Week 10, Rest, Test or Hack the Whole Mess!

Paul Hough

@Larry Peters - Welcome and congrats on the run streak ... amazing accomplishment.   The Dec OS is probably the least populated one and I'll be bowing out after this week to start 8 weeks of HIM training for IM70.3 Florida on 8 April.  Due to the potential of travel later this week I won't be testing either...I'll get to that later in Feb.

Mon AM - Back in the pool after 4 weeks off. I swam an easy 1500 and had mild shoulder discomfort during the day but I didn't feel it last night which is a positive improvement.   Easy 3 mile run after the pool.
Mon PM - 45 mins weights at Anytime Fitness

Tue AM - I knocked off the easier of Rouvy's two Feb "challenges".  This one only required a ride of 30 miles or more on the trainer. They had several routes to choose from and I went with a 36.5 mile route in Norway with only 1300 ft of elevation gain.  Haines City has just 1126 ft over 56 miles.  One of the tasks to get to the next career level in Rouvy is to complete a Feb challenge so I got double credit for this morning's ride.

 

Larry Peters

Thanks a ton @Paul Hough ! Good work on the Rouvy challenge! Good luck with transition to HIM training!

Mark Hickman

@Larry Peters I'm bowing out at the end of the week as well and transitioning to Half plan.  Congrats on the run streak; it will definitely pay dividends down the road!

Sun-today have been a bust.  Flu bug hit me hard Sat evening, and traveled back from school today.  Starting to feel a little better, so might be able to get back on the train.  Will do my FTP test sometime before the end of the week before jumping plans.

See you in the Floriday 70.3 thread @Paul Hough

Mark

Larry Peters

Thanks so much @Mark Hickman! Bummer about the flu! I hope you recover quickly! Good luck w/ the FTP test.

Shaughn Simmons

@Larry Peters
Seeing that you are racing a 70.3 on 6/24, lower the volume for 5 days and drop into the GF plan for the weekend work until your 70.3 plan kicks in.

What does your TSR say?

Larry Peters

Hey @Shaughn Simmons , thanks for the feedback!

I have a long season, so Coach doesn't want me to burn out. So we are delaying the HIM plan for a while. I'm also doing the AlT-Tude camp first week of June after a 2 week trip in Costa Rica (with limited/no bike access), so I need to get some bike volume in April. So I'm going to stay in OS till 3/11, load swim camp, then load bike focus till 5/6, then shift to HIM plan. 

I'm already trying to get some swimming in during the OS, so I will get to swim camp with a base.

Mark Hickman

blew up about 11.5 minutes into the FTP test today.  Think it was a combination of not doing anything for 4 days, maybe still recovering from the flu, went out too hard, didn't have the mojo, blah, blah, blah.  Probably all of the above.  Oh well, I'll see how I feel over the next few days and continue to go with previous with a little swag if I'm feeling it.  Now I need to get back on with the running.  May be an easy week before transitioning into the Half plan; probably going to need to swim soon:o)

Paul Hough

@Mark Hickman - probably residual effects from the flu ... you can test later this month, that's my plan.
Catching up:

Tue PM - ran 5 miles
Wed AM - 1500 yards in the pool for a week total of 3000.  Taking it slow!
  I'll push that to 5000 next week over 3 swims.
Wed PM - ran 9 miles

Al Truscott

I'm sneaking in two weeks of the OS (covering weeks 9/10/11) between ski trips. Swimming 3x/week, attempting to run daily, 3-5 miles (maybe one longer run @ the end), and 4-5 Zwift's/week. Yesterday was Swim/Run/Bike, with an FTP session via a 55 minute race on Zwift. Tomorrow is the week 9 Lvl 2 VO2 workout. If I'm up to it, a recovery ride on Friday, then  EN ABP group rides on Zwift Sat and Sun AMs. I have a Sports MD appt in a week for R knee swelling since Jan 8. But by the time I see him, it may all be gone - the more I workout, the better it feels, so my hypochondriacal paranoia about my knees is hopefully just in my head.

Paul Hough

@Al Truscott - so is this knee issue from skiing?   How exactly does this conversation go anyway?

- What seems to be the problem, Dr Ob?
- Dr Sports MD, my right knee has been swollen since Jan.
- Well Dr Ob, what do you think might be the cause?
- Dr Ob - "I don't know, because it's not a women's knee." 
- Dr Sports MD- "Ha, ha, ha! Well, you've twinged your patella thingamajiggy from all those ski moguls.  My prescription is take some aspirin, 5xZwift weekly, and stay off the slopes."

Paul Hough

Thu - I'm starting another climbing push.  27.85 mi indoors with 2129 ft elevation gain.

Mark Hickman

Got a couple of runs in yesterday; one run/walk with the puppy during a class run in the morning, then 5.3 later in the evening.  Felt good to be running back in the ole hood, and obviously well rested after not running for 4-5 days.  Nothing done today; just a long bike and long run left in my OS.  Other than swimming, feel pretty good about where I'll be coming out of the OS.

Will need to remain disciplined over the next few months in prep for IM FL 70.3.  Last year I dropped way off and it showed come race day.  Doing a sprint in about a month as the start to quest to capture SCTS AG state champion before I move around July, so that should keep me focused.  After the 70.3, will work to maintain fitness and build speed throughout the summer...even in the crazy heat.  

Also looking forward to creating a podcast with Coach Patrick next week reference the out season.  As this has been one of my best OS' in terms of consistency, I'm excited to see what the summer season holds.

Paul Hough

@Mark Hickman - aren't you moving to Lewis-McChord this summer?  As soon as it gets hot, you'll be gone!  It's already getting hot in Tampa.  The cold January we had is fast receding from memory as we are having a much warmer than normal February.   

Fri AM - 4 mile run
Fri PM - 45mins weights + 20 miles trainer ride in France with a little over 1000 ft gain.
Sat AM - back on the trainer for the first 44.8 miles of the St George 70.3 with 3077 ft gain.  1000 of that came in the last 5 miles and I thought I would die getting to the top.  Will run later when my legs recover some.

Paul Hough

Paul here, signing out of the Dec OS.  This week I pretty much mashed the gas pedal and transition to long course volume.  Sun AM - ran 10 miles.  It was over 80 today and I died in the heat. I just wasn't ready for that so early in the year.  After a loooong recover, I got on the bike tonight and put in 40K with 1300 or so ft of climbing.  If my calculations are correct, I have 2 days left to "Everest" before some of the climbing I did earlier drops off.  I'm about 5,100 ft short now so I've got to push two more good rides then I can back off again.  See you on the other side!

Mark Hickman

Paul; I'm out as well.  I think we are getting a good deal of the heat as well; but the accompanying humidity is the worse.  Still biking indoors, but man, that run beat me down.  See you in the Florida thread.  Mark