Sunday was 6mi@slower than EP, yesterday FTP Test with 4mi in "no man's land", did not have it forMP/HMP, today 6mi in 45min even,@EP. Tomorrow I don' test but will rip R-pace 200s/400s with 8mi total. Will report on that. Keep it up gang.
Trying to kick this cold/flu. I was able to get on the bike and spin for a bit this morning, so that was an improvement. Hopefully tomorrow is another step in the right direction and i can get back on the horse!
Believe it or not, 90 minutes later I went and did the bike TT and got a 12 watt bump! Major storm coming in tonight and had to get them done or else suffer on the dreadmill and drainer.
John, you are amazing, congrats! You are a machine. That would most likely kill me. You are like one of my buddied who goes and does a run like 2x5K all out, asks me if I want to do it with him.
Gym for me tonight for 10/60. I may hit the bike for a bonus workout, just because the tracking slip says my shoes are sitting at my house.
Dan - I'm afraid of what magazine subscription may be coming to your door. Although, should we have prizes? Those with an "A" (90% or above in the 60/60 challenge) get something (beer, awesome T-shirts) sent to them by everyone else? "B"s get one awesome thing? Etc.
And my big question of the day: One of the things I want to do in Ironman off year is get really good at running 5ks. Any suggested OS workouts that would help with this? Longer intervals? Faster intervals at actual 5k pace? What would Jack Daniels say that would still let me be a cyclist/swimmer?
@Beth, for sole 5K training, I cannot think of anything better than Daniels 5-15k program scaled and modified to your level. It is a very serious affair that will require major scaling back of biking and can allow some swimming.
Starting point is your weekly mileage and assumption that you do not need formal Phase I, he accommodates base building it that phase. How many weekly miles for you? No hard rules. I am going to guess that you would like to see yourself at 30-40mi/week, prefer upper end.
Intensity flavors and how much:
R-pace 5% of weekly mileage per session
I-pace 8% of weekly mileage per session
T-pace 10% of weekly mileage per session
Focus shifts through 4 phases, book has it spelled out.
Recovery is critical. Lots of fast running is at it's foundation. I have no issues with that. If you injure easy with fast running, this is not a medicine for you. Otherwise, I say go for it.
5K race is VO2max ability. Training heavily favors I-pace intervals in phase III and is the focus of the program. In summary, 3 fast sessions a week+ a semi long run, say 75min is the core of it.
Posted By Aleksandar Tasic on 23 Feb 2011 02:54 PM
@Beth, for sole 5K training, I cannot think of anything better than Daniels 5-15k program scaled and modified to your level. It is a very serious affair that will require major scaling back of biking and can allow some swimming.
Starting point is your weekly mileage and assumption that you do not need formal Phase I, he accommodates base building it that phase. How many weekly miles for you? No hard rules. I am going to guess that you would like to see yourself at 30-40mi/week, prefer upper end.
Intensity flavors and how much:
R-pace 5% of weekly mileage per session
I-pace 8% of weekly mileage per session
T-pace 10% of weekly mileage per session
Focus shifts through 4 phases, book has it spelled out.
Recovery is critical. Lots of fast running is at it's foundation. I have no issues with that. If you injure easy with fast running, this is not a medicine for you. Otherwise, I say go for it.
5K race is VO2max ability. Training heavily favors I-pace intervals in phase III and is the focus of the program. In summary, 3 fast sessions a week+ a semi long run, say 75min is the core of it.
I think track proximity is a must.
Let me know if you need more info.
Thanks, Aleksander! I will review Daniels tonight. I always love the short stuff. I don't know why, but I was actually excited to see it is VO2 block in the OS, starting next week. I am lucky enough to have a track two blocks from my house. Hooray for the Chicago Park District!
AM was 4400 SCM to include modified T30 15x200 on short rest, came out 1:29/100 SCM.
Now onto the meat and potatoes of the day. I took OS week 9 VO2max and turned into R-pace workout. It was out of control. R-pace running is my strength, I easily exceed R-pace for VDOT, but this was scary fast for me.
VDOT 54 R-pace is 5:33/mi
8mi in 66min, to include:
3x200m(200m) 5:18/mi, 5:20/mi, 5:17/mi
3x400m(400m) 5:16/mi, 5:20/mi, 5:10/mi
3x200m(200m) 5:26/mi, 5:29/mi, 5:10/mi
I hope I will get away with it, but don't intend to repeat it. I was not even trying. Will see how 2x20min comes out tomorrow.
First incomplete bike workout of OS for me, just plain cracked in second 20min, look above, there is a reason. Wanted to run but freezing rain in progress, hate to slip and injure. This day, I would like to forget......Just one of those.
Never mind. I know what is going on and it all came to a head yesterday. . . . only 5 hours of sleep last night, lotsa pressure on myself for the testing yesterday, my moms condition, had a Cub Scout pack meeting last night that I run for 75+ boys, etc. I have what I call an "emotional hangover."
Made it out and ran 20 minutes so that makes 11/11 or 11/60.
NOW I can fire up the DVR.
@AT - Good try. You at least tempted the God's with your fatigue. Adjust and make it happen next time.
@John - RECOVER! Say yes to the dvr and thin mints!
I think Dan needs a subscription to GQ. Mary Louise-Parkers sage words there inspired a pretty amazing Valentine's Day for me.
@Aleksander - Recover, too! Sounds like a killer workout. And, um, you so get a pass for slippery freezing rain. Sometimes I think we should get points for being smart and not doing workouts.
Me - 3x 1milers (7:39. 7:38, 7:36) at TP for me today. The last one was into a killer headwind and up two pretty big hills (for Chicago). I also did them on rest intervals of two minutes -- not because I was trying to be all rock star or anything. I just forgot what the rest intervals were supposed to be. ;-)
@Beth, great job. You did good on RI. Daniels does with 1min, 2min is good.
@Mike, get ready to lay the hammer. Will be watching.
I waited until freezing rain turned into snow and covered the ice, than at 8pm, I went out for 5mi in 40min all at EP. Feeling better. Got back from my coaching session with kids and they motivated me to go out in blizzard. Loved it.
Did 3 x 500 yards in the pool all free-style and pushed semi-hard and then T'd immediately on the dreadmill for 15 minutes. All I could get in. Hope to run long tomorrow.
13/60 - And technially a beer run. I ran my hmp to my favorite localvore store and picked up a few things, including a bottle of Flossmoor Stationmaster.
13/13 for me today. Legs feeling pretty good after a testing week.
OS called for 40' run at Z1. Ended up running Z2 for 4.37 miles at 8:25 pace for 37:20. Last 1/2 mile or so this little 20something gal zoomed past me so I picked it up and I shadowed her at 7:30ish pace. Felt good and a nice kick to end the run. I run much better when I am with other people.
Paging Mr. Forbes and Mr. Graffeo? How you guys doing? Mike, you half done? How'd it go?
John, I'm racing tomorrow morning, at 10:00. I'll post in the afternoon. If my respiratory system cooperates, I'm hoping to go sub- 1:30. Previous HM PR is 1:35. Plan is to go out at 7:00 for 2 miles, ramp up to 6:45 over 2, hold it there for 6, and bury myself for the last 3.1.
Thanks, man! Great day for mental toughness building, because bagging this one would have been easy to justify. The short version of my race is that I went out according to the plan, got about 6 miles in, and realized that I had no idea just how much this illness had taken out of me. I was hurting big time, at efforts i was holding easily in training 2 weeks ago. Readjusted expectations on the fly, but the damage was done. By mile 10, I was in significant pain (I'm talking ironman mile 18 kind of pain), and actually stopped to walk it out for a minute or two (haven't done that in a half in a long time).
When all was said and done, I crossed the finish line right around 1:41. Not the day I was looking for, but a success for other reasons, not the least of which was just getting out there in the first place. So, no adjustment to the Vdot for now, and I'm going to probably dial back my expectations for another week as far as workout output, to allow for more complete healing from this vile illness!
Good job Mike. Rest hard, recover and hit it again. I have underestimated illness before. I wish you lots of rest and fast come back, train hard with us.
14/15 14/60 for me. Yesterday running just wasn't going to happen. I needed a rest day, so napped gloriously instead of running.
Today, I had a great run, doing my first Q1 of Daniels Phase II 5-15k plan. 5x200m (R - 6:35) with 200 m jogs in between and then a 1x400m (R - 6:42).
The plan for the week M -Daniels Q1 T - V02 Bike intervals/EP run W- Daniels Q2 (5-6 mile repeats at T) Th - V02 Bike intervals/EP run with strides F - EP run/yoga Sa - Q3 (Interval pace stuff) a.m./V02 bike afternoon Sun - EP longish run
Is this plan going to make me sad? I'm thinking tired, tired legs and I'm going to have to recover like its my job, but it seems like it might be fun. =-)
@Beth, you are a tough girl, I say go, try it, see how you feel, you will be tired and sore, but you can take it. If you are are not hitting the targets, dial it back.
Comments
John - love the old school run!
8/60 in for me at lunch. A slow three. Until I got bored and just ran. Back to work! I can't see my desk!
John, I'm sorry to hear about your mom, I hope that it all works out for her. Good luck. Me and my workouts, well, you don't want to know....
@Dan - Thanks get busy, dude! Don't make me have to fly out there and kick you in the nutz !
9/9 or 9/60 DUN! 3 miles at fast pace.
10/10 or 10/60 dun!
5k TT and 20" PR! 23:03 for a vDot of 42.
Believe it or not, 90 minutes later I went and did the bike TT and got a 12 watt bump! Major storm coming in tonight and had to get them done or else suffer on the dreadmill and drainer.
I am toast!
John, you are amazing, congrats! You are a machine. That would most likely kill me. You are like one of my buddied who goes and does a run like 2x5K all out, asks me if I want to do it with him.
You rock!
Gym for me tonight for 10/60. I may hit the bike for a bonus workout, just because the tracking slip says my shoes are sitting at my house.
Dan - I'm afraid of what magazine subscription may be coming to your door.
Although, should we have prizes? Those with an "A" (90% or above in the 60/60 challenge) get something (beer, awesome T-shirts) sent to them by everyone else? "B"s get one awesome thing? Etc.
And my big question of the day: One of the things I want to do in Ironman off year is get really good at running 5ks. Any suggested OS workouts that would help with this? Longer intervals? Faster intervals at actual 5k pace? What would Jack Daniels say that would still let me be a cyclist/swimmer?
@Beth, for sole 5K training, I cannot think of anything better than Daniels 5-15k program scaled and modified to your level. It is a very serious affair that will require major scaling back of biking and can allow some swimming.
Starting point is your weekly mileage and assumption that you do not need formal Phase I, he accommodates base building it that phase. How many weekly miles for you? No hard rules. I am going to guess that you would like to see yourself at 30-40mi/week, prefer upper end.
Intensity flavors and how much:
R-pace 5% of weekly mileage per session
I-pace 8% of weekly mileage per session
T-pace 10% of weekly mileage per session
Focus shifts through 4 phases, book has it spelled out.
Recovery is critical. Lots of fast running is at it's foundation. I have no issues with that. If you injure easy with fast running, this is not a medicine for you. Otherwise, I say go for it.
5K race is VO2max ability. Training heavily favors I-pace intervals in phase III and is the focus of the program. In summary, 3 fast sessions a week+ a semi long run, say 75min is the core of it.
I think track proximity is a must.
Let me know if you need more info.
AM was 4400 SCM to include modified T30 15x200 on short rest, came out 1:29/100 SCM.
Now onto the meat and potatoes of the day. I took OS week 9 VO2max and turned into R-pace workout. It was out of control. R-pace running is my strength, I easily exceed R-pace for VDOT, but this was scary fast for me.
VDOT 54 R-pace is 5:33/mi
8mi in 66min, to include:
3x200m(200m) 5:18/mi, 5:20/mi, 5:17/mi
3x400m(400m) 5:16/mi, 5:20/mi, 5:10/mi
3x200m(200m) 5:26/mi, 5:29/mi, 5:10/mi
I hope I will get away with it, but don't intend to repeat it. I was not even trying. Will see how 2x20min comes out tomorrow.
@Beth - I am noodling mgazines. dan seems kinda reserved so needs to be something, well, not so reserved. :-) Ideas? And i like your rewards thing.
And I am noodling jumping into the Daniels Half Marathon/Marathon training. If i do I would start at week 3 of Phase One. We shall see.
FYI - i am sssssooooooo spent. My legs are jelly tonight.
I really don't want to run today . . . . . Not even 15 minutes.
I feel like sitting on the couch, making a fire, opening a box of Thin Mints and knocking out a bunch of shows I have recorded on my DVR.
First incomplete bike workout of OS for me, just plain cracked in second 20min, look above, there is a reason. Wanted to run but freezing rain in progress, hate to slip and injure. This day, I would like to forget......Just one of those.
Never mind. I know what is going on and it all came to a head yesterday. . . . only 5 hours of sleep last night, lotsa pressure on myself for the testing yesterday, my moms condition, had a Cub Scout pack meeting last night that I run for 75+ boys, etc. I have what I call an "emotional hangover."
Made it out and ran 20 minutes so that makes 11/11 or 11/60.
NOW I can fire up the DVR.
@AT - Good try. You at least tempted the God's with your fatigue. Adjust and make it happen next time.
Paging Mr. Forbes.
JOhn
I think Dan needs a subscription to GQ. Mary Louise-Parkers sage words there inspired a pretty amazing Valentine's Day for me.
@Aleksander - Recover, too! Sounds like a killer workout. And, um, you so get a pass for slippery freezing rain. Sometimes I think we should get points for being smart and not doing workouts.
Me - 3x 1milers (7:39. 7:38, 7:36) at TP for me today. The last one was into a killer headwind and up two pretty big hills (for Chicago). I also did them on rest intervals of two minutes -- not because I was trying to be all rock star or anything. I just forgot what the rest intervals were supposed to be. ;-)
I've got a half marathon this weekend, and am really hoping to come out of this funk in time to throw down out there. Tomorrow is TRX and another run!
@Beth, great job. You did good on RI. Daniels does with 1min, 2min is good.
@Mike, get ready to lay the hammer. Will be watching.
I waited until freezing rain turned into snow and covered the ice, than at 8pm, I went out for 5mi in 40min all at EP. Feeling better. Got back from my coaching session with kids and they motivated me to go out in blizzard. Loved it.
Good nights sleep = Much better attitude
12/12 or 12/60 for me.
Did 3 x 500 yards in the pool all free-style and pushed semi-hard and then T'd immediately on the dreadmill for 15 minutes. All I could get in. Hope to run long tomorrow.
The swim really zapped me. Been awhile.
@John - Nice job. I'm glad the mojo is more in order.
@Aleksander - Way to get it done in the weather!
Drills and EP running and then yoga class. Now, I'm working on a Daniels hack. Yeah. I'm ready to wrestle with the 5-15k plan.
13/60 - And technially a beer run. I ran my hmp to my favorite localvore store and picked up a few things, including a bottle of Flossmoor Stationmaster.
@Beth - LOL! now that IS truly a beer run!
13/13 for me today. Legs feeling pretty good after a testing week.
OS called for 40' run at Z1. Ended up running Z2 for 4.37 miles at 8:25 pace for 37:20. Last 1/2 mile or so this little 20something gal zoomed past me so I picked it up and I shadowed her at 7:30ish pace. Felt good and a nice kick to end the run. I run much better when I am with other people.
Paging Mr. Forbes and Mr. Graffeo? How you guys doing? Mike, you half done? How'd it go?
Dammmmnnnn! I can't run that fast going down hill and with a wind at my back.
Good luck, Mike. You can do it! Looking forward to the great post-race post tomorrow.
P just tweeted this:
When all was said and done, I crossed the finish line right around 1:41. Not the day I was looking for, but a success for other reasons, not the least of which was just getting out there in the first place. So, no adjustment to the Vdot for now, and I'm going to probably dial back my expectations for another week as far as workout output, to allow for more complete healing from this vile illness!
Good job Mike. Rest hard, recover and hit it again. I have underestimated illness before. I wish you lots of rest and fast come back, train hard with us.
14/15 14/60 for me. Yesterday running just wasn't going to happen. I needed a rest day, so napped gloriously instead of running.
Today, I had a great run, doing my first Q1 of Daniels Phase II 5-15k plan. 5x200m (R - 6:35) with 200 m jogs in between and then a 1x400m (R - 6:42).
The plan for the week
M -Daniels Q1
T - V02 Bike intervals/EP run
W- Daniels Q2 (5-6 mile repeats at T)
Th - V02 Bike intervals/EP run with strides
F - EP run/yoga
Sa - Q3 (Interval pace stuff) a.m./V02 bike afternoon
Sun - EP longish run
Is this plan going to make me sad? I'm thinking tired, tired legs and I'm going to have to recover like its my job, but it seems like it might be fun. =-)