Week 1 not test days. :-)

William Jenks

Last year, we posted separate bike days threads and run days threads.  That seemed to work pretty well, or maybe just a daily thread is what we want.

In any case, they get too long if you put up everything in the whole week on one thread....and the test threads are valuable as separate entities.

But I'm starting this one to pick up the weekend (and if you want to toss on Thursday, go for it).

Nemo Brauch

I've gotta say, the energy from this group is helping boost my mojo. I'm actually looking forward to getting to business with the OS workouts! On the weekends I'll be riding my Cyclocross bike whenever I can. No Power Meter on the CX bike- but I'll be getting in the FTP efforts. Right now it's blowing 25-30mph out there so if I ride outside I'll be heading to the woods for sure!

William Jenks

I hurt my hamstring the other day, so I'm bike only for at least a few more days, and any running will be very easy for a while.

So I ended up doing 90 min on the bike. I need a very thorough warmup at fairly low power for the hammy so the whole thing was IF 0.85.
hit 1.02 for the two 8 minutes...
Hit 0.86, 0.86, and 0.87 for 3 x 15 min after.

kkiefer

Ended up with only 45min today,

- 10min WU (overlooked the 3x3'(3') part .

- 2x6(2) min at FTP felt rather easy

- 1x15min at Z3 + 5min cool down

All went actually quite well, but had to finish early for picking up breakfast

I did do the brick run on the thursday bike, due to time constraints today.



I guess I need create some Bike WO programs for my trainer, because I have to many things to do while riding.

For those who have a trainer with power mode, is this useful/productive or is it better to use a resistant/slope program?

DCorso

 Was planning my long run for today, but kid's soccer game followed by team over to my house for breakfast followed by "Dad, can we go for a hike" pretty much ate up the day.

I'll do my ride as scheduled tomorrow and possibly squeeze in an afternoon run.  will long run Monday.

Daniela

@Nemo - Completely agree! I was dreading starting the OS, but have really come around to enjoy it partially due to the mojo here! It's also nice to get back to some structure.

I normally do a full 20min WU to get my legs from feeling heavy, which put the workout at about 75min.

2x8’ @ 95-100%
NW=181 C=83 HR=155 IF=.998
NW=182 C=80 HR=157 IF=.997

2X15’ @ 80-85%
NW=156 C=81 HR=145 IF=.852
NW=156 C=77 HR=143 IF=.852

Workout
NW=152 C=82 HR=140 IF=.833
TSS=88.7

Due to time constraints, I bricked the run. Decent headwind on the way out, and a much needed tailwind on the way back.

Pace/HR (Time @ Goal)
8:04/144 (10’ @ 8:06)
7:37/134 (10’ @ 7:48)

jritter

 Sat bike and run finished! My computer with wko+ has  fried on me, so I can't download the workout but joule display suggests I hit everything.

2 x 8' @ 95-100%: avg watts of 142 and 144 (FTP is 145)

2 x 15' @ 80-85%: avg watts of 123 and 123 (85%)

Bricked the run due to time constraints, 10' @ 7:57 and 10' @ 7:37.

Longest workout and first brick since IMC.... Made me work but I agree with Daniella, work feels good right now! Mile repeats tomorrow should be interesting. Hoping my legs aren't completely trashed when I wake up! 

Paul Scholz

so yesteerday's bike FTP was a mirror iage of Thursday's

I've found that I have modified the w/u to be 10 mnutes followed by 30:30 at Z4 for 5, then 2x6 @ Pnorm 279 and 280  and then 26 minutes right at IF of .85, PNORM 238.

wasn't sure how the run at lunch (3 hours after) would feel), but had no problem hitting MP for 20 and HMP for 20. In fact my challenge was running slow enough.

Today's 2x.5 and 1x1 went very easy and againfelt strong and "overcooked" the speed again.

I know I need to be careful as this is the first week, but since I have been doing lot of strides btwn end of season and start of OS, picking up the pace is not hard.

I am going to hit recovery hard today and tomorrow (wearing comression tights etc...).

thanks

Christy Beal

Saturday's workout was much better than Thursday, my legs were no so tired. Legs are still getting tired quickly, so I will follow Paul's example and be extra careful this week. Didn't get on the trainer until almost 7PM due to family obligations

15 min WU
2x6' at 121 (.975) and 123 (.988) (FTP of 124)
25' at 100 (.801)

Did the run right after as a brick since I was running out of time, Saturdays are always so busy! Managed to stay in Z2 (9:22) and Z3 (9:00) despite it being too dark to see my watch. Felt good to get out and really run.

Jane Hargraft

Good first week of OS - although my PF hurts. brick yesterday good - loved watching IMFL on the bike. alot of pain for run. But today - 45 min run and had to hold back on intervals - almost no heel pain. go figure.

10 min w/u, 3x30', 2x.5 @ z4 (7:37, 8:02 - suppsed to be 8:22 miles). 1 x 1@ z4 (8:02 again supposed to be 8;22)

So obviously my run test was off. Given I am injured, I am going to leave it where it is and take it easy.

Gordon Cherwoniak

I got in my second bike of the OS today.  just under 20" and the knee felt okay.  I did not even get in a full OS workout at FTP 1X6 and then a little 85%. 

I'm thinking of redoing week 1 as I have some time on the schedule but not looking at an official FTP test until week 2-4.  I know given my efforts that I'm probablly around 225 FTP so just using 230 for the shorter intervals right now.

Gordon 

Daniela

Very windy day today, but the 50 degree temperature made up for it. Gusts up to 20mph and a straight-on headwind on the way out. Made it a little difficult to reach the goal for the first mile, but the way back made up for it. Relaxed a bit and was still under goal pace. My legs felt like lead for the remainder of the run home. Probably doesn't help that we moved a truckload each of compost, cow pooh, and mulch around the garden yesterday.

2x1 mile @ goal 7:36
Pace/HR
7:32/165
7:27/168

[Deleted User]

I had some knee pain flair up yesterday out of nowhere. Started today's workout but it was still pretty sore, so I bailed. Opting for stretching and ice, and some rest until Tuesday. Always feel somewhat guilty bailing, but I think its for the best. I don't think it's anything major, and hopefully it will pass.

ezellrh

Ensuring accountability, posting the report. Got confused about the assigned paces and ended up running too hot (by about 30 secs) in the intervals for the "Sunday" run (actually ran it on Saturday).



.5 mile at 6:22

.5 mile at 6:03

1 mile at 6:07



Next time, I'll make sure I check the paces prior to going out. But got them done and enjoyed the rest day today. Good job with everyone else's work this week!

Shaughn Simmons

Some super solid, consistent Sunday runs posted today!  Nice work all!

 Just got in from the afternoon run with the 3 boys on their bikes.

 

connect.garmin.com/activity/127024644 

 

Did the 2 X 1s on rolling hills. At the 41 min mark, there was a loud crash up ahead. Andrew, 8 year, in efforts to stay ahead of the other two brothers, was reaching down for his bottle while biking and crashed into a large, green, square, electrical terminal sliding forward onto the middle bar. Hurt fairly badly. I got there and we had a consoling talk while he held his crotch and turned green then hopped back on ever so slowly and finished up……. 

 

Week 1 complete!  Congrats all.  That's about as easy as it going to get!

 

SS

Jon Bergmann

felt good for my run. I wonder if I am pushing too much:
.5 mile: 7:16 pace
.5 mile: 7:04 pace
1 mile: 7:26

According to my test/pace calculators I should have been runing at 7:55 pace.

Am I running too fast?

jritter

 @Jon, interesting question... I had kinda wondered the same thing. Based on my test, calculator suggested mile repeats at 7:27 pace. I did (iirc!) 7:17 (headwind) and 7:05 (tailwind). And in general, I'm used to mile repeats in the 7:00 vicinity. So i ran a bit quicker as well, although nowhere near as much as you!

Assuming your test was accurate and your true best effort, my best guess is that the paces seemed conservative because this is week one, and that the prescribed paces will be harder and harder to sustain as the intervals get longer and fatigue increases. Kinda like the post about overachieving in week one.  But, being a newb, I'd be curious to hear input of others as well.

kkiefer

 Week 1 finished,

ran yesterday, i did the intervals based on time 1mile = 8' / 0.5mi = 4' (i think metric overhere)

Z4 4:55/km

Int1: 4:22/km

int2: 4:49/km

int3: 4:40/km 

Overachieved a bit mainly because I had the wrong display setting on my garmin (avg. pace instead of actual pace). 

Will do the bike workout today, as I need travel and rest tomorrow. 

Enjoy your day! Legs-up!

Shaughn Simmons

@ Jenn & Jon - am I pushing too much?  My thoughts are, it's only week one and you don't yet have the effect of a cumulative load on your body, so it feels a bit easier that it might come week 5,6,7 and forward.  Z4 minutes will ramp up each week for both the bike and the run making the load increasingly heavier...........that load is what drives fitness gains over time if we can be consistent but when we cross the line, and begin to miss workouts or intervals the cracks start showing up.   It will get a lot tougher soon enough from my past experience. 

We say the plan is like a Gorilla, you don't stop fighting the Gorilla when you get tired, you stop fighting only when the Gorilla gets tired.

The Silverback will show up soon enough.  

SS

 

Christy Beal

Sundays run on a beautiful cool afternoon. The leaves here are at their peak. I ran the loop I used to use it HS since I was visiting my parents. It has changed so much and yet not at all. Target pace was 8:44, but I think I had my watch set wrong, it was telling me TOO FAST the entire time I ran so I went by feel, but I was not too good at that.

0.5 mile 8:52 pace
0.5 mile 8:49 pace
1 mile 9:10