@Phil Mills You are really consolidating the run gains. Nice work man. @Francis Picard@Shaughn Simmons : please forward the instructions for such trainer magic. No comprende senors.
Fit in a quickie dreadmill this am. Afternoon bike ride today was super charged by the sun (hello sunscreen and shades, where you been) and keeping book at a 3 hour little league game. Ouch. No food stand. Double ouch. No porto potty. Triple ouch. So I took it out on my bike.
Am going to try to hit the zwift ABP tomorrow am but the second LR this week looms large.
Having a rough week, training-wise. Many of you know my ridiculous work hours- I average 4.5 hours of sleep a night during the week and then catch up on the weekends. Thurs long run was hard and I was about 1.5 min/mi slower than usual. Did the 56 mile Six Pillars ride on the Eagleman course yesterday with a friend. She is NEVER, in five yrs of riding together, faster than me on the bike (though she kicks my butt in the run!). I couldn't keep up. My legs were working really hard, but HR and breathing were not. Had a mild headache, had woken with a slight sore throat so maybe I'm catching something? Maybe allergies? We'll see how the brick goes today.
@Leslie Knight Sleep poorly, tough to do anything well. Hope you feel better.
Cut the ABP short today, legs like logs after the tempo run. 5 weeks of solid training, I am ready for a recovery week! This week I travel to Boston for work, so will test and the rest will be low priority. There year started slow but I am finally building a respectable little blue hill!
Lesson of the day- if you leave your bike on the trainer, check it every single time. Fell out of the trainer today. Have no idea how the bike isn't broken. Bashed my chin and a finger. Gashed my knee. And hopefully only bruised a rib. Biking is no problem. Running isn't a problem unless I want to breathe at the same time. If I go super slow and don't take big breaths, it's tolerable. Good lord. I have an Air Force PT test next week. Amazingly, push ups don't hurt at all. But fast running may not work out...
I'm in starting Monday. First race was a wake-up call, and I really don't like being unprepared for even a "C" event. Nursing a calf strain, but plenty of opportunity for consistency on the bike. Next up... Buffalo Springs 70.3 in 7 weeks. Bring on the fitness. I know better than to mess with that course!
@Doug Sutherland Your CTL (blue line / Cumulative Training Load - Fitness Level) has a very nice trend in the right direction! The work is working!
I use the trainer simply because I can control my environment and nutrition much better, avoid traffic issues and focus on quality intervals. Zwift has made the trainer less boring for sure.
@John Culberson - Way to get out there and race. I did the same a week ago for the same reasons - shake out the cob webs, get a reality check and keep me focused on my training.
@Leslie Knight - sounds like a rough/scary trainer accident. Heal up.
@Doug Sutherland thanks Doug. Impressive blue mountain you're building there. @Leslie Knight Ditto what Francis said. I'm only good for one night of 4.5 hrs a sleep per week. Any more, and the domino fall. Last night was my one night for this week. Take care after your spill. Heal up.
Sunday's split trainer wko's Woke up Sunday at 4 am with sore legs and heels. Easy excuse to go back to sleep, and I did. My thinking was that I could work both of the Sat and Sun bikes in this afternoon/evening. Sounded good in theory at least.
Bike part 1 - 1:03' 2x12'@ .99 & 1.00. I looked back at the plan and it only called out 2x10', so extra work put in. I had a 20' break mid ride as a new to me VASA Erg was delivered. Picked it up for a steal on E-bay for $850, which also included the the kayaking accessories.
Bike part 2 - 2:11 Two rounds of the ringer that is MS2, followed by alternating Z2/Z3 work until my legs were toast. Wrapped up at 12:15 am. http://www.strava.com/activities/976280178
3x1 mi Z4 run on tap for today - at least in theory. In reality, the legs may have other things in mind.
@Shaughn Simmons Thanks. Links fixed. Lot of work put in this weekend over there in TX.
Still had the legs to get in the 3x1mi @ Z4 today. 1st interval was rough, but the knocked out the next two pretty easily. Cut the run a little short at 48' for 5.8 miles https://www.strava.com/activities/977293875
I'm back. Last week was hectic with client travel and a bonus trip to upstate NY to visit family. Mom asked if I was still doing all that "swimming and biking and running stuff." I couldn't hold back a smile; didn't even need to answer her
Officially I'm in week 3 of the GF plan. Ran this morning - a rarity for me although I need to work on making morning runs a regular thing; swam just after lunch and actually felt like a dolphin instead of the usual Rottweiler
@Phil Mills - 3 X 1 inside of 5.8 BEFORE the work day begins is called Leading!
I dug a whole over the weekend (on purpose) I'm dealing with it now. Had 5 X 3' inside of 7 miles early this morning....not feeling happy but oh well. I am racing the Ft Worth HIM a week from this coming Sunday and I will come off of the gas by Saturday evening this week but may have to do so earlier......day by day here.
So, the rib saga continues. I couldn't breathe last night, so had some acupuncture. That held until bedtime. This AM, I tried a slow run. Started off with some pain, but over the course of four miles, I got faster and pain completely resolved. How is that even possible?! Endorphins? I always tell people that your body thinks endorphins are morphine- maybe it really does! But then it was back with a vengeance. Off to the flight doc for more acupuncture, a profile for my PT test next week (first in 26 years!!), and some drugs so I can sleep. And get in a few key runs (Quassy is in 4 weeks). She was dubious about that part, but I got some meds.
@Doug Sutherland - Boom! welcome to new hell that means the work paid off !
@Leslie Knight - running is the best med you can take !!
Did the 120' run this morning and also add 3X1M intervals to it as Coach P wants me to do (he is crazy ?!"%) I couldnt do it on Thursday as prescribed and didnt have any work obligations this morning and wanted to almost have 36 hours until the next wkout Went well.. fade a bit on the end, but I think it was a hard run with intervals and climbs.
Alot of great feedback going on here! On the road for work so the run is always a go. Looking at a supported century ride Saturday to get back on track with the bike this week. Run is solid as I am working through a tight hammy/glute. Excited as I work through this swim progression - swam Monday 4 x 400 on 1:36 with the only push in the last 200y. In light of not having a Vasa Trainer, working this swim progression is legit. Great to see the continued strong work and persevence @Doug Sutherland, @Francis Picard, @Leslie Knight, @Shaughn Simmons, @Daria Matthews, and @Paul Curtin. Keep up the fire!
Felt great to swim without a wetsuit today (10lbs displaces some valuable air). My other response is to drop my interval to 1:45 and increase my volume to 20 x 100yds Free. Old skool swim workout.
@Jeff Kane - that's a strong swim! I couldn't do that even with paddles - Momma whale here @John Culberson - aren't you doing Lubbock? Should be a wetsuit swim, no? 20x100s - you got this!
I did my Z4 intervals on the trainer today. Felt great, still above my FTP so I'm ready to see my test this week (ending my FebOS). In case I screw up my test this week here is my nice workout from today, ha! No idea what my HRM was doing during spinups.
Good pick-up, @Daria Matthews! My progression has been slower than usual this season, so I'm signing up for the Aquabike at BSLT and not wearing a wetsuit. I can slowly develop my run while focusing on building some great swim and bike fitness. I've got a three year plan going ;-)
Tried for the Z4 bike work yesterday, but it just didn't happen; rode easy for 20 minutes and stopped; had a great swim + strength combo session earlier at the Y so still a pretty good day
Tried the Z4 work again today and felt slightly better; switched from the planned 2 x 20' Z4 to a mixed set of 10', 5', and 4' at Z4 power but HR was much higher than expected; wondering if the swim sessions are driving increased fatigue https://www.strava.com/activities/980169864
This afternoon I thought there was no way I'd do the planned run ... but I tricked myself by wearing an old race uniform for the WKO ... got through 60 minutes with a few hill repeats in there https://www.strava.com/activities/980518138
@Paul Curtin- way to get out there and train! Sometimes when you are a bit low on energy, a solid 60 min run just pops out :-)
A tweaked calf caused me to drop the 10K run off my Oly on Sun. Took another two days off and completed a slow 3 mi today. Amazing how happy it makes you when common sense prevails and a "tweak" does not become a "strain, pull, or tear".
Did the 7X2'(2') @ vo2 last night by increasing the Wattage for each intervals until I get to 120% of FTP. Was almost able to hit the goal.. will keep working on those vo2 and be able to do all the wkout at 120% before moving on in 2 weeks into IMMT training plan.
@Francis Picard 14' of VO2 work nothing to sneeze at. Good luck to you on the long trainer ride tomorrow.
@Paul Curtin Sometimes, just getting on the bike is a win. Keep at it.
Took a need rest day on Tuesday. Wk 5 is test week, though I am opting to repeat week 4 instead. Even after 48 hrs of rest, my legs still felt like they were lead filled on last night's bike wko. Definitely a sufferfest during the last 5' of each interval. 75' 2x15 @ 1.01 & 1.00 https://www.strava.com/activities/980844998
Great work peeps! On the road for work, so just maintaining the running and swim progression work I am doing. Look for a few strong and solid bikes this weekend! Stay healthy my friends!
Comments
@Phil Mills You are really consolidating the run gains. Nice work man.
@Francis Picard @Shaughn Simmons : please forward the instructions for such trainer magic. No comprende senors.
Fit in a quickie dreadmill this am. Afternoon bike ride today was super charged by the sun (hello sunscreen and shades, where you been) and keeping book at a 3 hour little league game. Ouch. No food stand. Double ouch. No porto potty. Triple ouch. So I took it out on my bike.
Am going to try to hit the zwift ABP tomorrow am but the second LR this week looms large.
Cut the ABP short today, legs like logs after the tempo run. 5 weeks of solid training, I am ready for a recovery week! This week I travel to Boston for work, so will test and the rest will be low priority. There year started slow but I am finally building a respectable little blue hill!
@Doug Sutherland that blue line has a nice looking! as for the trainer.. that should be the same for you you have the same shitty weather
I use the trainer simply because I can control my environment and nutrition much better, avoid traffic issues and focus on quality intervals. Zwift has made the trainer less boring for sure.
@John Culberson - Way to get out there and race. I did the same a week ago for the same reasons - shake out the cob webs, get a reality check and keep me focused on my training.
@Leslie Knight - sounds like a rough/scary trainer accident. Heal up.
Back to back biking for me Sat and Sun.....
Sunday several of us did the EN ABP ride on Zwift: https://www.strava.com/activities/975259103
I ran both days but fatigued.
Slogged through a 26 X 100 (50/50) swim this morning: https://www.strava.com/activities/976659578/overview
Felt better after the swim than before.
SS
@Leslie Knight Ditto what Francis said. I'm only good for one night of 4.5 hrs a sleep per week. Any more, and the domino fall. Last night was my one night for this week. Take care after your spill. Heal up.
Sat tempo run
https://www.strava.com/activities/973918629
Sunday's split trainer wko's
Woke up Sunday at 4 am with sore legs and heels. Easy excuse to go back to sleep, and I did. My thinking was that I could work both of the Sat and Sun bikes in this afternoon/evening. Sounded good in theory at least.
Bike part 1 - 1:03' 2x12'@ .99 & 1.00. I looked back at the plan and it only called out 2x10', so extra work put in. I had a 20' break mid ride as a new to me VASA Erg was delivered. Picked it up for a steal on E-bay for $850, which also included the the kayaking accessories.
I was babysitting a grounded 6 y/o, or I would have been off the trainer and enjoying the wonderfully sunny day.
https://www.strava.com/activities/976051957
Bike part 2 - 2:11 Two rounds of the ringer that is MS2, followed by alternating Z2/Z3 work until my legs were toast. Wrapped up at 12:15 am.
http://www.strava.com/activities/976280178
3x1 mi Z4 run on tap for today - at least in theory. In reality, the legs may have other things in mind.
Yesterday start adding another mile to my intervals run.
https://www.strava.com/activities/975926345
Did the sprint swim this morning.. i really need to put that speed in OWS, thats a 15' hanging just there...
https://www.strava.com/activities/976555594
Tomorrow is the 120' long run, will probably do on a hilly run
@Phil Mills your first link works but links 2 and 3 are going though??
Still had the legs to get in the 3x1mi @ Z4 today. 1st interval was rough, but the knocked out the next two pretty easily. Cut the run a little short at 48' for 5.8 miles
https://www.strava.com/activities/977293875
Officially I'm in week 3 of the GF plan. Ran this morning - a rarity for me although I need to work on making morning runs a regular thing; swam just after lunch and actually felt like a dolphin instead of the usual Rottweiler
It's great to see the work everyone is putting in
@Daria Matthews - Enjoy the rest!
@Phil Mills - 3 X 1 inside of 5.8 BEFORE the work day begins is called Leading!
I dug a whole over the weekend (on purpose) I'm dealing with it now. Had 5 X 3' inside of 7 miles early this morning....not feeling happy but oh well. I am racing the Ft Worth HIM a week from this coming Sunday and I will come off of the gas by Saturday evening this week but may have to do so earlier......day by day here.
https://www.strava.com/activities/977939217
SS
@Doug Sutherland - Boom! welcome to new hell
@Leslie Knight - running is the best med you can take !!
Did the 120' run this morning and also add 3X1M intervals to it as Coach P wants me to do (he is crazy ?!"%) I couldnt do it on Thursday as prescribed and didnt have any work obligations this morning and wanted to almost have 36 hours until the next wkout Went well.. fade a bit on the end, but I think it was a hard run with intervals and climbs.
https://www.strava.com/activities/978146579
rest until tomorrow night !
@John Culberson - aren't you doing Lubbock? Should be a wetsuit swim, no? 20x100s - you got this!
I did my Z4 intervals on the trainer today. Felt great, still above my FTP so I'm ready to see my test this week (ending my FebOS). In case I screw up my test this week here is my nice workout from today, ha! No idea what my HRM was doing during spinups.
https://www.strava.com/activities/978529747
Cheers!
Tried the Z4 work again today and felt slightly better; switched from the planned 2 x 20' Z4 to a mixed set of 10', 5', and 4' at Z4 power but HR was much higher than expected; wondering if the swim sessions are driving increased fatigue
https://www.strava.com/activities/980169864
This afternoon I thought there was no way I'd do the planned run ... but I tricked myself by wearing an old race uniform for the WKO ... got through 60 minutes with a few hill repeats in there
https://www.strava.com/activities/980518138
A tweaked calf caused me to drop the 10K run off my Oly on Sun. Took another two days off and completed a slow 3 mi today. Amazing how happy it makes you when common sense prevails and a "tweak" does not become a "strain, pull, or tear".
Did the 7X2'(2') @ vo2 last night by increasing the Wattage for each intervals until I get to 120% of FTP. Was almost able to hit the goal.. will keep working on those vo2 and be able to do all the wkout at 120% before moving on in 2 weeks into IMMT training plan.
https://www.strava.com/activities/980667716/overview
Followed by a 2M brick at HIM race pace
https://www.strava.com/activities/980688459
Tonight will be the 6X400M swim and tomorrow long bike.. on the trainer (again, bleh)
@Paul Curtin Sometimes, just getting on the bike is a win. Keep at it.
Took a need rest day on Tuesday. Wk 5 is test week, though I am opting to repeat week 4 instead. Even after 48 hrs of rest, my legs still felt like they were lead filled on last night's bike wko. Definitely a sufferfest during the last 5' of each interval.
75'
2x15 @ 1.01 & 1.00
https://www.strava.com/activities/980844998
On the horse for two hours this morning @Z3 HR pulling Z1.5 watts:https://www.strava.com/activities/981378298
On my way back slowly....
SS