Home› Group Discussion-OutSeason November 2010

The November OS Sign-In Thread

Coach RichCoach Rich
in Group Discussion-OutSeason November 2010

The OutSeason....a magical time of year when TeamEN quite retires to their Pain Caves, get to WORK, politely smile and nod when their training partners admonish them for not building their base October through February, then emerge in March to rip their legs off and beat them over the head with bloody stumps .

November OutSeason: 

  • Begin: Monday, November 1st, 2010
  • Finish: Sunday, March 20th, 2011 (my 43rd Bday, yay me)

Go here for our thoughts on when to start your OS.

Not sure? Ask us in the Macro Thread

ARE YOU IN?

  • Sign in via this thread, with name, city, state, and flavor of OS you're doing (Beg, Int, Adv)
  • Give us your race schedule for next year, identifying your A-race(s)
  • State your end of OS fitness goals, maybe even your 2011 season goals
  • Consider updating your signature to reflect goals and races above.

The November OS Group (we'll fire up an official Group soon, just want to start doing this here now where you'll all see it)

  • Rich Strauss
  • Scott Alexander
  • Matt Ancona
  • Chris Gleason
  • Jennifer Burbatt
  • Steve Perkins
  • Shaughn Simmons
  • Joe Priore
  • Carl Noftsger
  • William Jenks
  • Hayes Sanborn
  • Michele Moreno
  • David Ambrose
  • Yasko Howell
  • Ian Coleman
  • Clint Murphy
  • Matt Sullivan
  • Keith Wick
«134567

Comments

  • Coach RichCoach Rich

    IN!!

    Rich Strauss, Monrovia, CA, age 42

    Follow me:

    2011 Races:

    • Various 5k-10k stuff through the winter, TBD
    • Solvang Century in March. Maybe the San Dimas Stage Race (may bail on the crit though, prefer to not crash)
    • Mt Laguna Bicycle Classic and some other wicked hard climbing rides/races in April-May
    • Ironman Wisconsin 2011, Sub 10 or Bust

    2011 Goals:

    • End OS Weight: ~157-158lb
    • IMWI Race Weight: ~150-152lb
    • IMWI FTP: >340w, @ 315w now
    • W/kg: 4.8-4.9w/kg
    • IMWI VDot: 50-52
    • T-Pace: 1:20-1:22/100m
  • Scott AlexanderScott Alexander

    Me, I'm starting in Nov too.

    Dallas TX.



    FB: salexand652

    Twitter: salexand652



    2011 Stuff (as of now):

    Feb: Texas Motor Speedway Sprint Du

    Apr: Boston Marathon (sponsor exemption)

    May: ToCa, CapTex Olympic

    July: Seattle to Portland (STP)

    Aug: Leadville 100 MTB (lottery), River Cities Sprint, ToCo

    Oct: Kona (Lottery), US Open Olympic

    Nov: IMAZ

    Haven't decided on my 70.3s yet, so much dependent on the lotteries.



    2011 Goals:

    FTP: 340+ (been 320-330 last few years)

    W/kg: 3.8+

    IMAZ weight: less than 195lbs (88.6kg)

    IMAZ swim: less than 1:20

    IMAZ run: run entire thing!!!

  • manconamancona

    I'm in, but the first week will be a little messed up as I'm running a marathon

    Matt Ancona - Roselle, IL - M30-34



    Follow me:

    2011 Races:

    • March Madness Half Marathon
    • California 70.3
    • Chicago Spring Half Marathon
    • June or July 70.3
    • Ironman Wisconsin 2011, Kona Slot and Faster than Coach Rich

    2011 Goals:

    • End OS Weight: 138
    • IMWI Race Weight: 133
    • IMWI FTP: 305w, (@~290w now)
    • W/kg: 5.0 w/kg
    • IMWI VDot: 65 (@63 now)
    • T-Pace: 1:30/100m

     

  • Chris GChris G

     I'm in for Nov.  Year 3 on the 11/1 plan.  NOSA [november out season alumi] have done some great work in the past, lets keep it rolling.

    A race for 2011 is IMLP.  Back to the long stuff after a 2 year hiatus. 

    Pain cave is located in Clifton Park NY.

    Plan is to race cross til then [once I am cleared to bend my knee in a couple of weeks] to keep some high intensity work going.

  • jburbattjburbatt

    Looks like I'm in for November OS.  And this time I plan on actually getting to do the whole thing and not get hurt!  As you can see I like to have some reasonably achievable and some hard achievable goals (ok more hard, but I'm type A).

    Jennifer Burbatt

    Chicago, IL 29 (hot damn- I get to race in the killer 30-34 AG next year!)


    Hit me up:

    2011 Races:

    • HIM Muncie July 9 (Goal 1 is to finish faster than my last HIM, Goal 2 is to win ...ok fine, just qualify for Clearwater)
    • South Shore Sprint Tri July 24 (Local race; Goal is to win, was 12th Women Overall this year)
    • Ironman Wisconsin 2011 Super Spectator (Goal is to be awesome.)

    2011 Goals:

    • Goal Race Weight: 125 (Current 130ish)
    • Goal FTP: 200w (Current FTP 156w)
    • Goal VDot: 50 (Current vDot 45)
    • Swim Goal: 30 min HIM swim (last HIM swim was 38 min)
    • Stem any chronic knee injuries by keeping legs strong by doing PT exercises and rolling out
    • I'd like a six pack.  What can I say...I'm vain.
  • steveperxsteveperx

    I'm in!!!

    Denver, Colorado.

    Advanced OS

    Facebook

    Twitter

    2011 Schedule:

    • Feb: Austin Half Marathon (maybe)
    • March: Platte River Half Marathon
    • April: Fort Davis Hammerfest (maybe)
    • May: Colfax Half Marathon
    • June: Elephant Rock Century
    • July: Boulder Peak Tri; Centurion Boulder 100 (if it returns)
    • Aug: IM Boulder 70.3, Deer Creek Challenge Century
    • Sep: Harvest Moon Half IM (maybe)

    2011 Goals:

    • FTP: 330+
    • W/kg: 3.9+
    • IM Boulder weight: 185 lbs
    • IM Boulder goal: Sub-5:00
  • Shaughn SimmonsShaughn Simmons

    Count me in for the NOV OS with the big boys! 

    - 10/17 Longhorn 70.3

    - Nov OS

    - 5/21 Texas IM

    Look forward to the journey team......................

     

  • CarlCarl
    Count me in for the Nov. OS! I am new to Endurance Nation and ready to get rolling. I believe they have me starting the Oct OS but needs to be changed to Nov. I am running the Chicago Marathon on 10/10/10. Will need a couple of weeks after to recover d/t this nagging ITB issues. Have been off and on Prednisone and PT way to much. Have not had time to take off. Bit off a little too much this season. 4 marathons with the first in Negril, Jamaica....Hot, humid but BEAUTIFUL.....Definately doing it again. Best time this year for Marathon was 3:39:44-Brooking, South Dakota. Goal for Chicago is 3:20. Best Marathon time ever was 3:16 ( Des Moines, IA )

    Getting ready to order my Power Meter Package, just honing in the the proper one. So all the numers, FTP, KG, etc means nothing to me so as you can see I have a lot to learn. Did my first 70.3 this year (Kansas) and did okay for me....5:53. Fell apart on the run and this is usually my strong point. Sure I fried myself on the bike. Got out of the water and was very dizzy-this was a new one for me.

    As of now I am set for only 2 races in 2011....June 12-Kansas 70.3 and Sept 11-IM Wisc.

    My goal is to significantly improving my bike by training with a power meter, uderstanding it, and learning to ride HILLS!!!! Would like to see my 5K time drop from 21 to 18 min. Best 10K time this year was 42:01 would like to hit 40:00 flat.

    Current vDot is 47.6

    Carl Noftsger
    Des Moines, IA
  • jpriorejpriore
    In for Nov. (2nd OS)
    M35-39 AG - Amherst, NY pain cave (outside of Buffalo, pain cave will still be less painful than watching the Bills)

    2011 Races: IMLP
    St. Anthony's or Escape from Alcatraz (lottery)?
    70.3 (maybe Muskoka in Sept.)?

    2011 Goals: Improve FTP to 290 (263 at last check)
    Improve vDOT to 53 (51.5 at last check)
    Run sub 4 at IMLP, definitely need to break 11 and hopefully 10:30
    Consistent with cross-training (yoga, etc.) throughout season to prevent usual knee/hip injuries
  • William JenksWilliam Jenks

    I'm in all the way.

    William Jenks Ames, IA, Age 47 for 2011, going with the Advance plan

    Follow me:

    2011 Races

    2011 Goals

    • W/kg 4.0+ (last test 3.5)
    • Racing weight very near 140 (best racing weight this year 143)
    • Racing VDOT 53 (most recent 51.2)
    • Swim - 66-67 min at WI, sub 15:30 1000 scy (1:33/100yd)
  • HayesSanbornHayesSanborn

    Round 3 of the November OS

    Hayes Sanborn  Chicago, IL  Age soon to be 35 , going with the Advance plan

    2010 Races

    • Chicago Cross Cup - Every Sunday until Dec 5th

    OS Goals

    • Earn the Chris G carrot award(s)

     

    2011 Races
    • Galena Duathlon
    • Pleasant Prairie Sprint
    • Door County Half Ironman
    • Ironman Wisconsin
    • Lots of Running Races too many to mention

    2011 Goals

    • W/kg 4.0+
    • Racing weight 140
    • Racing VDOT 55
    • FTP @ IMOO of 265-275
    • Ironman Wisconsin 10:40 prior PR of 11:42

     

  • michelemorenomichelemoreno

    Michele Moreno

    Madison, WI, age 40

    Intermediate OS

    Facebook

    2011 Races (IM-free year):

    • local 5-10k's
    • Door County Half IM (7/17/2011) - goals: PR, top 3 age group (have been 4th, 8th, 8th in prev years)

    2011 Goals:

    • End OS Weight: ~130
    • End OS FTP: >200w
    • End OS VDot: 46
    • Consistent (2-3x/wk) hip/core strengthening program
    • Injury-free

     

  • David AmbroseDavid Ambrose
    Waiting for October to arrive!

    David Ambrose, Ojai, CA Age 49 for2nd half of 2011; Advance OS Plan

    Twitter: davambrose

    OS Goals: Have friends sucking air, tongues hanging out in desperation of trying to draft my rear wheel when we start outdoor group riding in the Spring!

    2011 Season:
    - various 5K & 10K runs
    - Solvang Century Ride (March)
    - Wildflower Longcourse (May)
    - Ventura Oly Tri (Jun)
    - Santa Barbara Tri (Aug)
    - Carpinteria Oly Tri (Sep)
    - Big Kahuna HIM Tri (Sep)
    - IM Arizona (Nov)

    2011 Goals:
    - FTP at least 300w
    - Vdot increase of at least 1 point
    - top 25 AG finisher in all races
    - IMAZ finish time approx 10:00 - 10:15
    - Get wife buy-in on purchase of new carbon road bike image
    - Not let the above goals interupt with family time
  • Yasko HowellYasko Howell
    I am in for Nov. OS. Joined EN in May'10, first time doing OS (Intermediate)
    45 yo, W45-49 AG, Olympia, WA

    Follow me:
    Facebook http://www.facebook.com/profile.php?id=1484326670

    2011 Races:
    - A race - IM Regensburg in Aug.
    - Portland Half marathon on 10/10/10
    - Various short local run races during winter/spring
    - HIM in May/June or early July (haven't picked a race)
    - Local sprint tri races in June/Julyl

    2011 Goals:
    - Just received the Powertap pkg today!, so will spend lots of time learning, establish baseline, and work on improving FTP from there
    - Work hard on bike during this OS, and improve my bike time at A race
    - Repeat race weight management as I did in '10, race weight - 113~115, maintain 118 ~120 OS
    - Work on swim technique with a coach during OS, and want to move my swim to the next level. My swim time in the last 3 IMs are around 1:25, and I want it to be close to 1:15.
    - Injury free!
    - Beat my husband at A race image, and beat my PR (12:50 at IM Japan)
  • [Deleted User][Deleted User]

     

    IN!!

    Ian Coleman, Leesburg VA, age 53. Joined EN in May'10, first time doing OS (Intermediate). Completed first HIM this year (Muskoka)



    Follow me:

    Twitter -abritinva

    2011 Races:
    • Various 5k-10k stuff through the winter, TBD
    • Columbia: May
    • Eagleman: June
    • Rest of year TBD
    2011 Goals:
    • End OS Weight: ~155-156
    • Eagleman  Race Weight: ~148-150
    • Eagleman  FTP: >200w, @ 170w now
    • Eagleman  VDot: 50-52 @ 41 now
    • Swim Goal: 35 min HIM swim (last HIM swim was 41 min)
    • Fix ITB issues by keeping legs strong, doing PT exercises, icing and rolling out
  • crmurphycrmurphy

    Count me IN!

    Similar to Carl, I am new to Endurance Nation and ready to get back into action!

     Curently, they have me starting the Oct OS but I will need to change that to November once I figure out how.

    Details are:

    Clint Murphy, Coquitlam, BC Age 32

    Follow me:

    • Blog (Trial by Iron) 

    2011 Races:

    • Various 5k stuff through the winter, TBD
    • Various cycling stuff, 5k and 10k stuff through the spring / summer, TBD 
    • Ironman Canada 2011, Sub 10 or Bust - JK (I copied Rich's) but would love to have 10:15 - 10:30 range

    2011 Goals:

    • End OS Weight: ~155-158lb
    • IMC Race Weight: ~145-150lb 
    • 2010 low race weight = 160 pounds
    • 2010 Current weight = 170 pounds 
    • IMC FTP: 275-300 watts (Current watts = ???) 
    • W/kg: 3.9w/kg - 4.25 w/kg (Current w/kg = ?.??)
    • IMC VDot: 54-58  (2010 top measured VDot = 50.5)

     

  • William JenksWilliam Jenks

    Hey Carl-

    'nuther local!  3:16 at DSM is no joke!  That's a pretty hard course, having done it myself and had a tough time.  I did KS in '09, too.  My 5K is around 19.5 min, and I'm not sure how realistic 18 is for me, but I definitely have sub-40 in my sights...so it sounds like we're otherwise in the same running neighborhood.  Hope to run into you in person!

    This will be my first outseason with EN, too.

    William

  • mattsullmattsull

    In!

    Matt Sullivan - 45 - Oak Park, IL

    Follow me:

       Facebook

       Twitter

     2011 Goals

    • FTP = 275+
    • W/kg = 4.3+
    • VDOT = 57+
    • Swim = 1:00-1:03 @ IMWI

    2011 Races

    • March - Cary March Madness Half Marathon Goal: Sub-1:27
    • June - High Cliff Half Ironman Goal: Sub-4:30
    • September - IMWI Goal: Sub-10:30
  • Keith WickKeith Wick

    In!!!!  Milton, MA (below Boston)



    Follow me:

    Please don't that's drafting and will end you up in the penalty box



    Goals:

    FTP: consistent improvement

    vdot: raise it through smart, motivated running & frequency

    swim: focus on technique and learn to be smooth, using less energy

    consistent training- hit all workouts possible, but even when not up to the task doing something productive

    discover that their are muscles that exist and need to be strengthened in my mid-section

    be consistent with flexibility and stretching

    remain healthy with body comp discipline



    2011 races

    IMLP---my first IM

    maybe a HIM in june, we'll see

    do some fun sh** with fitness

  • henrysaccohenrysacco

    I’m In...



    Henry Sacco, Rowley, Ma, Age 41, Int Plan



    2011 Races

    • Various 5k to Half Marathons in Winter
    • Ironman 70.3 Florida (Fun with Family)
    • IMLP (A Race, Sub 12:30)
    • Timberman 70.3

    2011 Goals

    • Stay Healthy and Have Fun!
    • End OS Weight: 155
    • IMLP Weight: 150
    • Learn, learn and learn about training for long course…

       
  • tuckermtuckerm

    IN!!

    Tucker McKeever, Madison NJ 36

    Follow

    Twitter

    2011 Races:
    • Philadelphia Marathon, ok 2010 actually
    • Ironman Coure d'Alene 2011
    • Florida 70.3?
    • Would love to do some half marathons but there just aren't many around here during the OS.  Maybe the Ocean Drive 10 miler in March
    • Bassman Sprint
    • Silverman Half?

    2011 Goals:

    • End OS Weight: ~190lb
    • IMCDA Race Weight: ~180-182lb
    • IMCDA FTP: >300w
    • W/kg: 3.7 w/kg
    • IMCDA VDot: 50-52
    • T-Pace: 1:50/100m
    • Like Jennifer I want a six pack too, though I really would like a six of Russian River Pliny the Elder.  Any of you West Coast peeps want to hook a brother up? 
  • [Deleted User][Deleted User]

    Josh Choate, Prior Lake, MN, age 35

    Follow me:



        * Facebook

        * Twitter



    2011 Races:

    * Various 5k-10k stuff through the winter, TBD

    * New Prague 1/2 Marathon

    * Minneapolis 1/2 Marathon

    * Gear West Dualthlon

    * Hyland Hills Trail 25K

    * Maybe a race in Madison??

    * Buffalo Triathlon

    * Liberty HIM (first A race)

    * Lake Waconia

    * Ironman Wisconsin (second A race)



    2011 Goals:



        * End OS Weight: ~165-170lb

        * IMWI Race Weight: ~160-162lb

        * IMWI FTP: >258w, @ 240w now

        * W/kg: I need to loose LBS

        * IMWI VDot: 52-55

        * T-Pace: ??m

     

  • GS1962GS1962

    ARE YOU IN?  I'm in - new member just signed up

    • Greg Stephenson, Fishers, IN, OS  Int or Adv
    • Geist Half Marathon or other Half Marathon B race
    • Muncie Endurathon 70.3 B race
    • IMLou A race
    • Fitness goal; From FTP 288 to FTP 320, Half Marathon from 1:22PR to 1:19
    • IMLou swim under 1:10 from 1:16
    • Stay uninjured for 2011 (Hamstring tendonitis "ischeal tuberosity) messed up last two summers
  • Atif MalikAtif Malik

    I am in

    Atif Malik , Milford CT, 31

    Facebook



    2011 Races:

    •  5k's, 10k's through the winter
    • 1/2 IM in may (TBD) possibly harryman
    • nyrr 1/2 marathon
    • Ironman Lake Placid



    2011 Goals:

    • sub 12hr in IMLP
    • vdot of 50+
    • watts 250+
    • weight 155

  • Coach RichCoach Rich
    Bump. Updated the list
  • LynneJLynneJ

    By race date I should be October OS but don't want to start until November so I'll probably exit a little early or start my race build up a little late.



    Lynne Johnson, Kailua, HI age 37

    Beginner OS I think, would rather go a little easier and know I can nail the consistency



    Waikiki Swim Club biathlon series this winter- 5k run, roughly 1000m swim Dec, Jan, Feb, total time under 50 min for at least one

    Either St George Half Marathon Jan 23 or half marathon on Maui Jan 16 or 23- goal sub 2:00

    Fort DeRussy Biathlon March

    May Honolulu Triathlon Olympic distance- 2:45 or faster

    June Hawaii 70.3- A race. Sub 6 hours

    ?? Ironman WC from lottery slot? HI resident criteria for first time 2011

    IM Lake Placid 2012 with the Chicas if I'm not in Afghanistan or Iraq



    Goals:

    Run at least 42 days straight prior to starting OS, currently 6 days down

    Vdot 38 by end of OS, 40 for 70.3, currently ??

    Weight 55 kg by HI 70.3, currently 58-59

    FTP 180 w, 3.2 w/kg, currently ~160, 2.7

    Really, I just want to be fit again.

  • k8trigirlk8trigirl

    Count me in!

    Nov OS Int

    Age 34

    Alexandria, Va



    2011 Races:

    Nation's Half Marathon

    Eagleman 70.3-A Race

    Timberman 70.3???

    Marine Corps Marathon-A Race



    Goals:

    Have Fun!!!!!

    Eagleman 70.3-sub 5:25 (PB 5:37)

    Marine Corps Marathon-sub 3:30 (PB 3:34)

  • vabchtriguyvabchtriguy
    I'm in!
    OS Int
    Last year racing 35-39 image
    Virginia Beach

    2011 Races
    Shamrock 1/2 Marathon
    Kinetic 1/2
    IM Lou

    Goals:
    Use power to train & race (buying PM in Oct)
    Kinetic 5 -5:15 (PB 5:18)
    IM Lou sub 11
  • J.T. ThompsonJ.T. Thompson
    Count me in as well!
    OS Int
    Age 47
    Randolph, NJ
    Vdot - 46

    2011 Races

    Few 5-10K's in Winter
    Ironman CDA - A Race
    Jerseyman Half
    Bassman Sprint
    Ironman AZ - brother trying to talk me into it....

    Goals:
    Get rid of nagging injuries and be fully healthy
    Have Fun!
    Finish Ironman CDA - Secondary goal - sub 12
    Work with Tucker on his 6 Pack Goal
  • Neill MorganNeill Morgan
    Count me in, just joined.

    OS Beginner or Intermediate (TBD)
    Age 51
    Sherman, Texas
    Vdot - 40
    FTP - 2.2w/kg

    2011 Races
    Buffalo Springs 70.3
    IMFL 2011

    Goals:
    Get down to race weight, from 150 to 132.
    Train w/o injury
    Execute just right to strong finishes
    Run IMFL without walking
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