Beth, I think, um, your mojo has taken a battering. Stress is stress, and stress on top of emotional stress is crippling. Ride it out. You've had HUGE stuff to contend with. It would do in a lesser woman completely. Hang in there chicka. The headband needs to be photographed and posted.
My vote for battling the OS mojo blues and physical "burnout"--make it 16 weeks rather than 20. This is a loooooooong time, week in and week out. JMO.
Beth, I think you are doing great just to have any mojo at all! You totally deserve points just for showing up.
Linda, the power distribution chart I'm looking at has percentages - how do you determine FT from that, or am I looking at the wrong chart? I'm always looking for an excuse not to test! I did my end-of-OS FTP test yesterday, a week early, and ended up 7 points higher. I plan on doing an outdoor test as well when the weather is a little nicer.
Olivia, I like your friend's idea of less testing, more fun! Maybe that's just because I've never been really numbers-oriented. I'm doing this to have fun and enjoy being a fit, strong woman; not to reach the podium at any given race. You, however, have definite podium potential, so I can understand your stressing over the tests!
All you ladies in the nasty weather be safe out there!
ditto with Linda, stress is stress. if it stresses you to not have any MOJO then take a three day break..... and don't worry about working out. and unpack stuff and enjoy new headbands!! that leaves today, thur and friday... and then enjoy the weekend. Or not... but seriously.. when I don't have the MOJO I don't have it!! and sometimes not training makes me even bluer but sometimes it doesn't you know how it is. if it were me?? I would join a local gym and sign up for those fun classes like Zumba and laugh at myself and get to know some warm LIVE people! I mean we are great and all.. but sometimes the gym is just the ticket with that loud throbbing music ..... and you will see that you have a whole bunch of fitness and enjoy the tri break while still being fit. Then I would park myself at the local Sbux with a good book and not be alone in my apt... and drink hot coffee and sit back in some comfy clothes! shoot that sounds good! ha. I see the sun out there so some of it is melting.... I think we might have school tomorrow! okay and we are not factoring poor weather into our MOJO! come on, let's face it... one sunny 70 degree day and none of us would say we are missing the MOJO!! so just cuz you don't have it today.... doesn't mean it is gone. me speaking here too..... smile. m
Marianne- you are so right! I think we could ALL use a little boost of sunshine and warmth in our MOJO!!!
Kristin- I think you are looking at the right chart, you are just not seeing the Watt buckets along the bottom. The Y Axis will show % and the X Axis shows Watts. This is showing you how much time (in percentages) you spend within each bucket. Find the place on the chart that has the biggest drop between buckets and your FTP is likely to be where that drop occurs. If your buckets are in increments of 10's or higher, you'll want to select "Options"> "Customize this Chart" and then edit the chart to show the buckets in increments of 5 so you can narrow it down better.
OK- now for those of you who are dealing with the snow, I thought I'd share a video of the wind we are dealing with. It is supposed to continue blowing like this (50+mph) for at least the next 24 hours. The wind isn't that big of an issue as much as the direction it is coming from. Because it's a WNW wind, the sound is getting pushed up over the bulkhead. The big concern for us is actually our neighbors bulkhead which is older than ours and really needs to be replaced. If it goes- we will have a lot of erosion and ours could go as well. Anyway- here is the video:
Linda, the power distribution chart I'm looking at has percentages - how do you determine FT from that, or am I looking at the wrong chart? I'm always looking for an excuse not to test! I did my end-of-OS FTP test yesterday, a week early, and ended up 7 points higher. I plan on doing an outdoor test as well when the weather is a little nicer.
kristen, maybe this is a good issue to post in the power and pace, and you may get some additional guidance. First of all, you're in the right chart. Make sure you are set in 5 watt bins--options/then details, on the top of the chart. Then you hover over the top of the bar and watts pop up. Where you have the BIGGEST drop between bars--that one to the right is a decent approximation of your FT. There's ususally one bar that's really much higher than all the others. The next one to the right is the one to use as a gauge. Within 5 is close enough for me! You might have to make a custom a chart to reflect a month's worth of FTP intervals, as a whole block of 30/30s could skew the number high. Clear as mud?
Linda and Nemo, thanks for the help! Maybe my chart is screwed up, because I have several high peaks. Full disclosure: I have spend almost no amount of time trying to learn WKO. I upload the workouts and then get out. Maybe I will post over in the power forum, or maybe I should just spend a little more time with it!
http://www.wunderground.com/cgi-bin/findweather/getForecast?query=72113&hourly=1&yday=41&weekday=Thursday tomorrow starting at 9 a.m. ice pellets and throughout the day too turning into snow and snow forecasted thru Friday morning and then on Saturday only reaching 34 and on Sunday chance of snow! The Ice man cometh.. why we might be off the whole week of school!!! frankly I am enjoying it. but I might be eating some crow coming out of the bike challenge!!!
Olivia, thanks for putting that out there. My FTP went down a few watts and vdot didn't budge. But, I've dropped 7 pounds and I feel the work working.
Kris, Crockpot Choc. Cake: (works best with bigger crock pot! Marianne will tell you...hers bubbled over on to her counter!) 1 package choc. cake mix 1 c. sour cream (light) 1 c. water 4 eggs 3/4 c. veggie oil 1 package instant choc. pudding mix 1 package any flavor choc. chips
Spray crock pot with nonstick spray. Mix cake mix, sour cream, water, eggs, oil and pudding in a bowl by hand. Add choc. chips. Pour into pot. Cover and cook on high low for 6-8 hours or high 3-4 hours. (12 servings, but serves WAY more!) Enjoy! Perfect for a snowy day!
I did make the cake!!!! now I remember!! oh my goodness completely forgot!!! where is my brain!!! oh no.. I am worried now!! smile. Nemo let us know how you are doing
Marianne: That's one good looking brood you've got---No wonder given how pretty their mom is!
Nemo: Holy crap! That's crazy to see those windy conditions right outside your office...unless your office is a fishing boat in the Bering Strait or North Atlantic. A day like that calls for snuggling up with Otto and Lily on the couch.
Kris: What a cool trail race you've had! Congrats on your podium finish!!
Olivia: You are not alone with the testing mental block. I've had test anxiety for as long as I can remember: from 4th grade spelling bees, flubbing my piano recitals (even after flawless practices), to nearly puking right before taking my boards. I just hate having to "perform" to prove how hard I worked/ studied/ how good I am. It all transferred to those FTP/Vdot tests last year during OS. At first I thought I just didn't like anyone watching me perform, but on closer inspection, it was mostly negative self-talk: that I wasn't good enough. Now I wish I could tell you about how I silenced that negative self-talk with calmness, confidence, and gratitude. But NO...In my heart of hearts, I'm all about the numbers and can be overly competitive and catty. Instead, I focused on driving my FTP up in order to crush this woman (not in Da Haus!) who would go on and on about her triathlon achievements, how hard she worked and no one else worked harder/ loves the sport more/ doesn't let life get too big to interfere with Ironman. Yep, I wanted to crush her on the bike. Not very zen-like, but it worked cuz I had very little test anxiety and my FTP was the highest it had ever been. So I guess my advice would be: figure out if it is a mental block or a physical need for rest. If you've been out-performing in training, but not showing it during the test, it may be the former. If that's the case, then a long and honest look at what makes you tick and motivates you can be enlightening. Hope that helps!
Linda: I'm with you in that 20 weeks is a long time for OS. I remember being pretty cooked at the end of last year's 16 week OS...then pile 5 more weeks of Power Hack on top of it! I was fried to a crisp by then. I think that's why I didn't have the FTP and V02max gains that everyone else had. So where are we now? Week 15? I'm feeling rough around the edges (and I haven't really been running at intensity at all so far). This trip to Argentina will be my early transition period. I plan on starting back up with OS where I left it as I want to stay in OS for as long as possible (to drive up my FTP for all my catty reasons!). Our A race is still far away. Soooo...Wanna join me and take an early transition? fire back up with Week 16 in two weeks?
Beth: Big props to you for showing up and training! You've been through the ringer in the last 2 weeks---lots of emotional TSS expended! Do what you need to do to heal, girlfriend.
So, Tracy should be back from Haiti soon, right? Can't wait to hear all about it...
The wind is now coming from the north and has settled down to 20mph- the dock and the neighbor's bulkhead are battered, but still in tact! WHEW!
RE 20 week OS. I'm kinda wondering how this will all play out for folks. In the past it was 16 week OS but we also had 18 week IM plans. Now the IM plans are down to just 12 weeks. If you have time in your schedule to get that 2-3 week Transition period inbetween, you might just be mentally more healthy 4 weeks out from IM. Just some other food for thought. I'm on the complete opposite side of all of this. With the injury I am just now starting the OS. I'll get about 15 weeks of OS work before I transition out for 2 weeks (TOC) and then start IMWI training with you all. I feel like I'm waaaaay behind the rest of you and playing catch-up. Especially since I'm still not running! Ug.
Will Tracy be back soon already!? I can't wait to hear her stories!
Oh- PS. IMoo Cowgirls, we need a theme song! So put your thinking caps on. Everytime "Mambo #5" comes up on my cycling playlist I change the names of all the girls to EN Chica names and I visualize Coach R doing the mambo in his pink speedo! Makes me smile every time!
Kit- I believe that you are leaving tomorrow! Have a wonderful trip. Take lots of pics. Write an awesome report. But be safe and come home when you are ready.
Dana- that cake was sooo good. I made it for the NE get together at the Boyle's in November. It was a big hit, very yummy. I only have a small crockpot, so I made it in 2 separate batches. Now I am having serious chocolate cravings.
Linda- I have been following your fatigue issues. I am in week 5 of the Power clinic and have been watching my TSB hover around -22 this week. I am also feeling so achy all over and exhausted after work. When you rest, does that include no core work? Tomorrow is a rest day, but on Monday I wanted to stay in bed and didn't. Now I am thinking I really should tomorrow. Maybe do the core work/ pushups when I get home in the evening.
Sorry Marianne, but that storm basically missed us up here in Massachusetts. But our winter will still be longer and colder than yours. Hang in there.
no school today and just in.. fingers are frozen... but i ran 3.5 with rudy on leash, yep we actually left the hood although not scenic and trails too icy so hit the road and got "some looks" like why wasn't I on the trails?? I actually overdressed but maybe cuz I was actually running!! felt like I coulda gone further but wisely didn't just in time for 3.5 miles my piriformis to be twinging so enjoyed .5 mile walk back home. overcast here but no wind to speak of. came in to put wash in dryer and grab a snack, check on kids and feed the dog and then stayed outside in garage and did leg exercises by tying a band to the hubcap of my Element to make for a cable and did all sorts of leg exercises, now can't get the blue band off the wheel!! fingers are too cold and the knot is now tight! instead of stability ball used a basketball for ab and modified bridge, until it bopped me on the forehead!! I use a kindergarten nap mat for my mat and some old 10lb weights out there too. did lunges in the garage with ankle weights on....and did my hip hikes on the curb by my grass outside of the garage! what else?? oh yeah those pesky pushups... I think about 50 but 23 consecutively, up 3 from last week! anyways, I am frying my legs here in the snow if not riding!!! and unable to do the run intervals! we might head up 2 miles up the road to Walmart!!! out of peanut butter!!! yep.. a crisis for sure!
I hope y'all are having a great morning!!! Dana forgot to congratulate you on your 7lb weight loss!! nice job in the winter too! oh and I am not ignoring the conversation about long OS or drop in power/// I have just haven't been able to do all the workouts so can't really say. I am in week 6 of jan Os and have yet to hit a run workout!! I do think we need to stay in close contact of when we "see the cliff" so that we can tell each not to jump as Linda talked to Patrick and for many of us we have one Big A race this year that we want to show up healthy for!!! if you show up injured all pacing goes out the window! so what good was it??/ experience and personal story speaking here!!!! as you know. yes the experience was worth it for me... to run a marathon having the IT flare up halfway, wouldn't trade it for anything or IT flaring up on mile 8 of IMLP...... worth the pain to be there!!! but now this year??? I would like to run uninjured!! and to that I am doing all these exercises out in my garage, at PT (2 more visits) and my goal is to be able to train this summer with no pain!!! and if that doesn't work?? gonna get me a cortisone shot!! ha.
Moo song?? will think about this. Shania Twain "I feel like a woman?" !!!!!! "let's go girls...... I'm feelin' allright... The best thing about being a woman is the perogative to have a little fun!"..... and right now in February??? we should be having fun!!!
Hi Ladies. Doubt I'll be participating in the bike challenge this weekend. I just found out this morning, that a very dear friend of mine who lived in IL, passed away unexpectedly Monday morning. She was only 50. Going to her funeral tomorrow, with a very heavy heart. I learned a valuable lesson from this: if you have procrastinated calling or emailing someone you love, because you got busy with life, don't procrastinate any longer. She was on my list of things 'to do, to call her. I'll never have that chance now. Don't mean to be a bummer. Just sharing a very hard-learned lesson...with a very heavy heart.
Oh Barbara, I'm so sorry to hear about the loss of your friend. I'm sure her family will appreciate you being at the funeral far more than you can imagine. <<hugs>>
Michele--I think core is perfectly fine, physically, If mentally you're all--crap, I really don't want to do that--then don't do it. It's those little itty bitty things that add up, I swear.
Kitima--it's like you read my mind. I am going to talk to Keith tonight about backing out now. Two weeks, then get back in, then start training for Patriot--when? Don't even know! We'll talk when you get back, but I'm finished with the OS. Not in a bad way, it's just e-nough for a couple of weeks. I need a break from the schedule. Have a great trip!
Nemo--are you planning to go directly from the heavy weeks of the OS, directly to TOC? Hmmmmm.... If I may be so bold, I think that might just cook you. I think you need to plan an EZ week before, and a couple (?) after. I think that event is going to take a lot out of a body--should you ride every day. What do you think?
m -- I wish you awesome, pain free running! You'll get there, GF. I like that Shania song! I love when it comes up on my iPod--instant energy boost!
I hope with all my talk about getting crisped in the OS I don't sound like a bummer or a downer. I don't feel that way. I just want to present an honest picture of a mere mortal athlete, and be honest about my experience. There are other sides to the training story besides the rah-rah crush yourself to a pulp. I'm learning a lot from going through this, and hope to do a lot more self-preservation in the future. I still think this is the best training out there, but I have to be smarter about using the plans as a template--not an immutable truth. Learning, always learning.
To that end, I'm sorry, but I mentally cannot sign up for the bike challenge either. I know I'll be riding on Saturday, but I just need to not have any schedule/ride performance pressures on me right now. Still kinda cooked.
Oh Linda- fore sure I'm taking a break! I'll officially stop the OS 1 week before TOC begins (heck, gotta ship the bike anyway, right?) and when I get back from TOC I'll take a week or two to just have a little fun- enjoy life a bit & focus on absorbing all that TSS! Maybe I'll be running by then and I can just run sans watch for fun. Then it's Eagleman, recover again, and IM Training begins!
Kit- Have a fab-ulous vacation and take us loads of pictures!!
Nemo- So glad the whipped up water did not cause you any problems. How is the calf?
Dana- 7 lbs?! Great work
Barb- So sorry for your loss.
Marianne- You are most creative tying things to the hubcap
Beth- Belle just hit my keyboard and deleted my post to you. Hugs again. DO whatever soothes your soul right now.
Linda- I don't think anyone sees you as a downer. You dear, are a realist.
Olivia- I despise testing. Period. End of story.
I will reiterate here publicly that I am/will approaching the OS timidly. Took today off completely after getting in the early week workouts. I will follow the schedule at will and then transition to IMWI prep. AND keep my sanity.
Belle has made mothering tough the last few nights. Up alot and wants to play @ ;4am. Gotta work on that. She continues to rack up significant cute points though!
my post to Barbara never took.. flaky internet.... my condolences to you.
Linda, yes Shania, you gave me the song remember a couple of years ago...
Gina, yes Grace had to ask me what I was driving with as it was making a noise, pulled over to remove stretchy band
Nemo, with the weather,,, I might also be out of the bike challenge. no trainer and can't tell about the weather... problem is I can ride early in the morn but freezing! and maybe some ice as snow is still on grass, so if you don't see a lot of action then you know why.
cute puppy pics!
Linda, like Gina said a realist. you have been training since november, that makes three and one half months!! of prescribed workouts and following a plan which even Rich admits to not doing. He has a schedule that works with him, his work and his training friends plus the right sorta weather! whereas you are on a trainer in the cold with swimming friends and a husband that rides but still quite a bit of training by yourself..
well it is bedtime here and back in from pet class where on the way Rudy chewed thru his brandnew harness! 15' and $20 ruined!!
Michele, be careful
Linda, I read your toe post and Leigh's answer and most of my Pt exercises have me working on glute/hip strenthening, basically think, hmm. what are my largest muscles on my body???? = glute so by engaging it and using its power then our hard working quads get some help. currently I am focusing more on my hamstrings, well sorta picking them up and also gonna find out more about my IT, and see if any more exercises need to be added to my routine. basically I wanna know so that when I am in the thick of training it comes so natural to me to do them that I don't have to think about it! I try to focus on abs/lower body (after ride/run) one day and then abs/upper body the next (normally on swim days). now for swimming? largest muscle = back so now focusing on using it to power but also the abs to keep me afloat and the glute to power the rotation. and that is where my mind has been. really learning how my muscles function and figuring out how to eliminate my circle of pain.
I am so beat. You would think that no work since Friday afternoon would have me wanting to run circles around the world but I'm exhausted! I'm heading to Boston this weekend to meet up with some very dear friends and so I'm trying to fit it all of the week's workouts ahead of time. Can you believe I'm doing it? If I can hike to the gym at some point tomorrow, running shoes in hand, I'll have done everything (except those pesky brick runs). But back-to-back workouts + shoveling + physical therapy leg work + the push up challenge + walking for miles and miles + not sleeping well for a variety of random reasons = NAPS! I've napped more this week than in the past five years. It's been kinda nice, actually, especially riding the trainer watching a blizzard rage outside. But did I mention how tired I am? Not having work is a blessing in that regard, as the naps are probably a key to my body's recovery from all this activity.
Finally, Barbara, I'm so very sorry to hear about your friend and I appreciate your reminder about staying in touch. I'll be sure to hug my Boston friends extra hard when I see them.
WOW! What a week everyone is having - just a few days away and I feel lost .
Barb - I am so so sorry about your friend - good advice on not putting things off - we really never do know what days might be our last. Travel safe and celebrate the friendship you had and the life of your friend.
Kit - travel safe too! I know your on your way, but I'm saying it anyway!! I can't wait to see all the pictures and hear all about the trip. A trip down there is definintely on my "to do list".
Beth - you have taken an emotional beating here lately, not to mention a physical on carrying all those books up the stairs . Nothing wrong with giving your body and soul a little permission to heal. I love the description of the headband and if the spirit moves you pedal out some frustration on the challenge this weekend then DO IT!!
Linda - You are one smart cookie . I have gotten SO MUCH from reading your posts and I know that you and all the other experienced chicas here are saving my OS BACON! In the past I would have tried to push through a lot of stuff, but I am really trying to be careful and do what I can and keep it fun. After all that is WHY I am doing this!
Dana - CONGRATS! 7 lbs is huge accomplishment. I wish I had so much willpower. I am on the up down up down. Appears if I want to stay on the down I am going to have to start obeying weekday eating rules on the weekends too.
Kris - WOW on the trail running. That is something I want to get into sooooo badly! It's just not my time though. Between the injury and my busy boys. I am such a buff FAN!!! I have at least 6 of them and love them and that design is just the COOLEST!! The pictures were gorgeous and loved the video too. What kind of shoes do you wear to run on the trails? We have Shakertown near here which have some trails I can run on, but have yet to find a pair of shoes I like and regular running shoes are too slick on the bottom. I love Todd's events too - I was bummed when I saw the Shelbyville TT schedule. I will be out of town for two of the four races and the State race in on Father's Day . Not sure if I'll do Heart and Sole or not - I hate sprints, but the run is on a CC course and its a good bike course. We'll see.
Nemo - That wind was HOWLING!!! I am on the fence on the challenge too. It will be a busy weekend for me - with the kids being out of school for Prez Day. These challenges are not made for those of us with younger kids. We have lots of plans for the weekend. I'll probably go ahead and sign up and that way if I get one bike in I can at least record a few points for that.
Gina - Anabelle is just so darn cute! I know that 4 AM wake up call all too well. I have some more recent pictures of Esther I need to post. I just haven't had time to do it!
Marianne - 4 days of no school for those kids! Sorry your pain in the butt is still bothering you - I know the feeling - mine has flared back up too . Bummer that Rudy chewed through his equipment! I saw that your son is graduating the weekend that the SE Rally will likely happen - does this mean you might do MIM? I hope so
Suzanne - enjoy your weekend in Boston and hope you are dug out soon. My sister sent me pictures from Arlington.
Wow - ours kids were out of school for 2 days and my hat is off to all the parents that home school! Although that wasn't as bad as the ice storm last year, by a long way. At least we had heat and electricity this time. They do start to get a little bonkers though - so I wrapped them up the best I could and sent them out the other day in the wind chills and cold and THEN took them to swim practice too - HA! They went back yesterday and are all excited to exchange Valentine's today. I have another cake to make today for a Valentine's party tonight, get the younger one to the Dr. because it appears he has a raging sinus infection and get hopping on a Valentine's dinner for 12 at our house Sunday night. Beef Bourguignon & chocolate souffle! I am also headed back to the Dr. about my hip now they want to do a epidural w/ steroid injection because they this it all has to w/ some nerves in my lower back that run down through my left hip. Not so sure about that - needles make me really really nervous, but I did it both times I had babies so maybe worthwhile trying it again. This is almost a year now of this problem and no amount of time off or PT seems to help. I get built back up to a certain point in my training and it appears again. I am wondering if this is going to become a case of how to manage this thing rather than how to cure it. Anyway, waiting for the Dr. to call me back so I can ask more questions before I proceed with any NEEDLES!
I have pictures to share, but they will have to wait until later.... time to go wake the boys! Happy Friday everyone!
robin, right now I wish I had a steroid shot!! I would love to be painfree!!! it is manageable and I am not taking any Aleve or anything to mask the pain! hey with all my PT and at home exercises since September!!! .... well since early November I have lost 1/2" in the butt!! this is hilarious! yep haven't decided about memphis in May ... I think y'all are like me... but if I sign up for it, mentally I switch over to "I am now training for X race and will push thru some stuff!" so I am tricking myself....smile while the weather is bad anyways. well we have school today.... and valentine parties to help pass the day!! my husband travels (with work) and flew in from dallas and due to delayed flights crawled in bed at 3:40 a.m.... yep he left Monday and went to Dallas then Denver then back to Dallas and trip to Bham got cancelled. so I am being really quiet and have my clothes in the laundry room... 25 outside when I take Rudy and right Now I still wear 4 layers and 3 on bottom and either will be too hot or with the wind down by the river, just right!! checked the weather for riding and right now too cold for any ice to have melted but this afternoon or maybe tomorrow after 12?? I never knew I would be such a weather watcher or concern myself about wind or humidity!!! okay so I checked out Livestrong Daily Plate food tracker last night... it didn't seem to have Lose it feature of X date to be Xweight so X calories/day... it just asked how many lbs per week to lose. I don't have an IPHONE but still don't think I am "eating right"....I have picked Spring Break as my date to lose a few pounds... I have been entering intothe EN spreadsheet and have remained steady but this IM would like to be at 115. don't know about you but my set weight hovers about 119. hey I am just putting it out there... like the guyz do! also, in my mind I wanna go sub 13 on the IM. which will be tight... let's just say I swim my normal (BOP) 1:30...do my normal okay T1 and T2s, and run a 4:40 so I gotta bike a 7ish... please note that maybe I can swim a 1:25... and maybe run a 4:30 (fastest IM run has been 4:45) but my bikes have been way BOP!! Historically I place better in AG on the run in every TRI I do!! so you can see why getting this piriformis better is crucial to my time goals!! at this point no PM.. I know I have talked about it so many times but the price ?? well you can see that by going to Guatemala, then HS graduation, and also fixing a wrecked son's car, and I don't work..well..... all right so here I sit in February and not worried about mental burn out but underneath my waterproof mascara and some manicured nails?? I have some concrete goals! and I want all of us to have them too! not sure what your personal goals for racing are this year... complete a race, lose weight, make friends...?? but all are acceptable and welcome.. but at the end of the race?? I want all of us to succeed! Plan A, B, C and even DNF.... so for Valentine's Day??? I wish all of you Love for what we do and a renewed passion for triathlons! "Be all that you can be" (army slogan) is one of my favorites and "anything is possible" (IM slogan) is another one!!! m
So busy in here! Yesterday I posted that I was feeling so exhausted. Well I was at my desk at work reading a journal and whoops! Woke up from dozing off! Then after I got home I was reading a great book and dozed off again. Huge clues for me. I slept hard last night, but my legs were bothering me because I was too tired to stretch and roll. So I got up and rolled my legs out this morning before work. It always feels so much better to roll when I have that deep fatigue in there. Decided against core work but I did do my push up challenge. I just felt like I could not lift my legs off the floor. So thank you Linda for your response. Mentally I am much better today, physically I need more time. I am not signing up for the weekend challenge as I don't have Monday off. I think this week was bad because I spent extra time on the trainer Saturday hammering at 87%. I don't want to be tempted to do that again.
Barbara - Take care of yourself and honor the natural grieving process. And let the good memories comfort you!
Beth - Keep hangin' in there, and enjoy the exploration of this next chapter in your journey! Hope to be able to meet you next weekend when I'm in Chicago...will be in touch.
Gina - I'm addicted to the puppy pictures! Thanks for the fix...
Linda, Michele, etc - So glad to hear you guys being smart about the training, and adapting the training plans as your body needs. And choosing to do that BEFORE it takes too much of a toll. Very, very smart.
Marianne - I don't know how you do it. Managing such a full, busy life and staying SO positive! I get exhausted every time I read one of your posts.
Robin - re: lumbar steroid injection...just had one a week and a half ago. I do not yet know how effective it is / will be. I haven't run or biked in nearly 3 weeks! I have a herniated lumbar disc which has irritated a lumbar nerve root, causing some local pain as well as pain/tingling/numbness down the leg at times. Mostly only bothered me when I ran, but the biking is most likely what provoked it in the first place, especially all the time spent in the aero position on the trainer. Planning to ease back into training starting today or tomorrow, so will let you know. I was really nervous about the injection (don't have a problem with needles, as long as I can see them...but can't see a needle going into my back!). It turned out to be no problem at all during the procedure. But my back was really quite sore for several days afterward. I found a good medical research article about the indications/contraindications, risks, etc, as well as some information about variations on the technique/approach to position the needle. PM me your email address if you want me to email the article to you. I highly recommend/insist that you make sure the procedure is done under fluoroscopy or at least CT imaging to be exactly certain that they get the needle precisely where they are intending.
Robin & Michele- sending you healing vibes for your back/hips. Those injections can sometimes work miricals, but not always. I'm hoping you both have success!
Marianne- I'd bet the lbs will drop like crazy while you are in Guatamala! All the work you'll be doing- and little access to any junk food- you are sure to get a great head start on that weight loss. Oh- and I think there will be a LOT of us at IMoo trying to hit that 13 hour mark so I think you'll have lots of company out there!
Linda- that whole glute strength stuff seems to be an important component for all of us! I'm clamshelling like crazy! I had a good massage last night on the calf, and I'm working it myself too- but it just doesn't feel like it's really responding or recovering much. I think I need to make an appt with a PT to get some electrical stim work or something.
More yuck weather coming this way. Looks like I'll be on the trainer with the rest of you this weekend. It's nice to know I won't be "alone"!
Comments
Beth, I think, um, your mojo has taken a battering. Stress is stress, and stress on top of emotional stress is crippling. Ride it out. You've had HUGE stuff to contend with. It would do in a lesser woman completely. Hang in there chicka. The headband needs to be photographed and posted.
My vote for battling the OS mojo blues and physical "burnout"--make it 16 weeks rather than 20. This is a loooooooong time, week in and week out. JMO.
Linda, the power distribution chart I'm looking at has percentages - how do you determine FT from that, or am I looking at the wrong chart? I'm always looking for an excuse not to test! I did my end-of-OS FTP test yesterday, a week early, and ended up 7 points higher. I plan on doing an outdoor test as well when the weather is a little nicer.
Olivia, I like your friend's idea of less testing, more fun! Maybe that's just because I've never been really numbers-oriented. I'm doing this to have fun and enjoy being a fit, strong woman; not to reach the podium at any given race. You, however, have definite podium potential, so I can understand your stressing over the tests!
All you ladies in the nasty weather be safe out there!
Marianne- you are so right! I think we could ALL use a little boost of sunshine and warmth in our MOJO!!!
Kristin- I think you are looking at the right chart, you are just not seeing the Watt buckets along the bottom. The Y Axis will show % and the X Axis shows Watts. This is showing you how much time (in percentages) you spend within each bucket. Find the place on the chart that has the biggest drop between buckets and your FTP is likely to be where that drop occurs. If your buckets are in increments of 10's or higher, you'll want to select "Options"> "Customize this Chart" and then edit the chart to show the buckets in increments of 5 so you can narrow it down better.
OK- now for those of you who are dealing with the snow, I thought I'd share a video of the wind we are dealing with. It is supposed to continue blowing like this (50+mph) for at least the next 24 hours. The wind isn't that big of an issue as much as the direction it is coming from. Because it's a WNW wind, the sound is getting pushed up over the bulkhead. The big concern for us is actually our neighbors bulkhead which is older than ours and really needs to be replaced. If it goes- we will have a lot of erosion and ours could go as well. Anyway- here is the video:
kristen, maybe this is a good issue to post in the power and pace, and you may get some additional guidance. First of all, you're in the right chart. Make sure you are set in 5 watt bins--options/then details, on the top of the chart. Then you hover over the top of the bar and watts pop up. Where you have the BIGGEST drop between bars--that one to the right is a decent approximation of your FT. There's ususally one bar that's really much higher than all the others. The next one to the right is the one to use as a gauge. Within 5 is close enough for me! You might have to make a custom a chart to reflect a month's worth of FTP intervals, as a whole block of 30/30s could skew the number high. Clear as mud?
Linda and Nemo, thanks for the help! Maybe my chart is screwed up, because I have several high peaks. Full disclosure: I have spend almost no amount of time trying to learn WKO. I upload the workouts and then get out.
Maybe I will post over in the power forum, or maybe I should just spend a little more time with it!
tomorrow starting at 9 a.m. ice pellets and throughout the day too turning into snow and snow forecasted thru Friday morning and then on Saturday only reaching 34 and on Sunday chance of snow! The Ice man cometh.. why we might be off the whole week of school!!! frankly I am enjoying it. but I might be eating some crow coming out of the bike challenge!!!
Kris, Crockpot Choc. Cake: (works best with bigger crock pot! Marianne will tell you...hers bubbled over on to her counter!)
1 package choc. cake mix
1 c. sour cream (light)
1 c. water
4 eggs
3/4 c. veggie oil
1 package instant choc. pudding mix
1 package any flavor choc. chips
Spray crock pot with nonstick spray. Mix cake mix, sour cream, water, eggs, oil and pudding in a bowl by hand. Add choc. chips. Pour into pot. Cover and cook on high low for 6-8 hours or high 3-4 hours. (12 servings, but serves WAY more!) Enjoy! Perfect for a snowy day!
Marianne: That's one good looking brood you've got---No wonder given how pretty their mom is!
Nemo: Holy crap! That's crazy to see those windy conditions right outside your office...unless your office is a fishing boat in the Bering Strait or North Atlantic. A day like that calls for snuggling up with Otto and Lily on the couch.
Kris: What a cool trail race you've had! Congrats on your podium finish!!
Olivia: You are not alone with the testing mental block. I've had test anxiety for as long as I can remember: from 4th grade spelling bees, flubbing my piano recitals (even after flawless practices), to nearly puking right before taking my boards. I just hate having to "perform" to prove how hard I worked/ studied/ how good I am. It all transferred to those FTP/Vdot tests last year during OS. At first I thought I just didn't like anyone watching me perform, but on closer inspection, it was mostly negative self-talk: that I wasn't good enough. Now I wish I could tell you about how I silenced that negative self-talk with calmness, confidence, and gratitude. But NO...In my heart of hearts, I'm all about the numbers and can be overly competitive and catty.
Instead, I focused on driving my FTP up in order to crush this woman (not in Da Haus!) who would go on and on about her triathlon achievements, how hard she worked and no one else worked harder/ loves the sport more/ doesn't let life get too big to interfere with Ironman. Yep, I wanted to crush her on the bike. Not very zen-like, but it worked cuz I had very little test anxiety and my FTP was the highest it had ever been. So I guess my advice would be: figure out if it is a mental block or a physical need for rest. If you've been out-performing in training, but not showing it during the test, it may be the former. If that's the case, then a long and honest look at what makes you tick and motivates you can be enlightening. Hope that helps!
Linda: I'm with you in that 20 weeks is a long time for OS. I remember being pretty cooked at the end of last year's 16 week OS...then pile 5 more weeks of Power Hack on top of it! I was fried to a crisp by then. I think that's why I didn't have the FTP and V02max gains that everyone else had. So where are we now? Week 15? I'm feeling rough around the edges (and I haven't really been running at intensity at all so far). This trip to Argentina will be my early transition period. I plan on starting back up with OS where I left it as I want to stay in OS for as long as possible (to drive up my FTP for all my catty reasons!
). Our A race is still far away. Soooo...Wanna join me and take an early transition? fire back up with Week 16 in two weeks?
Beth: Big props to you for showing up and training! You've been through the ringer in the last 2 weeks---lots of emotional TSS expended! Do what you need to do to heal, girlfriend.
So, Tracy should be back from Haiti soon, right? Can't wait to hear all about it...
RE 20 week OS. I'm kinda wondering how this will all play out for folks. In the past it was 16 week OS but we also had 18 week IM plans. Now the IM plans are down to just 12 weeks. If you have time in your schedule to get that 2-3 week Transition period inbetween, you might just be mentally more healthy 4 weeks out from IM. Just some other food for thought. I'm on the complete opposite side of all of this. With the injury I am just now starting the OS. I'll get about 15 weeks of OS work before I transition out for 2 weeks (TOC) and then start IMWI training with you all. I feel like I'm waaaaay behind the rest of you and playing catch-up. Especially since I'm still not running! Ug.
Will Tracy be back soon already!? I can't wait to hear her stories!
Oh-
Dana- that cake was sooo good. I made it for the NE get together at the Boyle's in November. It was a big hit, very yummy. I only have a small crockpot, so I made it in 2 separate batches. Now I am having serious chocolate cravings.
Linda- I have been following your fatigue issues. I am in week 5 of the Power clinic and have been watching my TSB hover around -22 this week. I am also feeling so achy all over and exhausted after work. When you rest, does that include no core work? Tomorrow is a rest day, but on Monday I wanted to stay in bed and didn't. Now I am thinking I really should tomorrow. Maybe do the core work/ pushups when I get home in the evening.
Sorry Marianne, but that storm basically missed us up here in Massachusetts. But our winter will still be longer and colder than yours. Hang in there.
and then stayed outside in garage and did leg exercises by tying a band to the hubcap of my Element to make for a cable and did all sorts of leg exercises, now can't get the blue band off the wheel!! fingers are too cold and the knot is now tight! instead of stability ball used a basketball for ab and modified bridge, until it bopped me on the forehead!! I use a kindergarten nap mat for my mat and some old 10lb weights out there too. did lunges in the garage with ankle weights on....and did my hip hikes on the curb by my grass outside of the garage! what else?? oh yeah those pesky pushups... I think about 50 but 23 consecutively, up 3 from last week! anyways, I am frying my legs here in the snow if not riding!!! and unable to do the run intervals! we might head up 2 miles up the road to Walmart!!! out of peanut butter!!! yep.. a crisis for sure!
I hope y'all are having a great morning!!! Dana forgot to congratulate you on your 7lb weight loss!! nice job in the winter too! oh and I am not ignoring the conversation about long OS or drop in power/// I have just haven't been able to do all the workouts so can't really say. I am in week 6 of jan Os and have yet to hit a run workout!! I do think we need to stay in close contact of when we "see the cliff" so that we can tell each not to jump as Linda talked to Patrick and for many of us we have one Big A race this year that we want to show up healthy for!!! if you show up injured all pacing goes out the window! so what good was it??/ experience and personal story speaking here!!!! as you know. yes the experience was worth it for me... to run a marathon having the IT flare up halfway, wouldn't trade it for anything or IT flaring up on mile 8 of IMLP...... worth the pain to be there!!! but now this year??? I would like to run uninjured!! and to that I am doing all these exercises out in my garage, at PT (2 more visits) and my goal is to be able to train this summer with no pain!!! and if that doesn't work?? gonna get me a cortisone shot!! ha.
Moo song?? will think about this. Shania Twain "I feel like a woman?" !!!!!! "let's go girls...... I'm feelin' allright... The best thing about being a woman is the perogative to have a little fun!"..... and right now in February??? we should be having fun!!!
Kitima, have fun girl!!! can't wait to see pics.
Michele--I think core is perfectly fine, physically, If mentally you're all--crap, I really don't want to do that--then don't do it. It's those little itty bitty things that add up, I swear.
Kitima--it's like you read my mind. I am going to talk to Keith tonight about backing out now. Two weeks, then get back in, then start training for Patriot--when? Don't even know! We'll talk when you get back, but I'm finished with the OS. Not in a bad way, it's just e-nough for a couple of weeks. I need a break from the schedule. Have a great trip!
Nemo--are you planning to go directly from the heavy weeks of the OS, directly to TOC? Hmmmmm.... If I may be so bold, I think that might just cook you. I think you need to plan an EZ week before, and a couple (?) after. I think that event is going to take a lot out of a body--should you ride every day. What do you think?
m -- I wish you awesome, pain free running! You'll get there, GF. I like that Shania song! I love when it comes up on my iPod--instant energy boost!
I hope with all my talk about getting crisped in the OS I don't sound like a bummer or a downer. I don't feel that way. I just want to present an honest picture of a mere mortal athlete, and be honest about my experience. There are other sides to the training story besides the rah-rah crush yourself to a pulp. I'm learning a lot from going through this, and hope to do a lot more self-preservation in the future. I still think this is the best training out there, but I have to be smarter about using the plans as a template--not an immutable truth. Learning, always learning.
To that end, I'm sorry, but I mentally cannot sign up for the bike challenge either. I know I'll be riding on Saturday, but I just need to not have any schedule/ride performance pressures on me right now. Still kinda cooked.
Hi ALL !!
Much to catch up on as usual. Roll call please.
Kit- Have a fab-ulous vacation and take us loads of pictures!!
Nemo- So glad the whipped up water did not cause you any problems. How is the calf?
Dana- 7 lbs?! Great work
Barb- So sorry for your loss.
Marianne- You are most creative tying things to the hubcap
Beth- Belle just hit my keyboard and deleted my post to you. Hugs again. DO whatever soothes your soul right now.
Linda- I don't think anyone sees you as a downer. You dear, are a realist.
Olivia- I despise testing. Period. End of story.
I will reiterate here publicly that I am/will approaching the OS timidly. Took today off completely after getting in the early week workouts. I will follow the schedule at will and then transition to IMWI prep. AND keep my sanity.
Belle has made mothering tough the last few nights. Up alot and wants to play @ ;4am. Gotta work on that. She continues to rack up significant cute points though!
my post to Barbara never took.. flaky internet.... my condolences to you.
Linda, yes Shania, you gave me the song remember a couple of years ago...
Gina, yes Grace had to ask me what I was driving with as it was making a noise, pulled over to remove stretchy band
Nemo, with the weather,,, I might also be out of the bike challenge. no trainer and can't tell about the weather... problem is I can ride early in the morn but freezing! and maybe some ice as snow is still on grass, so if you don't see a lot of action then you know why.
cute puppy pics!
Linda, like Gina said a realist. you have been training since november, that makes three and one half months!! of prescribed workouts and following a plan which even Rich admits to not doing. He has a schedule that works with him, his work and his training friends plus the right sorta weather! whereas you are on a trainer in the cold with swimming friends and a husband that rides but still quite a bit of training by yourself..
well it is bedtime here and back in from pet class where on the way Rudy chewed thru his brandnew harness! 15' and $20 ruined!!
Michele, be careful
Linda, I read your toe post and Leigh's answer and most of my Pt exercises have me working on glute/hip strenthening, basically think, hmm. what are my largest muscles on my body???? = glute so by engaging it and using its power then our hard working quads get some help. currently I am focusing more on my hamstrings, well sorta picking them up and also gonna find out more about my IT, and see if any more exercises need to be added to my routine. basically I wanna know so that when I am in the thick of training it comes so natural to me to do them that I don't have to think about it! I try to focus on abs/lower body (after ride/run) one day and then abs/upper body the next (normally on swim days). now for swimming? largest muscle = back so now focusing on using it to power but also the abs to keep me afloat and the glute to power the rotation. and that is where my mind has been. really learning how my muscles function and figuring out how to eliminate my circle of pain.
I am so beat. You would think that no work since Friday afternoon would have me wanting to run circles around the world but I'm exhausted! I'm heading to Boston this weekend to meet up with some very dear friends and so I'm trying to fit it all of the week's workouts ahead of time. Can you believe I'm doing it? If I can hike to the gym at some point tomorrow, running shoes in hand, I'll have done everything (except those pesky brick runs). But back-to-back workouts + shoveling + physical therapy leg work + the push up challenge + walking for miles and miles + not sleeping well for a variety of random reasons = NAPS! I've napped more this week than in the past five years. It's been kinda nice, actually, especially riding the trainer watching a blizzard rage outside. But did I mention how tired I am? Not having work is a blessing in that regard, as the naps are probably a key to my body's recovery from all this activity.
Finally, Barbara, I'm so very sorry to hear about your friend and I appreciate your reminder about staying in touch. I'll be sure to hug my Boston friends extra hard when I see them.
WOW! What a week everyone is having - just a few days away and I feel lost
.
Barb - I am so so sorry about your friend - good advice on not putting things off - we really never do know what days might be our last. Travel safe and celebrate the friendship you had and the life of your friend.
Kit - travel safe too! I know your on your way, but I'm saying it anyway!! I can't wait to see all the pictures and hear all about the trip. A trip down there is definintely on my "to do list".
Beth - you have taken an emotional beating here lately, not to mention a physical on carrying all those books up the stairs
. Nothing wrong with giving your body and soul a little permission to heal. I love the description of the headband and if the spirit moves you pedal out some frustration on the challenge this weekend then DO IT!!
Linda - You are one smart cookie
. I have gotten SO MUCH from reading your posts and I know that you and all the other experienced chicas here are saving my OS BACON! In the past I would have tried to push through a lot of stuff, but I am really trying to be careful and do what I can and keep it fun. After all that is WHY I am doing this!
Dana - CONGRATS! 7 lbs is huge accomplishment. I wish I had so much willpower. I am on the up down up down. Appears if I want to stay on the down I am going to have to start obeying weekday eating rules on the weekends too.
Kris - WOW on the trail running. That is something I want to get into sooooo badly! It's just not my time though. Between the injury and my busy boys. I am such a buff FAN!!! I have at least 6 of them and love them and that design is just the COOLEST!! The pictures were gorgeous and loved the video too. What kind of shoes do you wear to run on the trails? We have Shakertown near here which have some trails I can run on, but have yet to find a pair of shoes I like and regular running shoes are too slick on the bottom. I love Todd's events too - I was bummed when I saw the Shelbyville TT schedule. I will be out of town for two of the four races and the State race in on Father's Day
. Not sure if I'll do Heart and Sole or not - I hate sprints, but the run is on a CC course and its a good bike course. We'll see.
Nemo - That wind was HOWLING!!! I am on the fence on the challenge too. It will be a busy weekend for me - with the kids being out of school for Prez Day. These challenges are not made for those of us with younger kids. We have lots of plans for the weekend. I'll probably go ahead and sign up and that way if I get one bike in I can at least record a few points for that.
Gina - Anabelle is just so darn cute! I know that 4 AM wake up call all too well. I have some more recent pictures of Esther I need to post. I just haven't had time to do it!
Marianne - 4 days of no school for those kids! Sorry your pain in the butt is still bothering you - I know the feeling - mine has flared back up too
. Bummer that Rudy chewed through his equipment! I saw that your son is graduating the weekend that the SE Rally will likely happen - does this mean you might do MIM? I hope so 
Suzanne - enjoy your weekend in Boston and hope you are dug out soon. My sister sent me pictures from Arlington.
Wow - ours kids were out of school for 2 days and my hat is off to all the parents that home school! Although that wasn't as bad as the ice storm last year, by a long way. At least we had heat and electricity this time
. They do start to get a little bonkers though - so I wrapped them up the best I could and sent them out the other day in the wind chills and cold and THEN took them to swim practice too - HA! They went back yesterday and are all excited to exchange Valentine's today. I have another cake to make today for a Valentine's party tonight, get the younger one to the Dr. because it appears he has a raging sinus infection and get hopping on a Valentine's dinner for 12 at our house Sunday night. Beef Bourguignon & chocolate souffle! I am also headed back to the Dr. about my hip now they want to do a epidural w/ steroid injection because they this it all has to w/ some nerves in my lower back that run down through my left hip. Not so sure about that - needles make me really really nervous, but I did it both times I had babies so maybe worthwhile trying it again. This is almost a year now of this problem and no amount of time off or PT seems to help. I get built back up to a certain point in my training and it appears again. I am wondering if this is going to become a case of how to manage this thing rather than how to cure it. Anyway, waiting for the Dr. to call me back so I can ask more questions before I proceed with any NEEDLES!
I have pictures to share, but they will have to wait until later.... time to go wake the boys! Happy Friday everyone!
m
Yesterday I posted that I was feeling so exhausted. Well I was at my desk at work reading a journal and whoops! Woke up from dozing off! Then after I got home I was reading a great book and dozed off again. Huge clues for me. I slept hard last night, but my legs were bothering me because I was too tired to stretch and roll. So I got up and rolled my legs out this morning before work. It always feels so much better to roll when I have that deep fatigue in there. Decided against core work but I did do my push up challenge. I just felt like I could not lift my legs off the floor.
So thank you Linda for your response. Mentally I am much better today, physically I need more time.
I am not signing up for the weekend challenge as I don't have Monday off. I think this week was bad because I spent extra time on the trainer Saturday hammering at 87%. I don't want to be tempted to do that again.
Becky- I am so sorry about your friend.
Gina- Those puppy pics are killer cute!
Have a great day and weekend!
Beth - Keep hangin' in there, and enjoy the exploration of this next chapter in your journey! Hope to be able to meet you next weekend when I'm in Chicago...will be in touch.
Gina - I'm addicted to the puppy pictures! Thanks for the fix...
Linda, Michele, etc - So glad to hear you guys being smart about the training, and adapting the training plans as your body needs. And choosing to do that BEFORE it takes too much of a toll. Very, very smart.
Marianne - I don't know how you do it. Managing such a full, busy life and staying SO positive! I get exhausted every time I read one of your posts.
Robin - re: lumbar steroid injection...just had one a week and a half ago. I do not yet know how effective it is / will be. I haven't run or biked in nearly 3 weeks ! I have a herniated lumbar disc which has irritated a lumbar nerve root, causing some local pain as well as pain/tingling/numbness down the leg at times. Mostly only bothered me when I ran, but the biking is most likely what provoked it in the first place, especially all the time spent in the aero position on the trainer. Planning to ease back into training starting today or tomorrow, so will let you know. I was really nervous about the injection (don't have a problem with needles, as long as I can see them...but can't see a needle going into my back!). It turned out to be no problem at all during the procedure. But my back was really quite sore for several days afterward. I found a good medical research article about the indications/contraindications, risks, etc, as well as some information about variations on the technique/approach to position the needle. PM me your email address if you want me to email the article to you. I highly recommend/insist that you make sure the procedure is done under fluoroscopy or at least CT imaging to be exactly certain that they get the needle precisely where they are intending.
Kit - can't wait to hear about your trip!
Sorry for anybody I missed...so hard to keep up!
Marianne- I'd bet the lbs will drop like crazy while you are in Guatamala! All the work you'll be doing- and little access to any junk food- you are sure to get a great head start on that weight loss. Oh- and I think there will be a LOT of us at IMoo trying to hit that 13 hour mark so I think you'll have lots of company out there!
Linda- that whole glute strength stuff seems to be an important component for all of us! I'm clamshelling like crazy! I had a good massage last night on the calf, and I'm working it myself too- but it just doesn't feel like it's really responding or recovering much. I think I need to make an appt with a PT to get some electrical stim work or something.
More yuck weather coming this way. Looks like I'll be on the trainer with the rest of you this weekend. It's nice to know I won't be "alone"!