February Outseason 2018 - Week #9
Welcome to week #9!
This week we continue to extend the work we are doing on the bike. There is an additional 1-minute threshold interval for the Thursday sets (now two sets of 9x1 minute), and on Saturday we are going combine our sweet-spot thresholds so that we are staying long at Z3/Z4. For level 2, than means going from 3x10 minutes to 2x15 minutes.
Also, the mileage on the runs continues to climb. The biggest increase is that our long Sunday run has an additional 10 minutes.
Last week, I got in 105 miles on the bike and ran 22 miles. Thus, I have been steadily adding time and mileage. In addition, I also squeezed in two yoga videos. (I am constantly trying to offset the ill-effects from working long hours at a desk, and being bent over on the bike.) Also, I ended up taking a surprisingly long nap on Sunday after my run.
This is the last build-week before our next test. Week #10 is a test week.
Overall, I am feeling good. I feel like I can hold the intervals on the bike, and am seeing marked improvement on my run. I still have a ways to go to get back on track, but I am really happy about the progress I've made over the past eight weeks. Most importantly, I have no nagging heel or knee pain. (Knock on wood.)
@Josh Church @Toni Buck - I hope you guys have a great week and find new ways to trick your mind into working hard on the bike.
With the longer Sunday run, I think I am going to have to break out the fuel-belt with water bottles. This past weekend, I grabbed a handful of jelly beans; however, once I run longer than 90 minutes, I need to start hydrating and eating properly so that I don't feel depleted for the rest of the day. Curious what others will do for nutrition on this week's long run.
This week we continue to extend the work we are doing on the bike. There is an additional 1-minute threshold interval for the Thursday sets (now two sets of 9x1 minute), and on Saturday we are going combine our sweet-spot thresholds so that we are staying long at Z3/Z4. For level 2, than means going from 3x10 minutes to 2x15 minutes.
Also, the mileage on the runs continues to climb. The biggest increase is that our long Sunday run has an additional 10 minutes.
Last week, I got in 105 miles on the bike and ran 22 miles. Thus, I have been steadily adding time and mileage. In addition, I also squeezed in two yoga videos. (I am constantly trying to offset the ill-effects from working long hours at a desk, and being bent over on the bike.) Also, I ended up taking a surprisingly long nap on Sunday after my run.
This is the last build-week before our next test. Week #10 is a test week.
Overall, I am feeling good. I feel like I can hold the intervals on the bike, and am seeing marked improvement on my run. I still have a ways to go to get back on track, but I am really happy about the progress I've made over the past eight weeks. Most importantly, I have no nagging heel or knee pain. (Knock on wood.)
@Josh Church @Toni Buck - I hope you guys have a great week and find new ways to trick your mind into working hard on the bike.
With the longer Sunday run, I think I am going to have to break out the fuel-belt with water bottles. This past weekend, I grabbed a handful of jelly beans; however, once I run longer than 90 minutes, I need to start hydrating and eating properly so that I don't feel depleted for the rest of the day. Curious what others will do for nutrition on this week's long run.
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