Wow Steve, that really does put things in perspective. I hope this young lady can find a way to have as normal a life as possible.
Got my set on the trainer done this morning. Nothing special- just got it done.
This weekend I likely won't do the scheduled workout. Instead I'll be hitting trails on my cyclocross bike for a local practice ride. I'll get plenty of TSS just trying to keep up!
Well I was a keener and did Saturday wko this morning, on advice of coach P, since I'm gonna be away this wknd. Man was that tough, i think the day off on Friday makes a big difference. Managed the. 2 x 12 @ .99, and 2 x 15 @ .82. I am so glad to have it over with!
Sure is a lot of hard life stuff going on with our little NOS group. I feel very thankful for my health, and the health of those of those near and dear to me. Can't take anything for granted, it can change in a heartbeat.
Team, I am thankful for your thoughts/feelings shared and your examples of hard work. Makes the team so much stronger/better. Thoughts and prayers go out to all.
Posted By Gordon Cherwoniak on 16 Nov 2011 06:08 PM
@Steve - Thanks and my thoughts and best wishes to your family as well
@Nemo - Thanks for the kind words, the stress level showed in today's workout for sure.
First ride of the week done. I'm still in week 2 intermediate plan so only 2X8's. They were tuff but I got them in .99 & 1.0. I followed that up with 11 minutes (5&6 minutes) at.83 & .84. Total time of 40'.
I'm planning on hitting the treadmill tomorrow along with my regular leg weights for the knee. We will see how that goes.
Gordon
@ Big G - way to get it done regardless of LIFE (which we don't always control) Getting it done is an art in and of itself - takes lots of practice, failures and re-committment.........keep leading!
Biking not going as well as I hoped this week. I normally ride on Monday & Wednesdays.
We had my in-laws in town over the weekend and Monday night I just didn't have it in me to get on the bike so I didn't ride. Tuesday night is my night to pick up our girls from school and there is just no time to ride. Wednesday I thought about getting up early to ride, but I was just really tired ( I think the training is setting in). Wednesday night I had to take the girls to gymnastics so no ride last night. Instead I went to the gym and rode a spin bike over lunch and did the workout. I had a tough time getting my HR in the zones I know they would normally be in when riding on my bike with Power. Just did the best I could, but could tell it was a sub par performance.
So yesterday I did Monday's bike ride and Friday I will do Wednesday's ride. Friday I teach a spin class, anybody want to guess what my class will be doing??? They are going to die!!!!
Saturday I will be back on the regular bike on the trainer.
@ Gordon and Steve - my thoughts are definitely with your family. So true that we are lucky to be able to hammer ourselves silly. I always try to remember this perspective when I get mad at myself for not improving.
This morning: 60 mins with 3x3mins @ Z3, 2 x 10 mins @ Z4 and 1 x 15 mins @ Z3. TSS = 59.2, so compared to Shaughn I was slacking badly!
@ Gordon and Steve - my thoughts are definitely with your family. So true that we are lucky to be able to hammer ourselves silly. I always try to remember this perspective when I get mad at myself for not improving.
This morning: 60 mins with 3x3mins @ Z3, 2 x 10 mins @ Z4 and 1 x 15 mins @ Z3. TSS = 59.2, so compared to Shaughn I was slacking badly!
At least you can swim my friend........I think you made up the TSS difference on last night's run and then some.............Keep Pushing US!
A heart felt thank you to everyone for your kind words, thoughts and prayers.
I was expecting todays workout to be somewhat routine but it wasnt to be. I struggled to start, and fought to get the intervals done and continued to struggle with the 15' of zone 3 work. Yep, today the drainer drained me .... Drainer 1, Steve 0
2x10(4) @ 99%, 98% followed by 15' @ 86% Total ride 62' @ 165 (.89).......
@Steve and Gordon.... Know we are here for you to the extent you want us.
I'm on bike-only while the leg heals, so I went to the local roadie spin class last night instead of my regular EN workout. We did one of these crit-race videos. Just about died. :-) Only 38 minutes of "work" but it was VO2 for 0.5-2 min over and over and over and over.... Good workout....Not that it's a good thing, but I'm sore today.
On cadence -- I've noticed since I've been working on form, etc., the cadence number has been going up. Perhaps, I will have to give up my masher badge.
2x10 in this morning, with bonus one-legged pedaling drills. Running hack + plus my time last year as a pain cave sinner + serious core reform program has me sore. Like newbie sore. Proof I'm actually working.
My messed up schedule had me doing my 2nd bike today and perhaps an off day tomorrow.
Apparently my basic math skills were not working this morning and I hit the computer after 7', so I got in a 1X7 and 1X9 @ .99. I then continued with 17' of 80-85%, but had to break it up. My total ride time was 50' so I'm actually close to full OS workouts.
Day late on the ride, which means tomorrow's ride is going to really suck. My legs officially have gained several inches in size and feel like I've been doing squat rather than riding my bike. When this happens my cadence starts to suffer in the bike and run, so it's time to focus on the spinning part of riding vs. mashing.
I subbed an indoor Computrainer TT race yesterday for Thursday's biking intervals. The TT took me an hour and was all hills, so probably a reasonable substitution. Goal was to pace it at 93% of FTP for starters and ramp up at the end, but pacing was about impossible due to the constant up and down hills. Still, I ending up with an avg. of 175 watts our of my FTP of 182, so about 95%.
OK - Saturday's ride in the books. After running 14 x 200m fast last night, I knew this morning was going to be tough. I anticipated this yesterday and bought the DVD "The Legend of Fong Sai Yuk" starring Jet Li. Nothing like a constant stream of martial arts action over the thinnest of plots to take your mind off the pain! The movie was entirely dubbed, but it's all along the lines of "You insult my cousin, 3rd removed, ... you must die! Let's fight! Get him! Etc.
Anyway, I made it through...barely. Towards the end of the 2x12 min Z4 I was struggling to stay in zone. And I had to take 5 mins easy between the 2x15 Z3. All credit to Jet Li for saving my session...and his families honor!
tough ride this morning. finding the intervals mentally challenging and wondering what it would feel like if i was outside doing them! i spent some good time imagining my favorite rides and favorite riding partners to keep me focused and on course. hit all my targets - but i wonder what the difference would be if i was training with power and not HR
looking forward to doing the run later in the day. Hope all are having a great Saturday
Paul - I'm very sorry to hear about your Aunt Linda. Steve, I'm thinking of you and your family as well. Will run with all of you in mind today...
Saturday workouts are in the books. Felt great today on both the bike and the run. I think my bike FTP is already on the way up. Tested FTP was 250w. Today's stats:
Good luck everyone. When you are hurting during one of the intervals just think that is an opportunity to get stronger and faster, and can't be wasted! Dig deep!
Finially I had time for a "long" ride on the trainer, I had to make time up because I had skipped the thursdaybike due to work/travel. I this week, my bike will going with me on thursday
WU 15'
INT 1 10' 239,5W (91 CAD)
INT 2 10' 249,5W (92 CAD)
INT 3 15' 209W
INT 4 15' 209W
TSS 99 for the session.
Interessting, i noticed in Z3 if i drop my cadence from 92 to 82 I my heart rate goes down by 3-5bpm.
I started for the Z3 intervals I ride alter build up the cadence by 100/92/82/92/100 in 3 min steps, to keep me busy and stay comfortable at different cadences.
Yesterday's bike-run went better than the others this week. Finally had a 2x10 where I didn't feel like I was getting sucked thru a grinder. DW joined me for a while, she did 40' on the eliptical - that definetly helped me some. Once I got to the Z3 part, I had trouble coloring inside the lines... oops!
WU: 10' 2x10(3) @ 198 (1.007); 198 (1.007) 1x40 @ 173 (0.887) - yeah should have been 2x15....
Saturday bike completed this morning. It is definitely taking more concentration and the legs are harder to keep going. Did part of the ABP section of the ride in the drops. I could really feel it stretching my IT bands, which is a good thing. I think I'll incorporate more of this into my rides. 2 x 12' intervals at 100% & 99%.
I believe I'll give it one more week before a test as I could feel the knee start to work, not pain at around 40-42'.
I'm only doing the test as I need something for Dave Tallo's International vs US challenge, I know that I'm working plenty hard enough. My apologies to all the international team members as I will have handicapped my self to only 17 weeks of OS gains. I guess I'll just have to push harder.
Comments
@ Steve my thoughts and prayers are with you and your family.
My Aunt Linda rolled her car Tuesday afternoon and was killed... ... these kinds of things put life in perspective.
My 2x10's were a suck-fest this morning. Made right at IF of 1.00 for both, but bagged the Z3 after 10 minutes.
I love tomorrow's workout on my dashboard.
Got my set on the trainer done this morning. Nothing special- just got it done.
This weekend I likely won't do the scheduled workout. Instead I'll be hitting trails on my cyclocross bike for a local practice ride. I'll get plenty of TSS just trying to keep up!
Well I was a keener and did Saturday wko this morning, on advice of coach P, since I'm gonna be away this wknd. Man was that tough, i think the day off on Friday makes a big difference. Managed the. 2 x 12 @ .99, and 2 x 15 @ .82. I am so glad to have it over with!
Sure is a lot of hard life stuff going on with our little NOS group. I feel very thankful for my health, and the health of those of those near and dear to me. Can't take anything for granted, it can change in a heartbeat.
Team, I am thankful for your thoughts/feelings shared and your examples of hard work. Makes the team so much stronger/better. Thoughts and prayers go out to all.
http://connect.garmin.com/activity/129238658
@ Jenn - I am soooo impressed with your consistency - you're a monster!
@ Paul and Jeff S - seems like no matter what comes your way, you guys hold the line and get it done regardless!!!
Damn nice results guys!
@ Big G - way to get it done regardless of LIFE (which we don't always control) Getting it done is an art in and of itself - takes lots of practice, failures and re-committment.........keep leading!
We had my in-laws in town over the weekend and Monday night I just didn't have it in me to get on the bike so I didn't ride.
Tuesday night is my night to pick up our girls from school and there is just no time to ride.
Wednesday I thought about getting up early to ride, but I was just really tired ( I think the training is setting in). Wednesday night I had to take the girls to gymnastics so no ride last night. Instead I went to the gym and rode a spin bike over lunch and did the workout. I had a tough time getting my HR in the zones I know they would normally be in when riding on my bike with Power. Just did the best I could, but could tell it was a sub par performance.
So yesterday I did Monday's bike ride and Friday I will do Wednesday's ride. Friday I teach a spin class, anybody want to guess what my class will be doing??? They are going to die!!!!
Saturday I will be back on the regular bike on the trainer.
This week has definitely been tougher!
This morning: 60 mins with 3x3mins @ Z3, 2 x 10 mins @ Z4 and 1 x 15 mins @ Z3. TSS = 59.2, so compared to Shaughn I was slacking badly!
At least you can swim my friend........I think you made up the TSS difference on last night's run and then some.............Keep Pushing US!
I was expecting todays workout to be somewhat routine but it wasnt to be. I struggled to start, and fought to get the intervals done and continued to struggle with the 15' of zone 3 work. Yep, today the drainer drained me .... Drainer 1, Steve 0
2x10(4) @ 99%, 98% followed by 15' @ 86%
Total ride 62' @ 165 (.89).......
Thank goodness for Friday's off.....
I'm on bike-only while the leg heals, so I went to the local roadie spin class last night instead of my regular EN workout. We did one of these crit-race videos. Just about died. :-) Only 38 minutes of "work" but it was VO2 for 0.5-2 min over and over and over and over.... Good workout....Not that it's a good thing, but I'm sore today.
On cadence -- I've noticed since I've been working on form, etc., the cadence number has been going up. Perhaps, I will have to give up my masher badge.
2x10 in this morning, with bonus one-legged pedaling drills. Running hack + plus my time last year as a pain cave sinner + serious core reform program has me sore. Like newbie sore. Proof I'm actually working.
@ Paul so sorry to hear about you Aunt.
My messed up schedule had me doing my 2nd bike today and perhaps an off day tomorrow.
Apparently my basic math skills were not working this morning and I hit the computer after 7', so I got in a 1X7 and 1X9 @ .99. I then continued with 17' of 80-85%, but had to break it up. My total ride time was 50' so I'm actually close to full OS workouts.
Gordon
I subbed an indoor Computrainer TT race yesterday for Thursday's biking intervals. The TT took me an hour and was all hills, so probably a reasonable substitution. Goal was to pace it at 93% of FTP for starters and ramp up at the end, but pacing was about impossible due to the constant up and down hills. Still, I ending up with an avg. of 175 watts our of my FTP of 182, so about 95%.
Am catching up on posting results for the week.
Tuesday was 3x8 which went: 159 (1.03) / 155 (1.01) / 159 (1.03) Total TSS 45
Thursday was 2x10 which went: 160 (1.04) / 155 (1.01) Total TSS 37
Off to do Saturday ride shortly.
Sat ride stats:
Anyway, I made it through...barely. Towards the end of the 2x12 min Z4 I was struggling to stay in zone. And I had to take 5 mins easy between the 2x15 Z3. All credit to Jet Li for saving my session...and his families honor!
2x8' (2') 159 (1.03) / 158 (1.03)
2x15' (2') 135 (0.88) / 134 (0.87)
Total TSS 71.6 (0.91)
@ Paul - you're a monster - no way I could have hit those intervals runnning 200s the night before!
@JoJo - You nailed it. Nice job!
I have a 50' date with Z2 / Z3 this evening and will run off of Paul's mojo to hit those targets!
SS
looking forward to doing the run later in the day. Hope all are having a great Saturday
Paul - I'm very sorry to hear about your Aunt Linda. Steve, I'm thinking of you and your family as well. Will run with all of you in mind today...
1. 12' @ 259 NP (IF = 1.035)
2. 12' @ 261 NP (IF = 1.043)
3. 15' @ 213 NP (IF = 0.854)
4. 15' @ 214 NP (IF = 0.855)
Good luck everyone. When you are hurting during one of the intervals just think that is an opportunity to get stronger and faster, and can't be wasted! Dig deep!
2x10 @ 235 (0.96 IF) & 243 (1.0 IF)
2x15 @ 200 (0.82 IF) & 208 (0.85 IF)
Nice work to everyone this week.
Finially I had time for a "long" ride on the trainer, I had to make time up because I had skipped the thursdaybike due to work/travel. I this week, my bike will going with me on thursday
WU 15'
INT 1 10' 239,5W (91 CAD)
INT 2 10' 249,5W (92 CAD)
INT 3 15' 209W
INT 4 15' 209W
TSS 99 for the session.
Interessting, i noticed in Z3 if i drop my cadence from 92 to 82 I my heart rate goes down by 3-5bpm.
I started for the Z3 intervals I ride alter build up the cadence by 100/92/82/92/100 in 3 min steps, to keep me busy and stay comfortable at different cadences.
WU: 10'
2x10(3) @ 198 (1.007); 198 (1.007)
1x40 @ 173 (0.887) - yeah should have been 2x15....
Total bike 77' @ 175 (0.887) http://connect.garmin.com/activity/129721560
Hour later got on the DM for the run.
WU: 10' then 20' @ 7:40 and 20' @ 7:20
Total run 52' @ 7:59 ~ 6.5 mi http://connect.garmin.com/activity/129721557
WU 15
10' 0.99
10' 0.99
10' 0.99
10' 0.98
15' 0.84
15' 0.83
20' 0.83
Total, 2 hours IF 0.865, 149 TSS
Still not running, except trivially. Legs had that familiar almost good worn out feeling later in the day. :-)
Saturday bike done Sunday
2X8 .99 each
2X10 & 1X5 85% .84, .85 & .85 For a total of 56'.
I believe I'll give it one more week before a test as I could feel the knee start to work, not pain at around 40-42'.
I'm only doing the test as I need something for Dave Tallo's International vs US challenge, I know that I'm working plenty hard enough. My apologies to all the international team members as I will have handicapped my self to only 17 weeks of OS gains. I guess I'll just have to push harder.
Gordon
Did the Saturday ride today and going to hit the run later.
10' w/up
2x10' (3') at 1.00 and 1.01
2x15' (5') at .81 and .84
Felt very good today. Hoping that I see some good stuff come next test.
Needed 20 min to warm up, then...
12' at 1.007
12' at 0.995
12' at 0.990
12' at 0.984
Diddled around for a while near 85%.
Called it a day after 90 min, life getting in the way of going the 2 hours I had had in mind. 0.89 IF overall, 117 TSS.