Week 4 Can Kiss my ......
Hi October Peeps!
Warning that what follows is a bit of a whiner. I am just sooooo glad that week 4 is done. For some reason I struggled with this week. Not with getting the work done per se, but the push just seemed harder this week. Maybe that means I'm starting to feel the load in my legs.
The run this weekend was the worst! Granted I did it on a hilly course that I haven't run in months, but still! I was sucking wind like crazy. I kept trying to keep an RPE that I'd hoped would lead to an NGP around my TP on the hilly section, but when I loaded my data into WKO my NGP wasn't even up to my HMP.
FRUSTRATING! Oh well, it was one workout, and that's how it goes sometimes. Bike workouts are going well, but I for one am glad to say "adios" to week 4!!!
How are you all feeling? Are your legs showing signs of being thrashed or are you feeling pretty fresh?
I thought it would be funny to find a way to send a video message to the November group...the Youtube link to Devo's "Whip It." You know? "....it's not too late to Whip it!" Ha ha ha...
Warning that what follows is a bit of a whiner. I am just sooooo glad that week 4 is done. For some reason I struggled with this week. Not with getting the work done per se, but the push just seemed harder this week. Maybe that means I'm starting to feel the load in my legs.
The run this weekend was the worst! Granted I did it on a hilly course that I haven't run in months, but still! I was sucking wind like crazy. I kept trying to keep an RPE that I'd hoped would lead to an NGP around my TP on the hilly section, but when I loaded my data into WKO my NGP wasn't even up to my HMP.
FRUSTRATING! Oh well, it was one workout, and that's how it goes sometimes. Bike workouts are going well, but I for one am glad to say "adios" to week 4!!! How are you all feeling? Are your legs showing signs of being thrashed or are you feeling pretty fresh?
I thought it would be funny to find a way to send a video message to the November group...the Youtube link to Devo's "Whip It." You know? "....it's not too late to Whip it!" Ha ha ha...
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Comments
Sorry that you had a tough week 4! Have you been spending too much time in your pain cave rather than outside due to your snowy conditions? Nothing like a full week in the pain cave to give me a bad week.
Week 4 was actually really strong for me. Hopefully that doesn't mean I tank on week 5! How is everyone else feeling at this point.
I love the "Whip It" idea.
Have a great Monday, everyone!
Glad you had a strong week 4! Way to work!
You're not the only one feeling the build up of fatigue. This whole lactate training phase early in the season is new to me. I've been a disciple of long slow distance as the base foundation for years. Honestly, I haven't worked this hard on the bike for a long time, nor have I pushed it on the run like what is prescribed in our training plans. So, please know you're no the only one feeling the cumulative build up of the workouts. Are you doing every right in the rest and recovery area? I would imagine your are but if not don't shirk the details of making adequate rest & recovery part of your meticulous training schedule. Good sleep, eating properly, refueling quickly after works, etc. pay large dividends.
You'll likely feel better in 24 to 48 hours too, so give it some time. By the way, I like your heading for the post
What is so great about what you've written about work on the bike and run is that within that switch that you've made lies the foundation for your performance improvement over the course of the season. Mark those words! Are you missing the LSD work at this point?!? I think it's kind of fun doing something contrary to that. Kind of makes for a good science experiment with your body.
Good reminders about recovery. I used to get all freaked out about resting and thought it was for the weak. But I've definitely learned the value of a disciplined approach to recovering. I'm sure I still have room for improvement in that department, though. I have decided to minimize the extra-curricular activities like skiing and snowboarding this winter in favor of a tri focus toward SG. I think what was so strange about this week is that the fatigue seems to have hit all at once and like a ton of bricks. I was cruising along and then WHAM-O! I'm hoping that this week all of that assimilates into something less remarkable. I know it will be there, but hopefully I'll manage it better...and appropriate rest and recovery has to be a key to the management plan.
Let me just say I'm glad we're not testing again until week 8! In previous OS plans testing was at Week 4... the horror!
Looks like Week 5 (Intermediate) is about the same as Week 4. So hopefully the legs will start acclimating to this new training level. I don't think I have ever trained this hard in my life.
Good luck to everyone on week 5!
Pete
Lynne
Lynne, whine all you want to us. Let it out here. You are amazing with all that you have going on!I tell you. Sorry that the flu mist has affected you as it has. Hopefully that passes soon. I feel icky just reading those symptoms though. Ugh! Hope your Disney vacation was fun....well notwithstanding the 16 hours of travel. Dang...that there is IRON vacationing. I tell you.
OK gang....I'm off to the pain cave. Will be tapping into your group mojo, I'm sure.
Yes, I've been immunized naturally from the swine flu. Honestly, it wasn't that bad, it felt like any flu and lasted about 4 to 5 days then I was back to normal training. Yes, I too am taking a leap of faith--jump with cutting out the LSD and it is kinda cool. But, keeping your intensity high on almost every workout requires a new mental game I'm learning slowly. I love the idea of a pain cave like you referred to. Like coach Rich says go there then leave it; In and Out; execute!
Honestly, I haven't been able to complete every workout prescribed per week. This week I plan on executing them all and I'm noticing my legs are popping at the end of the intervals. Last night I struggled to keep my heart rate up and the watts too.
I've been reading the posts by the November OS group and their initial watts are huge. I'm hoping to get there. I've also got to remember that alot of those guys kicking out huge watts are big guys, so the weight difference comes into play. That means with you're petite frame you're really kicking it girl
I had forgotten you're in a neighboring state and doing IMSG. I think our Oct OS group is off to a great start. It's great to have team mates like you. By the way, we should get the IMSG group to plan some winter, early spring reconnaisance missions in St. George so we can ride and run the course. I
I am still trying to avoid the “natural immunization”. The baby ended up getting the bug along with the rest of the kids and my wife. They are all doing a lot better and things are getting back to normal. It was a rough couple of weeks.
I, too, am trying to avoid any "natural immunization". I don't want to go from feeling healthy and strong to being knocked flat for a week or so!
Tom, I train indoors in the pain cave on my bike a lot, mostly because I am usually working out before dawn. With these tough intervals I have found that concentrating on tv or a movie is almost impossible. I keep the tv on for my warmup and rest portions, but during the intervals I stick my earbuds in my ears and play music with a good, fast beat that I can focus on to keep my tempo high and effort strong.
It's early yet, but week 5 is not looking as good as week 4. I put in a good effort on the ride today, but the run was lackluster, and the rest of the day just went downhill. My diet is normally really clean, but I mentally lost it today and ate way too many unneccessary snacks and too big a dinner. Oh, and I had 2 glasses of wine and an ice cream cone.
I'll try to get it together for a run tomorrow.
Have a great night, everyone!
It's great to hear how everyone is doing this week!
My trainer hopefully arrives tomorrow and....not sure it's right to say this..., but I'm actually looking forward to having a trainer for early AM T/Th interval workouts! My wife runs in the mornings and it'll just make it easier on all of us if I have an indoor ride option. And this morning it was super foggy (like less than 100ft viz) outside and I had to ride several miles on the streets
before hitting the local bike path to do my intervals. Fog was so thick I couldn't keep my lenses clean which was a real pain in the arse. I've got the tv, some old Kona coverage, and a fan ready and waiting for the pain cave!
I'm feeling good on the bike, but after several weeks post-IM of very little running I'm still trying to get my rhythm on the run. I'm sure it'll come. I'm hoping to throw in at least a weekly swim/weight lifting session on one of the rest days just to build strength and keep some swim fitness over the off-season
.
Fred, That fog sounds horrific! Reminds me of my old motorcycle riding days. Fog was worse than a rainstorm in my book!
Steve, you remembered correctly I'm in CO, and considering the alternatives of potentially scouting in SG with some training in the spring, or going down to Tucson for a training "vacation." Haven't decided yet. Thanks for the comments on the biking. I'm not sure what happened with the big wattage bump...A heck of a motivator, but also probably the reason for my less than stellar week 4. Adapting to the new FTP has been a push for sure.
Kristen, I'm pulling for you on the run today!
I'm debating about doing some swim drills on Fridays. I LOVE the no swimming in the off season stuff in the haus. But after my unplanned training and racing hiatus last year I have had practically a year's worth of swimming off time I'm starting to wonder about the potential for just getting a feel for moving through the water again.....brrr...now I'm cold just thinking about that!
Hi Tom:
It's been a while and with lots of training in between our last correspondence. Yes, I spoke with my wife and we coud put you up and your family too if you come this way. Please check out where Blanding is on the map. It's out in the middle of no where, literally. I'm about 6 hours to the east of St. George and 1 hour south of Moab. So, the road cycling is great with little traffic and absolute gorgeous rides in and out of canyons. If you like to climb, this is the place.
As for making the pain cave tolerable I use Tour De France videos, Chris Charmichal Training videos, Troy Jacobson videos, UTI triahtlon videos etc. to view while riding the trainer. I've never been able to focus on my cycling while watching a movie, etc. I find it easier to see other's hurting with me on the bike. As you know, I'm forced to do a fair portion of training on the trainer but that is largely due to a heavy work schedule as I can typcally ride year round. Blanding's elevation is 6200 ft and at the base of a mountain but we're considered high desert so the winters are moderate, relatively speaking.
I really like our group. The ladies, Olivia and Kristen, are taking the lead on postings for our group to keep us motivated. I didn't realize how validating it would be to hear how everyone else is suffering too through the workouts. I thought it was tough the first week but doeable. But it all seems to get more challenging with the cumulative fatigue due to repeated intensity and small incremental chagnes in intensity.
By the way, I'm holding you accountable to nail your workouts this week. Please keep me posted and accountable too.
Caio Bro..
Thanks to Steve and everyone else for the group accountability! I had no desire to run today, no way, no how. In fact, I skipped my usual morning workout. I started thinking about everyone else doing their workouts today, though, and managed to squeeze in a 50 minute run at lunch, nailing those intervals! I feel more mentally back on track now - it's usually just a 24 hour bug.
All my 2010 races are very flat, but a training vacation in Utah sure does sound like fun!
Let's finish out this week strong, group! Way to go!
I froze my toes and fingers this AM on my run. Despite dressing appropriately I was darned chilly. I just had to take advantage of the morning sunlight this week thanks to the time change. I think as it gets darker in the mornings I may try shifting to mid day runs just to be outside. I don't love that idea, but on cold mornings, that might just be the better approach.
T + 1day = Recovery day! Awwwww....yea!
Workout accountabilities will have to be reported by all of us at end of week....no way around it.
You're right Steve, Blanding IS in the middle of nowhere...
Tom, so good to hear that your family is getting healthy again. Unbeleivable that everyone got it but you....
And I thought I was done dealing with peer pressure once I finished with high school.
Nice job to everyone for "getting it done" even though life keeps trying to get in the way. We only have 15 more weeks left before the 2010 race season where Team Pumpkin is going to kick some a**.
Did someone say a training week in Utah? I'm in!
Pete
As for the week, It seems to be going well - the run was a little tough today but got the work done. Only 1 more day work and then a day off that I'll take - no going to the pool this week for an easy swim or at least I say that now.
Thanks for the peer pressue and holding us accountable.
Frank
Olivia, I don't know how you do it. Colorado is a beautiful state and I love to vacation there in the summer, but if I lived there I would be in my pain cave from October through May! It has been in the low 50s here in the mornings lately, and I've been a little whiny about going out there before dawn...
Lynne
The Force Is Strong With This Group...
Love the mojo and the accountability. As "coach" I gotta advocate for keeping the scheduled days off as needed...hard to believe 6-8 hours a week could kick your butt, huh? You are doing the good work and you will see results!
Nicely done Pumpkins!
P
test post
I pulled a two-a-day yesterday. I knew I was not going to be able to fit a workout in today so I ran yesterday morning and biked last night. They both went well. For the bike, my first interval was above zone four below zone five. The second I managed to push/pull/pedal in zone five for the entire interval. I actually have to thank my wife. We had not really talked all day and she came out just as I started my second interval. She did not really understand that I was trying to concentrate. I was too out of breath to explain what I was doing and did not want to stop. I could get out a yes and no but that was about it. The more she talked the more frustrated I got, so I was able to pound out the entire interval in Z5.
"Dark, unreasonable fear can twist and grind an individual...It is necessary to dig deep within onesseself to discover that hidden grain of steel...called will."
Ryan Shay 1997-2007
Google Ryan Shay if you don't know who he was and knowing who he was adds depth to his quote. So when your plugging out those tough intervals think about this quote for some motivation and clarity.
PS for those of you open to scouting out the IMSG course I'll throw some dates out in the next several weeks.
Happy recovery day!! We've almost made it. Rest and fuel up today and be ready to knock out the weekend workouts.