Dec OS - Week 8 Run & Bike Thread - the tired, achy but determined crew.

Paul Hough

@Shaughn Simmons and @Mark Hickman  - Congrats on your big weeks!

I jogged 5K this morning, spent 45 mins in the gym and had a massage today.  My shoulder is feeling good but I'm waiting to 5 Feb as planned before starting to swim again.  Shaughn's post has my long course mojo starting to spin up but I need to keep that in check through Feb before really building.  

Mark Hickman

Paul; a massage sounds delightful!  I get one about once every two years; usually from a gift certificate...chalk that up to being cheap.  On the other hand, I've been spending a good amount of time in my Normatecs...not so cheap.  Believe big week last week is going to mean lighter week this week.  I new to the whole TSS thing, but seems most of training weeks are around 500-700.  Two 1000 TSS weeks over last three left me pretty fatigued this morning.  Maybe there's something to this whole negative TSB thing:o)  

Did 4.5 miles in Z1(-) this morning, and no swim this afternoon so I can catch up on some homework.  Skipping the run tomorrow and will see what the FTP workout does to the TSB.  Half mary this weekend, and not sure if I will do as training run, push a bit harder than normal, or go all out.  Thinking the middle ground is probably the right choice.

No long course mojo here; think it may be nothing but sprints after FL 70.3.  Looked at bike course for Mountains to Main Street and has around 4400ft of elevation gain.  Supposed to be a new course this year, but sheesh, if it's anything like that, I'm not sure I want to push my 86-some kilos up and down those hills.  

Shaughn Simmons

@Paul Hough
@Mark Hickman

Lucky to have you two guys in the Dec OS leading the way!  Nice work out there!

@Paul Hough - I've been doing bike OS combined with Run durability this winter.  I am now in the GF plan still following run durability but GF for bike and swim.  May 12 IM Santa Rosa coming up so training to train for now....

SS

Paul Hough

@Shaughn Simmons -  I'm considering IM Santa Rosa for 2019 and look forward to your KMF race report!
@Mark Hickman - I don't do the Normatec thing but that is probably cheaper than regular massage although I have no idea how effective it might be.  I've had the same LMT for about 15 years now and probably get one 20 x year. He lives about 2 miles from me and comes to the house and sets his table in my sunroom and we chat about the latest movies except when I'm yelling in agony.  The arrangement means he gets 100% of the payment instead of the studio taking a major cut and I get concierge service.

Tue AM - couldn't get my butt out of bed.  Between lifting and the massage Monday night I was out.
Tue PM - SUCCESS.  I biked 94 mins including 3 x 12 mins @ 95% FTP w 4 mins Recovery.  Short 25 min brick run after.

Al Truscott

@Mark Hickman 5-700 TSS per week is the right range for OS. If you are hitting 1000 a week - which would be routine during during IM training - while working at the proper OS intensity levels, you will burn out by week 8-10. Goes to show that not all TSS are created equal. The lower intensities "in -season" allow for more "work" without as much risk of overload.

Shaughn Simmons

@Al Truscott gives some big wisdom for a sustainable effective OS with those TSS ranges.

@Mark Hickman anything that moves blood through the legs is going accelerate recovery whether it be light spinning, pool work, massage or NormaTec boots.  I have NormaTec and use them occasionally.  I do perceive that they improve my recovery time.

Tuesday Zwift race for FTP work: https://www.strava.com/activities/1371624193

Brick run: https://www.strava.com/activities/1371792727

This morning V02 interval work: https://www.strava.com/activities/1372862804

Rough early morning but did make it through...barely.

SS

Mark Hickman

@Al Truscott thanks for the TSS insights; will definitely keep a close eye on effort vs length and how they impact my fatigue levels.  

@Shaughn Simmons @Paul Hough  I definitely believe the Normatecs improve my recovery, and have been using them quite a bit after longer and harder efforts.  And as suggested, did an easier effort spin last night on the bike; felt much better running this evening, though walked a few of the miles while on the phone.

In other news, received my orders yesterday to move back out to Fort Lewis sometime around August...looking forward to returning to the PNW Sleeper Cell.

Mark

Paul Hough

Good work today.
Wed AM - 45 mins @ Anytime Fitness
Wed PM - 8.56 mile run a little faster than TRP.  

Paul Hough

Another good day.  Slept in and bricked tonight.   90 mins on the trainer with 2 sets of 9 x 1min VO2.  Ran 3.38 miles afterwards a little faster than TRP.  

Paul Hough

Friday Easy Day!
AM - 45 mins weights
PM - 52 mins recovery ride on the trainer plus 3.5 mile run @ Z1 pace

Mark Hickman

Lots of consistent work @Paul Hough!!!

Walked a 10K Ruck March on Thursday with students here; didn't wear the ruck:o)  Did not get the bike in.

Took Friday off

Ran 1/2 marathon today.  Course was very rolling and could never really get into a rhythm, but still managed a new PR by about 2 minutes at 1:40:49.  On a flat course, think I could've ran 2-5 minutes faster.  I may have to sign up for the Myrtle Beach 1/2, though would depend on how it fits into the overall schedule.

Planning for 100k on the bike tomorrow on a flat course in Zwift.  Will do my best to get the sweet spot intervals in.

Mark

Paul Hough

@Mark Hickman - congrats on the new PR!  That's OS success right there.  I never understood the ruck competitions...carrying them in battle is one thing, but doing it as sport is not wise.  Too damaging to the joints.

Today:
Sat AM - 2 hours Base work on the bike trainer
Sat PM - 1 mile warm up + Bellair Sunset 5K in 24:53.  Went out too fast in 7:32 and averaged just 8:02 for the whole thing as I died!

Paul Hough

Finished up Wk 8 with a 10 mile run in the morning and another easy 2 hours on the bike this evening.  This was a run focus week and I got in 35 miles, but that didn't leave me a lot of pizzaz to do any Z3 work tonight.