I've been doing a run every other day since IM AZ (spectating). I have gained a humbling appreciation of what folks who start from zero achieve when they make it from the couch to their first IM. I was flat on my back at 130# on Oct 1, having lost 15# and ALL my fitness in two weeks. My goals for the start of the OS are: weight 145 (142 now!) with no change in BF%; strength in the weight room the same or greater than when last measured in August (every other day for an hour on the weights now); run for an hour 3-4 days a week (at 5mi/45 minutes now), and do my annual Jan 1 5K in 24:XX (part of the humbling process; my time has always been 20:1X before).
Tomorrow morning will be my first attempt at cycling on pavement, with my wife in a local park whose 5 mile drive is closed to cars weekend AMs. The fog on the path in front of me is slowly starting to lift.
Alright Al!!! Way to get back on the horse. You inspire me man. Alright, now I'm pumped, Al is on the up and up, I love micro fleece and nike frees in the morning, and my sufferfest vids, PT, Emotion rollers, and my legs that endured it all today with a double session... my second this week keeping my TH work over 230 for my 5' intervals!!!! The bike occurred after a bbq chicken dinner and a micro brew too, my new pre workout feast. Love you guys and thanks!
I can't tell you all how fortunate we have all been to have each other in this group. And Aleksandar and Dan have been especially key. You guys have helped me ssssoooo much! Thanks a bunch.
7/7 for me today. 4 miles in ~34 minutes. Felt good, again. Tomorrow I am going to bump up the mileage and run 10 . . . . just to do it. It will be my fat burning run.
Lastly, as I noodle this whole run/OS thing I am thinking I may be able to use TSS as a guide as I move through OS? If I input all my bikes, runs and possibly swims I can monitor my TSS each week and it may help with managing fatigue from any extra running. I know there are other variables, but it may help. Whatcha think?
Thanks John, I appreciate that... I just hope I'm not full of shit!!! As far as the tss thing, I do remember reading in Dr. Skiba's book about that, he basically said it is very difficult to try and do that as you are stressing different physiological systems of the body and that just summing them up is not an accurate indicator of training stress across the board.... funny he says that though because his new Raceday software now does it! I don't know for sure, but I'm going to try to keep running too to see how it works out. My plan is to do the required work for both bike and run, but try to slip in those real easy days of jogging. I've had some double sessions this week and I didn't feel too bad but they are nothing like what will be coming. There's typically what, 3 bikes and 2 runs for the OS each week. On the days off we could just do 30 minutes of the slowest jog possible and maybe the same on one of the bike days???? Thats my hope anyway. The problem you may run into with tss is that I don't think they are created equal. You may have an 85 across the board for all disciplines, but you will recover fast from the swim, the bike you could go one more hard day with a struggle, but still do it, and the run will feel like you had 2 races in one day and won't want to see another quality day for 2 more days. So you may add them up, but they won't be "weighted" properly as you are affected differently by each even if you have the same tss for each one. I could be wrong there, but its my take. Hopefully we can figure something out!
I use Raceday. Pretty hard to tell as Dan has said. Also one of our coaches posted not too long ago about how TSS is not really accurately painting the picture for OS as it is time/distance biased. It awards more stress score to longer workouts not assigning enough stress to shorter more intense work. It is somewhere on the forum. Interesting.
I think I have been able to narrow my braking point with Raceday but not good at it yet.
I'm a raceday fan myself and do like it. I need another season with it to understand myself better. I like the simplicity of the graphs, there's not as much to read into, the writing is on the wall without much to read into. What I do find about wko, and raceday too, is that I read into the IF more than the tss. I think, for me, that that paints a better picture of the workout. If it's coming out to .9 or around there for the ENTIRE workout, I know its been decent because I know that I've warmed up well, done the intervals hard, haven't slacked on the rest, and pushed with the remaining time (I usually go for an hour no matter what, unless the workout goes longer) so I know I haven't wasted a minute. I guess for an hour that the IF and tss might come out to be close, I don't know, I'm terrible with the number crunching, but I rarely look at tss. If the intensity has been there for the workout, I know that I'm doing it right. That's what I was saying about trying to relate tss scores around the board, if I had a track workout that was .9, I would be dead. And with the swim, there is such a tight running between times because a minor increase in time is a major increase in your score that it doesn't relate the same because the medium is so much more dense. Then, when I get out to do long rides, I focus on the IF for the intervals and take a secondary look at IF for the entire ride, and tss last. Maybe that's ass backwards, but for me, it breaks down a lot easier mentally.
However, I am definitely not a deep-dive data guy. I like to just net things out and move on. I have Tom Glynn two miles away to do my deep-diving for me. :-) In fact, when I did my 3 x 3 workout on the bike the other day he said he wanted to see my power file!
In regards to TSS, thinking about it I have never really focused on it during OS, but watch it close during IM Plan training. It is a great way for me to see how I am progressing from week to week. Based on the comments it sounds like it doesn't work well in OS. So that is out, I guess. I will just have to play with things during OS and see what works best for me.
Lastly, Dan you are not full of shit. Vary helpful is more like it.
@Al - Also looking forward to hearing about the bike ride.
@Dan - My plan about stupid, EP runs is the same as yours. I'm wondering if we would be smart to look at the OS plan ahead of time, and make sure we understand the purpose of each workout, so to better choose the running?
Peeking at the plan - I'm thinking
Add - EP run on Monday instead of day off.
Thursday - EP run in addition to bike
Friday - leave as off day for running
Sunday - Add a little time to the Q2 run.
I'm finding all this running consistency is doing cool things for my form. I'm starting to feel much taller and lighter on my feet. Those have to be good things.
John, I'm not a deep dive guy either. That's why I like the line in the graphs of raceday than the all the numbers and multiple lines in a graph of wko. You have nothing to lose with the trial, plus Dr. Phil answers your questions directly when you have a problem, its pretty nice. Plus, they are constantly upgrading and send you links for the upgrade for free. If there is a major overhaul, they will charge you less than 50% of a new buyer. They physfarm site is the one. It is a simpler interface with basically the same numbers, I just find it more user friendly that predicts your performance based on your workouts and tests. So I found it very useful during the OS as well. You read the graphs with a line that shows positive growth, where you are fatigue wise, and a line for fitness improvement. Then you can look at individual graphs that tell you your volume, tss vs IF, a curve that tells you when YOU should start your taper. Good program, and if you're a mac user, thats its native language. Hope that helps some.
@Beth: if its the same format as last year, haven't looked yet, I was thinking doing the double session on the first bike day because by the time that I get to the next hard bike day, I may have too much fatigue built up to get a good bike session... I might not feel like running that day worrying that I might not have a good bike workout. I usually do my runs in the morning, so I'd do tues run in the morning, easy, then not feel too worried about the bike that night. Then thurs, I would do the bike in the morning knowing that I HAVE to do that workout, and save the evening for an easy jog, and if I'm blown, I won't feel too bad about skipping it. Does that make sense? I'm in for the mon, and sometimes I do the q2 for the run on Friday instead of sunday for more recuperation for my knee with just easy jogs to fill out the weekend and give myself a long break between hard run workouts. I can get away with 2 with a day in between but with a long break before the next. So I'll be in pain for the second a bit, but I don't want to be in pain for the first every week. It makes sense to me, but I don't know if it really makes sense to anyone who hasn't had surgery and is thankful to be able to even run!!! Or if it makes sense at all! and that I'm just making it all up in my head as something that works... Anyway, we can tinker, share, and see if we survive.
@Beth - I went in and looked at the OS program for Intermediate.
So you are proposing the following:
Monday - Unscheduled EP run instead of off day.
Tuesday - Bike/Brick run as scheduled
Wednesday - Run as scheduled
Thursday - Bike + additional EP brick run
Friday - Off as scheduled
Saturday - Bike/brick run as scheduled
Sunday - Run intervals as scheduled + some additional EP mileage
I like, but would it not be better to move the Monday run to Friday since their is a hard bike and brick run on Sunday that might affect the Monday EP run? The Thursday workout seems to be a bit milder and not affect Friday as much.
Hi folks, Weekly Run Thread Lurker Mike reporting in... Banged out a solid 3x1mile this morning @ a little better than TP, 1 mile rests between intervals, then 50 min back home @ 8:00 pace. Total was 13.3 in 1:52. Feeling strong for a trail half mary race next weekend! Mike
Don't lurk man, talk some trash! Great job! You make me feel week, I only did 34' today 13/14 for me. Of course LSD, and right now I wouldn't have it any other way! I will be on the bike tonight for 2X8(4), the OS is on its way
@John: c'mon man, no excuses.... I just got back from running in a snow shower, high wind at 25 degrees. You better at least hit the gym, you don't HAVE to go long you know!!! I'll be waiting to hear from you.... Did you have a look around in Raceday? What do you think?
Things are starting to feel more like training, and less like rehab/recovery. This weekend featured my wife and I swimming Sat AM, followed by our outside bike premiere. I went 30 minutes in the water, 1500 yds, longer than ever by 25%. The bike was in a local (large) park at the tip of Tacoma, basically in the woods on a bluff over the Puget Sound. The "Five Mile Drive" is closed to cars weekend AMs, at least the part beyond the zoo. I went two loops. Don't know the time, as my bike computer, which hasnt been used in months, was on the fritz. I felt frisky at first, getting out of the saddle on he first hill, and trying for a little speed on the downhills. But not too much, as my arms are still a little shaky (weak from the nerve damage, and stiff from a broken left wrist). Temp was 42F, clear blue sky, could see mountains on all sides, up to 100 miles away Beautiful day, and yes, it felt good to be outside. No fears or flashbacks, so when it's dry, and I get the green light from my doc after my MRI Tuesday, I may be outside on dry days in the future.
Today, I stretched the run to 50 minutes, 5.57 miles, but still can't pick up the pace for even a little fartlek - it's all pretty much at my long run pace. I've got 4 weeks, though to get ready for those killer OS intervals. Finally, weighed in at two pounds over last week, and hit the weight room for over an hour (which I'm doing every other day). I'm even doing finger curls and rotator cuff sets, got to bring the life back to my hands and arms. My leg presses (lying on my back) are up to 330#, with my target at the end of the year at 420. So both my weight gain and my strength are now at 78%.
My jab at the rest of ya - I can still eat as much Pumpkin pie (loaded with real whipped cream) as I want!
Ok John, just got off the bike for the 3rd bike workout for the first week of the pre OS prep shit. Run in the snow and cold, down on the rollers tonight.... you better have good news for me, I won't see until tomorrow, I'm tired. Oh, the sufferfest's Angels video kicks ass BTW.
Boys, you are inspiring me to find a fun video and get out the trainer. Dash still has on racing tires from IMWi!
Hm.
Thinking about the Daniels suggestion to put Q1/Q2 workouts back-to-back because you usually feel the hard two days' after instead of the day after. I am also required to swim the in the OS, so I wrote those workouts in.
Monday - Off (or, swim, EP run)
Tues - Bike FTP, Run FTP (Wednesday's run)
Wed - Bike FTP, Run strides
Thursday - Off/EP run; because there will be the feeling the pain of Tuesday and Wednesday)
Beth, is your Q2 run wednesday? It looks as though you only have Q1 for run. Required to swim? Oh boy, do I feel for you. You might be stacking too many days with double sessions to get the 2 days off. But, maybe that's why you have 2 days off. I don't know, I'm not a coach and I don't want to steer you anywhere wrong. I think my planned schedule is strange, but I think it will work for me, you probably feel the same. The only thing I wonder about is your running days, you mentioned the back to back days of quality sessions but don't have them in your plan. And remember, Daniels is speaking for just running with that schedule, you'll have the bike workout to think about and that will impact your run.
Beth, is your Q2 run wednesday? It looks as though you only have Q1 for run. Required to swim? Oh boy, do I feel for you. You might be stacking too many days with double sessions to get the 2 days off. But, maybe that's why you have 2 days off. I don't know, I'm not a coach and I don't want to steer you anywhere wrong. I think my planned schedule is strange, but I think it will work for me, you probably feel the same. The only thing I wonder about is your running days, you mentioned the back to back days of quality sessions but don't have them in your plan. And remember, Daniels is speaking for just running with that schedule, you'll have the bike workout to think about and that will impact your run.
Yeah. This is an Ironman off year, so I kinda think this may be the OS of serious leg killing. Also, single girl with 35-hour/week job. I have time to train.
Dan - I'm thinking of stacking Bike FTP(1)/Q1 run on Tuesday and then Bike FTP (2) on Wednesday.Considering that Training block 1 for the week. Then Bike FTP(3)/Long Run(Q2) as scheduled on the weekend as Training block 2. I have a feeling this plan will either work fantastically or fail epically, and I'll find out in the first week. =-) Something's feeling right about it -- I'm feeling excited to do it instead of plowing through same-old boring OS.
And, yeah, a 2:10 Ironman swim time means you have to swim in the OS. Because it is actually possible for me to take an hour off my swim.
@Dan - Sorry, never got out for a run yesterday. Ended up going out with the family yo visit Santa and then had to prepped for a school event that took longer than expected. Then had to do the event.
Beth, if it makes sense to you, that's all that matters. I'll be pulling for you, I certainly wouldn't have the guts to do it and every year is an off IM year for me probably for the next 3 or so! Good luck, sounds like you have it planned according to your plan!!!
John, I did, my legs are paying for it right now. I'm pretty tight around my bad knee after yesterday's run in the afternoon and the bike last night. I think the weather is affecting it some too as the temps have dropped and we've seen a few inches of snow and more coming for the rest of the week. I'm deciding whether or not I should run tonight or bag it. I have no problems running when sore/tight but my knee feels swollen and I haven't really felt that lately.... I'm just addicted to getting out now and doing something. we'll see how I feel after dinner. 30 minutes easy isn't that hard. Nice picture, had the EN kit going and everything! My gut and hairy shoulders would be a disgrace as I never wear anything but shorts anymore when I ride... I was literally shivering on my bike during the warmup last night because its about 50-55 in the basement and I have a Haier fan that sounds like a smalls engine plane. I was good by the 2nd interval though. School events are so fun aren't they? I'm a teacher and can't stand them. Good times man!!!
@Dan - R E S T! Per Coach P's Marathon Nation doco . . . there is "no such thing as a recovery run" and I also take that to be no "easy run" when you are injured. Don't be one of those people who don't know how to stand down. Even for one day.
Ya, Tom and I handle the tech at the school events (event database, credit card processing, etc.). It really is fun but some of the parents can sure be unreasonable over the littlest things. I just keep telling myself it is just an elementary school event. It isn't life threatening and this isn't the United Nations. Chill out people!
Parents are extremely stressful! Very hard to approach them at times, and you're always off guard when they approach you. Probably the hardest part of my job, but rarely is it out of control. That may happen once every 5 years, but it does scar you!!! Our kids are the best we've got, so I do understand that and it does make it easier to deal with. In your situation, it does become comical on what people get hung up on! Anyway, I typically know when to stand down, it has been so exciting for me this fall to feel so good physically and to have that bounce in my step that I haven't had in 4 years. Nothing hurts per se, just tight. I usually read myself pretty well and do love TV at night, I may channel surf tonight and bust chops on EN forums instead!!! Thanks buddy.
Comments
I've been doing a run every other day since IM AZ (spectating). I have gained a humbling appreciation of what folks who start from zero achieve when they make it from the couch to their first IM. I was flat on my back at 130# on Oct 1, having lost 15# and ALL my fitness in two weeks. My goals for the start of the OS are: weight 145 (142 now!) with no change in BF%; strength in the weight room the same or greater than when last measured in August (every other day for an hour on the weights now); run for an hour 3-4 days a week (at 5mi/45 minutes now), and do my annual Jan 1 5K in 24:XX (part of the humbling process; my time has always been 20:1X before).
Tomorrow morning will be my first attempt at cycling on pavement, with my wife in a local park whose 5 mile drive is closed to cars weekend AMs. The fog on the path in front of me is slowly starting to lift.
Alright Al!!! Way to get back on the horse. You inspire me man. Alright, now I'm pumped, Al is on the up and up, I love micro fleece and nike frees in the morning, and my sufferfest vids, PT, Emotion rollers, and my legs that endured it all today with a double session... my second this week keeping my TH work over 230 for my 5' intervals!!!! The bike occurred after a bbq chicken dinner and a micro brew too, my new pre workout feast. Love you guys and thanks!
Dan
I can't tell you all how fortunate we have all been to have each other in this group. And Aleksandar and Dan have been especially key. You guys have helped me ssssoooo much! Thanks a bunch.
@Al - How was that maiden voyage bike ride?
7/7 for me today. 4 miles in ~34 minutes. Felt good, again. Tomorrow I am going to bump up the mileage and run 10 . . . . just to do it. It will be my fat burning run.
Lastly, as I noodle this whole run/OS thing I am thinking I may be able to use TSS as a guide as I move through OS? If I input all my bikes, runs and possibly swims I can monitor my TSS each week and it may help with managing fatigue from any extra running. I know there are other variables, but it may help. Whatcha think?
Thanks John, I appreciate that... I just hope I'm not full of shit!!! As far as the tss thing, I do remember reading in Dr. Skiba's book about that, he basically said it is very difficult to try and do that as you are stressing different physiological systems of the body and that just summing them up is not an accurate indicator of training stress across the board.... funny he says that though because his new Raceday software now does it! I don't know for sure, but I'm going to try to keep running too to see how it works out. My plan is to do the required work for both bike and run, but try to slip in those real easy days of jogging. I've had some double sessions this week and I didn't feel too bad but they are nothing like what will be coming. There's typically what, 3 bikes and 2 runs for the OS each week. On the days off we could just do 30 minutes of the slowest jog possible and maybe the same on one of the bike days???? Thats my hope anyway. The problem you may run into with tss is that I don't think they are created equal. You may have an 85 across the board for all disciplines, but you will recover fast from the swim, the bike you could go one more hard day with a struggle, but still do it, and the run will feel like you had 2 races in one day and won't want to see another quality day for 2 more days. So you may add them up, but they won't be "weighted" properly as you are affected differently by each even if you have the same tss for each one. I could be wrong there, but its my take. Hopefully we can figure something out!
I use Raceday. Pretty hard to tell as Dan has said. Also one of our coaches posted not too long ago about how TSS is not really accurately painting the picture for OS as it is time/distance biased. It awards more stress score to longer workouts not assigning enough stress to shorter more intense work. It is somewhere on the forum. Interesting.
I think I have been able to narrow my braking point with Raceday but not good at it yet.
I'm a raceday fan myself and do like it. I need another season with it to understand myself better. I like the simplicity of the graphs, there's not as much to read into, the writing is on the wall without much to read into. What I do find about wko, and raceday too, is that I read into the IF more than the tss. I think, for me, that that paints a better picture of the workout. If it's coming out to .9 or around there for the ENTIRE workout, I know its been decent because I know that I've warmed up well, done the intervals hard, haven't slacked on the rest, and pushed with the remaining time (I usually go for an hour no matter what, unless the workout goes longer) so I know I haven't wasted a minute. I guess for an hour that the IF and tss might come out to be close, I don't know, I'm terrible with the number crunching, but I rarely look at tss. If the intensity has been there for the workout, I know that I'm doing it right. That's what I was saying about trying to relate tss scores around the board, if I had a track workout that was .9, I would be dead. And with the swim, there is such a tight running between times because a minor increase in time is a major increase in your score that it doesn't relate the same because the medium is so much more dense. Then, when I get out to do long rides, I focus on the IF for the intervals and take a secondary look at IF for the entire ride, and tss last. Maybe that's ass backwards, but for me, it breaks down a lot easier mentally.
Thanks, guys. Is this the Raceday you are talking about?
http://www.physfarm.com/inside/raceday.html
I may download the 30 day trail and tinker
However, I am definitely not a deep-dive data guy. I like to just net things out and move on. I have Tom Glynn two miles away to do my deep-diving for me. :-) In fact, when I did my 3 x 3 workout on the bike the other day he said he wanted to see my power file!
In regards to TSS, thinking about it I have never really focused on it during OS, but watch it close during IM Plan training. It is a great way for me to see how I am progressing from week to week. Based on the comments it sounds like it doesn't work well in OS. So that is out, I guess. I will just have to play with things during OS and see what works best for me.
Lastly, Dan you are not full of shit. Vary helpful is more like it.
@Al - Also looking forward to hearing about the bike ride.
@Dan - My plan about stupid, EP runs is the same as yours. I'm wondering if we would be smart to look at the OS plan ahead of time, and make sure we understand the purpose of each workout, so to better choose the running?
Peeking at the plan - I'm thinking
Add - EP run on Monday instead of day off.
Thursday - EP run in addition to bike
Friday - leave as off day for running
Sunday - Add a little time to the Q2 run.
I'm finding all this running consistency is doing cool things for my form. I'm starting to feel much taller and lighter on my feet. Those have to be good things.
John, I'm not a deep dive guy either. That's why I like the line in the graphs of raceday than the all the numbers and multiple lines in a graph of wko. You have nothing to lose with the trial, plus Dr. Phil answers your questions directly when you have a problem, its pretty nice. Plus, they are constantly upgrading and send you links for the upgrade for free. If there is a major overhaul, they will charge you less than 50% of a new buyer. They physfarm site is the one. It is a simpler interface with basically the same numbers, I just find it more user friendly that predicts your performance based on your workouts and tests. So I found it very useful during the OS as well. You read the graphs with a line that shows positive growth, where you are fatigue wise, and a line for fitness improvement. Then you can look at individual graphs that tell you your volume, tss vs IF, a curve that tells you when YOU should start your taper. Good program, and if you're a mac user, thats its native language. Hope that helps some.
@Beth: if its the same format as last year, haven't looked yet, I was thinking doing the double session on the first bike day because by the time that I get to the next hard bike day, I may have too much fatigue built up to get a good bike session... I might not feel like running that day worrying that I might not have a good bike workout. I usually do my runs in the morning, so I'd do tues run in the morning, easy, then not feel too worried about the bike that night. Then thurs, I would do the bike in the morning knowing that I HAVE to do that workout, and save the evening for an easy jog, and if I'm blown, I won't feel too bad about skipping it. Does that make sense? I'm in for the mon, and sometimes I do the q2 for the run on Friday instead of sunday for more recuperation for my knee with just easy jogs to fill out the weekend and give myself a long break between hard run workouts. I can get away with 2 with a day in between but with a long break before the next. So I'll be in pain for the second a bit, but I don't want to be in pain for the first every week. It makes sense to me, but I don't know if it really makes sense to anyone who hasn't had surgery and is thankful to be able to even run!!! Or if it makes sense at all! and that I'm just making it all up in my head as something that works... Anyway, we can tinker, share, and see if we survive.
@Beth - I went in and looked at the OS program for Intermediate.
So you are proposing the following:
Monday - Unscheduled EP run instead of off day.
Tuesday - Bike/Brick run as scheduled
Wednesday - Run as scheduled
Thursday - Bike + additional EP brick run
Friday - Off as scheduled
Saturday - Bike/brick run as scheduled
Sunday - Run intervals as scheduled + some additional EP mileage
I like, but would it not be better to move the Monday run to Friday since their is a hard bike and brick run on Sunday that might affect the Monday EP run? The Thursday workout seems to be a bit milder and not affect Friday as much.
@Dan - Thanks. Will be downloading shortly.
@John: see response below, I wrote in what you are thinking, just a big more abstract!!!
@Dan - You came in while I was typing.
Thanks.
Boy, it's Saturday night and we are discussing TSS, Raceday and OS planning instead of out partying. We are pathetic.
Supposed to be out at a holiday party but son is sick so I sent my wife solo and I am home taking care of him. That is my excuse. What is yours?
Being by myself with silence at night is mine.... when all 3 kids are in bed and wife not in control of the tv IS a party for me!
Weekly Run Thread Lurker Mike reporting in...
Banged out a solid 3x1mile this morning @ a little better than TP, 1 mile rests between intervals, then 50 min back home @ 8:00 pace. Total was 13.3 in 1:52.
Feeling strong for a trail half mary race next weekend!
Mike
Rain came in earlier than expected today. So no long run for me. Will try and hit the gym to get 8/8. Or maybe not.
Cuz I don't have to. 
Don't lurk man, talk some trash! Great job! You make me feel week, I only did 34' today 13/14 for me. Of course LSD, and right now I wouldn't have it any other way! I will be on the bike tonight for 2X8(4), the OS is on its way
@John: c'mon man, no excuses.... I just got back from running in a snow shower, high wind at 25 degrees. You better at least hit the gym, you don't HAVE to go long you know!!! I'll be waiting to hear from you.... Did you have a look around in Raceday? What do you think?
Things are starting to feel more like training, and less like rehab/recovery. This weekend featured my wife and I swimming Sat AM, followed by our outside bike premiere. I went 30 minutes in the water, 1500 yds, longer than ever by 25%. The bike was in a local (large) park at the tip of Tacoma, basically in the woods on a bluff over the Puget Sound. The "Five Mile Drive" is closed to cars weekend AMs, at least the part beyond the zoo. I went two loops. Don't know the time, as my bike computer, which hasnt been used in months, was on the fritz. I felt frisky at first, getting out of the saddle on he first hill, and trying for a little speed on the downhills. But not too much, as my arms are still a little shaky (weak from the nerve damage, and stiff from a broken left wrist). Temp was 42F, clear blue sky, could see mountains on all sides, up to 100 miles away Beautiful day, and yes, it felt good to be outside. No fears or flashbacks, so when it's dry, and I get the green light from my doc after my MRI Tuesday, I may be outside on dry days in the future.
Today, I stretched the run to 50 minutes, 5.57 miles, but still can't pick up the pace for even a little fartlek - it's all pretty much at my long run pace. I've got 4 weeks, though to get ready for those killer OS intervals. Finally, weighed in at two pounds over last week, and hit the weight room for over an hour (which I'm doing every other day). I'm even doing finger curls and rotator cuff sets, got to bring the life back to my hands and arms. My leg presses (lying on my back) are up to 330#, with my target at the end of the year at 420. So both my weight gain and my strength are now at 78%.
My jab at the rest of ya - I can still eat as much Pumpkin pie (loaded with real whipped cream) as I want!
Al, you're Batman. You're Batman. That's all I have to say. Awesome man!
Ok John, just got off the bike for the 3rd bike workout for the first week of the pre OS prep shit. Run in the snow and cold, down on the rollers tonight.... you better have good news for me, I won't see until tomorrow, I'm tired. Oh, the sufferfest's Angels video kicks ass BTW.
Dan
Boys, you are inspiring me to find a fun video and get out the trainer. Dash still has on racing tires from IMWi!
Hm.
Thinking about the Daniels suggestion to put Q1/Q2 workouts back-to-back because you usually feel the hard two days' after instead of the day after. I am also required to swim the in the OS, so I wrote those workouts in.
Monday - Off (or, swim, EP run)
Tues - Bike FTP, Run FTP (Wednesday's run)
Wed - Bike FTP, Run strides
Thursday - Off/EP run; because there will be the feeling the pain of Tuesday and Wednesday)
Friday - EP run/swim
Saturday - Bike FTP long/run
Sunday - Run - long
Beth, is your Q2 run wednesday? It looks as though you only have Q1 for run. Required to swim? Oh boy, do I feel for you. You might be stacking too many days with double sessions to get the 2 days off. But, maybe that's why you have 2 days off. I don't know, I'm not a coach and I don't want to steer you anywhere wrong. I think my planned schedule is strange, but I think it will work for me, you probably feel the same. The only thing I wonder about is your running days, you mentioned the back to back days of quality sessions but don't have them in your plan. And remember, Daniels is speaking for just running with that schedule, you'll have the bike workout to think about and that will impact your run.
Beth, is your Q2 run wednesday? It looks as though you only have Q1 for run. Required to swim? Oh boy, do I feel for you. You might be stacking too many days with double sessions to get the 2 days off. But, maybe that's why you have 2 days off. I don't know, I'm not a coach and I don't want to steer you anywhere wrong. I think my planned schedule is strange, but I think it will work for me, you probably feel the same. The only thing I wonder about is your running days, you mentioned the back to back days of quality sessions but don't have them in your plan. And remember, Daniels is speaking for just running with that schedule, you'll have the bike workout to think about and that will impact your run.
Yeah. This is an Ironman off year, so I kinda think this may be the OS of serious leg killing. Also, single girl with 35-hour/week job. I have time to train.
Dan - I'm thinking of stacking Bike FTP(1)/Q1 run on Tuesday and then Bike FTP (2) on Wednesday.Considering that Training block 1 for the week. Then Bike FTP(3)/Long Run(Q2) as scheduled on the weekend as Training block 2. I have a feeling this plan will either work fantastically or fail epically, and I'll find out in the first week. =-) Something's feeling right about it -- I'm feeling excited to do it instead of plowing through same-old boring OS.
And, yeah, a 2:10 Ironman swim time means you have to swim in the OS. Because it is actually possible for me to take an hour off my swim.
@Dan - Sorry, never got out for a run yesterday. Ended up going out with the family yo visit Santa and then had to prepped for a school event that took longer than expected.
Then had to do the event.
I have started this weeks thread here:
endurancenation.us.dnnmax.com/Commu...fault.aspx
Beth, if it makes sense to you, that's all that matters. I'll be pulling for you, I certainly wouldn't have the guts to do it and every year is an off IM year for me probably for the next 3 or so! Good luck, sounds like you have it planned according to your plan!!!
Dan
John, I did, my legs are paying for it right now. I'm pretty tight around my bad knee after yesterday's run in the afternoon and the bike last night. I think the weather is affecting it some too as the temps have dropped and we've seen a few inches of snow and more coming for the rest of the week. I'm deciding whether or not I should run tonight or bag it. I have no problems running when sore/tight but my knee feels swollen and I haven't really felt that lately.... I'm just addicted to getting out now and doing something. we'll see how I feel after dinner. 30 minutes easy isn't that hard. Nice picture, had the EN kit going and everything! My gut and hairy shoulders would be a disgrace as I never wear anything but shorts anymore when I ride... I was literally shivering on my bike during the warmup last night because its about 50-55 in the basement and I have a Haier fan that sounds like a smalls engine plane. I was good by the 2nd interval though. School events are so fun aren't they? I'm a teacher and can't stand them. Good times man!!!
Dan
@Dan - R E S T! Per Coach P's Marathon Nation doco . . . there is "no such thing as a recovery run" and I also take that to be no "easy run" when you are injured. Don't be one of those people who don't know how to stand down. Even for one day.
Ya, Tom and I handle the tech at the school events (event database, credit card processing, etc.). It really is fun but some of the parents can sure be unreasonable over the littlest things. I just keep telling myself it is just an elementary school event. It isn't life threatening and this isn't the United Nations. Chill out people!
Parents are extremely stressful! Very hard to approach them at times, and you're always off guard when they approach you. Probably the hardest part of my job, but rarely is it out of control. That may happen once every 5 years, but it does scar you!!! Our kids are the best we've got, so I do understand that and it does make it easier to deal with. In your situation, it does become comical on what people get hung up on! Anyway, I typically know when to stand down, it has been so exciting for me this fall to feel so good physically and to have that bounce in my step that I haven't had in 4 years. Nothing hurts per se, just tight. I usually read myself pretty well and do love TV at night, I may channel surf tonight and bust chops on EN forums instead!!! Thanks buddy.
Dan