Since I took Sunday off, I've moved this week's wko's up a day. An overly warm office made it a challenge to get out the door. For some reason the thought of z4 intervals, in yesterday's run sat looming over my head and excuses to delay the run kept cropping up.
There was work to be done though.. 60' for 7.34 3x1 mi @ Z4 Remaining time at TRP Noticed that this run felt stronger than last week's on the same route. https://www.strava.com/activities/966819302
Woke this morning an hour early (3:00 am) ready to go. I laid around for that hour, but still got started by 4:30. Early mornings and a recovering chest cold are still not working well together
Hey AGF Peeps! I'm back after the BRC; wow what an adventure that was! This week will be an easier-than-planned week after topping 1,000 TSS points last week; and lots of yoga to keep the body parts aligned
Today marks my first dropped pass in over 4 weeks. My 5yo had a bad dream about spiders, just before 2am. No sleep for DS. Pain, but the good kind. Took the day off. But crushed it yesterday with a spicy lunch time swim trying to break into the <1:40's and a nighttime run. But tonight I am down. Good thing, I have very little to do professionally tomorrow, so I plan to make up for my losses today.
@Francis Picard Nice work on the ABP @Paul Curtin I am signed up for the Spain deal next year the BRC looked so epic. Nice. @Phil Mills You are so consistent, with a virus no less.
@Francis Picard - welcome to the HIM plan! I'll be looking for that ABP! @Paul Curtin - welcome back and strong work last week! @Doug Sutherland - Those Spider dreams can be a bitch.....way to cover all the bases! @Phil Mills - You're on a roll! Keep rolling! @Daria Matthews - Nice work out there!
Great energy @Shaughn Simmons!! Loaded the wk3 Adv plan this morning of 2x20' at 282 FTP which resulted in .97 and 1.01 efforts. Didn't realize it until after, but happy with the efforts! Doing some swim hacks which today was 2 x 4' of Tabata(20 on 10 off) band work with 2 more rounds tonight. On my non swim days the Tabata is 1 x 5 minutes while adding a minute a week for the rest of the month. On swim days I am swimming 4x400 at 1:37 currently and dropping a second every session. Once I get to 1:32 I'll add another 400 and restart at 1:37 and work down again. The admin time for the pool is 30 minutes and that is frustrating! @Paul Curtin it was great chatting with you last week. You are a beast my friend and I have no doubt you will crush IMLOU!!
Did the ABP ride last night while watching 13 reasons why (gotta jump on that hype bandwagon) 30-45 minutes before starting started feeling a cold coming.
I decided to still do it.. I sweat alot, hopefully bad stuff went out but couldnt hit the .8 I wanted.
@Jeff Kane - 2X20' is one of the most difficult wkos mentally in the plan! Way to lead! You are a faster swimmer than I (I am an adult onset swimmer) Nice work on the sets!
@Shaughn Simmons, @Francis Picard, and @Doug Sutherland. It was a challenge but doable. What I can tell you is that not spending more than 2 hours on the trainer and only 1 ride outside since IMLOU last year made Mt. Mitchell a challenge last Friday as I rode it with the BRC crew. I survived...barely! It was a good fitness bump. Since this is my first year with the team, I've made some big strides and am looks looking for a breakout year. Lots of the motivation comes from guys like y'all and others in the forum. So thanks for the mojo! We all win together!!
Tues Week 4 GF - Swim: Did a 50' Red Mist-type deal for 2600m @ 1:47-1:50/100. Stopped due to water aerobics, definitely could hold that pace longer. - Bike: 2x20', first 20' at 255W, then got inspired by @Jeff Kane and increased the second interval to 260W x10', 265W x5', and 270W x5'.
Looking forward to test week. I suspect nice bumps in FTP and TSS, less sure my run times will change much.
@Shaughn Simmons Nice work on your Z4 intervals, and so soon after a race!
@Doug Sutherland, now that's some strong work!!! I like your thought process on the swim work. Once I did my swim tests, I began running some numbers and settled on 400's with a metronome and just focus on being consistent! Now, I'll have to step up my game another notch!!! Well done!
This year, my 2nd half will include intervals to which I will be adding one additional mile per week @ 6:50. I had that discussion with Patrick, that will be my 2017 run hack.. will see what it does.
Little run hack this morning as I ran with some friends. Ended up with 5 x 1/2 mile repeats @ z4 pace. Warm up, recovery and cool down all at z1. 80 minutes for 8.2 miles. 5 minutes shorter than stated but I went a little extra Tuesday, so it all works out! Continued strong work @Francis!
@Jeff Kane 2x20' Just plain strong there. same with your runs this week @Francis Picard Ditto what SS said
Tuesday - had a bonk of a run chasing down an 8yo on a bike. Two weeks ago I smoked her, this week she was literally riding circles around me. Not enough fueling after Monday's interval work. https://www.strava.com/activities/968273435
Wednesday - Longish run of the week. What is that yellow orb floating in the sky, and what is that heat thing that it is radiating? Full sun and 75 degrees. Monday's run was low 50's and rain. I actually ended up with sunburned arms. Crazy. Could have used Coach P's race saver bag, or at least a bigger bottle of water. 75' for 9 miles 44'@ TRP 16'@ Z2 8'@ Z3 7'@ Z4 http://https//www.strava.com/activities/970033023
My week is good so far, all my sensors are working so I was happy to see my bike results on Tuesday. Was supposed to do 3x15'@Z4 and ended up keeping it above my FTP. Fooook yeah! https://www.strava.com/activities/968129338
Had a short and sweet run on Tuesday as well. I saw a cow on my path and then I also hauled ass since I had lightning behind me - I didn't stay in my TRP, which was ok: https://www.strava.com/activities/968368342
@Daria Matthews - some high quality interval work getting done on the bike there! TRP run looks good as well! Lightning always seems to improve my paces!
@Phil Mills - Those 8 yr olds are basically uncatchable by the time they reach 15......get used to it....
I'm just perusing strava and what do I see - a full half Mary from the KMF. Not surprising in the least, the man is a beast.
@Phil Mills my response to the sun was 1.5 beers and tacos.
@Daria Matthews solid LR, just be careful of the LR inflation by KMF anf FP.
I tried on in a new pair of kicks for today's PPR run, Clifton 3. Nice ride. I forgot how bulky! This might be the first year I try a slimmed down flat for the IM, curious if it buys me anything. Happy but underwhelmed by my effort, my hR isn't really coming down with the paces, might need to take a hint from Cronk and remove HR from my garmin @Francis Picard I owe you a beer, the hard reset brought it back to life FYI
@Daria Matthews Thanks, nothing like a little sky fireworks to motivate those legs. Nice. @Shaughn Simmons Yes, I foresee those days coming, that's why I'll make her work for it while I can still out pace her. @Doug Sutherland I like your's better. That will be "on tap" for tonight. What'w with the half beer thing?
Yesterday was a half day at work to help out with the 8yo's fun run fund raiser at school. Helped mark off laps for 100+ kiddos. Temp was in the high 80's, and these Washington kids aren't heat adapted. Looked like a bunch of bright red tomatoes running around the track. Temps back in the low 50's today.
Could only squeeze in a 3 mi hilly run before mowing the grass and getting out for a dinner and date night with the wifey.
Did 3h10 on the trainer with all the rain falling in the next 2 days. I started watching 13 reasons why, that netflix show is so addictive !! Having something to watch on the trainer really helps.
Its hard not to look at the distance made on the trainer.. hopefully I will be faster outside hah..
@Doug Sutherland - I stopped reading after beer Nice swim today! @Phil Mills - 3 mile hilly run is still a great workout! @Francis Picard - that's a strong and a very long trainer ride. Fantastic!
I did my hill repeats today and am pumped up for the weekend bike and run. I will be sitting at a swim meet tomorrow morning so I hope it won't take all my energy away - the heat, the noise and dramatic parents just kill me. Nothing cuter than a 7 yr old racing though
@Francis Picard 3 hour trainer rides is the last thing your AG competition needed! BOOM! @Daria Matthews - Nice work on the hill repeats....I remember those swim meets and all the drama......have fun and enjoy!
I pulled and FP and spent 3+ hours on the trainer with a 4 X 10' @ Z4 and 220 TSS load today......#saddlesores
Some strong work going on in here, @Shaughn Simmons, @Francis Picard, @Phil Mills and @Daria Matthews!! Today woos looked as follows - 50' run at TRP, 2 hour break for the weather to warm up then 2 hour windy bike ride then 16' of swim tabata work. Have a great day and looking forward to seeing what tomorrow holds for everyone!
Comments
There was work to be done though..
60' for 7.34
3x1 mi @ Z4
Remaining time at TRP
Noticed that this run felt stronger than last week's on the same route.
https://www.strava.com/activities/966819302
Woke this morning an hour early (3:00 am) ready to go. I laid around for that hour, but still got started by 4:30. Early mornings and a recovering chest cold are still not working well together
15' @ .98
10' @ .95
5'@ .99
https://www.strava.com/activities/967453896
Short run with the kiddo later this afternoon on tap.
did a muscular swim with technical focus on the kick and spiral.
https://www.strava.com/activities/966919848/overview
Tonight will do the ABP as my wife is going out for dinner with friends and will be home late.
keep it up guys ! you all GETTING FASTER animals
@Francis Picard Nice work on the ABP
@Paul Curtin I am signed up for the Spain deal next year the BRC looked so epic. Nice.
@Phil Mills You are so consistent, with a virus no less.
@Paul Curtin - welcome back and strong work last week!
@Doug Sutherland - Those Spider dreams can be a bitch.....way to cover all the bases!
@Phil Mills - You're on a roll! Keep rolling!
@Daria Matthews - Nice work out there!
This morning was back to reality Z4 interval work on Zwift for me:
https://www.strava.com/activities/968969078
Happy hump day all!
SS
I decided to still do it.. I sweat alot, hopefully bad stuff went out
https://www.strava.com/activities/968469477/overview
today starts the split long run ! did the shortest one of the 2, tonight will do the other one and add 2X1M into it as decided with Patrick.
https://www.strava.com/activities/968935942
have a nice day !!
I swam Mon/Tues with Tues at a 6 X 500 descend.....not fun: https://www.strava.com/activities/967744742
SS
- Swim: Did a 50' Red Mist-type deal for 2600m @ 1:47-1:50/100. Stopped due to water aerobics, definitely could hold that pace longer.
- Bike: 2x20', first 20' at 255W, then got inspired by @Jeff Kane and increased the second interval to 260W x10', 265W x5', and 270W x5'.
Looking forward to test week. I suspect nice bumps in FTP and TSS, less sure my run times will change much.
@Shaughn Simmons Nice work on your Z4 intervals, and so soon after a race!
https://www.strava.com/activities/970000774
This year, my 2nd half will include intervals to which I will be adding one additional mile per week @ 6:50. I had that discussion with Patrick, that will be my 2017 run hack.. will see what it does.
HR was pretty low, I am happy with that.
Tomorrow is the weekly recovery swim.
@Jeff Kane 2x20' Just plain strong there. same with your runs this week
@Francis Picard Ditto what SS said
Tuesday - had a bonk of a run chasing down an 8yo on a bike. Two weeks ago I smoked her, this week she was literally riding circles around me. Not enough fueling after Monday's interval work.
https://www.strava.com/activities/968273435
Wednesday - Longish run of the week. What is that yellow orb floating in the sky, and what is that heat thing that it is radiating? Full sun and 75 degrees. Monday's run was low 50's and rain. I actually ended up with sunburned arms. Crazy. Could have used Coach P's race saver bag, or at least a bigger bottle of water.
75' for 9 miles
44'@ TRP
16'@ Z2
8'@ Z3
7'@ Z4
http://https//www.strava.com/activities/970033023
@Shaughn Simmons - thank you and right back at ya!
@Francis Picard - you're rocking it out there! Thank you for all the kudos. Love it!
@Paul Curtin - nice running!
@Doug Sutherland, @Phil Mills - your Strava is on fire. Nice work!
My week is good so far, all my sensors are working so I was happy to see my bike results on Tuesday. Was supposed to do 3x15'@Z4 and ended up keeping it above my FTP. Fooook yeah!
https://www.strava.com/activities/968129338
Had a short and sweet run on Tuesday as well. I saw a cow on my path and then I also hauled ass since I had lightning behind me - I didn't stay in my TRP, which was ok:
https://www.strava.com/activities/968368342
Yesterday I did my long TRP run with mile 2 and 9 a little faster. HR higher, but felt ok:
https://www.strava.com/activities/970016285
It's almost the weekend, woohoo!
@Elizabeth Hornak - you should jump in this forum too
@Phil Mills - Those 8 yr olds are basically uncatchable by the time they reach 15......get used to it....
Long progression run for me today: https://www.strava.com/activities/970934419
Legs are tired....
SS
@Phil Mills my response to the sun was 1.5 beers and tacos.
@Daria Matthews solid LR, just be careful of the LR inflation by KMF anf FP.
I tried on in a new pair of kicks for today's PPR run, Clifton 3. Nice ride. I forgot how bulky! This might be the first year I try a slimmed down flat for the IM, curious if it buys me anything. Happy but underwhelmed by my effort, my hR isn't really coming down with the paces, might need to take a hint from Cronk and remove HR from my garmin @Francis Picard I owe you a beer, the hard reset brought it back to life FYI
@Shaughn Simmons Yes, I foresee those days coming, that's why I'll make her work for it while I can still out pace her.
@Doug Sutherland I like your's better. That will be "on tap" for tonight. What'w with the half beer thing?
Yesterday was a half day at work to help out with the 8yo's fun run fund raiser at school. Helped mark off laps for 100+ kiddos. Temp was in the high 80's, and these Washington kids aren't heat adapted. Looked like a bunch of bright red tomatoes running around the track. Temps back in the low 50's today.
Could only squeeze in a 3 mi hilly run before mowing the grass and getting out for a dinner and date night with the wifey.
Its hard not to look at the distance made on the trainer.. hopefully I will be faster outside hah..
https://www.strava.com/activities/972113460
followed by a 2M brick
https://www.strava.com/activities/972143209
@Doug Sutherland Glad it helps ! it happened to me a few times in the last months.
Have a nice & safe week end !
@Phil Mills - 3 mile hilly run is still a great workout!
@Francis Picard - that's a strong and a very long trainer ride. Fantastic!
I did my hill repeats today and am pumped up for the weekend bike and run. I will be sitting at a swim meet tomorrow morning so I hope it won't take all my energy away - the heat, the noise and dramatic parents just kill me. Nothing cuter than a 7 yr old racing though
Have a great weekend and strong workouts y'all!
@Daria Matthews - Nice work on the hill repeats....I remember those swim meets and all the drama......have fun and enjoy!
I pulled and FP and spent 3+ hours on the trainer with a 4 X 10' @ Z4 and 220 TSS load today......#saddlesores
Have a great weekend guys and be safe out there!
SS
65' for 7.7 miles
2x
8'@z2
2'@z1
5'@z4
5'@z1
20'@trp
Hi! I am joining the fun on Monday!