+1 on what Al has said. All of it is wisdom you must apply as a self coached athlete. For me sleep is critical. And at 61 recovery is slower. So for me I must take each workout with a view of my current experience in that day.
For example, on Saturday I ran a favorite of mine with friends; a hilly 17.4 mile trail race and on a very technical trail (rocks, roots, ankle busters). Wouldn't miss it for the world. But on Sunday through Tuesday I tempered the bike workouts to progressively add intensity, knowing that for me any more would risk injury. Given the change in plans (8 to 10 week) also has given me another opportunity to adjust by throwing in a 5K track test tomorrow, BUT only if I am up to it on Thursday morning.
There is no shame in skipping a workout once in a while to regain your overall fitness.
Al......thanks for the input! There's a lot of wisdom in what you've spoken and it's made me reassess the overall picture of what I'm trying to accomplish long term.
I'm currently using the intermediate plan and feel comfortable with the workload it requires. To be honest, I think I'm not recovering properly and need more fluid intake and better quality calories.
I try very hard to watch my diet but will admit I've had some serious evening cravings and have taken in some junk food I probably shouldn't. I'm 49 y/o and 144 lbs. and I think my attitude has been, I'll burn it off. I think those 2-3 bowls of cereal are doing more harm than good!
I also think I need to be drinking more water throughout the day than what I am.
Anyway, I'm kind of rambling but just sharing some of my personal observations. I appreciate your post Al because it's really made me think about the overall picture rather than just the workouts.
By the way....I got my 2 x 1-mile and 2 x .5 mile Z4 work done early this morning. Has anyone heard from the coaches about what week we should be in since the plan was updated?
I was in week three but now that the workout have changed I'm not sure if I should modify the remainder of the week or keep it as previously planned. Thanks!
As you know, we recently released new, reworked Get Faster plans. Go here to read all about them and follow my instructions in that thread for how/where to post any questions you have. Thanks!
Just checked out the new 10-week GF plans ... I really like the stacked rides on the weekend, the run focus during the week, and the Wednesday swim now listed as optional. Weekly volume seems heavier than the previous GF plans. Will switch to following these, as well as following Al's solid advice.
Update: so far this first week (wk 3) of my GF cycle, I've biked twice, swum twice, and run 4 x. At moment, it feels more like "Get used to training again", rather than Get Faster. Yesterday, first outdoor bike since the day before my surgery, Nov 4. Then I went 17.5 miles in an hour; today, I managed 28 miles in 2 hours.
Today, just before the rain started, I ran 8.8 miles in 1:20:45 - my longest run since the final long run before last fall's IM, when I went 8.36 mi in 1:20:00. (but that was 88F and humid).
But, given where I ended up last year, any day my arms and legs still work is a good day.
Al, that does sound like good news. I was off for an extended injury and did not know that you were off. I'm sure the road back will be good. See you in Choo.
Just dropped into the GF plan this week. Off to a spotty start. Still ramping back up after a SI joint sprain 6 weeks ago. Focus being on running 30-40 miles per week and bike work by PE with no interval work yet.
60' bike on Tuesday 2x20 @ .80
Worked my long run in today between storms. The wind was brutal. The wind gusts made it feel like I was running in place. Luckily, the bulk of the headwinds were on the outbound leg.
77' for 9.20 miles Average pace 8:34 with a push at the end of 8:10, 7:37 & 6:55
I'm finally back to full speed and using the new Get Faster (Beg) plan. I like it!
The Saturday ride is challenging: 2.5 hrs total with 48 minutes at 100% FTP and another 6 minutes at VO2_max. I managed to do all the intervals at the prescribed intensity, but my legs were cooked by the end of the ride!
I completed my week 10 FTP test today and once again....a decrease in FTP. Ever since the beginning of OS it seems that my test results stink and I think I've created some mental anxiety to "perform" rather than just let it happen.
I know I'm fit.....and I KNOW my FTP is higher than the results I'm posting. I seem to have a problem during the test itself so maybe I can gain some insight/knowledge from the experienced folks here.
All of my tests have been using Trainer Road and my Kickr. For whatever reason when the test shifts from ERG mode to Slope mode I sort of panic and try to find the right gear. Granted.....all of this is somewhat new to me so please bear with my inexperience.
I'm curious what chainring (big or small) you test in and approximately what cadence you try to maintain? If you break the 20' test into quarters, do you try to increase power each 5' or maintain consistency throughout?
Again, I know I'm more fit than my test represents and want to learn to execute this process the best I can. I truly appreciate your help and any tips or guidance you can pass along. Thanks!
Hi Todd - I have the same issue ... three rather unsuccessful FTP tests so far. My mid-week workouts with 2x20 have been at greater power than the single 20-minute test. My theory is that doing both the VO2 max and FTP tests together have been too much, so I plan to try them separately next time.
I use a course with a constant incline (varies between 0.5 and 1.5%), keep it in the big chain ring at about 85 rpm, and try to hold steady power throughout.
2 weeks left for me in that plan before jumping to the HIM!
I wasnt really sure about that plan when I started it, but since 2 weeks I find easier to hit the number, the 90' run get me to run a half marathon every week. I really have the feeling that I got faster and more specificaly, stronger on the run!
Can't wait to race for the first time of the year to put everything together
Welcome SS. Impressive last week as would be expected from you.
I was headed into a similar week as yours, until foot pain derailed much of this past weekends wko's. Pain on the 5th metatarsal on the left foot started out of no where during my long run on Thursday. Finished my run, as it was more of a nuisance than anything. Walking hurt through Saturday though, not good.
Swam on Friday and then took Saturday off. 1:35 trainer wko on Sunday went well, with no pain. YES!!! I can swim and bike.
Podiatrist appt scheduled for Wednesday afternoon.
Finally made it to the GF plan as of today, after doing the NOV OS and a 2 week swim camp Coach R has me going in on week 3. So, swam 2200 meters this morning and hope to get in an EZ run later today. The intensity and frequency should pick up and carry my through my first HIM in June, where I'll switch over to the IM plan. Looking to share some team mojo here...swim camp is a lonely place
@Todd - has running volume/intensity increased during your last block vs. the past? Sometimes, an increase in run load, can make it very tough to improve or maintain and already strong FTP and something will give......not a bad thing, just a step in your evolution....
As overall training volume from SBR increases during the spring months over the winter months, it is also normal to find yourself struggling to maintain a strong, OS driven FTP baseline.
Hope these thoughts might shed some light on your quandary.
I'm still adjusting to the volume on the AGF plan. My OS weekly volume was about 9 hours, and getting up to 12 hours has been a challenge. I figure that's the reason for lower-than-expected power tests, and some sluggish times for run intervals. I looked ahead to the Short Course plan, and that looks easy by comparison.
woosh... SS is in the GF, we gotta get back to work to keep chasing him!!
more seriously, this training plan is really hard to get on board, it took me a good 3 weeks before being confortable with the volume and hitting the numbers.
Last week, was the one that I felt not dying of doing all the wkouts.
The GF workouts are tough, especially the Saturday bike workout. Thanks to a brutally wet winter and a tight schedule, I've done most of the Saturday workouts on the trainer. I created custom workouts in TrainerRoad. To my surprise, the Saturday week 8 Beg bike workout has a TSS of 193 - more difficult than 97.8% of the standard workouts in TrainerRoad. I imagine that the intermediate and advanced workouts are even more difficult.
Purchased some ROKA swim shorts and used them for the first time during yesterday afternoon's 20X100 bonanza in a SCM pool. Really like them! Need to send them back for one size larger however.
I'm struggling today team.....my "Big Day" this past Saturday has chased me down. I felt really good Sunday and decent yesterday but today I have ZERO motivation and am hungry beyond belief!
I'm supposed to run and swim today and think I can pull the swim off but am uncertain about running Z4 intervals at this point.
I don't know but think maybe going from OS to Swim Camp to GF and now in week 11 of HIM plan hasn't caught up with me. I'm trying to learn the charts in Training Peaks and my current TSB is -30.8. My understanding is you want this number slightly negative or slightly positive? Is this correct?
Anyway, I'm trying to convince myself to give the swim a shot at lunchtime.
Hope everyone has a good day and thanks for the support!
I'm trying to learn the charts in Training Peaks and my current TSB is -30.8. My understanding is you want this number slightly negative or slightly positive? Is this correct?
The TP website says (with caveats of personal variability) from -10 to -30 is a reasonable range to be when you're in training and building up, if you're 0 to -10 then you're plateauing, and if you're above 0 then you're losing fitness (e.g. wihch is great during your taper). Of course those are all just ballparks, but in this case it seems to be matching what you're feeling with a more negative number, aka tired! There's a lot of running in the GF plan (my opinion based on what I was doing previously), which is great, but if it were me I might listen to your body and skip the run for today, or swap it out for a lower priority run later in the week maybe? Rest up, and have a snack. Or two. Good luck!
@Todd - I feel ya on the fatigue. I hit -30 last Thursday and went into Saturday at -37 with a projected -46 come Monday. A foot niggle had me stand down on Saturday, which I should have done anyway as I was in zombie mode from fatigue. That day off and dropping 2 runs, over the weekend has me at a manageable -22.
I would rest today. The swim probably won't hurt, but that the run will bury you for the week. Better to take a day off now, and put the wheels back on.
Comments
For example, on Saturday I ran a favorite of mine with friends; a hilly 17.4 mile trail race and on a very technical trail (rocks, roots, ankle busters). Wouldn't miss it for the world. But on Sunday through Tuesday I tempered the bike workouts to progressively add intensity, knowing that for me any more would risk injury. Given the change in plans (8 to 10 week) also has given me another opportunity to adjust by throwing in a 5K track test tomorrow, BUT only if I am up to it on Thursday morning.
There is no shame in skipping a workout once in a while to regain your overall fitness.
I'm currently using the intermediate plan and feel comfortable with the workload it requires. To be honest, I think I'm not recovering properly and need more fluid intake and better quality calories.
I try very hard to watch my diet but will admit I've had some serious evening cravings and have taken in some junk food I probably shouldn't. I'm 49 y/o and 144 lbs. and I think my attitude has been, I'll burn it off. I think those 2-3 bowls of cereal are doing more harm than good!
I also think I need to be drinking more water throughout the day than what I am.
Anyway, I'm kind of rambling but just sharing some of my personal observations. I appreciate your post Al because it's really made me think about the overall picture rather than just the workouts.
By the way....I got my 2 x 1-mile and 2 x .5 mile Z4 work done early this morning. Has anyone heard from the coaches about what week we should be in since the plan was updated?
I was in week three but now that the workout have changed I'm not sure if I should modify the remainder of the week or keep it as previously planned. Thanks!
Hi All,
As you know, we recently released new, reworked Get Faster plans. Go here to read all about them and follow my instructions in that thread for how/where to post any questions you have. Thanks!
Update: so far this first week (wk 3) of my GF cycle, I've biked twice, swum twice, and run 4 x. At moment, it feels more like "Get used to training again", rather than Get Faster. Yesterday, first outdoor bike since the day before my surgery, Nov 4. Then I went 17.5 miles in an hour; today, I managed 28 miles in 2 hours.
Today, just before the rain started, I ran 8.8 miles in 1:20:45 - my longest run since the final long run before last fall's IM, when I went 8.36 mi in 1:20:00. (but that was 88F and humid).
But, given where I ended up last year, any day my arms and legs still work is a good day.
60' bike on Tuesday
2x20 @ .80
Worked my long run in today between storms. The wind was brutal. The wind gusts made it feel like I was running in place. Luckily, the bulk of the headwinds were on the outbound leg.
77' for 9.20 miles
Average pace 8:34 with a push at the end of 8:10, 7:37 & 6:55
I tried a few z4 intervals, but couldn't hold pace for more that 6 min. I need to test, but want to make sure the hip /back will take the abuse first.
I'm finally back to full speed and using the new Get Faster (Beg) plan. I like it!
The Saturday ride is challenging: 2.5 hrs total with 48 minutes at 100% FTP and another 6 minutes at VO2_max. I managed to do all the intervals at the prescribed intensity, but my legs were cooked by the end of the ride!
I completed my week 10 FTP test today and once again....a decrease in FTP. Ever since the beginning of OS it seems that my test results stink and I think I've created some mental anxiety to "perform" rather than just let it happen.
I know I'm fit.....and I KNOW my FTP is higher than the results I'm posting. I seem to have a problem during the test itself so maybe I can gain some insight/knowledge from the experienced folks here.
All of my tests have been using Trainer Road and my Kickr. For whatever reason when the test shifts from ERG mode to Slope mode I sort of panic and try to find the right gear. Granted.....all of this is somewhat new to me so please bear with my inexperience.
I'm curious what chainring (big or small) you test in and approximately what cadence you try to maintain? If you break the 20' test into quarters, do you try to increase power each 5' or maintain consistency throughout?
Again, I know I'm more fit than my test represents and want to learn to execute this process the best I can. I truly appreciate your help and any tips or guidance you can pass along. Thanks!
I use a course with a constant incline (varies between 0.5 and 1.5%), keep it in the big chain ring at about 85 rpm, and try to hold steady power throughout.
I wasnt really sure about that plan when I started it, but since 2 weeks I find easier to hit the number, the 90' run get me to run a half marathon every week. I really have the feeling that I got faster and more specificaly, stronger on the run!
Can't wait to race for the first time of the year to put everything together
I had a good 13 weeks of OS, then dialed it down one week for Spring Break.
Jumping onto the GF band wagon. Completed Week 1 last week.
~15 hours (with one hour of Z1 recovery ride in there)
1027 TSS........ not really sure that is going to be sustainable (may have to back off of the hacked Trainer intensity stuff)
Began week 2 this morning with a 5 mile run at just better than TRP.
Need the mojo and wisdom here to keep me going!
SS
I was headed into a similar week as yours, until foot pain derailed much of this past weekends wko's. Pain on the 5th metatarsal on the left foot started out of no where during my long run on Thursday. Finished my run, as it was more of a nuisance than anything. Walking hurt through Saturday though, not good.
Swam on Friday and then took Saturday off. 1:35 trainer wko on Sunday went well, with no pain. YES!!! I can swim and bike.
Podiatrist appt scheduled for Wednesday afternoon.
@Todd - has running volume/intensity increased during your last block vs. the past? Sometimes, an increase in run load, can make it very tough to improve or maintain and already strong FTP and something will give......not a bad thing, just a step in your evolution....
As overall training volume from SBR increases during the spring months over the winter months, it is also normal to find yourself struggling to maintain a strong, OS driven FTP baseline.
Hope these thoughts might shed some light on your quandary.
SS
@BM - Welcome to the insanity!
@Phil - respect that run injury (sounds like you are). S & B can be a great place to find intensity while the foot improves!
SS
@PC - cat's out of the bag.................
Nice work by the way man. Trust the plan and the wisdom from the wise one's in this thread.
KMF!
more seriously, this training plan is really hard to get on board, it took me a good 3 weeks before being confortable with the volume and hitting the numbers.
Last week, was the one that I felt not dying of doing all the wkouts.
The GF workouts are tough, especially the Saturday bike workout. Thanks to a brutally wet winter and a tight schedule, I've done most of the Saturday workouts on the trainer. I created custom workouts in TrainerRoad. To my surprise, the Saturday week 8 Beg bike workout has a TSS of 193 - more difficult than 97.8% of the standard workouts in TrainerRoad. I imagine that the intermediate and advanced workouts are even more difficult.
120'
60'@ .87
30'@ .74
Tried a new pair of Desoto 400 mile bibs shorts, for this wko. The thicker pad definitely made for a sorer experience.
Happy Tues all!
Purchased some ROKA swim shorts and used them for the first time during yesterday afternoon's 20X100 bonanza in a SCM pool. Really like them! Need to send them back for one size larger however.
https://www.strava.com/activities/523284040
Arms felt like noodles upon exit.
Z4 run intervals for lunch today coming..........
SS
MS: 4 x 1 mile (4') @ TP/Zone4/Hard.
Thats gonna hurt.
I'm struggling today team.....my "Big Day" this past Saturday has chased me down. I felt really good Sunday and decent yesterday but today I have ZERO motivation and am hungry beyond belief!
I'm supposed to run and swim today and think I can pull the swim off but am uncertain about running Z4 intervals at this point.
I don't know but think maybe going from OS to Swim Camp to GF and now in week 11 of HIM plan hasn't caught up with me. I'm trying to learn the charts in Training Peaks and my current TSB is -30.8. My understanding is you want this number slightly negative or slightly positive? Is this correct?
Anyway, I'm trying to convince myself to give the swim a shot at lunchtime.
Hope everyone has a good day and thanks for the support!
I'm trying to learn the charts in Training Peaks and my current TSB is -30.8. My understanding is you want this number slightly negative or slightly positive? Is this correct?
The TP website says (with caveats of personal variability) from -10 to -30 is a reasonable range to be when you're in training and building up, if you're 0 to -10 then you're plateauing, and if you're above 0 then you're losing fitness (e.g. wihch is great during your taper). Of course those are all just ballparks, but in this case it seems to be matching what you're feeling with a more negative number, aka tired! There's a lot of running in the GF plan (my opinion based on what I was doing previously), which is great, but if it were me I might listen to your body and skip the run for today, or swap it out for a lower priority run later in the week maybe? Rest up, and have a snack. Or two. Good luck!
Carole
I would rest today. The swim probably won't hurt, but that the run will bury you for the week. Better to take a day off now, and put the wheels back on.