Not to say that we can never add on, in the name of fun. We just have to be cognizant of the full year's stress coming, with a desired peak at the right time.
At least, that's my angle this year. But, it's also the first year that I'm actually going for a time goal. And, it comes on the heels of my first EN year, where I added what I wanted when I wanted, and then wondered why I didn't nail my A race.
If I feel fresh and I'm doing it for fun (as opposed to 'this will help me get even more fit'), then I think it's safe. But, in my world, I gotta keep an eye on the add ons cuz I'll never see the consequences coming until they hit me.
Today I had 2 x 6 @ 100%, 2 x 10 @ 84. This was the first bike post the new watts level--and I really felt it. It was hard to hold the new targets--much less stay in the aero bars.
I think this was compounded by the fact that I did my 5K time test yesterday.
Tons' o hills on the brick today for 20 minutes. Actually did 24' .
Not able to do my second interval of my run yesterday b/c my calves were unbearably tight and wouldn't loosen up. I ended up stopping after 23 mins/2.55 miles. That's what I get for not running for 4 months. The recovery day is going to be heavy on rest,yoga and massage.
Well, if other Jan OS folks can swim, I can do strength training! LOL Did a "Body Works" class at LA fitness yesterday morning and I am quite sore today. I def. need the strength training, esp. in the upper body and this a more fun way to get it done. Lots of squats though so I am feeling more in my legs. (Will do heavier weight for upper body next week) I am hoping this will help work out any strength imbalances I might have. I throw in some balance work too by doing all the standing upper body exercises on one foot and alternating. Going forward, will do Sun. am run workout on TM at gym, then do the class.
Kim--I'm joining you! I have had muscle imbalance stuff and am adding two core workouts per week. One is very intense--which is Monday evening and then the other one is Friday afternoon. That one is split between core and stretching. The foam roller/bonus/ball is not my friend.
Hey Bruce! I've been working the foam roller fairly regularly but could be using it more regularly. So far it's responding well but we've just ended week 1!
I'm signed up for Madison again this year. Last year I had a couple flats before mile 56 as well as hydration and nutrition issues and ended up in the med tent after the race. This year it's all about retribution. Are you planning on heading back up to Madison to ride? It would be great to meet up for a few.
Monday I did my strength class. Good stuff. But it was hard!
Ride sucked this morning. I struggled to hold 80 rpm on the 2 x 8's I did nothing more than the 2 x 8' and bagged the extra volume. No run for me today--I'll make it up later this week. I might run twice tomorrow.
Probably a function of the stregthen class yesterday.
Monday I did my strength class. Good stuff. But it was hard!
Ride sucked this morning. I struggled to hold 80 rpm on the 2 x 8's I did nothing more than the 2 x 8' and bagged the extra volume. No run for me today--I'll make it up later this week. I might run twice tomorrow.
Probably a function of the stregthen class yesterday.
I went with a lower cadence today and it helped to maintain good power. You can see in the third interval I started to decouple pretty badly, with HR up and power down. That trend continued into the z3 time as well.
Comments
Not to say that we can never add on, in the name of fun. We just have to be cognizant of the full year's stress coming, with a desired peak at the right time.
At least, that's my angle this year. But, it's also the first year that I'm actually going for a time goal. And, it comes on the heels of my first EN year, where I added what I wanted when I wanted, and then wondered why I didn't nail my A race.
If I feel fresh and I'm doing it for fun (as opposed to 'this will help me get even more fit'), then I think it's safe. But, in my world, I gotta keep an eye on the add ons cuz I'll never see the consequences coming until they hit me.
I think this was compounded by the fact that I did my 5K time test yesterday.
Tons' o hills on the brick today for 20 minutes. Actually did 24' .
Nice job everybody on the first week.
I lived in Middletown in 1990 and Windsor in 1989http://members.endurancenation.us/desktopmodules/activeforums/themes/_default/save32.png.
Hey Bruce! I've been working the foam roller fairly regularly but could be using it more regularly. So far it's responding well but we've just ended week 1!
I'm signed up for Madison again this year. Last year I had a couple flats before mile 56 as well as hydration and nutrition issues and ended up in the med tent after the race. This year it's all about retribution. Are you planning on heading back up to Madison to ride? It would be great to meet up for a few.
Monday I did my strength class. Good stuff. But it was hard!
Ride sucked this morning. I struggled to hold 80 rpm on the 2 x 8's I did nothing more than the 2 x 8' and bagged the extra volume. No run for me today--I'll make it up later this week. I might run twice tomorrow.
Probably a function of the stregthen class yesterday.
Monday I did my strength class. Good stuff. But it was hard!
Ride sucked this morning. I struggled to hold 80 rpm on the 2 x 8's I did nothing more than the 2 x 8' and bagged the extra volume. No run for me today--I'll make it up later this week. I might run twice tomorrow.
Probably a function of the stregthen class yesterday.
First evening brick of 2012 in the books.
Total 60' @ NP 209 (IF 0.900) – the "full warmup" of 22' then:
- 8'(2') @ z4 – NP 237 (IF 1.023), HR avg 161 / max 170, avg cad 90
- 8'(2') @ z4 – NP 239 (IF 1.029), HR 174/182, cad 90
- 8'(2') @ z4 – NP 232 (IF 1.000), HR 178/186, cad 90
"z3 filler time", 8'@z3 – NP 208 (IF 0.895), HR 178/185, cad 90
I went with a lower cadence today and it helped to maintain good power. You can see in the third interval I started to decouple pretty badly, with HR up and power down. That trend continued into the z3 time as well.
http://connect.garmin.com/activity/140721145
Brick run was supposed to be z1 out and back but as usual with a brick I ran it by RPE and ended up at about z3/4.
Overall 4.35 miles in 30:23 (6:59/mi). Current z4=7:01, z3=7:10, z2=7:26.
Cheers!