February Outseason 2018 - Week #8
Welcome to a new week!
We are now into the second half of the FOS. I am feeling much stronger than I did in January. I had a great run while on a business trip this week - 9 miles at 9:09, which is getting close to where I was last year. Also, the weather in Connecticut was finally nice enough to allow o get outside this weekend. On Saturday, I rode for nearly 4.5 hours, which was a bit longer than the schedule called for, however I have a pretty difficult bike race coming up in five weeks. During my season scheduling session with Coach Patrick, he suggested that I do some long rides at the end of March and early April.
This week, we are continuing to add to our higher intensity intervals on the bike. For Thursday, we will be doing one more VO2 Max/Sprint interval - brining it up to 8 - per set. Then on Saturday, we are adding time to our threshold interval. Hopefully, everyone is feeling the progress on the bike and are able to get through the longer Saturday rides.
My running mileage is slowly getting back up. This week I ran 21. I have averaged 19-20 miles for the past four weeks. This week, I will tack on one more mile and shoot for 22 miles. My goal for this outseason is run durability, and then to have an injury free 2018. I am hoping to reach and maintain 30 miles per week this year.
@Josh Church @Toni Buck @John Culberson@Christina Mitchell @Christ Zhalis - How is your outseason progressing?
We are now into the second half of the FOS. I am feeling much stronger than I did in January. I had a great run while on a business trip this week - 9 miles at 9:09, which is getting close to where I was last year. Also, the weather in Connecticut was finally nice enough to allow o get outside this weekend. On Saturday, I rode for nearly 4.5 hours, which was a bit longer than the schedule called for, however I have a pretty difficult bike race coming up in five weeks. During my season scheduling session with Coach Patrick, he suggested that I do some long rides at the end of March and early April.
This week, we are continuing to add to our higher intensity intervals on the bike. For Thursday, we will be doing one more VO2 Max/Sprint interval - brining it up to 8 - per set. Then on Saturday, we are adding time to our threshold interval. Hopefully, everyone is feeling the progress on the bike and are able to get through the longer Saturday rides.
My running mileage is slowly getting back up. This week I ran 21. I have averaged 19-20 miles for the past four weeks. This week, I will tack on one more mile and shoot for 22 miles. My goal for this outseason is run durability, and then to have an injury free 2018. I am hoping to reach and maintain 30 miles per week this year.
@Josh Church @Toni Buck @John Culberson@Christina Mitchell @Christ Zhalis - How is your outseason progressing?
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Feeling strong finishing up week 8 today. The 70 min z3 work within the Sat ride is a grind though. I’m also hitting 19-20 a week on run mileage. 22.6 this past week, me being a cautious runner I have no complaints with this mileage at this time of the season.
Looking forward to building the long run and bike in prep for a half Mary April 21 and the BRC in May.
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Last year, I used TrainerRoad for the outseason. The Tuesday workouts were challenging because it was hard to hold the longer tempo sets. It took a huge amount of concentration. I found that up-tempo music worked to keep me distracted, but then I also had to concentrate on my form to keep myself going. For the multiple, short threshold intervals on Thursday, I find that I need to not be distracted, but instead have to focus intensely; therefore, I alternate between counting my breaths, or concentrating on my pedal strokes. Sometimes, I will count my left pedal strokes, and then my right. Then, I will focus on some of the techniques that TrainerRoad always advocates - smooth circles or getting power in the downstroke phase of the pedal rotation (think of scraping your shoe on the front of a step).
Also, I realized that I cannot do these workouts on a fasted state. So, I typically eat something that is easy to digest and is high in carbohydrates about 15-30 minutes before my workout.
These bike workouts are definitely hard. Learning how to disassociate from the discomfort (i.e., find distractions) or focusing on shorter intense efforts made me a much better cyclist.
My main event this year, Maine 70.3 is in August, so I too have a ways to go. However, I am trying to pepper in some smaller events along the way to make the season interesting.
@Josh Church what do you do to get through the harder workouts - distraction or concentration?
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