@ Patrick - I agree with you about tomorrow. We'll see how the legs feel on the long run.
@ Tucker - Nice job getting some inspirational viewing in during you time crunched workout.
@ Al - Really to to see you posting in here. Good luck with your training, and look forward tohearing about it.
@ Van- Wow! Get some carbs and some sleep.
@ GH - That is some improvement in that climb since the start of the OS. Well done.
I did another bike interval this am. 3 x 8' (2') @ Z4 + 20' @ Z3. This was just 12 hours after I did the Weds bike interval on Tuesday night. My HR was about 5 beats higher than the same gears the night before. Legs were screaming, but I guess that was speed going in. Then ran 3 x 3' @ 7:00 pace. Legs felt ok and HR was in the normal Z3 range. Weight down to 160.5 lbs this am. I played intercollegiate lacrosse 35 years ago @ 155 so I'm close. We'll see how the long run goes tomorrow am, then i hop in the car and drive to Indy for business meetings.
The Powerbar races I've done did have some "Powerbars" but mostly it's just their gels and drink. Word of caution: they stick the worst flavors of gels out possible. The last race was Butter Toffee, Chocolate, and Vanilla. The butter toffee was like cough syrup! The Vanilla had the least flavor, So I forced it down. Nothing like GU, Hammer or Accel-that's what I've used.
Here we come Coeur d'Alene!
Did my back to back rides last week and had the highest TSS scores to date this season, both days! Looks rainy here in Utah for the next week so it's back to the pain cave.
Looks like peeps are getting the work done, though it's good (bad??) to know that life gets in the way for others too!! Did the bike workout/brick run this afternoon on about 1.5 hours of sleep, which is never ideal, but I hit those stupid intervals!! Now time to teach myself to run again--- am finally coming back from a bunch of injuries, and I'm heavier right now than my ideal runner self would like me to be...
Hey Gang - Great to see everyone out there getting it done....Nice to know I'm not the only one missing some workouts...
So still trying to get in some base training coming off of rehab..(well still really in rehab, but now doing both). Missed Monday workout due to work.....missed yesterday due to some minor food poisoning (I know - not supposed to eat raw cookie dough - won't do that again) Thus - tonight got on the treadmill for 4 miles and then hit the pool for 2500m. At least I'm getting some base in....need to really ramp up the running and biking - those are the challenges for the next 10 weeks....
still no swim for me this week and will move my bike session to thursday, but did manage a tempo track session of pure pain (ok, a slight exaggeration). 3 x 1.5mile @ 6:08, 6:08, 6:04/mile avg pace.
hope the long run goes well for everyone tomorrow! stay smooth across the changes in pace and you'll stay fast across the intervals.
Just finished the bike and run. I have to agree with everyone, that sucked! After 2 weeks in transition, nothing like diving in with 8', 12', 16', and 8' at Z4 and 15' at Z3 followed by a 3x3' run at Z3. Ouch. The 16' Z4 interval was a killer. The good news is I managed to stay in my zones for the whole workout. We'll see how I feel getting out of bed in the morning.
@Shannon, wow 1.5 hours of sleep. And to think I complain about my usual 5-6 hours as not being enough.
@JT, you said the four letter word! BASE! Not a lot of fans of that word around here. And raw cookie dough? Always eat that!
@Allen, that's great! I was dying on those bike intervals yesterday but blaming it on being on the trainer and only being on the bike twice in like 3 weeks. That's my story and sticking to it.
As for, heading out for my 100' run. Babysitter is here so out the door I go. Recovery drink made and ready for when I'm done. Just need someone to catch me when I finish now.
Long run done! 90', about 10.5 miles. Did a little walking in between the intervals @ HMP. Felt good to run that long, it's been awhile. Used the remaining 10' to walk and then stretch. Weather was chilly, around 43, but the rain held off which helped out nicely.
Reading all this work you guys are doing, I feel a little sheepish with my OS session of 3 x 10' @ FTP, followed by a 30' run today. I did do 64 miutes of swimming, hitting the 3k yds landmark today.
@ Stephan and others, regarding PowerBar on the course.They do have the rubbery standard powerbars on both bike and run, as well as gels and PowerBar "Endurance" drink.
Several words of caution, possibly just based on my own personal preferences, though. First, it's a good idea to try and get all calories in liquid form, with maybe some gel on the bike. The less work the GI system has to do assimilating calories, the more blood flow is available for the poor abused muscles. Second, I've found that the Power Gel tastes pitiful, so I carry HammerGel in a flask with me on the bike. (No gels on the run for me). And third, with the switch from Gatorade Enurance Formula last year, I bought some of the PowerBar Endurance powder. I could not get myself to live with the taste, so I don't know what I'm going to do on the run, where it would normally serve as a key source of calories for me. Dilute with water, drink more Coke, I don't know yet.
Bottom line, I think PowerBar's line-up is pretty worthless, and will be relying on Hammer Perpetuem or Infinti with HammerGel for calories on the bike, and on Coke/Water/PowerBlech on the run, in that order. And chicken soup broth, when it appears. (No bananas, pretzels, oranges or other lumpy stuff - I can't understand how people can eat them on the run?!)
in an act of penance , on behalf of the entire group, for the beer comment by tucker to Al Truscott, I will defer my ride today and do the long run in the cold and maybe rain...
i will post the numbers when i am done and hope that it is enough for Al forgives us.
Being on the road this week I had to rely on running and limited access to a pool. I managed to get in one good swim of 2000 yds on Wed morning. The rest of the week I spent running along the beautiful American Tabacco Trail. I so wish there was something similar to this on NJ. What a treat.
Here are the numbers:
Mon: 10 miles with 3x1 mile @ TP
Tue: 8 miles @ LRP/MP. Wet and rainy. Planned on swimming later so went easy.
Wed: Even though I same on the morning I couldn't turn down the beautiful weather and chance to leave work early. So decided to do long run a day early. Ran the first 13.1 miles in 1:46 with the prescribed intervals. Cooled down with an easy 2 miles. Ended up with a blister on the pinkie toe and some minor thigh chaffing, but the legs felt tired but solid.
Thursday: With another early day at the office and traveling back home tomorrow, decided to enjoy the ATT one more time. Put in an easy recovery run of 7.1 miles. Walked portions up it just to soak on the sunshine and warmth.
Friday: Day Off, sort of. Short trip back north and then soccer practice with the kids.
I may have went a bit overboard but it was so beautiful and the legs were feeling really good. I just hope that I can match this effort on the bike this weekend. I also need to get more consistent in the pool. I should be home for the next few weeks so that should make it easier to have a more rounded week.
I guess that is it. One week down. 11 more to go. Have a great weekend everyone!!
@Al...you nailed my nutrition for HIM on the head...gels, water, and salt tabs. I have been told to take in different nutrition on the bike and run, and have been warned that trying to go the whole day on gels, water, and salt tabs will not work because about half way through the run I will not be able to take in any more gels. So, that is why I started playing with solids on the bike, and then figured gels (I prefer Hammer too!) on the run. So...you think I can stick with gels on the bike and use the PowerBar Endurance on the run (the taste is fine by me)? You think that works?
Also, I was afraid the offering on the course would be those rubbery energy bars and not the yummy granola variety that PowerBar has...couldn't be THAT lucky, right!
Todays run wasn't too bad I think I prefer the z3 pace then z2 pace over the opposite we have been doing the prior weeks. I also did Friday's swim workout today and the swim was tough. I couldn't manage to hold tempo pace on all of them, and did not beat my prior 400. I was within a couple seconds of it, but just couldn't beat it. The 50's after seemed a breeze.
To the Powerbar questions, yeah I haven't heard too much good about the drinks. Although there is a coupon floating around that can get you a free bottle to try out etc. Planning on trying some out, but not keeping much hope around it.
11.0 miles in 1:40:26. Felt decent throughout and hit the Z3 and Z2 stuff without too much trouble. I actually found it a little hard to hold a steady Z1, just not used to doing that given all of the OS intensity... something tells me that won't be a problem for too long
With the good weather forecast tomorrow (first mostly sunny day in 41 days here in Seattle) and the sketchy forecast for Saturday/Sunday, I'm contempolating swimming and doing Saturday's bike tomorrow (have the day-off) and Sunday's bike Saturday, but would be nice to give the legs a rest tomorrow... don't want to start to dig a hole so early in the game... but that would mean I would have Sunday completely off... hmmmm
@Art: I saw the forecast as well, but can't take tomorrow off. if I could I would do it in a heartbeat (I've did it a couple of weeks ago). So, I'll have to take my chances for my 4 hour on Saturday and just maybe be able to get my ride done outside on Sunday, but it don't look good. I've been lucky enough to get a few long ones outside, so now the trainer is real torture. Take advantage of the weather and have a great ride!!!!
Just finished the long run and man am I sore. While I can handle the bike workouts a little better, the run workouts are kicking my ass. I think it's partially because I'm still carrying too much weight. I started the JOS at 211 lbs and weighed in at 199 lbs yesterday. My goal is to get to 190 lbs by the IMCDA. At 6'2", 190 lbs was my optimal weight when I was playing hockey in my early 20's so that's why I'm targeting that weight. These long workouts should get me to my goal weight in no time.
Good work on the long run everybody. Yesterday, I ran 12.4 miles in 1:39. Felt pretty good, and was able to hold a 7:00 pace for the Z3 and 7:15 pace for the Z2 intervals. Had to force myself to slow down on the Z1 portions. I got a little stiff sitting in the car on my drive to Indy, but loosened up ok after a while. Today I drive back to Chicago after am meetings and swim tonight. Good luck and stay healthy.
@Allen, I'm sure you will get to that weight. I'm shooting for my HS weight of 183. 9ish pounds to go. I'm thinking they key is to not go hog wild eating after finishing these workouts. I bought the Infinit Recovery mix and will take that after all long workouts plus maybe some food but not much. Last year while training for a HIM I just ate whatever because I was burning it. No weight loss though. This year I will be smarter.
Sounds like many of us are planning on dropping some more weight before CDA, I plan on dropping another 10-15 before then as well. Been using LoseIt on my phone to help count those calories to help me hit my targets, been working so far and keeps me pretty honest.
As to the run I did 13.5 in 1:40 with short stop while the watch was running to get water and toss down a gel in the between the z3 and z2 work.
nice work on those long runs, getting those swims in and dropping pounds.
my week went well with run, should end well with bike, but no cigar for swim...but i am not losing hope.
tomorrow i have 112mile and 12750 feet of climbing ride here in so cal. mulholland century. plan on 75% of 230watts for most of climbs. a few other ENers will be riding it, so should be fun.
Wow, the group is really coming to gather guys. Strong work! I'm writing from Hershey Lodge in Herhsey, PA. Guess what they are famouse for here.
Anyhow, I'm in the middle of wonderfully trying to balance vacation and training. Did get in three miles of running yesterday just to loosen up before flying. Today, I did strides, for four miles. Tomorrow, hoping to go for the 13 on the treadmill, but we will see what second chocolate martini says.
As for the nutrition, I would like to add to Al's advice about liquid calories. Definitely stay away from the Powerbar Bars or anything else similar. Sit like bricks in the stomach. Yes, I'm being backed by Hammer, but I have to say that I've also been loving there Perpetuem and gels. Can't say much good abut there other "supplements" as a physician, but the HEED, Perpetuem, and Gel seem to work. I weigh 145 and fuel with a little less than 1.5 scoops an hour. I also use the caffe latte flavor as it packs caffeine in it. Leaves me feeling not hungry and not too full for the run. During the run, I did a gel every two-three miles. Left me feeling great.
On another note, if you haven't devised a "cleansing regimen" yet, you might want to experiment. Nobody wants to ride around wth an extra pound of "brown trout" come race day. I stick to pretty much liquid calories the day before the race.
@Tucker - I think the after workout drink mix sounds like a good plan. Maybe I'll start doing that too as it's definitely tempting to load up on food after a workout.
@Patrick - I didn't see LoseIT in the Android marketplace so you must be using an iPhone. I'll have to find something similar as tracking always helps make you more aware of your habits and where you can tweak them for improvement.
@Greg & Al - Thanks for the input on nutrition. I just picked up some Gels by GU and CLIF. I tried the strawberry banana GU gel midway through the run yesterday and I like the flavor. It sounds like the consensus is to bring your own nutrition to the race and stick with liquids all day.
Great news! I finished the whole swim workout today for the first time. On Monday and Tuesday I only made it about halfway through the workouts. So I'm feeling good right now as yesterday I ran farther than I've ever run, today I swam farther than I've ever swam, and tomorrow I'll be riding farther than I've ever ridden. I dropped my bike off tonight for a tune-up tomorrow so I'll have to do my bike workout in the evening.
@Van, what do you think of a cleanse with magnesium citrate? That should clean you out good!
Don't have workout stats yet but clocked a 4:00:33 ride followed by a 29' run. Not sure how I came that close to 4 hours on the nose. Rode with JT Thompson and Pete Joachim from EN as well as a couple others. Poor JT is still recovering from leg injuries so I was able to drop him. And let me say that has NEVER happened so the old boy is out of shape. He'll be back real soon though I am sure.
We didn't follow the workout to the T as we had some laymen with us but we certainly hammered and climbed. Fun times. Kind of. Hoping to get my outdoor legs by next weekend.
FINALLY!!! It only took 3 weeks of weekend suffer-fests and I finally got through a long ride without feeling like I got hit by a bus! Gotta get the work done tomorrow...but, I suspect that will always make me feel pretty beat down afterward...that's the point I am pretty sure.
Comments
@ Patrick - I agree with you about tomorrow. We'll see how the legs feel on the long run.
@ Tucker - Nice job getting some inspirational viewing in during you time crunched workout.
@ Al - Really to to see you posting in here. Good luck with your training, and look forward tohearing about it.
@ Van- Wow! Get some carbs and some sleep.
@ GH - That is some improvement in that climb since the start of the OS. Well done.
I did another bike interval this am. 3 x 8' (2') @ Z4 + 20' @ Z3. This was just 12 hours after I did the Weds bike interval on Tuesday night. My HR was about 5 beats higher than the same gears the night before. Legs were screaming, but I guess that was speed going in. Then ran 3 x 3' @ 7:00 pace. Legs felt ok and HR was in the normal Z3 range. Weight down to 160.5 lbs this am. I played intercollegiate lacrosse 35 years ago @ 155 so I'm close. We'll see how the long run goes tomorrow am, then i hop in the car and drive to Indy for business meetings.
The Powerbar races I've done did have some "Powerbars" but mostly it's just their gels and drink. Word of caution: they stick the worst flavors of gels out possible. The last race was Butter Toffee, Chocolate, and Vanilla. The butter toffee was like cough syrup! The Vanilla had the least flavor, So I forced it down. Nothing like GU, Hammer or Accel-that's what I've used.
Here we come Coeur d'Alene!
Did my back to back rides last week and had the highest TSS scores to date this season, both days! Looks rainy here in Utah for the next week so it's back to the pain cave.
So still trying to get in some base training coming off of rehab..(well still really in rehab, but now doing both). Missed Monday workout due to work.....missed yesterday due to some minor food poisoning (I know - not supposed to eat raw cookie dough - won't do that again) Thus - tonight got on the treadmill for 4 miles and then hit the pool for 2500m. At least I'm getting some base in....need to really ramp up the running and biking - those are the challenges for the next 10 weeks....
Keep it up everyone....
nice job by everyone.
still no swim for me this week and will move my bike session to thursday, but did manage a tempo track session of pure pain (ok, a slight exaggeration
). 3 x 1.5mile @ 6:08, 6:08, 6:04/mile avg pace.
hope the long run goes well for everyone tomorrow! stay smooth across the changes in pace and you'll stay fast across the intervals.
gh
@JT, you said the four letter word! BASE! Not a lot of fans of that word around here. And raw cookie dough? Always eat that!
@Allen, that's great! I was dying on those bike intervals yesterday but blaming it on being on the trainer and only being on the bike twice in like 3 weeks. That's my story and sticking to it.
As for, heading out for my 100' run. Babysitter is here so out the door I go. Recovery drink made and ready for when I'm done. Just need someone to catch me when I finish now.
Long run done! 90', about 10.5 miles. Did a little walking in between the intervals @ HMP. Felt good to run that long, it's been awhile. Used the remaining 10' to walk and then stretch. Weather was chilly, around 43, but the rain held off which helped out nicely.
How'd everyone else do?
Reading all this work you guys are doing, I feel a little sheepish with my OS session of 3 x 10' @ FTP, followed by a 30' run today. I did do 64 miutes of swimming, hitting the 3k yds landmark today.
@ Stephan and others, regarding PowerBar on the course.They do have the rubbery standard powerbars on both bike and run, as well as gels and PowerBar "Endurance" drink.
Several words of caution, possibly just based on my own personal preferences, though. First, it's a good idea to try and get all calories in liquid form, with maybe some gel on the bike. The less work the GI system has to do assimilating calories, the more blood flow is available for the poor abused muscles. Second, I've found that the Power Gel tastes pitiful, so I carry HammerGel in a flask with me on the bike. (No gels on the run for me). And third, with the switch from Gatorade Enurance Formula last year, I bought some of the PowerBar Endurance powder. I could not get myself to live with the taste, so I don't know what I'm going to do on the run, where it would normally serve as a key source of calories for me. Dilute with water, drink more Coke, I don't know yet.
Bottom line, I think PowerBar's line-up is pretty worthless, and will be relying on Hammer Perpetuem or Infinti with HammerGel for calories on the bike, and on Coke/Water/PowerBlech on the run, in that order. And chicken soup broth, when it appears. (No bananas, pretzels, oranges or other lumpy stuff - I can't understand how people can eat them on the run?!)
in an act of penance
, on behalf of the entire group, for the beer comment by tucker to Al Truscott, I will defer my ride today and do the long run in the cold and maybe rain...
i will post the numbers when i am done and hope that it is enough for Al forgives us.
GH
Being on the road this week I had to rely on running and limited access to a pool. I managed to get in one good swim of 2000 yds on Wed morning. The rest of the week I spent running along the beautiful American Tabacco Trail. I so wish there was something similar to this on NJ. What a treat.
Also, I was afraid the offering on the course would be those rubbery energy bars and not the yummy granola variety that PowerBar has...couldn't be THAT lucky, right!
To the Powerbar questions, yeah I haven't heard too much good about the drinks. Although there is a coupon floating around that can get you a free bottle to try out etc. Planning on trying some out, but not keeping much hope around it.
ok, here goes:
13.3miles; 10miles trail and the rest road; 645ft total ascent;
1:40:01; avg speed 8mph; max speed 13.7mph;
7:30/mile avg pace.
@Peter: that's exactly what you are supposed to do (i.e. focus on swim and run) when you are away from the bike. nice job!
keep up the consistent work everyone.
GH
With the good weather forecast tomorrow (first mostly sunny day in 41 days here in Seattle) and the sketchy forecast for Saturday/Sunday, I'm contempolating swimming and doing Saturday's bike tomorrow (have the day-off) and Sunday's bike Saturday, but would be nice to give the legs a rest tomorrow... don't want to start to dig a hole so early in the game... but that would mean I would have Sunday completely off... hmmmm
Good work on the long run everybody. Yesterday, I ran 12.4 miles in 1:39. Felt pretty good, and was able to hold a 7:00 pace for the Z3 and 7:15 pace for the Z2 intervals. Had to force myself to slow down on the Z1 portions. I got a little stiff sitting in the car on my drive to Indy, but loosened up ok after a while. Today I drive back to Chicago after am meetings and swim tonight. Good luck and stay healthy.
As to the run I did 13.5 in 1:40 with short stop while the watch was running to get water and toss down a gel in the between the z3 and z2 work.
nice work on those long runs, getting those swims in and dropping pounds.
my week went well with run, should end well with bike, but no cigar for swim...but i am not losing hope.
tomorrow i have 112mile and 12750 feet of climbing ride here in so cal. mulholland century. plan on 75% of 230watts for most of climbs. a few other ENers will be riding it, so should be fun.
have a great weekend of training!
GH
Anyhow, I'm in the middle of wonderfully trying to balance vacation and training. Did get in three miles of running yesterday just to loosen up before flying. Today, I did strides, for four miles. Tomorrow, hoping to go for the 13 on the treadmill, but we will see what second chocolate martini says.
As for the nutrition, I would like to add to Al's advice about liquid calories. Definitely stay away from the Powerbar Bars or anything else similar. Sit like bricks in the stomach. Yes, I'm being backed by Hammer, but I have to say that I've also been loving there Perpetuem and gels. Can't say much good abut there other "supplements" as a physician, but the HEED, Perpetuem, and Gel seem to work. I weigh 145 and fuel with a little less than 1.5 scoops an hour. I also use the caffe latte flavor as it packs caffeine in it. Leaves me feeling not hungry and not too full for the run. During the run, I did a gel every two-three miles. Left me feeling great.
On another note, if you haven't devised a "cleansing regimen" yet, you might want to experiment. Nobody wants to ride around wth an extra pound of "brown trout" come race day. I stick to pretty much liquid calories the day before the race.
@Tucker - I think the after workout drink mix sounds like a good plan. Maybe I'll start doing that too as it's definitely tempting to load up on food after a workout.
@Patrick - I didn't see LoseIT in the Android marketplace so you must be using an iPhone. I'll have to find something similar as tracking always helps make you more aware of your habits and where you can tweak them for improvement.
@Greg & Al - Thanks for the input on nutrition. I just picked up some Gels by GU and CLIF. I tried the strawberry banana GU gel midway through the run yesterday and I like the flavor. It sounds like the consensus is to bring your own nutrition to the race and stick with liquids all day.
Great news! I finished the whole swim workout today for the first time. On Monday and Tuesday I only made it about halfway through the workouts. So I'm feeling good right now as yesterday I ran farther than I've ever run, today I swam farther than I've ever swam, and tomorrow I'll be riding farther than I've ever ridden. I dropped my bike off tonight for a tune-up tomorrow so I'll have to do my bike workout in the evening.
Don't have workout stats yet but clocked a 4:00:33 ride followed by a 29' run. Not sure how I came that close to 4 hours on the nose. Rode with JT Thompson and Pete Joachim from EN as well as a couple others. Poor JT is still recovering from leg injuries so I was able to drop him. And let me say that has NEVER happened so the old boy is out of shape. He'll be back real soon though I am sure.
We didn't follow the workout to the T as we had some laymen with us but we certainly hammered and climbed. Fun times. Kind of. Hoping to get my outdoor legs by next weekend.
Hope everyone had a great long ride today!