining here.....maybe some venting but all is good and the work continues.
Got up slowly yesterday after a late flight back from NYC and found my way to the bike by afternoon. Was blessed with great temps and sunshine which led to a quality, hard working 60 mile ride once I got all of the cob webs out.
Closing out week 6 this afternoon with a run. I missed one of my 3 swims this week due to work schedule but I'll take that as water under the bridge....
You guys are looking great from what I can see on Strava! Keep leading!
Al and Shaughn, you guys have really been helpful to me. Thanks for the encouragement and help along the way.
Some updates from this week along with a question, and my pondering some changes for the season ahead.
First the question: What does KMF stand for?
This has been a really weird week, with feeling exhausted and hitting new marks:
recap:
Rest Monday, (Sunday i raced the 5 mile race and maintained the speed I have been doing on the runs. I have been having issues with my heel and ankle and have been feeling like backing off of the running a little. Running also takes a lot out of me).
Tuesday: FTP test, bumped up to 296 from 286
Wednesday Rest: Decided on another day of rest.
Thursday: nice hard run for lunch and a good bike workout in the evening with some tough climbs.
Friday Rest (what's going on.. skipped the swim test and decided to go out to dinner with family instead;; that was good, but three days rest.
Saturday, nice ride with local tri group to learn Trinona course. https://www.strava.com/activities/288013676 This was basically the Trinona Olympic course done twice. Very technical and fun. Was good to get out with some other triathletes too. I have been going solo for quite a while. This slowed me down at times and sped me up at times. Overall fun.
Swim Test today, a little bump from March 7th, 18:13 for the 1000, compared to 18:20. Moved from 1:50 to 1:49 avg. I did that feeling quite tired after yesterday's ride.
Skipped my run and am now just sitting with what feel like very tired legs.
I think the previous weeks have caught up to me. I had gone 25 days without a single day of rest. In the past, I used to take one a week. The intensity of EN is making me faster, but also more tired I think.
I'm feeling a little lost right now waiting on coach Rich. I realized that the half ironman I am signed up for on June 20th is going to be hard to pull off since it comes right before a long Europe Vacation, and I will need to work on the Friday and Monday after the race to get everything done. I started stressing about the logistics of that race and then thought, why do it? I could do the Trinona and an other Olmpic here at home, and have a nice long training weekend that weekend and feel much better. So, I'm thinking of not doing that race. I'm still feeling a little mixed since I have been doing a half every year and I wanted to try a new one, Toughman Wisconsin. I'm just not feeling it right now. I'm more excited about the Olys and the Full IM in October, Louisville.
But this messes with my plan, and I feel a little aimless since I was supposed to start the Half IM training this week.
My ultimate goal is to improve from IM Wisconsin last year where I finished in 12:07 (@1:14 swim, 6:07 bike, @ 4:34 run) and not hurt myself running.
Stephan, I don't believe my inexperience qualifies me to offer any advice but I'll go ahead anyway. Never could keep my mouth shut. You have had a great week and obviously a great GF session. A day off is well deserved and will probably benefit you in the long run. As for the change in schedule, do what you think is right. It sounds like the back to back Olys would be better mentally for you. We are amateurs for a reason and you have 6 months until your A race. Do the races you enjoy! Just like the Ironman is as much about the journey as the destination, this trip should also be about the journey, which includes planning and preparing. Enjoy the anticipation of a great trip. Don't let a hobby get in the way. You'll have enough training stressors in August and Sept. Enjoy this time!
Jay, thanks for taking time to respond. I feel like I am at a different place today than I was yesterday. The intensity of GF and OS has been a big shift for me and I think it was taking a toll on my body and psyche. I got in a swim this morning and feel really good right now to pick up where I left off. I feel more rested, and don't have anything else scheduled for today. I am officially on the IM Half training plan until I hear from Coach Rich.
I think you make total sense when it comes to reminding us to not a let a hobby get in the way. I tend to have an addictive personality and training schedules become like my daily fix. I start to feel really weird when I miss a day or think about changing up my plans down the road. I felt a lot of relief thinking about just dropping the Half and focusing on the Oly's and my upcoming 25th anniversary trip to Europe.
I think Jay gives good advice and rest is always a smart option, especially for us Type "A" personalities who struggle with excess. agree that racing the races you like 6 months before an A race is a good thing, and, racing alone makes you faster.
@Stephan - KMF = Keep Moving Forward, no matter what, in all aspects of life = focusing on what you control and letting go of what you don't control. The one thing we can always control is how we act, respond when the uncontrollables don't fall in our favor.
Solid week out there from all! I completed some track interval work yesterday afternoon and it was not fun given my Z4 bike interval bonanza on Saturday.
Well once again life is messing up my training. I had a great ride on Saturday - did intervals on the trainer - and then the Z3 ride outside. Was very pleasant. No time on Sunday for anything so it became a rest day. Had to do Sunday run this morning and cut it short but still got some speed work in. Will have to do Tuesday ride this afternoon and swim in AM. Giving up a little swim volume to stay on top of the bike/run. Welcome John and Josiah!
A touch of improvement in Sunday's long run/interval session. 10,1 mo, 1:27. I managed 2 x 1 mi @ a little better than TP, then one half mile a little slower tha. TP, and aborted the final interval after 200 meters when I was going "all out" but 20 sec/ mile slower than TP. This was all on a track. It *was* sunny and "warm" 68F, which is a heat wave here for April, but I doubt that was a factor. So after last week's 15 hour volume, and finding myself 2# underweight this AM, I did. 1:45 hour recovery ride this morning, then hit the couch hard. Tomorrow, back at it with full swim, run, bike planned, including 8x1.5' VO2 intervals.
Nice work out there John - "8' at 1.3 FTP and cadence just over 60" - grinding the big ring really helps me build power. Loving the fresh feeling on day one - this too shall pass.
Talked with Coach P on the phone today. Good for me to touch base and stay connected. He encouraged me to run with low intensity this week since I have been feeling a little pain in my right heel and have been feeling fatigued lately. He also said I should mix in some group rides to make my training more enjoyable and less like work all the time.
So, did a fun lunch run today for 50 minutes and didn't look at my watch, but enjoyed the snow, rain, and sleet hitting my face. averaged a little under 10 minute miles jogging. Foot hurt a little but doing ok.
Had to set up the trainer again. Way too cold for me. Hit the 6 x 1.5 vo2, and then some zone 2,3 work.
I woke up this morning UNrefreshed, down a pound despite gorging myself the past two days, and just a little sore in my left shoulder. I could also sense whole body fatigue, the kind that demands some recovery time. So I am skipping my planned morning swim/longer bike, and instead will re-check this afternoon to see if I can handle a VO2 trainer session after 24 hours off.
I'm actually surprised I've lasted this long at my current pace of workouts. Starting April 1, when I came back from two weeks vacation during which I did no training, my Fenix has recorded 41 separate swim/bike/run workouts. In addition, I've been hitting the weight room for about 1.5-2 hours/week. Weekly volume has gone from 11 > 15 > 17 (18 hours the past 7 days), and my TSB has dropped down to -50, so I'm overdo for a rest. Luckily, there's a rainy spell forecast for the next four days, so I'll be forced to drop some of the bike volume I've been doing in prep for the EN Tour of California.
I always find bagging a workout to be as mentally tough as slogging through one, for some reason - just as much guilt as relief.
Al- you know better than anyone the value of rest. Your body won't consolidate the gains from all that hard work otherwise. Recovery IS part of training.
On paper my GF week 7 workouts looks good, but I am struggling to recover and nail each one each day. Feels about right for week 7, just ever so finely walking that thin line between pushing too hard and not hard enough at this point.
Taking it day by day and workout by workout to make it all count before laying on some volume in the coming weeks for the IMLP build.
Checked off my EZ run with strides this morning and hoping to find the swimming pool before the day is over.
Good solid work going on all around! Be smart, be safe, and try to have some fun along the way.......
After working VERY hard at resting yesterday, including a one hour nap, I managed to nail the Thurs VO2 intervals. Today, I'll do a run with uphill strides - I switch the Tues & Fri runs, doing Tues on Fri, and Fri on Mon, it feels better that way - and then just swim + weights on Sat, in anticipation of a duathlon Sunday morning: 5/29/4 run.bike.run. That will serve as my Sunday long run, and Sat FTPish bike, and take three hours, plus warmup. I'm looking forward to racing.
Hello, thanks for your updates. It motivates me. My week has been a little weird. Put in a new training season request when I decided to drop Toughman Wisconsin, June 20th, and change it to Toughman Minnesota in Mid July. So, not sure if Rich will keep me on the IM Half training just push it further out, or switch me to more get faster work. I am enjoying the longer weekend rides.
This week, I have been nursing my feet. I have noticed pain in my heels that I have never had before. It is minimal but noticeable esp. in the mornings. I went and had it checked out yesterday with my Sports, ART guy and he said he doesn't see any damage, but that it is a tight Plantar Fasciitis. So, I've been backing off of the running and skipped my run yesterday. I am going to go find some shoes with a little more heel to toe drop, and pick up the running intensity slowly over the next week or so. I'm also working on stretches. The last thing I want to do is injure myself to the point of run jail.
Got in a good swim this morning and will try to go out for an easy 45' run along the Beautiful Mississippi river today and lunch.
Looking forward to riding two long rides this weekend on the bike. Will try the 30 minute run before the bike ride which will be a new experience for me. I may not do the intensity though.
Great to see everyone keeping the effort up. It's great motivation. I continue to modify the plan to get most of the workouts in. Did modified long run on Monday, Wednesday speed work and just finished Friday's run. Will probably have to move Sunday run to Monday so I can do long ride on Sunday. Saturday is out due to work and weather. Have hit all bike work this week and can tell it's time to test again as the intervals are getting easier. Extra time in Zone 3 (power) is becoming mid-zone 2 (heart rate). Hope that means my work is working. Swimming gets short end of stick but I need less work there. Did 5x400 @ 5:30 on Thursday and held 1:15-1:16. Today was 4x500 followed by some extra 300s cause I had time. Stephan - I hope a little rest and stretching heels that foot. I'm dealing with the same thing and using the roller a lot. Trying to learn from Al that rest at my age isn't always a bad thing.
OK, i need to just get out there and do this 3 hr ride. It's just so damn cold.
I can edit this post since I got out there and got it done. Now I look out the window and the sky is showing and it is in the 50s. It was overcast, windy and in the 40s. My fingers are still cold as I type. Got in a really good ride though. My legs are shot.
So, coach told me to have some fun rides. I listened and joined a group of social riders for a 2 hour ride today. Was kind of nice, but I got really impatient with 50%ftp. The day was absolutely gorgeous though, and we started off at Trempealeau, WI right on the Mississippi. One of the prettiest spots around I think. Very nice and fun ride.
I also did my first pre-ride run before this. My feet felt better. Just bought some Hokas and am trying those out. I kind of like them i think. Not noticing any heel pain right now and they felt light and comfortable.
Alright so yesterday was a throwaway due to work and weather. Moved Saturday long ride to today and woke up to rain and cold (for NC). Did 2.5 hours on trainer. Thankful for TrainerRoad and Netflix. Swim and long run tomorrow.
Stephan, on another note, there is a post under medical help with some great stretches for PF. Has really helped me these past few days.
Today: first multi-sport event of this year, the Mt Rainier Duathlon. 5.2 miles run @ 7:38 pace, 29 mile bike with 1600' elevation gain @ IF of 0.77, then 3.8 mi run @ 7:47. I didn't hurt myself, which is always a plus these days. I was 39th/94 overall, and 1st/3 in my AG. Next Sunday: a half marathon, where I'll try to stay under 1:40 for the last time (kind of a reverse PR as I age?)
Al - Awesome job! I don't know how those results compare with your goals, but considering your year, the results are fantastic. Keep up the good work. You are a great motivation to so many of us.
Al- Nice job out there! I missed Wed & Thur of my week1. Job is really cramping my AG career. Hit all the weekend numbers with a long hard ride Sat and solid track intervals yesterday. Looking forward to getting in all the volume this week. Let's get'er done boys!
congrats Al and everyone for a great week of training. I, too, am getting adjusted to higher bike volume, after my first weekend of two day in a row bike rides, my legs feel shaking today. Decided to skip swim, take the day off and get a massage. That will come later today.
because I dropped Toughman Wisconsin in June and will now be doing Toughman Minnesota in July, I have a few more weeks of Get Faster rather than jumping into my HIM training.
Should we start a May 2015 Get Faster Thread? Anyone still on board?
The other thing, I'm trying to figure out how or if I should continue to add a little more volume than the bike portion of the Get Faster. I know the HIM had me doing two rides on the weekends and moved my long run to Thursday. I wondering if any of you do the long run on Sunday, and then go out and do an easy ride after that or if you might add an hour to your Saturday ride just to get more volume in? Our weather has finally turned nice and it is fun to get out on the bike.
Got in a run yesterday morning, and a good solid bike ride outside for one hour working on FTP and some VO2 up the hills.
Swam this morning and had horrible cramps in my calves during the sprints of 25 or 50 yards. Plan on hitting the 2 x 1 mile z4 run this evening.
One other thing I noticed is that when I used the new EN kit during my ride that it might be see through when it gets wet or when you practice peeing on the ride. I know when I am racing I am drenched from head to toe. Material is awfully thin.
Comments
@ Stephan - 193 lbs / 2.2 = 87.72 Kilos.......296 FTP / 87.72 = 3.374 w/kg..... a very strong w/kg ratio and your right, the more weight you lose the more free speed you get. Well done on the progress gained so far!
@Al - your beautiful rides make my trainer experience look like prison........
Had to make a last minute flight to NYC last night. Got up and did an EZ run in central park but will miss the swim today due to all day meeting and travel home tonight.....
Keep the updates coming!
SS
No real complaining here.....maybe some venting but all is good and the work continues.
Got up slowly yesterday after a late flight back from NYC and found my way to the bike by afternoon. Was blessed with great temps and sunshine which led to a quality, hard working 60 mile ride once I got all of the cob webs out.
Closing out week 6 this afternoon with a run. I missed one of my 3 swims this week due to work schedule but I'll take that as water under the bridge....
You guys are looking great from what I can see on Strava! Keep leading!
SS
Al and Shaughn, you guys have really been helpful to me. Thanks for the encouragement and help along the way.
Some updates from this week along with a question, and my pondering some changes for the season ahead.
First the question: What does KMF stand for?
This has been a really weird week, with feeling exhausted and hitting new marks:
recap:
Rest Monday, (Sunday i raced the 5 mile race and maintained the speed I have been doing on the runs. I have been having issues with my heel and ankle and have been feeling like backing off of the running a little. Running also takes a lot out of me).
Tuesday: FTP test, bumped up to 296 from 286
Wednesday Rest: Decided on another day of rest.
Thursday: nice hard run for lunch and a good bike workout in the evening with some tough climbs.
Friday Rest (what's going on.. skipped the swim test and decided to go out to dinner with family instead;; that was good, but three days rest.
Saturday, nice ride with local tri group to learn Trinona course. https://www.strava.com/activities/288013676 This was basically the Trinona Olympic course done twice. Very technical and fun. Was good to get out with some other triathletes too. I have been going solo for quite a while. This slowed me down at times and sped me up at times. Overall fun.
Swim Test today, a little bump from March 7th, 18:13 for the 1000, compared to 18:20. Moved from 1:50 to 1:49 avg. I did that feeling quite tired after yesterday's ride.
Skipped my run and am now just sitting with what feel like very tired legs.
I think the previous weeks have caught up to me. I had gone 25 days without a single day of rest. In the past, I used to take one a week. The intensity of EN is making me faster, but also more tired I think.
I'm feeling a little lost right now waiting on coach Rich. I realized that the half ironman I am signed up for on June 20th is going to be hard to pull off since it comes right before a long Europe Vacation, and I will need to work on the Friday and Monday after the race to get everything done. I started stressing about the logistics of that race and then thought, why do it? I could do the Trinona and an other Olmpic here at home, and have a nice long training weekend that weekend and feel much better. So, I'm thinking of not doing that race. I'm still feeling a little mixed since I have been doing a half every year and I wanted to try a new one, Toughman Wisconsin. I'm just not feeling it right now. I'm more excited about the Olys and the Full IM in October, Louisville.
But this messes with my plan, and I feel a little aimless since I was supposed to start the Half IM training this week.
My ultimate goal is to improve from IM Wisconsin last year where I finished in 12:07 (@1:14 swim, 6:07 bike, @ 4:34 run) and not hurt myself running.
Thanks for letting me vent. I feel better now.
Jay, thanks for taking time to respond. I feel like I am at a different place today than I was yesterday. The intensity of GF and OS has been a big shift for me and I think it was taking a toll on my body and psyche. I got in a swim this morning and feel really good right now to pick up where I left off. I feel more rested, and don't have anything else scheduled for today. I am officially on the IM Half training plan until I hear from Coach Rich.
I think you make total sense when it comes to reminding us to not a let a hobby get in the way. I tend to have an addictive personality and training schedules become like my daily fix. I start to feel really weird when I miss a day or think about changing up my plans down the road. I felt a lot of relief thinking about just dropping the Half and focusing on the Oly's and my upcoming 25th anniversary trip to Europe.
Keep your mouth open. Good stuff comes out Jay.
Howdy Al, KMF and all you other peeps. I'm coming off an Oly. and jumping in @ week 2 - GF. Looking forward to it!!
I think Jay gives good advice and rest is always a smart option, especially for us Type "A" personalities who struggle with excess. agree that racing the races you like 6 months before an A race is a good thing, and, racing alone makes you faster.
@Stephan - KMF = Keep Moving Forward, no matter what, in all aspects of life = focusing on what you control and letting go of what you don't control. The one thing we can always control is how we act, respond when the uncontrollables don't fall in our favor.
Solid week out there from all! I completed some track interval work yesterday afternoon and it was not fun given my Z4 bike interval bonanza on Saturday.
I am moving on to GF week 7......
Welcome Josiah!
Be safe and have fun out there this week!
SS
Nice work out there John - "8' at 1.3 FTP and cadence just over 60" - grinding the big ring really helps me build power. Loving the fresh feeling on day one - this too shall pass.
Hi all!
Helps to see the group getting bigger and more postings of hard work / commentary!
Got in a slow (tired) 4,000 yd swim yesterday. As Al eluded below, I also had a Vo2 trainer session this morning:
https://www.strava.com/activities/289749971
That really sucked..........
Trying to get some bounding in this afternoon in between work commitments.
Keep hammering / posting all!
SS
Talked with Coach P on the phone today. Good for me to touch base and stay connected. He encouraged me to run with low intensity this week since I have been feeling a little pain in my right heel and have been feeling fatigued lately. He also said I should mix in some group rides to make my training more enjoyable and less like work all the time.
So, did a fun lunch run today for 50 minutes and didn't look at my watch, but enjoyed the snow, rain, and sleet hitting my face. averaged a little under 10 minute miles jogging. Foot hurt a little but doing ok.
Had to set up the trainer again. Way too cold for me. Hit the 6 x 1.5 vo2, and then some zone 2,3 work.
Swim and another fun run tomorrow.
I woke up this morning UNrefreshed, down a pound despite gorging myself the past two days, and just a little sore in my left shoulder. I could also sense whole body fatigue, the kind that demands some recovery time. So I am skipping my planned morning swim/longer bike, and instead will re-check this afternoon to see if I can handle a VO2 trainer session after 24 hours off.
I'm actually surprised I've lasted this long at my current pace of workouts. Starting April 1, when I came back from two weeks vacation during which I did no training, my Fenix has recorded 41 separate swim/bike/run workouts. In addition, I've been hitting the weight room for about 1.5-2 hours/week. Weekly volume has gone from 11 > 15 > 17 (18 hours the past 7 days), and my TSB has dropped down to -50, so I'm overdo for a rest. Luckily, there's a rainy spell forecast for the next four days, so I'll be forced to drop some of the bike volume I've been doing in prep for the EN Tour of California.
I always find bagging a workout to be as mentally tough as slogging through one, for some reason - just as much guilt as relief.
On paper my GF week 7 workouts looks good, but I am struggling to recover and nail each one each day. Feels about right for week 7, just ever so finely walking that thin line between pushing too hard and not hard enough at this point.
Taking it day by day and workout by workout to make it all count before laying on some volume in the coming weeks for the IMLP build.
Checked off my EZ run with strides this morning and hoping to find the swimming pool before the day is over.
Good solid work going on all around! Be smart, be safe, and try to have some fun along the way.......
SS
Hello, thanks for your updates. It motivates me. My week has been a little weird. Put in a new training season request when I decided to drop Toughman Wisconsin, June 20th, and change it to Toughman Minnesota in Mid July. So, not sure if Rich will keep me on the IM Half training just push it further out, or switch me to more get faster work. I am enjoying the longer weekend rides.
This week, I have been nursing my feet. I have noticed pain in my heels that I have never had before. It is minimal but noticeable esp. in the mornings. I went and had it checked out yesterday with my Sports, ART guy and he said he doesn't see any damage, but that it is a tight Plantar Fasciitis. So, I've been backing off of the running and skipped my run yesterday. I am going to go find some shoes with a little more heel to toe drop, and pick up the running intensity slowly over the next week or so. I'm also working on stretches. The last thing I want to do is injure myself to the point of run jail.
Got in a good swim this morning and will try to go out for an easy 45' run along the Beautiful Mississippi river today and lunch.
Looking forward to riding two long rides this weekend on the bike. Will try the 30 minute run before the bike ride which will be a new experience for me. I may not do the intensity though.
Glad that IMLOU is a long ways off still.
OK, i need to just get out there and do this 3 hr ride. It's just so damn cold.
I can edit this post since I got out there and got it done. Now I look out the window and the sky is showing and it is in the 50s. It was overcast, windy and in the 40s. My fingers are still cold as I type. Got in a really good ride though. My legs are shot.
https://www.strava.com/activities/292448543So, coach told me to have some fun rides. I listened and joined a group of social riders for a 2 hour ride today. Was kind of nice, but I got really impatient with 50%ftp. The day was absolutely gorgeous though, and we started off at Trempealeau, WI right on the Mississippi. One of the prettiest spots around I think. Very nice and fun ride.
I also did my first pre-ride run before this. My feet felt better. Just bought some Hokas and am trying those out. I kind of like them i think. Not noticing any heel pain right now and they felt light and comfortable.
Good week overall. Who is next to report out?
Stephan, on another note, there is a post under medical help with some great stretches for PF. Has really helped me these past few days.
Today: first multi-sport event of this year, the Mt Rainier Duathlon. 5.2 miles run @ 7:38 pace, 29 mile bike with 1600' elevation gain @ IF of 0.77, then 3.8 mi run @ 7:47. I didn't hurt myself, which is always a plus these days. I was 39th/94 overall, and 1st/3 in my AG. Next Sunday: a half marathon, where I'll try to stay under 1:40 for the last time (kind of a reverse PR as I age?)
Reporting in.....
Congrats Al on a HUGE performance and placing!
Closed out Week 7 GF with no injuries and one tired body! TSB is pretty far south right now. Testing and lower volume this week.
Actually got sunburned yesterday during my 90 minute run intervals - no cloud cover, 82 and 62% humidity - was feeling the suck.
Trying to get my head around more volume and warmer temps coming my way in the next two months.
Have a great week all!
congrats Al and everyone for a great week of training. I, too, am getting adjusted to higher bike volume, after my first weekend of two day in a row bike rides, my legs feel shaking today. Decided to skip swim, take the day off and get a massage. That will come later today.
because I dropped Toughman Wisconsin in June and will now be doing Toughman Minnesota in July, I have a few more weeks of Get Faster rather than jumping into my HIM training.
Should we start a May 2015 Get Faster Thread? Anyone still on board?
The other thing, I'm trying to figure out how or if I should continue to add a little more volume than the bike portion of the Get Faster. I know the HIM had me doing two rides on the weekends and moved my long run to Thursday. I wondering if any of you do the long run on Sunday, and then go out and do an easy ride after that or if you might add an hour to your Saturday ride just to get more volume in? Our weather has finally turned nice and it is fun to get out on the bike.
Got in a run yesterday morning, and a good solid bike ride outside for one hour working on FTP and some VO2 up the hills.
Swam this morning and had horrible cramps in my calves during the sprints of 25 or 50 yards. Plan on hitting the 2 x 1 mile z4 run this evening.
One other thing I noticed is that when I used the new EN kit during my ride that it might be see through when it gets wet or when you practice peeing on the ride. I know when I am racing I am drenched from head to toe. Material is awfully thin.