I've done a HIM at the end of the OS before and it works out quite well. But are you still planning on doing the Ultra April 9th? Or would you swap those?
I've done a HIM at the end of the OS before and it works out quite well. But are you still planning on doing the Ultra April 9th? Or would you swap those?
John, I did my only race, HIM, last year basically on the OS plan alone. Time is a major factor in my life right now, and I just couldn't put in all the time I wanted for my race. But I felt surprising strong during the OS, and relatively confident going in to my HIM without too many long runs or bikes. My bike time dropped significantly and my run was a bit faster too. It was my first year with EN and the OS so I don't think you'll have any problems bro!
@John - Disney was great! I ran my slowest half mary ever, at 2:54, because I paced my sister, who was running the Goofy challenge. I ended up running an extra mile when I back-tracked and lost her. Mostly, we spent lots of time giggling and getting our pictures taken with Disney princesses, and the very cute Bert, who was hanging out with Mary Poppins. I do not recommend attempting to race Disney. That would be so boring!
I like the HIM plan at the end of the OS. I did that last year, with a super-sized OS hack. I swam 2x/week and added time to the weekend bike and run.
@Beth - Glad you had a good time. Was it over crowded? If you wanted to try and run it would it not be the best venue?
There is a Disney half marry at Disneyland here is CA and was going to do it this year but it is the weekend before my "A" race HIM that is my prep race for IMAZ and I whole hearted plan on killing it and getting a huge PR! So no Disney for me. Bummed.
@Nemo, Dan, Beth, et al - OK, I will dump the 27 miler (actually a bit of a relief).
One more question: The HIM is 4/26, or week 17 of OS. I am thinking of starting the OS swim hack the first week of March so that would give me 7 weeks to get my swim up speed for the event. However, my swim is actually my strong point. Do I need 7 weeks? Or should I give myself, say, 4 weeks, if I swim 2x or 3x per week.
I have never really *seriously* swam in OS. Hence my question.
@John, go for the HIM, no problems. The more I do this OS stuff (my first), the more I think this can be good for all distances. Here are my additional suggestions:
1. I would start swimming now, while OS stuff is not going too crazy, later maybe more difficult to ramp up the swim as recovery becomes more difficult from crazy biking and running. That is the reason I did some serious swimming before OS, now dialed the volume back.
2. When you can, extend Saturday ride with more 85% work.
3. Keep doing the half marathon hack
You will be all set. Actually that will make you a mean machine.
@John and Aleks: you guys actually swim??? I literally swam twice last season! Of course I felt it when I raced.... do it up man!
This is my last week for at least one week after my "no more children" procedure friday. So I'll be out tomorrow running, hopefully putting in a brick tuesday, on the track wednesday, sweating again in the basement thursday (if I get up early a run) and running before my boys go under the knife. Hopefully the recovery is quick because I'm feeling pretty good during workouts, just a bit tired from not sleeping a whole lot, the baby loves company a couple times a night. Talk to you all tomorrow.
Had a 5+ mile run today of easy pace. It was really nice to be outside. The temps said high teens, but with a clear sky and no wind, I was actually pretty warm. Very happy to be out. We'll see how it feels during the bike tomorrow. I bump up from 8' intervals to 10' and I'm looking forward to it.
@Dan - Glad you got out there. 5+ miles? WOOHOO! So excited for ya my man!
@AT - you are killing me! Start swimming now? I was hoping for at least another month of no swimming. I will start "tinkering" in the pool . . . but no hard Masters stuff for awhile.
However, as planned, I did hit the pool for deep long stretching and just enjoy the water. I love to swim. Met Tom Glynn there so we decided to do some 50's and 100's, easy. So we did 10 x 50 and 7 x 100. Add my 400 WU and I swam 1,600 yards today. Not sure if it felt good or not, but I was sure strecthed out when I was done. Maybe I'll swim once a week for the next few weeks and then build from there.
Lastly, I think I am going to tinker with doing my runs on Tuesdays and Saturdays after the scheduled recovery days. That way I am fresher for the run stuff. Right now, I would rather suffer on the bike intervals more than the run intervals since i want to work on my running. Whatcha think?
@John: I was worried about the distance yesterday, but it so nice, I just felt like Forest Gump. Anyway, I must say, I felt incredible on the bike today and during the brick run... maybe this extra run stuff will work during the OS. I didn't have work today because of inclement weather, so I was able to get my bike and run done in the middle of the afternoon. That, and I went to bed at 8:30 last night, and caught a nap with my baby for 1.5 hours this morning. Well deserved the way I see it!!! I like you idea of swapping run and bike days for fresher legs. I hear you on that, my legs aren't that springy sometimes for my TH work on run days. Have you been hitting your numbers for running? Coming easily or are you struggling? Another thing, I was thinking about the run and the OS, I wonder if there is a way to modify some Daniels' workouts to use during the OS for those like you who want to really focus on the run? If you did some of the 5K Q1-2 workouts that you did before the OS, would they kill you now? Just wondering, because I hear some people complain that they thought they would be running faster on triathlon plans because they are doing so much training, and they get beat at local events by runners and don't get it. Wondering if there's a way to make a run focus OS based on some of Daniels' work to make you more of a runner for 20 weeks than a triathlete? Anyway, what do you think?
@John, I think that is a sound plan. On the swim subject, you eyeball your start that you arrive at HIM being fit for a swim not fast, meaning plan so that HIM swim split cost you minimal. For me minimum is 8-10 weeks to spool up, than if I just overdo the swim by tiny bit during the race, the running turns quite different, even the bike does not come out as planned. That is just me though.
I think your swim plan is consistent with what you are trying to accomplish.
@Dan, I am still banging my head about run in OS subject, the fast stuff. I think that one can possibly tinker using Phase IV Q1, Q2 as they are mixed, having T, R and I pace in the same workout. I would very much observer 10% T, 8%I, 5% R pace amount based on the mileage you are putting. I would also consider trying a little less than that in the amount and would also increase recovery in all of them, between intervals.
The problem with faster running is that it starts recruiting those same muscles used in cycling. My R-pace work makes me sore in quads, much the same spots as cycling. That is when my cycling begins to slow down. Try it and see how it goes, observe your power output on the bike and eyeball how hard is it becoming holding on to FTP during those.
Remember, Daniels phases, excluding phase I, start with focus on R-pace, secondary T and I-pace, both being on the shorter side, say I-pace 600m, 800m. Than in phase II I-pace gets it's focus, I would stay away from 1000-1200 I-pace, I would stick with EN T-pace work as it is pretty solid, but rotate in I-pace and R-pace in the amount you think you can handle. I can handle fast track running in large amounts, that does not seem to destruct me as much as distance does.
I think that in order to run a sole 5k event fast, you have to train fast, like a runner, but try to tip the scale in that direction vs. EN balanced work and judge the amount required. Can I get more vague? In the end, I am a swim coach, you are running coach, you will have this figured out better than I. These are just some random thoughts. I don't claim I know anything, I just have some information, that is all.
@Aleks: I see what you are saying. I was brainstorming after reading what Stark wrote about switching the run days with the bike days to give more rest going into the run days, and hopefully holding on during the bike work. If I were do that, I would start with the OS plans for the run as usual for about 6 weeks lets say. Then I would mess around a bit with the fast stuff in Daniels' P2 ( I like fast stuff and I think he's right when it comes to efficiency gains with it) because the recovery is long for those, then I would progress right into P3, the I work isn't terribly fast and the recovery is long enough, but what if it was the LESSER of a 5K instead of 10K in the amount of total distance/time done? and sticking with the adjusted times for your Q2 day work? Mondays/Fridays being very easy jogs for no less than 30 minutes or even a total of 30 minutes. When you do the bike work, secondary in this case, you warm up for 10', get the work done, cool down for 5' and done. Keep the bricks, and take out the 2X15' work on Saturdays, worry about longer stuff 8-12 weeks out from your race? Anyway, just thinking here....
I'm liking the way you guys are thinking. I'm doing bike/run workouts as written (maybe sneaking in an extra run) for the next few weeks. But I'm missing the stupid hard Daniel's workouts. I think they are a good for my legs and my mental toughness.
Hi Dan! I've been eating Mickey waffles and riding Space Mountain with the nephews and niece. Good vacation and now I'm ready to get back to Daniel's school. Or, better phrased, schooled by Daniels.
I am rogue from being rogue. OMG, I won't bore you with the details, but I'm SWAMPED with work--all good and very interesting, just extremely intense right now. I had an eye emergency on Saturday (I hung tough until after the bike workout LOL!), then my son called to say he hurt his knee badly. He's home from the Jan term at Colby College, and we hope to see the orthopedist tomorrow. Between eye follow-ups, and an eye surgery consult tomorrow, and now my son--well, I am just hangin' on by a thread. Missed today's workout--will do tomorrow. Other than that, I will limp along as best I can this week. Yowza, I'm on overLOAD!
@Dan, I think that John's idea to invert run and bike is great and it may actually work in your case great. I am also observing progress with both bike and run. I may end up doing it if I find that bike is where I want it, but run is lagging. I can sustain fast running on track without injury risk being high. I will keep it short, fast and furious, R-pace......It was key for me this fall.
Your ideas on tweaking are sound to me and doable. You may get a follower on that one.
@Aleks: I was hoping you'd be the guinea pig!!! My plan will be delayed a week or two starting this weekend as I'm going in for a "procedure" friday to end some of my "manhood". Anyway, hopefully I won't be out for more than a week or two because everything is really clicking right now. I've found a groove with just doing bare bones work, nothing extra for the workouts, but adding running on the days off. I just got done with my half and 2 miles tonight and was delighted that I strolled to 2 6:59's for my miles and felt that I could've done more. I basically get in, do a mile warm up, 6 strides, get to work, walk for my rest, and end it when I'm done. My workouts are short for both bike and run, but it seems to be working because I'm not burnt for any workouts yet. If I switch over to my proposal, it may be a bit different recovery wise but I have time. We'll see how I bounce back after surgery friday.
@Beth: good to see you're back in the haus. Your yak trax recommendation has been golden so far. I love them. A couple springs have come loose, but I think I can pinch them down with some needle nose pliers if I can find them! Glad to hear you had some fun in the sun with the family.
@Linda - Sorry to hear about your son. Is it bad? And keep us posted on your eye.
@Dan and AT: Did take Monday off (well, did a little swimming) and then did my Wednesday run on Tuesday. The Tuesday run ROCKED for this old fat guy! I felt fresh and it was my best run in weeks. It is a test sample of 1x so it is not conclusive, but a good result to start.
Rode today and KILLED IT! No issues from the run yesterday. Though I definitely over-reached and will probably pay later in the week. Just trying to stay with the much faster group and got outside and wanted to enjoy the weather. Didn't get the T run in this morning so did it tonight for 30' @ Z2.
My plan for rest of week:
- Thursday - 40' run @ LRP
- Friday - 6.5 mile trail run on local mountain to break things up a bit. Will have ~1,500' of ascent so I will use my ultra strategy and walk the ups and run the downs and flats. So not too stressful on my body.
- Saturday I will do the Sunday run and use the half marry hack to get me to 9 miles. Should be interesting.
- Sunday will be the Tuesday bike workout with T-run since I bascially did the Sunday workout today.
So 4 run days (6/6 adding T runs) and 2 bike days this week. Like AT said, my bike is where I want it (actually I feel I am better than expected at this point) so I am going to focus on running with frequency. Added running will be at LRP.
I am not sure my body can absorb doing any of the Daniels stuff in OS. But I am up to testing our own Daniels "hack" if others wanna try?
Did yesterday's run at a local snowshoe race---in the dark with headlights. Very cool. Very hilly course. There was just enough snow for snowshoes, but alot of people ran with trail shoes + microspikes (Kahtoola). I think that's the way to go for semi-hard packed snow with 3-4" of powder. Anyhoo, there was a wickedly steep downhill that was dodgy even for deep snowshoe cleats. One doode in shorts just sat on his butt and rocketed past all of us picking our way down. Huge butt Vdot points!
Dan: Good luck with your procedure tomorrow. Stock up on bags of frozen peas and ice packs today.
Dan, Starkman, Aleks: Very intriguing with the flipping of bike and run days. I find that doing the run then the bike yields a better workout for both in terms of hitting all the intervals and having the legs stay fresh. So I've taken to doing my long run on Sat's then a longish ride on Sun.
LP: No worries about roguing the JOS rogue. I totally anhilated myself with skate skiing last week and only managed one bike workout. I hope things settle/slow down soon for you!
@ Starky- I dunno what your pm says after you chase the fast guys on the road, but when I get to do that in the summer here there is NO better work that I can do, ever, in any venue or format- and the ride numbers reflect it. Harder work and mo fun. Way to kill it.
@Dan - +1 on what Kit said about the peas. Doc who did mine was a roadie and he was all about getting me back on the bike in two weeks. He wanted me to lay off the impact stuff, including running, for four. If remember correctly he let me swim as soon as the "wounds" healed (they thankfully were really small ), which was about four days. I followed that advice to the letter as I have a couple friends who over did it too soon and regretted it. No complications and no real loss of fitness for me.
@Dan, good luck. Looking forward seeing you back in full force. I will test a week for us. The job may dictate I do so. Would you like me to modify also including some PII workouts and keeping some EN LT work, I can type up a proposal and you give the blessing, I go do it, report back after. Let me know.
Thank you everyone for the wishes. I'll get the peas ready Kit, but there's enough snow and ice here I may be able to just sit down outside for a week!
Aleks: maybe I can sit and think about it some when I have free time starting tomorrow. I'll bring the book home and steal some workouts. I don't see why we couldn't start in P2. The one problem I will have is that I use an indoor track that is for recreation purposes only, so the turns are very tight. It hurts the times and my knees so I worry about the speed work inside and the ice and snow outside isn't much for grip! Anyway, I still think its doable and will be willing to try it.
@Chris - Thanks. I am always afraid of over-reaching so early in the OS. But gotta tell ya, that ride was great! Loved it.
@Kitima - So happy we have your seal of approval for flipping days. Glad it has been tried by others with success.
@Dan - Good luck. And should we start new thread for you? "Bye-bye swimmers?" Here's a little humor for ya:
Ran today 3.94 mile is 35:39, or 8:55's avg.. Legs felt heavy and i had to take some micro breaks along the way. Did start out to fast using another runner as a "rabbit." Mile 1 was 8:43's and then dropped to 8:18's and then throttled back.
got the run in... my yak trax exploded in the snow. worse than running in sand today!!! But, now I can relax for a week or so. I will admit I'd rather be training than resting with peas on my boys. I'll be checking in you guys, especially STARK!!!
I will admit I'd rather be training than resting with peas on my boys.
Dan
THAT'S IT! The name of the thread for you - "Peas on My Boys!" I will start it for ya!
I ran today for 15' on the dreadmill at 5.0 speed. Very slow and deliberate. Legs felt pretty good. Better than I expected. Then swam for 250 yards, slow and deliberate and just stretched the body out reaching as far forward as I could.
That makes 4/4 for runs this week.
Was supposed to do a hilly 6.5 mile trail run with my buddy this morning but I bailed. Just wasn't up to it.
I was/am tired. Cub Scouts Pinewood Derby weigh-in's/test run was last night and I was Mr. Grin-N-Shake with all the parents since I am the Cubmaster (aka Grand Poobah). 3+ hour dealio. Tired from that. Tonight is the Main Event. 60+ racers and over 100 kids will be in attendance. That will be 6+ hours. Gonna be a long and loud night. But I really love this stuff, a lot!! Boys in elementary school are like sponges and eat all this stuff up with such enthusiasm. Totally a cool experience for me and my son.
Will do Sunday run tomorrow. Should be interesting. Or may change it to a half marry race rehearsal 3/3/3. Will make a game day call.
Yea, well.... the office screwed up my appt!!! so I have to go in on Tuesday, now I have to do tomorrow's workout, ugh... Peas on my boys, very creative Cub Scout. HAAA
Comments
Bail on the 27 miler and do the HIM instead.
John, I did my only race, HIM, last year basically on the OS plan alone. Time is a major factor in my life right now, and I just couldn't put in all the time I wanted for my race. But I felt surprising strong during the OS, and relatively confident going in to my HIM without too many long runs or bikes. My bike time dropped significantly and my run was a bit faster too. It was my first year with EN and the OS so I don't think you'll have any problems bro!
I like the HIM plan at the end of the OS. I did that last year, with a super-sized OS hack. I swam 2x/week and added time to the weekend bike and run.
@Beth - Glad you had a good time. Was it over crowded? If you wanted to try and run it would it not be the best venue?
There is a Disney half marry at Disneyland here is CA and was going to do it this year but it is the weekend before my "A" race HIM that is my prep race for IMAZ and I whole hearted plan on killing it and getting a huge PR! So no Disney for me. Bummed.
@Nemo, Dan, Beth, et al - OK, I will dump the 27 miler (actually a bit of a relief).
One more question: The HIM is 4/26, or week 17 of OS. I am thinking of starting the OS swim hack the first week of March so that would give me 7 weeks to get my swim up speed for the event. However, my swim is actually my strong point. Do I need 7 weeks? Or should I give myself, say, 4 weeks, if I swim 2x or 3x per week.
I have never really *seriously* swam in OS. Hence my question.
Thanks.
@John, go for the HIM, no problems. The more I do this OS stuff (my first), the more I think this can be good for all distances. Here are my additional suggestions:
1. I would start swimming now, while OS stuff is not going too crazy, later maybe more difficult to ramp up the swim as recovery becomes more difficult from crazy biking and running. That is the reason I did some serious swimming before OS, now dialed the volume back.
2. When you can, extend Saturday ride with more 85% work.
3. Keep doing the half marathon hack
You will be all set. Actually that will make you a mean machine.
@John and Aleks: you guys actually swim??? I literally swam twice last season! Of course I felt it when I raced.... do it up man!
This is my last week for at least one week after my "no more children" procedure friday. So I'll be out tomorrow running, hopefully putting in a brick tuesday, on the track wednesday, sweating again in the basement thursday (if I get up early a run) and running before my boys go under the knife. Hopefully the recovery is quick because I'm feeling pretty good during workouts, just a bit tired from not sleeping a whole lot, the baby loves company a couple times a night. Talk to you all tomorrow.
Had a 5+ mile run today of easy pace. It was really nice to be outside. The temps said high teens, but with a clear sky and no wind, I was actually pretty warm. Very happy to be out. We'll see how it feels during the bike tomorrow. I bump up from 8' intervals to 10' and I'm looking forward to it.
@Dan - Glad you got out there. 5+ miles? WOOHOO! So excited for ya my man!
@AT - you are killing me! Start swimming now? I was hoping for at least another month of no swimming.
I will start "tinkering" in the pool . . . but no hard Masters stuff for awhile.
However, as planned, I did hit the pool for deep long stretching and just enjoy the water. I love to swim. Met Tom Glynn there so we decided to do some 50's and 100's, easy. So we did 10 x 50 and 7 x 100. Add my 400 WU and I swam 1,600 yards today. Not sure if it felt good or not, but I was sure strecthed out when I was done.
Maybe I'll swim once a week for the next few weeks and then build from there.
Lastly, I think I am going to tinker with doing my runs on Tuesdays and Saturdays after the scheduled recovery days. That way I am fresher for the run stuff. Right now, I would rather suffer on the bike intervals more than the run intervals since i want to work on my running. Whatcha think?
@John: I was worried about the distance yesterday, but it so nice, I just felt like Forest Gump. Anyway, I must say, I felt incredible on the bike today and during the brick run... maybe this extra run stuff will work during the OS. I didn't have work today because of inclement weather, so I was able to get my bike and run done in the middle of the afternoon. That, and I went to bed at 8:30 last night, and caught a nap with my baby for 1.5 hours this morning. Well deserved the way I see it!!! I like you idea of swapping run and bike days for fresher legs. I hear you on that, my legs aren't that springy sometimes for my TH work on run days. Have you been hitting your numbers for running? Coming easily or are you struggling? Another thing, I was thinking about the run and the OS, I wonder if there is a way to modify some Daniels' workouts to use during the OS for those like you who want to really focus on the run? If you did some of the 5K Q1-2 workouts that you did before the OS, would they kill you now? Just wondering, because I hear some people complain that they thought they would be running faster on triathlon plans because they are doing so much training, and they get beat at local events by runners and don't get it. Wondering if there's a way to make a run focus OS based on some of Daniels' work to make you more of a runner for 20 weeks than a triathlete? Anyway, what do you think?
Dan
@John, I think that is a sound plan. On the swim subject, you eyeball your start that you arrive at HIM being fit for a swim not fast, meaning plan so that HIM swim split cost you minimal. For me minimum is 8-10 weeks to spool up, than if I just overdo the swim by tiny bit during the race, the running turns quite different, even the bike does not come out as planned. That is just me though.
I think your swim plan is consistent with what you are trying to accomplish.
@Dan, I am still banging my head about run in OS subject, the fast stuff. I think that one can possibly tinker using Phase IV Q1, Q2 as they are mixed, having T, R and I pace in the same workout. I would very much observer 10% T, 8%I, 5% R pace amount based on the mileage you are putting. I would also consider trying a little less than that in the amount and would also increase recovery in all of them, between intervals.
The problem with faster running is that it starts recruiting those same muscles used in cycling. My R-pace work makes me sore in quads, much the same spots as cycling. That is when my cycling begins to slow down. Try it and see how it goes, observe your power output on the bike and eyeball how hard is it becoming holding on to FTP during those.
Remember, Daniels phases, excluding phase I, start with focus on R-pace, secondary T and I-pace, both being on the shorter side, say I-pace 600m, 800m. Than in phase II I-pace gets it's focus, I would stay away from 1000-1200 I-pace, I would stick with EN T-pace work as it is pretty solid, but rotate in I-pace and R-pace in the amount you think you can handle. I can handle fast track running in large amounts, that does not seem to destruct me as much as distance does.
I think that in order to run a sole 5k event fast, you have to train fast, like a runner, but try to tip the scale in that direction vs. EN balanced work and judge the amount required. Can I get more vague? In the end, I am a swim coach, you are running coach, you will have this figured out better than I. These are just some random thoughts. I don't claim I know anything, I just have some information, that is all.
@Aleks: I see what you are saying. I was brainstorming after reading what Stark wrote about switching the run days with the bike days to give more rest going into the run days, and hopefully holding on during the bike work. If I were do that, I would start with the OS plans for the run as usual for about 6 weeks lets say. Then I would mess around a bit with the fast stuff in Daniels' P2 ( I like fast stuff and I think he's right when it comes to efficiency gains with it) because the recovery is long for those, then I would progress right into P3, the I work isn't terribly fast and the recovery is long enough, but what if it was the LESSER of a 5K instead of 10K in the amount of total distance/time done? and sticking with the adjusted times for your Q2 day work? Mondays/Fridays being very easy jogs for no less than 30 minutes or even a total of 30 minutes. When you do the bike work, secondary in this case, you warm up for 10', get the work done, cool down for 5' and done. Keep the bricks, and take out the 2X15' work on Saturdays, worry about longer stuff 8-12 weeks out from your race? Anyway, just thinking here....
I'm liking the way you guys are thinking. I'm doing bike/run workouts as written (maybe sneaking in an extra run) for the next few weeks. But I'm missing the stupid hard Daniel's workouts. I think they are a good for my legs and my mental toughness.
Well, well, well Beth.... where have you been????? We needed the 3 stooges back to make this OS complete!
Hi Dan! I've been eating Mickey waffles and riding Space Mountain with the nephews and niece. Good vacation and now I'm ready to get back to Daniel's school. Or, better phrased, schooled by Daniels.
I am rogue from being rogue. OMG, I won't bore you with the details, but I'm SWAMPED with work--all good and very interesting, just extremely intense right now. I had an eye emergency on Saturday (I hung tough until after the bike workout LOL!), then my son called to say he hurt his knee badly. He's home from the Jan term at Colby College, and we hope to see the orthopedist tomorrow. Between eye follow-ups, and an eye surgery consult tomorrow, and now my son--well, I am just hangin' on by a thread. Missed today's workout--will do tomorrow. Other than that, I will limp along as best I can this week. Yowza, I'm on overLOAD!
@Dan, I think that John's idea to invert run and bike is great and it may actually work in your case great. I am also observing progress with both bike and run. I may end up doing it if I find that bike is where I want it, but run is lagging. I can sustain fast running on track without injury risk being high. I will keep it short, fast and furious, R-pace......It was key for me this fall.
Your ideas on tweaking are sound to me and doable. You may get a follower on that one.
@Aleks: I was hoping you'd be the guinea pig!!! My plan will be delayed a week or two starting this weekend as I'm going in for a "procedure" friday to end some of my "manhood". Anyway, hopefully I won't be out for more than a week or two because everything is really clicking right now. I've found a groove with just doing bare bones work, nothing extra for the workouts, but adding running on the days off. I just got done with my half and 2 miles tonight and was delighted that I strolled to 2 6:59's for my miles and felt that I could've done more. I basically get in, do a mile warm up, 6 strides, get to work, walk for my rest, and end it when I'm done. My workouts are short for both bike and run, but it seems to be working because I'm not burnt for any workouts yet. If I switch over to my proposal, it may be a bit different recovery wise but I have time. We'll see how I bounce back after surgery friday.
@Beth: good to see you're back in the haus. Your yak trax recommendation has been golden so far. I love them. A couple springs have come loose, but I think I can pinch them down with some needle nose pliers if I can find them! Glad to hear you had some fun in the sun with the family.
Dan
@Linda - Sorry to hear about your son. Is it bad? And keep us posted on your eye.
@Dan and AT: Did take Monday off (well, did a little swimming) and then did my Wednesday run on Tuesday. The Tuesday run ROCKED for this old fat guy! I felt fresh and it was my best run in weeks. It is a test sample of 1x so it is not conclusive, but a good result to start.
Rode today and KILLED IT! No issues from the run yesterday. Though I definitely over-reached and will probably pay later in the week. Just trying to stay with the much faster group and got outside and wanted to enjoy the weather. Didn't get the T run in this morning so did it tonight for 30' @ Z2.
My plan for rest of week:
- Thursday - 40' run @ LRP
- Friday - 6.5 mile trail run on local mountain to break things up a bit. Will have ~1,500' of ascent so I will use my ultra strategy and walk the ups and run the downs and flats. So not too stressful on my body.
- Saturday I will do the Sunday run and use the half marry hack to get me to 9 miles. Should be interesting.
- Sunday will be the Tuesday bike workout with T-run since I bascially did the Sunday workout today.
So 4 run days (6/6 adding T runs) and 2 bike days this week. Like AT said, my bike is where I want it (actually I feel I am better than expected at this point) so I am going to focus on running with frequency. Added running will be at LRP.
I am not sure my body can absorb doing any of the Daniels stuff in OS. But I am up to testing our own Daniels "hack" if others wanna try?
Dan: Good luck with your procedure tomorrow. Stock up on bags of frozen peas and ice packs today.
Dan, Starkman, Aleks: Very intriguing with the flipping of bike and run days. I find that doing the run then the bike yields a better workout for both in terms of hitting all the intervals and having the legs stay fresh. So I've taken to doing my long run on Sat's then a longish ride on Sun.
LP: No worries about roguing the JOS rogue. I totally anhilated myself with skate skiing last week and only managed one bike workout. I hope things settle/slow down soon for you!
Way to kill it.
@Dan - +1 on what Kit said about the peas. Doc who did mine was a roadie and he was all about getting me back on the bike in two weeks. He wanted me to lay off the impact stuff, including running, for four. If remember correctly he let me swim as soon as the "wounds" healed (they thankfully were really small
), which was about four days. I followed that advice to the letter as I have a couple friends who over did it too soon and regretted it. No complications and no real loss of fitness for me.
Good luck!
@Dan, good luck. Looking forward seeing you back in full force. I will test a week for us. The job may dictate I do so. Would you like me to modify also including some PII workouts and keeping some EN LT work, I can type up a proposal and you give the blessing, I go do it, report back after. Let me know.
Thank you everyone for the wishes. I'll get the peas ready Kit, but there's enough snow and ice here I may be able to just sit down outside for a week!
Aleks: maybe I can sit and think about it some when I have free time starting tomorrow. I'll bring the book home and steal some workouts. I don't see why we couldn't start in P2. The one problem I will have is that I use an indoor track that is for recreation purposes only, so the turns are very tight. It hurts the times and my knees so I worry about the speed work inside and the ice and snow outside isn't much for grip! Anyway, I still think its doable and will be willing to try it.
@Chris - Thanks. I am always afraid of over-reaching so early in the OS. But gotta tell ya, that ride was great! Loved it.
@Kitima - So happy we have your seal of approval for flipping days. Glad it has been tried by others with success.
@Dan - Good luck. And should we start new thread for you? "Bye-bye swimmers?" Here's a little humor for ya:
Ran today 3.94 mile is 35:39, or 8:55's avg.. Legs felt heavy and i had to take some micro breaks along the way. Did start out to fast using another runner as a "rabbit." Mile 1 was 8:43's and then dropped to 8:18's and then throttled back.
Live and learn.
Thanks John! My school is on a 2 hour delay right now, hopefully I can get out for my last run as a stud!!!
got the run in... my yak trax exploded in the snow. worse than running in sand today!!! But, now I can relax for a week or so. I will admit I'd rather be training than resting with peas on my boys. I'll be checking in you guys, especially STARK!!!
Dan
THAT'S IT! The name of the thread for you - "Peas on My Boys!"
I ran today for 15' on the dreadmill at 5.0 speed. Very slow and deliberate. Legs felt pretty good. Better than I expected. Then swam for 250 yards, slow and deliberate and just stretched the body out reaching as far forward as I could.
That makes 4/4 for runs this week.
Was supposed to do a hilly 6.5 mile trail run with my buddy this morning but I bailed. Just wasn't up to it.
I was/am tired. Cub Scouts Pinewood Derby weigh-in's/test run was last night and I was Mr. Grin-N-Shake with all the parents since I am the Cubmaster (aka Grand Poobah). 3+ hour dealio. Tired from that. Tonight is the Main Event. 60+ racers and over 100 kids will be in attendance. That will be 6+ hours. Gonna be a long and loud night. But I really love this stuff, a lot!! Boys in elementary school are like sponges and eat all this stuff up with such enthusiasm. Totally a cool experience for me and my son.
Will do Sunday run tomorrow. Should be interesting. Or may change it to a half marry race rehearsal 3/3/3. Will make a game day call.
Yea, well.... the office screwed up my appt!!! so I have to go in on Tuesday, now I have to do tomorrow's workout, ugh... Peas on my boys, very creative Cub Scout. HAAA