How ya feeling?
This is about the time we start to lose people. The goal is to have everyone still here and going strong at the end. It is kinda easy to "crush it" for a few weeks but then gets a lot harder. The holidays does not help as there is just plain more going on. At least in my experience, once you let it slip a little, it gets easier and easier to continue doing so. Also, really need to watch the nagging injuries. Been starting to read about aches and pains in the posts, always do. Stay on top of little issues so they do not become big ones.
Remember it is the consistent day in day out, week in, week out that will cause real gains on race day next summer. Slow and steady, or rather smooth and steady sounds better. The Out Season is more like a 20 week ultra marathon than a sprint. No one cares what you are doing in your cave right now. If you do a 2x whatever and the goal watts feel kinda easy that day, great. Before you decided that pushing harder is a good call ask yourself if doing so is going to make it harder or easier to hit the goals on the next ride or run. If you are uncertain, back off. If you find yourself hitting all of your targets pretty "easily", great, now might be a time to enjoy that feeling for a bit. Retesting coming soon. Much like when starting the run too fast, that "its really easy" feeling won't last long.
As for how I am feeling, a little banged up seems to sum it up nicely. I moved the schedule around a bit to insert a turkey trot on Thursday. As a result I did the Thursday and Sat bike/brick on back to back days. Really best to avoid that, at least for me. Going to make the most of the rest day. Spent some time stretching this morning. Compression socks at the office. More stretching later. Back at it tomorrow.
So, how ya feeling?
Comments
I was just getting ready to post something similiar! 4 weeks down....At this point everyone starts to 'get it' Lots of work being done, you no longer think 1 hr WO's are easy. Very timely post Chris.
My state of the nation. No aches/pains that aren't associated with falling off a CX bike.
Run: I'm only doing the T runs now, will add back in the bricks/strides after CX ends on Sunday. Feeling the effects of 8-10 extra lbs when running and I'm still over 30 secs off my peak intervels from last summer. Not concerned though, it will be back in short order. No need to rush things and dig a hole for myself.
Bike: Feeling strong. Highly motivated on the bike, I hope that continues. Suffering at CX races and doing those intervals established new baselines for suffereing. The FTP work is very managable compared to 150% work. Hopefully, I'll be mentally tough for the pVo2max work in January.
Keep posting those results all...
Great post and wise advice at this point!
I am thankful to be healthy and currently running on all 8 cylinders for the moment but seasoned enough to know this can change in a day or two if not careful. Last week was really tough for me working through a stomach virus and hitting the workouts but that has since past.
I'll be sticking to the plan and feeding off the mojo from the team as we move forward.
SS
I am feeling great except for some nagging arthritis in my left big toe. I had surgery on it 10 years ago. It actually cut my run short yesterday and I dropped the TP intervals. I'm going to the podiatrist on Thursday. I'm not too worried at this point. Could be as simple as getting my orthotics refreshed and or modified.
I turned the corner during week three and the runs and rides started to click again. The zones are feeling more comfortable and I feel incontrol of the workouts and my fatigue.. As far as the injury front I'm doing great, just a little calf tightness but I am really focused on staying on top of it. Thanks to Leigh I have lots of good videos to follow on Athletes treating Athletes and I have gotten to know my roller very well.
My biggest challenge right now is I keep wanting to go faster or do more. I'm trying very hard to hold myself back and stick to the plan as definitely have a tendancy to overachieve in training only to underachieve during the season.
Smooth and steady is a great mantra. Being inside the Haus has been inspiring!
Best wishes to all!
Glad to hear that people are holding it together. For the lurkers out there [you know who you are and we may even know who you are] if you are ever going to reply to a thread, this is the type of one that you should. If you do not want to post, thats fine, but you may want to write out what your response would be, or at least give it some thought. Very important to continue to take stock of where you are at. Enjoy the day off!
On the run, not too bad either. I have moved from a nearly flat area (Winnnipeg) to somewhat hillier Kansas City. I haven't found a flat place to run, and the uphill intervals are pretty tough. So far, the weather has been pretty nice for weekend runs. Week day runs are on the TM, of course and no trouble there.
This has been a great first month. After a more run-focused Sep/Oct, I did the bike test back in Week One but deferred the Run test as I had a 15k event that first weekend. Then week two I juggled by focusing more on the bike to get that back up to speed (and get used to my upgraded trainer). Last two weeks have been great.
I am much more focused on pushing myself this year. Last two years I did all the workouts but not always at the intensity I see my EN role models doing.
This past weekend I had a fantastic bike ride Saturday and yesterday on the run I pushed hard on the intervals. I went through 5k within 5 seconds of my all-time best and beat my 10k all-time record by 3 minutes. That 15k prep is paying dividends and I am looking forward to month two.
Finally, one of the reasons I was a lurker the last 2 years was being a bit embarrassed how slow I was/am. Tomorrow is the deadline for nominating Wicked Smart Members to recognize our EN teammates who put it out there and let us all learn from their ups and downs. As a person who had completed one Sprint when I joined EN, I have gained so much knowledge and motivation from the team I just wanted to say Thanks to you all, especially the people who have encouraged me to keep at it, but also to a few of you who probably will never know how your comment helped. This is part of why Chris's advice is so good. You never know who can benefit from your question or answer. I have my WSM nominations ready and encourage everyone to do the same if there is a teammate you want to recognize.
After listening to Coach R's podcats this week I realized I had been very delinquent with posting to the forum re the November OS. My bike workouts have been going well and have been hitting the numbers nicely. I do feel that I am now in a better rhythm for these and enjoy constantly challenging myself.
Unfortunately my IT band issues have refused to go away despite all my best efforts at rolling, stretching, strengthening and icing. So it is back to the doctor tomorrrow and then more physio I expect.
Oh well - back to the pain cave tomorrow ;-)
I've been sitting on the same damn desk chair for way too many hours for the last week, and this plus the work has led to some vaguely achy hams where I sit. Other than that I'm feeling good. In a couple of days, I'll have more time again, and will be able to really take care of myslf better.
Bike progress feels "right". I think I'm doing what I should there. Each day is a challenge, and each interval hard, but it feels under control. I think it's very telling, actually, how the 85%s feel. After getting over the short term fatigue of the FTP intervals, they feel not that hard...like this is the pace I *should* be biking just out on the street.
On the run, I am making my paces, and feeling fine about that. It's work, but it's supposed to be. What I hope will come around, though, is that HMP/MP range of paces. I am waiting for those to feel more comfortable again. They feel like more work than I think they ought to.
This is a great topic.
Overall, I'm doing okay. Starting to feel like I undertested on the bike. It's a nice feeling, but I'm on the beginner plan, and the >10' intervals are just starting to show up. So maybe i didn't!.
Run is going really well. I already feel faster.
As for pain, some back pain, but that's a nagging rowing injury that I'm trying to get rid of. I've had to miss a few workouts, but so far, it's all been due to travel. I've been able to jump back on the plan with no issues, and more important (to me), I'm not skipping workouts because I just don't feel like doing them. That's been easy for me to do in the past, but I'm not having that problem now. I don't know if it's the accountability here, or a renewed sense of wanting to do well at the races next year, or a combination of both, but there it is.
So in summary ... I'm thinking that my first tests were not painful enough, or perhaps I'm coming around to the training very quickly. I've been toying with the idea of bumping up to the intermediate plan, but part of me would prefer finishing the OS leaving a little on the table, rather than not finish at all because I got hurt or burned out.
I'm looking forward to tomorrow's ride. How nuts is that?!?!
Very ,very appropriate posting Chris, thanks for bringing it up. I've been over reaching on both the bike and the run in pursuit of getting faster, which I so want and need to do to compete in my AG. It did not take long for my body to say " what the hell are you doing to me" and it started to create a tremondous amount of fatigue and leg discomfort. Nothing I could not train thru, but my performance certainly started to suffer.
So I've learned an all to familar lesson once again, " Follow the plan as written and listen to your body".
Crushing yourself is fine as long as it is done within the paramiters of our tested zones. I promised myself I will be more compliant.
It is no fun training with this intensity when you don't feel well, it's a long season, and Chris is so right when he stated it is all about consistency or CANI: constant and neverending improvement !!
I am feeling great. Yesterday's run was a real breakthrough for me. Without even thinking about it, my warmup pace was almost :30/mile faster than normal, and the intervals felt challenging but not desperate like before. I posted the details in the week 4 run thread. When I saw Patrick's prediction for my Vdot retest, I thought he was insane. Now I just think he's a little crazy.
On the bike, I had to ride indoors over the weekend which was the first time I've done so since I tested. I was able to hit 100% at a significantly lower heart rate than on test day. When I ride outside, I am riding at about 112% of my indoor tested FTP and it still doesn't feel as hard as 100% indoor. The 12 minute intervals feel challenging, but I'm never in fear of not being able to complete them or hit my numbers. I imagine this won't be a problem much longer as the weather turns for the worse and I ride more indoors.
Other than a bit of sciatica that's jumped up out of nowhere I am feeling great. I've never taken 2 days off per week in my entire life of endurance training but I have to admit I can see the benefits, especially when training this hard.
Great job everybody!
Running is harder for me. However, I am noticing results already. I do have a saturday trail run group that runs hard...with hills. I'm hoping this does not throw off my training because it's fun and tough. 1- 1:15 hr runs and they go hard the whole way. at least for me it's all out. so far the runs are making me stronger. I am thinking of skipping a saturday here and there to make sure I don't over do it.
I may not post often but I'm here!
Feeling good on the bike and hitting all the numbers consistently. My schedule only allows days off on the weekend for a while so at the end of 5 days in a row I feel tired but not exhausted. Last 2 years I have had chronic calf problems, so I have been just doing 5 days of easy runs per week for the last 8 weeks so that when I jump in to the EN intensity levels I hope to stay injury free.
The comment about the 85% section of the workout and using that as a benchmark rings true for me as well. It was a bit of a challenge facing that down for the first couple but now I realize it was mostly mental.
Cheers
Ian
Traveled to South Dakota for the Holiday but took the bike along and ran on the treadmill.
Unfortunately I am not a strong/fast swimmer so I have been doing the OS swim that was recommended on Mondays and Fridays. I have to tell you I was not happy with my first "T" time results. Felt like all the drills I was hitting and my Swim golf was 17 to 18 consistantly but my overall average ended up being like 1:55. My time last year at Kansas was 39 minutes and I would really like to see 35 this coming June.
I had a hard time giving up lifting also but on a serious note thanks to my friend DAN GILLIAT that is no longer happening either. Effective last week I gave up the five days a week of lifting. In its place you will be happy to hear I picked up YOGA 2 x a week. Today was my first day and I have to tell you I think I am going to be sore in the am.
The bike is really coming great for me. I am hitting 100% plus on all the workouts when required. I like what Chris said though just hit the targets cause testing is coming again soon. My run I have not been happy with at all
Well week 5 my new gang members....LETS TEAR IT UP!!!!
Great post Chris.
Thanks for the post Chris. It is good to have the team as an accountability measure.
I'm feeling pretty good right now about the workouts. I have only missed one of the bike workouts over the four weeks and that was due to work travel that I just couldn't get around. I have been working through some tight calves that I think is now causing tightness in my right foot so I am now stretching twice a day and using heat and ice to try and work through it. I also picked up some new shoes that hopefully will help.
The key for me will be to make it through the next six weeks. My work schedule is about to go insane but fortunately I am going to be able to schedule my travel around my key mid-week workout days.
Nice to see some new names/faces. We are all in this together. That has always been one of my favorite things about EN. Have said it many times but.. when I am out there at 5 in the morning running alone in the dark it makes it easier to push KNOWING that others are out there doing the same thing. Also makes it harder to roll over and go back to sleep when I know that the gang is laying down the watts and will be posting the numbers. Not much worse that sitting at my desk feeling lazy reading the posts. Hate that.
Keep up the good work!
Thanks for posting Chris.
The plan kicked my butt the first couple of weeks. I took a few months off late summer/fall to let my wife focus on a goal race and to recover from a bad bike wreck. It took some motivation to get going again. The forum and having some accountability has helped. I have also been enjoying the intensity of everything. I like pushing things a bit. I feel like I have made some big strides in just a few weeks. I have been trying to let the new paces settle a bit before making any new jumps. One lesson I have learned so far is to respect the rest days. I tried to cheat them one week and really struggled to get through.
The group is what has made it fun so far. I'm with you Chris. It does make it harder to hit the snooze button when you know you will read all of the workout posts later.
Bring on week 5.
Life is crazy busy so all of my workouts are being done at O Dark thirty. I will be up at 4:30 tommorow morning for the brick.
I too am excited about the group. It is good to have others suffering alongside me, albiet virtually.
As for the 4 week "line", I agree with Chris. The OS is not a sprint, so trying to focus on consistency vs. hammering too hard right now. The next big trick is to get through Christmas and work in cross country skiing as soon as we can get some snow.
The biggest challenge is the early morning schedule, which has me micro-managing my sleep. Some days I just suffer. But just knowing that everyone else is out there laying it down at "O-Dark-30" has motivated me to see this through. The accountability in "the Haus " is a major plus factor.
Overall, I'd say I feel reasonably well. No injuries or major aches. I am at the tail end of a mild 3 day cold (or something) that I am blaming on the combination of out of town visitors, long bike rides on consecutive weekends, and the OS. I have hit all of my targets on the OS workouts while using the intermediate plan.
Fatigue. I do feel fatigue of a different kind. I can tell when I climb stairs. The two days off are very welcomed! I am sleeping more. Instead of going to bed at 11:30, I am often asleep before 10 pm.
Reading the numbers posted also has the side effect of making me feel fat and slow. The OS is not diminishing my appetite but fortunately, I've not gained any weight yet. Counting calories is something I've never done even as I lost about 30 lbs over the past 2 years just by gentle triathlon training (although at higher volume than the OS).
I am missing swimming. I am missing riding with my Monday and Saturday groups. I am not sure I'll be able to find a good way to incorporate those rides into the OS although I will add back swimming on Tues and Thurs soon.
It is fun to see how others are progressing through the same sets of workouts. I like being in the Haus. The posts also make me grateful to live in a warmer place and to have a flexible job. Instead of a pain cave, I do my workouts (including the swim) outside when the sun is up. Actually, if I get on my bike in the next 30 minutes, I'll be able to get my intervals in and meet some friends down by the beach for lunch!
Rubin