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December OutSeason® - STARTS 12/04/17

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  • Decided to drop into the DecOS Run Focus this week with a half marathon test race on March 3rd.  Will probably waffle back and forth between run focus and bike focus depending on how I feel and how each line up with my week.  Lots of treadmill and Kickr Snap in my future.
  • Shifted gears and will now be in the DOS! This will be my first OS and I'm looking forward to it.

    My goals are to improve bike power and run durability (and speed) to lay the foundation for my best season yet. 

    I'm returning to Chatt 70.3 and would also like to do Augusta 70.3 with a lot of short course races in between. I have my eye on a few Olympic distance events, which would be a first also.
  • I am still looking for some volunteers to post weekly on the Run/Bike threads. Any takers? You can check out November OS to see what the other thread leaders are doing if you need more information before you make a commitment. 
  • Marc Taylor has taken the roll as Bike Thread captain. Just need a run thread captain, please.
  • I have updated the welcome thread with the link for you to killers to enter your FTP and VDot.  
  • edited November 29, 2017 1:52AM
    Day 2 - I'm so friggin' sore from the weight room yesterday, but I got the work done.

    Tuesday AM - 75 mins on the bike with 3 x 10 mins @ 91% of my last guessed FTP.  
    Tuesday PM - 35 min TRP run + 3 x strides afterwards.
  • I will start DOS run focus on 12/4 which ironically is my 1 year anniversary date joining EN. This will be my debut with the OS and very much looking forward to it. Finishing up 4 week transition plan following IMFL. 2018 races include Pensacola Beach 1/2 marathon in Jan, Pensacola Double bridge 15k in Feb, Seaside 1/2 marathon in Mar, IM Texas, IM Boulder, and my "A" race, IM Louisville. 
  • @Sam Lawrence - welcome.  A few of us have started early but we'll all be suffering together!

    Wed AM - tried to get up for an extra swim but my wife had apparently super glued my eyelids shut so that was a bust.
    Wed PM - 60 mins @ TRP with last mile at about Z2.5
  • Still looking for a run captain peeps. Image result for please do it for me Anyone?
  • @Brenda Ross - why are there 2 separate threads per outseason?  Is the intent for folks in Run focus to post in one and folks in Bike focus to use the other?  I don't think there are enough people in the Dec OS to support a split...not to mention that some of us started this week instead of 4 Dec.

    Meanwhile, I had a big day today:
    Thu AM - 90 mins on the drainer watching "Shaolin Kick Boxer" and putting in 2 x 10 x 30/30 plus 15min Z3.
    Thu Noon - Registered for IM70.3 Waco next October
    Thu PM - 30 mins run @ TRP+  My old knees were a little creaky but I survived. 

  • @Paul Hough - actually one leads the run workouts thread and the other the bike workouts thread. It is a lot to ask of one person to run both.
  • Actually; I just loaded the plan, and realized the test is not "scheduled" until week 5; I may just start the OS next week with a a guestimes
  • Brenda; I'll take the run thread; think I did it last year for the Nov OS.  I'll do my best to stay on top of things:o)
  • Actually; I just loaded the plan, and realized the test is not "scheduled" until week 5; I may just start the OS next week with a a guestimes
    I noticed that as well and took the opportunity to skip an FTP test with pleasure.  Have been doing some Zwift Races and my 60 min avg power was usually within 5 watts of my FTP from my prior test so I'm just rolling with it.

  • When your longest ride since IMChoo has been @ 1 hour and you strap in for a 3 hour trainer ride, your butt is gonna be sore.
  • Catching up:
    Fri AM - 3200 yards in the pool
    Fri PM - 45 mins in the weight room.  Wts, core, mobility, etc.

    Sat AM - Bike fail.  Up early, drive to the Hilly Hundred where I was going to ride the 66 mile route.  Made it 2 miles and flatted.  Fixed, 2 more miles and flatted again.  Biked slowly back to the car on a flat rear...found a glass shard.  Tire is old...will trash it.  Meanwhile, jumped on the drainer and rode a 48 mile course in Germany w 3000 ft gain.  Not too many people have ridden this route because I got this e-mail after:  

    TOP 10 change in records of virtual route

    Congratulation, you have the 9. fastest finishing time on the route Moldavia reservoir!

    Sat PM - getting ready now to go run a 7pm Twilight 5K in Ybor City...maybe Z3 pace unless I can find my legs.  Easier day on tap tomorrow.
  • Good Morning Gang, 

    I am just 2 weeks out from IMAZ. I was debating since the race if I should start Dec OS, but what the heck, I am IN. Never thought a couple minutes of plank would be so hard:-) Good times. 
    Nam
  • @Nam Lam  got a buddy. Make it interesting - Image result for why are planks so hard GIF
  • Sorry gang. I am dropping out of DOS:-( Rewatched coach P's video recording from Kona. It turns out that I am returning too early since IMAZ. Need to put in 4 wks of Run Durability before starting OS. So I will do Jan OS instead. 
    Good luck everyone. Keep up w your training will think of you guys during my runs. 
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