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WEEK #1 WORKOUT THREAD
I thought rather than have separate threads for bike and run, let's just have one workout thread per week. Last year it got a bit confusing with all the bricks...
I guess most of you will post to the testing threads for the beginning of this week, but I substituted a workout in place of the run test today. When it comes to running I only use races to test for VDOT...I simply cannot approach my race performances when running alone.
I also did 45' instead of 60' since I have not run 60' since early-November and want to ramp up a bit slowly.
NEW FOR 2012…I'm really going to try not to stop and take inactive recovery at all this season. Last year I tended to push the intervals but require a bit of inactive recovery after the last few. So this year I'm going to try to do every run with minimal stopping only for traffic, etc.
Today I ran 10 W/U then a MS of 2x7'(2')@z4. Current z4=7:01, z3=7:10, z2=7:26
10 W/U – 6:38
2x7' @z4 – 6:47, 6:48
(2' recoveries – 7:59, 8:02)
7'@z2 – 7:12
10'@z3 – 7:02
I guess I went out a bit hard on run day #1, but these are essentially the interval paces I hit all summer long last season. The 7:02 for the last 10' is a bit deceptive because it was more like 7:05-7:07 for 8' then a hard last 2' to close it out.
Cheers,
Matt
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5am/1cup of coffee/1 roctane + water/loud tunes/1 bottle Base for the run
40' total
20' ez'ish warmup, then 5x 2' (2') at a faster clip. no residual pain or tightness in leg.
great job all!
I had already done an FTP test in Mid-Dec so I rolled with that and did 2 x 8' (3') today, with a strides workout after work.
I did HR training last year (OS and HIM) and man, the indoor power sessions with a PM are tough!! legs feel thrashed, in a good way.
woot!
It's good to be getting back into the swing of things, training-wise.
I was so menatlly burned out after last season that I was really worried about motivation coming into the OS.
But in the past few weeks I've been looking forward to training again, and I'M happy to see the garmin files again!!!!
Now we all just need to keep each other accountable!!
Thursday Bike Session
4:30 up, 1 cup of coffee, 1 gu + water, Beastie Boys blastin', 1 Base bottle for wko
5' into warmup I have to replace the battery on the Quarq, like a pit crew...done in 1 minute! and back at it.
2x6' (3') z4
then 2x 8' (2') z3
then otd!
y'all have a great day.
Going to go get wet tomorrow, don't tell anybody!
I'm on a slightly off schedule this week as a bunch of us are getting together for an FTP test on Saturday. Still I managed my VDOT test and have slowwwed down since last season and have dropped 5 points. That's from a 47 to a 42. Still, I injured my hamstring around Thanks Giving and am just moving again so it's not the end of the world. Plus, I tested on a treadmill. So next one will have to be in an actual 5K and we'll see.
I'm loving the new (lower) zones. Holy smokes those FTP intervals are MUCH easier than in the pre-OS. One thing I tried today was to go up a gear and thus with a lower cadence for the second FTP interval. I noticed that all of my intervals last year were in the 88-90rpm range, and strangely in my test and pre-OS work everything was up in the 95-97 range. So I wanted to see how I felt at a lower cadence. When I hit the higher gear my cadence actually came up a bit over the course of the interval from 89 to 91 and my power was higher. Something I need to think about going forward.
Total 60' @ NP 207 (IF 0.892) – did the "full warmup" of 22' then:
- 8'(2') @ z4 – NP 235 (IF 1.013), HR avg 153 / max 163, avg cad 95
- 8'(2') @ z4 – NP 240 (IF 1.036), HR 164/174, cad 91
"z3 filler time", structured as 2x8'(2'):
- 8'(2') @ z3 – NP 213 (IF 0.920), HR 164/171, cad 91
- 8' @ z3 – NP 218 (IF 0.938), HR 168/173, cad 92
http://connect.garmin.com/activity/139283730
Cheers,
Matt
Bike
6'(2') @ z4 – NP 145 (IF 1.058), HR avg 152, avg cad 77
6'(2') @ z4 – NP 143 (IF 1.042), HR 157, avg cad 94
Like Matt, I tried to vary the cadence and found it is harder for me to hit the higher cadence and hold it. (see higher avg. HR) so I will work on that.
Brick Run:
10' Z2= .88mi, avg HR 158
10' Z3= .98mi avg HR 166.
Good work everyone. Great start to the OS. Good luck with the weekend workouts.
Yesterday I did 2 x 6' @ 257 avg watts with avg HR 158, then 3 x 10' @ 208 w with avg HR 148. Felt pretty good. Went for a swim this am. 30' of drills at EZ pace then 10 x 50 yds in 50"- 52" range with 20" rest between each. Just tried to make sure I did each 50 with best possible form.
@ Jeff L - sorry to hear about the injured hammy. Hope it is better soon. I've found that using a foam roller @ least 1/day can really help it heal faster. Suggest you consider it. BTW - are you doing IMWI this year? I'm signed up for it.
pain cave, 6am, after 1 cup of coffee, 1 gu + water, Base bottle for workout.
14' min ez spin warmup, then 2x 6' (2') z4, then 2x 8' (2') z3, then 5' ez spin cooldown.
7:30, to the pool for a short workout. (Note: not hacking, just getting lessons this winter, lo admin to get to the pool and the workouts are very short, usually about 30-40')
then up to the treadmills and did a solid run considering I haven't tested yet. 20' at 9' pace, then 20' at 8' pace. Probably the longest that I've run steady (as opposed to ez jog) during the calf rehab. wearing compression during. all's well and form is holding. good icing afterwards, no residual pain or tightness.
y'all have a good one!
Outside on Road Bike...Started out with A+ crowd and got dropped 6.5 miles in. I rode the next 30 mins at NP 225 (.95) for a total of 1:05:08 and 20.84mi. I'm going to do the 40 min run this afternoon when it's a little warmer.
Good start to the weekend.
#1- .48 mi, 4:49, pace avg. 10:01, avg bpm 171
#2- .50 mi, 4:57, pace avg. 10:03, avg bpm 171
#3- .50mi, 4:54, pace avg. 9:53, avg bpm 172
#4- .5mi, 5:01, pace avg.10:08, avg bpm 169
I suspect (and hope!) these are off by 10-15 secs. each. My target Z4 pace is 9:26 so I was shooting for 4:43 1/2 miles.
Good workout with some EN peeps in Chicago this morning. I changed my workout a bit to align recoveries with the suffering dudes doing the FTP test. Very strong brick run…first brick since 70.3 Vegas back in September!
Total 61' @ NP 208 (IF 0.898) – did the "full warmup" of 22' then:
- 10'(2') @ z4 – NP 233 (IF 1.005), HR avg 159 / max 166, avg cad 95
- 8'(2') @ z4 – NP 237 (IF 1.023), HR 165/175, cad 95
"z3 filler time", structured as 10'(2'), 5':
- 10'(2') @ z3 – NP 214 (IF 0.923), HR 165/172, cad 96
- 5' @ z3 – NP 213 (IF 0.918), HR 161/168, cad 96
http://connect.garmin.com/activity/139602219
Brick run was supposed to be z2 out and z3 back but I was feeling really good and warmed up from the bike so I just kept it going…
Current z4=7:01, z3=7:10, z2=7:26
10' outbound: 6:54/mi
8' inbound: 6:52/mi
2' homestretch: 6:02/mi
http://connect.garmin.com/activity/139602373
Cheers!
Looking forward to tomorrow's bike riding. The weather may let me get outside for the 'extra' Z3 time after the Z4 intervals.
40'. 20' warmup at 9:00 pace, then 3x 4' (3') at 8:00 pace. got out of a 3 day run stretch and calf is holding up, but glad tomorrow is 'off'. want to rest it.
[deleting double-post]
I hear ya' Brenda. I was feeing great today:
10' W/U then a MS of 2x 1mi @z4. Current z4=7:01, z3=7:10, z2=7:26
10' W/U – 7' @6:50, 3' @6:58
2x7' @z4 – 6:46, 6:39
(2' recoveries – 8:08, 7:45)
Remainder 17': 7' @6:59, 2' @7:53, 8' @6:53
Only 2 very short walks to go under a tunnel.
http://connect.garmin.com/activity/140083695
@ Matt - Nice work. Those are some fast times. Well done.
@ Chris - Good to hear that you are working up to some longer, faster runs and that the calf is holding up. Nice job managing the recovery from injury.
@ Brenda - I'm with you. Over did this weekend and we both should know better.
I'm feeling trashed right now. Yesterday I did 2 x 6' @ 257W, then 3 x 10' @ 210W. Then did a spin class. Then did the brick run. 1/2 mile @ 9:00, 1/2 mile @ 8:30 pace, then 1 mile @ 7:30, then 1/2 mile @ 7:00 pace. Then I jumped in the pool for 1000 yds of drills, then 5 x 50 yard sprints. Needed a nap when I got home. This morning I ran 8 miles @ avg pace of 8:00/mile with my Boston marathon training group, including 2 x 1/2 mile @ 6:50 and 1 x 1 mile @ 7:00. Then did my Computrainer class this afternoon. Total of 33 miles in 95 minutes at avg watts of 195. Time for a beer and playoff football. Tomorrow I'm sitting in the hot tube. NOTHING else.
my motto this year....'Just because I can doesn't mean I should'
Chris - Thanks for the reminder - point well taken. I'm backing it down this week to just the plan and no more. The OS is too long to be getting myself in a fatigue hole already.