May 2015 Get Faster
We are wanting to continue this thread for as far as it can go in May. Let's keep posting and supporting one another. I've learned a lot here and look forward to this month of training.
So for this last day of April.
Yesterday, I had mixed results with my swim and run. I could definitely tell I have gotten faster in that I am consistently well under 2:00 per 100 even when swimming recovery now. That is awesome for me. My tt time increased only 1 second at last test, but overall I am seeing 2-3 second improvements. The down side is that my calves kept cramping up really bad.
Then on my track run, I have been having heel pain and switched to hokas. I did 2 x 1mile at zone 4, and was like 30 seconds faster than my zone 4 pace without even trying hardly. It was weird. However, I still woke up to the sore heels this morning. Hope that goes away. More stretching and all in the works for me today. Bike ride tonight. The weather is fabulous here in Wisconsin right now.
Comments
Yesterday was a tough, yet fun day of training (I guess you can call it that).
I'm on week two of GF plan right now. (Basically doing it over again since I dropped my HIM race in June and will be doing an Oly instead). My scheduled workout: WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS: 3 x 8' (4') @ 95-100%/Zone4/Hard. CD: 5-10' @ 65-70%/Zone1/Easy
Coach Patrick has encouraged me to do some fun activities to help me enjoy the training more. So we talked about joining group rides. A guy I know invited me to this Thursday night ride, said they would be doing @25 miles or so. Fun time.
I got out my old Bianchi road bike that I haven't been on much over the past years, and fixed the flat, put oil on the dusty chain, and got it ready to ride. I feel funny without my Tri bike. It has a triple on the front and I did not feel comfortable riding it.
I showed up right at the start time and find a group of about 15 roadies all male around 20-30 years old. (I'm 50 next month). They laughed a little when they saw me but were respectful of their elder.
I don't have a power meter on my bike, so i don't know what my numbers were. I only know that I was huffing and puffing the whole time. We ended up climbing over 2000 ft, and riding about 32 miles. Those skinny guys flew up the hills and left me in the dust. A couple of them were nice enough to slow down to a point I could get close to them again and not get lost.
I believe that I had to of averaged zone 4 for most of the ride. Definitely had a lot of VO2 max as well. The easy moments felt like zone 3, There was no zone 1,2 except on the downhills.
Anyway, Not sure that was good, but it was fun, and I may try it again next Thursday. Maybe I won't be the last one back this time.
https://www.strava.com/activities/295741363
This morning was 61 degrees where I live in Tampa. Hold the phone! Weather that nice in May means throw everything off the table and run long. I went 15 miles before work and didn't require an IV. Tomorrow I'm entered in the Hurricane Man 2.4 Open Water Swim which attracts about 85% single sport swimmers and a few triathletes getting ready for an IM. This will be my 5th time in this race and I need/want it because my race in Sweden next month starts with a 2.6 mile swim. Apart from this morning's long run and tomorrow's long OWS, I've pretty much hit the target so far this week.
no hacking for me yesterday: was glad to get in my friday workouts of 40 minutes easy running and 2000 yards at the pool last night at t pace. Was really happy I was able to hit T Pace even with my tired legs from the hard bike ride Thursday. Feeling the accumulative effects of the week today though. Looking forward to a long ride with temps in the low 80s here today.
I should be back on track tomorrow morning starting with a hard 6 mile run.
@Paul, nice swim time (at least for me). I was like you today on my bike ride. Totally drained. I got in 57 miles in mostly zone 2. Climbing hills I hit some zone 4 and vo2, but just didn't have energy. Temps here were in the 80s for the first time this year and the wind was blowing good. My legs still felt zapped from the roadie ride i did thursday.
@john, Like you said, those roadie rides of that nature require recovery payback. here is my ride from today, still felt good about it. leg's cramped up really bad after it was done. https://www.strava.com/activities/296898032
My week two has me doing 70 minutes tomorrow. I will try to mow the lawn too, since it is growing now.
Mon - did the assigned workout and added more. 3500 yards. Heading to the weight room tonight.
@Jay and @ Paul nice work. Paul wow, you have some numbers.
I finished off the week feeling good. Sunday got in a 70 minute run and negative split it ending up in zone 3. I was still tired from the cycling and it was really hot for Wisconsin in the 80s. Have to acclimate to warmer weather (today is 60s again).
This week I travel to Atlanta and won't be able to ride Thursday so I got in a bike yesterday and felt really strong PRing on some of my local hills on strava. Loved that. Got in a swim this morning and was hitting times I don't normally hit, so getting faster there too.
Thinking about getting in one more bike ride tonight before heading to the airport. Will run in Georgia next couple days and get back to biking here on the Weekend.
Stephan - you're gonna get some heat acclimatization down in Georgia. We're really warming up this week in the South.
I'm back at it this week with 1 swim, run and bike so far this week. The bike is interesting because it is easily my weakest leg but I'm seeing some good improvement on the trainer. Thank you EN and TrainerRoad. I'm in Week 7 of Intermediate Get Faster. Decided to do the Advanced workout today which is 2' VO2 intervals. Had no trouble with the intervals and was several points above goal on most of them. Starting to think I might actually get there. Long ride this weekend might shed some light on where I am.
Tue AM - 30 miles on the drainer including the assigned 5 x 2 mins of VO2 and a boatload of Z3 following. Watched "IP Man" for the nth time! Martial arts movies are the best for hard bike work, especially if a VO2 section comes up during a great fight scene.
Tue PM - 5 miles with 6 x bounding up a hill. Hadn't done that since last summer...takes some admin time to get to a good hill, but I made the trip...not like Atlanta where they are all over the place. I need more of this kind of work.
Wed AM - 5,000 yard swim. Yeah, buddy. I went off the reservation for that, but my race in Sweden next month opens with a 2.6 mile swim. I did the Triple O distance in 2008 and recall climbing up on the dock and laying there for a minute wondering how I was going to finish. I learned my lesson.
Wed PM - 7 mile run with 3x1 mi hard. Felt strong...for an old guy...it's all relative.
I have to travel next week so I'm hoping for another solid block this week.
We getting faster yet?
I don't feel faster on my running zone 4 wise, but I have been backing off because of heel pain lately. I do notice that my slow comfortable pace is faster now. I consistently run around 9:10 when I just run. That is probably 30s faster than it used to be. Don't know if that means anything, just notice it.
Had fun running in Atlanta although, I got lost and was in a neighborhood that frightened me a little. Also had to watch for cars and stuff. Overall though I put in over 20 miles exploring Atlanta. Found a really neat trail near the Carter Museum that took me to Piedmont Park which is another fun place to run. Also enjoyed running in Martin Luther Kings old neighborhood and seeing his childhood church. Running and exploring is so cool and one of the best ways to see a city I think.
Got back yesterday and got on the bike right after my flight. Felt great and decided to use hills for my FTP and VO2 work. Will try to get in a ride today. Haven't planned that out yet, but will likely do a couple hours at ABP.
Next
https://www.strava.com/activities/301328405Did 7x2' VO2 on the trainer on Tuesday and Thursday. Hit all the numbers. Then on Saturday I did 2x20 at 1.05 and 1.08. Felt pretty good. Finished with a little time in in Z3.
Swim continues to be neglected child but swam a little. Then today did a 2.4 OWS in very choppy conditions. Garmin read 2.3 but time was 52:21 so I'm ok with where I am.
Test week this week so hope to see some good improvement in FTP and get closer to the 3W/kg number. Probably will not test for run but keep doing what I'm doing.
Keep up the good work!
Wow Jay, you are an incredible swimmer. I would love to swim that fast. I've been happy with consistent numbers in the 1:48 range for 100s at T pace effort. I think I've gotten a smidge faster but not much.
Had a great ride last night. felt really good.
Backing off a little this week due to travel/conference, but have a big weekend planned.
Rest day yesterday and supposed to test today on trainer. Long day at work on my feet. Felt tired. Gonna put off the test until Thursday. Hope to get FTP close to 200. (When you're FTP is still below 200 you better be a good swimmer, right?) Run intervals tomorrow morning.
Paul, I just noticed that you're going to Sweden for ITU WC. That's awesome! Will be rooting for you and following from here.
@ Jay - at my age I am combining my 2 biggest passions -- endurance sports and travel. I definitely focus more on qualifiers knowing I will be crushed like a pop can at the worlds. So don't expect much 'cause mostly I'll be cruising the course in Jun thinking "look, I'm racing in Sweden" and the same thing for Austria in August. Meanwhile, may I suggest a mantra for your "one thing" at Louisville? SAVE SOME SNACKS FOR PAUL!!
Took yesterday off to rest.
Hit a good run at lunch today with strides and some z2 work.
Weather has turned cold here again, and windy. Took the bike indoors for trainer, 2 x 12 FTP. Was a little hard but I hit them close enough.
Put some money into my old road bike and will pick that up Thursday and do another group ride with those crazy young roadies. I'm kind of looking forward to the challenge. Will have a power meter on my bike now, so I can gauge what i am putting out.
Took yesterday off to rest.
Hit a good run at lunch today with strides and some z2 work.
Weather has turned cold here again, and windy. Took the bike indoors for trainer, 2 x 12 FTP. Was a little hard but I hit them close enough.
Put some money into my old road bike and will pick that up Thursday and do another group ride with those crazy young roadies. I'm kind of looking forward to the challenge. Will have a power meter on my bike now, so I can gauge what i am putting out.
Got in a solid 3 x 1 mile run at lunch today at zone 4. Perfect weather, mid 60s, sunny along the Mississippi.
Swam tonight, went well until the last 600 yards or so when my calves and feet just started cramping up like crazy. I was drinking water and had eaten about an hour before. I just wonder if it is because of the hard run at lunch or if I need to figure something out. It has happened a couple times now, and it stops me in my tracks.
As with last Thursday, instead of just repeating Tuesdays 6 x 2 min V02, I selected a Spinervals workout designed to work anaerobic power. Last week was "Dropping the Hammer" and today was "3 Minute Mania". They hurt! I did a short 20 min brick run after the bike. Tonight will be a slow 6 mile jog.
Raining, 50s, hit the trainer again. Forgot how hard 2 x 15FTP can be on a trainer. yikes. Hit it though, had to go minute by minute through the last 7 minutes though.
Oh, and I'm losing weight too. @188 right now. I was stuck at 193 for like 4 months.
Last night was a OWS with local Tri group. Did about 1.5 miles. This morning was easy-ish 8 mile run just to get in some miles. Tried to keep HR in Z2. Was low Z2 on flats and high Z2/low Z3 on hills. Averaged 9:00/mile, which is ok for me.
Working nights this weekend so will probably only do some EZ bike/run. Plan to try another sweat test tomorrow on bike.
I'm finished with Get Faster and headed to Intermediate HIM on Monday in preparation for Lake Logan HIM on August 8. Think I'll continue to post here until y'all are ready to move to a new forum for HIM/IM training.
@jay, way to go on that FTP bump. Nice work. That is significant progress.
@Craig, good to have you here, the more the merrier. Jay is the fast swimmer. I will just hold onto his ankles and let him pull me the 2.4 miles at Louisville.
Just finished a delicious lunch run. The temps are perfect here right now and everything is so fresh and green. I love Wisconsin this time of year. Our summers rock! Summer isn't here yet though, that is still a little ways off.
Hard to get the 20 strides in though. That is a lot of strides for a 45 minute run. Think I lost count after 10. ONce I went back and looked at the actual workout it said, 6 x 20" strides. ooops. Did a few too many.
Will try to get in a swim this afternoon. Tomorrow, I'm taking my newly revived road bike out and am headed to Westby WI for their Settende Mai festival bike ride (60 miler). Gonna be social a little and see how the bike works. Mixing it up a little and getting off the tri bike.
AM - 3800 yards in the pool including 5x500 per the plan. This time of year pushing the swim to the evening would lead to a high chance of pool closure due to storms.
PM - 40 mins at Snap Fitness then out for a 45 min run w 12 x 20" strides. I was only supposed to do 8 but I read Stephan's post too quickly and wasn't sure if was supposed to be 20 strides which seemed like too many so I figured 12 was enough. Typical afternoon storm pattern but not enough rain to cool things down below 81. Freakin' humid!
AM - bike w 2 x 20 mins Z4 then 4x2mins Z5 (very hard!) + Z3 + Z2 = 70 miles. Pushing the distance up after the workout. 6 weeks to race day!
PM - added 2700 yard swim to the plan with a Sara McLarty workout.
Got my road bike out and did a 100k group ride in Westby Wi at the Syttende Mai festival. Beautiful day. Felt good. Mostly just an ABP ride. https://www.strava.com/activities/305778500
Hey Craig nice work. Today on my run, I totally skipped my z4 as my legs were really tired. Ended up doing an easy run of about 5 miles and called it a day. Good week overall though for me.
Also, Craig, my hometown is Davis Calif. Mom still lives there. We will need to touch base next time I visit.