Indeed ... the easiest workout of the week. Has anyone considered perhaps moving the Tues run back into Monday as opposed to doing a brick or doubling up? I have a hard time getting 90-120 min in the AM before work most of the time.
Tim - I would think that there's enough rest time if Sunday's run is early and the adjusted Monday run is evening or so. That Tuesday run is an easier one at this point and could be something to just loosen the legs up and get the lactate cleared, getting warmed up for the Tuesday bike. I would think that you would need honest self eval every Monday...legs tired? Rest 'em.
I have to be at work by 6:30, usually a 30 min commute. The bike sessions hang around 60' and that's about the most I can devote to the morning, could make an exception for a key workout. So, as long as the second workout, the run, remains shorter, I'm going to try to get those in the evening. 30-45' min shouldn't take away from my crew too bad. Anything over 1'15'' starts getting into my head.
My point being, I understand what your talking about.
Alright January OS! Way to rest up! I wanted to swim yesterday but am out of town for the week and decided that a peanut butter bacon cheeseburger would be better for me than trying to figure out how to get to a YMCA and see I they have lane time. Then ran off a portion of that delicious burger this morning on the hotel treadmill. Apparently the new treadmills have run watts now and I averaged 179 watts with warm up and cool down. No idea what that means.
Since I'm in Milwaukee I was able to bring my bike with me and have signed up for a couple local computrainer classes. It was that or set up my regular trainer in the hotel gym and stare at the wall.
Tuesday Bike: have some time off this week so I don't have to get up at 4:30 a couple of cups of coffee and got the kids off to school, then to the pain cave. Used a bottle of Base during the workout. nailed the 2x 8' (2') at z4 then 2x 10' (2') z3.
chose to get the run out of the way with a casual brick version since there was only 5' difference. ez z1 run for 35' (didn't even take the watch, used kitchen clock technique), included 5x 20'' strides. leg felt good. was outside, had some hills and the calf felt ok. I liked not having a watch for the z1 run, may become a habit.
Tuesday brick done. 2x8(2') @ 95% ... 20 min @ 80% ... then a nice EP run for 30 ish min. Still feels easy, but know it won't last. Enjoying while I can. At least it was a beatiful AM here in SoCal. The moon was full and it was clear - so very cool visual of a large, reddish moon low over the ocean as the sun came up. There are worse ways to start your day.
wednesday run: treadmill, 15' 9:00 pace, then 1x 1mile and 3x .5mile (3') at 8:00 pace. flipped the order in case my leg or form started breaking down. but, both held up thru this workout. sniffing out a local 5k on the 21st. It's held on a LeMans Formula 1 course (Road Atlanta) so it may have some rollers but none of the usual Suburban Walls that usually make up the local 5k's around here.
then hit the pool for 30' of drills. finding that the slower I take it, the better the form seems to sink (no pun intended) in.
Tues run done, but I reversed the order also -- 1x1 followed by 3x 0.5. Still finding the zones to be a little off ... but I think it's more my pacing that is off, since the first few repeats are a little too fast and the last is a little too slow compared to Z4.
Does anyone else have trouble actually running slow enought for Z1 warmups and cooldown? I seem to default to MP most of the time if left to my own devices. Same thing last OS ... but I am deliberately holding back both to avoid injury associated with over-achievement as well as knowing what's coming.
This is my second OS but the first time I’ve purposefully split up the bike/run on Tuesday. I have to say, I don’t like the duplication of laundry and admin, but it feels WONDERFUL to do that run on fresh legs. What a difference 12 hours of recovery makes!!!
@ Jeff: That’s the definition of HTFU on your trip. Nice job!
Utterly beautiful weather in Chicago today. Almost 50 degrees F. I rode my bike from the office to the lakefront at lunchtime and hit the path for 45', including 2x 10.5'(4'). Long intervals are tough!! Managed to nail the paces, though. I did have to stop twice very briefly, after all the intervals and recoveries, to work out a side stitch.
Overall 6.75 miles in 47:54, avg 7:06/mi. Current z4=7:01, z3=7:10, z2=7:26
Great bike yesterday. Brutally cold today (well for me) in Ottawa today. 11f but feels like -2, so I opted on the tm. Intervals on there seemed much harder than outside. Curious.
I didn't realize that we were posting to a discussion thread. Now I will post to these threads instead of the community board.
Hit all my paces this morning on the trainer and tonight I am going the LBS for an evening trainer session. Getting in a lttle extra credit, as Al would say, before taking tomorrow off for a recovery day.
Went out in 62ish* for 90 minutes on the road bike yesterday, did 24min of that 90 at/above FTP in the "hills" of Dallas. The easy admin miles to/from the lake and hills rounded me down to .82 IF for the session.
Still haven't gotten back into the running routine; life keeps getting in the way.
OK, made it through 2 computrainer classes and the Wednesday run. Had a hard time getting my power meter to match the readings that the computrainer so I'm not sure how the numbers will end up but Thursdays felt like real work. The run on Wednesday was pretty tough and I ended up bombing out on the 3rd 1.5mi interval. Not sure if it was because the footpad wasn't calibrated or what but I felt like I was running way harder than what the watch was saying. had to set the treadmill to a 7:19 pace to get the watch to realize that I was around 7:40 for the lap. Something seems off about that.
Wed run and Thur bike done ... still rolling along. Have a sheduling challenge b/c of the holiday weekend, so moving the Sat brick to Fri, and the Sun run to Sat - Sunday off then Tues brick on Monday w/ Tues off. Should be an 'interesting' experiment to see how the legs respond to all of that. If I'm lucky I'll get to go rock climbing or surfing w/ my teenage son on Sat. - makes it worth it!
Jeff - you remember that treadmills can vary a ton. getting a treadmill display to match footpod stuff is a crapshoot. so, a few seconds here or there in that scenario would make me fall back on 'hard is hard, work is work'. or maybe the legs weren't as fresh as earlier in the week. who knows.
Tim - flip that schedule around! That's the beauty of EN OS style stuff...you can get the tri work in and still have plenty of time to climb and surf with your teendude. That is, by far, the most important thing on the agenda for the weekend!
Me...Thursday bike: started with drills in the pool for 30' then hit the pain cave for 65'. and hit the zones. 2x 8'(2') at .98 and .97, then 2x 10'(2') at .81 and .83. definitely had to dig a little deeper for this one. first time in the 2 weeks we've been doing this. that's what I've learned over the last year, what seems very manageable 'this' week might prove to be pretty tough 'next' week....
Jeff - you remember that treadmills can vary a ton. getting a treadmill display to match footpod stuff is a crapshoot. so, a few seconds here or there in that scenario would make me fall back on 'hard is hard, work is work'. or maybe the legs weren't as fresh as earlier in the week. who knows.
I didn't re-calibrate it because I jumped on the same treadmill as I ran on Tuesday. Who knows? Maybe it was the lack of sleep from being in a hotel all week?
My Z4 runs are at the right speed pace-wise, but my HR seems to start creeping into Z5 territory... anyone else find that? I can get the intervals done so I'm assuming I'm at the right speed though.....
Doing Thurs. night bike on Fri. night. (Thurs. night is puppy school, which is equally as exhausting as Z4 bike work!
@ Tim, I end up with about half the Tuesday bricks on Monday due to business travel, and the occasional Saturday brick on Friday. AND (SHHHH, don't tell) the Sunday run sometimes gets bagged due to family committments. It's all good!
As for the workout, knowing that today there really were only two z4 intervals I pressed it nice and hard. The z3 at the end was tough – 18' nonstop – but I actually managed a "slow build" over the course of the 18'…it worked out pretty well. HRs were lower today than on Tuesday.
Total 60' @ NP 209 (IF 0.901) – the "full warmup" of 22' then:
Friday off day - no flipping of wko's, so no workout today. getting rest to hammer the weekend.
@ Tim - Lack of sleep wrecks my workouts, too. It's frustrating, but, I accept that it's a major player, so I know it's a temporary thing. Good luck with it.
No workout today, but I did do 2 x shovel the driveway (once @ ;11 pm last night and again @ 7 am). Call it a core workout. My snowblower (17 year old son) wouldn't start so had to do it my self. He gave me the only excuse in the book that works - too much homework Dad. I fell for it.
Z4-ish Bike done. 2 x 6' (2') I crept into Z5 quite a bit though.
#1- IF 1.066, avg cad 92, avg bpm 149, max bpm 159 #2- IF 1.16, avg cad 62, avg bpm 147, max bpm 167
We'll see if I pushed it too hard when I do my longer brick tomorrow, plus run & strength on Sunday! My power is just so flippin low I want to work hard to get it higher. (I'm not very patient
Not going to be able to bike tomorrow (going to a Joe Friel seminar for CEUs), so hit the limited Dallas hills this afternoon for another 90 mins. With to/from admin miles, I still got .92 IF for the session. 54 degrees and sunny-nice day to ride!!!
8' - IF 1.011, avg cad 89, avg bpm 154, max bpm 161 8' - IF 1.02, avg cad 62, avg bpm 147, max bpm 158 15' - IF .784, avg cad 75, avg bpm 146, max bpm 154 15' - IF .784, avg cad 75, avg bpm 143, max bpm 156 (Est. IF since I must have accidentally not saved this interval) oops
Didn't quite hit the Z3 target, but I couldn't remember my Z3 numbers so I tried to do the math on the fly. Close....
RUN (Treadmill .5 incline) 10' @ 5.2mph, avg bpm 151, max bpm 160 10' @ 5.6mph, avg bpm 160, max bpm 165
Nice job Kim. You are being really consistent in your workouts. That will pay off for you over time.
I did 15' WU @ 150W, 2 x 8' @ 257 avg W, then 2 x 15' @ 208 avg W. Total ride: 70' @ 199 avg W. Today both the Z4 intervals and Z3 work felt easier than previous days. My HR was also about 5 bpm lower @ the same watt level than Tues or Thursday. The work must be working. Then ran the brick. .25 mile @ 9:00 pace, .25 mile @ 8:30, .25 @ 8:00, .25@ 7:30, 1.25 mile @ 7:00, .25 @ 9:30. Total 2.5 miles in 19'45". Felt good and HR was also about 5 bpm lower than previous workouts @ same paces. Then swam for 60'. Did drills for 45' then 10 x 50 yd sprints. Avged 53" per sprint with 30" rest between each. Was just working on holding my stroke improvements @ faster pace.
hey JOS! I was off the grid this week due to some travel (likely to be a theme the next several weeks), but got in a good brick on Tuesday, solid run on Wednesday, rest Thursday, swim Friday, and back on schedule today with the brick. Pushed the bike a little harder than I should have (hoping that doesn't come back to bite me!), but the run felt very good. Hoping to enjoy the Patriots game tonight, and planning to run outside tomorrow, even though it'll be below freezing.
Comments
I have to be at work by 6:30, usually a 30 min commute. The bike sessions hang around 60' and that's about the most I can devote to the morning, could make an exception for a key workout. So, as long as the second workout, the run, remains shorter, I'm going to try to get those in the evening. 30-45' min shouldn't take away from my crew too bad. Anything over 1'15'' starts getting into my head.
My point being, I understand what your talking about.
Since I'm in Milwaukee I was able to bring my bike with me and have signed up for a couple local computrainer classes. It was that or set up my regular trainer in the hotel gym and stare at the wall.
have some time off this week so I don't have to get up at 4:30
a couple of cups of coffee and got the kids off to school, then to the pain cave. Used a bottle of Base during the workout.
nailed the 2x 8' (2') at z4 then 2x 10' (2') z3.
chose to get the run out of the way with a casual brick version since there was only 5' difference.
ez z1 run for 35' (didn't even take the watch, used kitchen clock technique), included 5x 20'' strides. leg felt good. was outside, had some hills and the calf felt ok. I liked not having a watch for the z1 run, may become a habit.
have a good one!
Everyone have a great day and keep up the work!
treadmill, 15' 9:00 pace, then 1x 1mile and 3x .5mile (3') at 8:00 pace. flipped the order in case my leg or form started breaking down. but, both held up thru this workout. sniffing out a local 5k on the 21st. It's held on a LeMans Formula 1 course (Road Atlanta) so it may have some rollers but none of the usual Suburban Walls that usually make up the local 5k's around here.
then hit the pool for 30' of drills. finding that the slower I take it, the better the form seems to sink (no pun intended) in.
get it done guys & gals!
Does anyone else have trouble actually running slow enought for Z1 warmups and cooldown? I seem to default to MP most of the time if left to my own devices. Same thing last OS ... but I am deliberately holding back both to avoid injury associated with over-achievement as well as knowing what's coming.
Have a great day all!
Happy Week Deux!!!
This is my second OS but the first time I’ve purposefully split up the bike/run on Tuesday. I have to say, I don’t like the duplication of laundry and admin, but it feels WONDERFUL to do that run on fresh legs. What a difference 12 hours of recovery makes!!!
Overall 6.75 miles in 47:54, avg 7:06/mi. Current z4=7:01, z3=7:10, z2=7:26
10' W/U – 7' @7:09, 3' @7:05
2x10.5' @z4 – 6:39, 6:47
(4' recoveries – 8:36, 8:15)
Remainder 9' – 7:03
http://connect.garmin.com/activity/140856871
Hit all my paces this morning on the trainer and tonight I am going the LBS for an evening trainer session. Getting in a lttle extra credit, as Al would say, before taking tomorrow off for a recovery day.
Still haven't gotten back into the running routine; life keeps getting in the way.
Tim - flip that schedule around! That's the beauty of EN OS style stuff...you can get the tri work in and still have plenty of time to climb and surf with your teendude. That is, by far, the most important thing on the agenda for the weekend!
Me...Thursday bike:
started with drills in the pool for 30'
then hit the pain cave for 65'. and hit the zones. 2x 8'(2') at .98 and .97, then 2x 10'(2') at .81 and .83.
definitely had to dig a little deeper for this one. first time in the 2 weeks we've been doing this.
that's what I've learned over the last year, what seems very manageable 'this' week might prove to be pretty tough 'next' week....
y'all have a good one.
getta rest day!
I didn't re-calibrate it because I jumped on the same treadmill as I ran on Tuesday. Who knows? Maybe it was the lack of sleep from being in a hotel all week?
Anyway, great work on yours!
Last night's Z4 run done on treadmill w/ .5 incline (5 x .5mi):
#1: 4:50, avg bpm 159
#2: 4:52, avg bpm 166
#3: 4:46, avg bpm 165
#4: 4:44, avg bpm 167
#5: 4:43, avg bpm 168
My Z4 runs are at the right speed pace-wise, but my HR seems to start creeping into Z5 territory... anyone else find that? I can get the intervals done so I'm assuming I'm at the right speed though.....
Doing Thurs. night bike on Fri. night. (Thurs. night is puppy school, which is equally as exhausting as Z4 bike work!
@ Tim, I end up with about half the Tuesday bricks on Monday due to business travel, and the occasional Saturday brick on Friday. AND (SHHHH, don't tell) the Sunday run sometimes gets bagged due to family committments. It's all good!
As for the workout, knowing that today there really were only two z4 intervals I pressed it nice and hard. The z3 at the end was tough – 18' nonstop – but I actually managed a "slow build" over the course of the 18'…it worked out pretty well. HRs were lower today than on Tuesday.
Cheers
Friday off day - no flipping of wko's, so no workout today. getting rest to hammer the weekend.
@ Tim - Lack of sleep wrecks my workouts, too. It's frustrating, but, I accept that it's a major player, so I know it's a temporary thing. Good luck with it.
No workout today, but I did do 2 x shovel the driveway (once @ ;11 pm last night and again @ 7 am). Call it a core workout. My snowblower (17 year old son) wouldn't start so had to do it my self. He gave me the only excuse in the book that works - too much homework Dad. I fell for it.
#1- IF 1.066, avg cad 92, avg bpm 149, max bpm 159
#2- IF 1.16, avg cad 62, avg bpm 147, max bpm 167
We'll see if I pushed it too hard when I do my longer brick tomorrow, plus run & strength on Sunday! My power is just so flippin low I want to work hard to get it higher. (I'm not very patient
8' - IF 1.011, avg cad 89, avg bpm 154, max bpm 161
8' - IF 1.02, avg cad 62, avg bpm 147, max bpm 158
15' - IF .784, avg cad 75, avg bpm 146, max bpm 154
15' - IF .784, avg cad 75, avg bpm 143, max bpm 156 (Est. IF since I must have accidentally not saved this interval) oops
Didn't quite hit the Z3 target, but I couldn't remember my Z3 numbers so I tried to do the math on the fly. Close....
RUN (Treadmill .5 incline)
10' @ 5.2mph, avg bpm 151, max bpm 160
10' @ 5.6mph, avg bpm 160, max bpm 165
Nice job Kim. You are being really consistent in your workouts. That will pay off for you over time.
I did 15' WU @ 150W, 2 x 8' @ 257 avg W, then 2 x 15' @ 208 avg W. Total ride: 70' @ 199 avg W. Today both the Z4 intervals and Z3 work felt easier than previous days. My HR was also about 5 bpm lower @ the same watt level than Tues or Thursday. The work must be working. Then ran the brick. .25 mile @ 9:00 pace, .25 mile @ 8:30, .25 @ 8:00, .25@ 7:30, 1.25 mile @ 7:00, .25 @ 9:30. Total 2.5 miles in 19'45". Felt good and HR was also about 5 bpm lower than previous workouts @ same paces. Then swam for 60'. Did drills for 45' then 10 x 50 yd sprints. Avged 53" per sprint with 30" rest between each. Was just working on holding my stroke improvements @ faster pace.
Good luck everyone with the run tomorrow.
- 15 min warmup
- 8'(2') @ Z4+ - NP 284, cadence 92
- 8'(2') @ Z4 - NP 282, cadence 91
- 2x15 @ Z3ish - NP 244, cadence 90
- 5 min cool down
25 min run as
10 min @ Z2 (8:40mi)
10 min @ Z3 (8:18mi)
5 min EZ
Pulled the Sun run into today -
10 min w/u (1 mi < Z 1)
2x1mi (3') @ Z4 - (8:07)
1x 0.5mi (3') @ Z4 (8;11) hurting on this one.
10 min Z3 (8:22)
5 min admin/cooldown
Def ready for Sunday off the legs. Hoping if the weather holds to get out and climb tom. That or if not, can go surfing - quasi swim training
Happy weekend all!
Saturday Bike
usual pre workout routine from the last 2 weeks.
14 steady minutes warmup
2x 8' (2') at .98 and .98
2x 15' (2') at .82 and .83
then had to get ACLS done so went in early to stop by pool/gym(treadmill), lo admin perk.
30' drills, 25 drill/25 swim, progress
then 40' on treadmill, 20' z2 rpe (8:50 pace), then 20' z3 rpe (8:00 pace)
calf still holding up
Looks like there's plenty of working getting done out there. Keep your eye on the prize!
c ya soon.
Saturday Bike
usual pre workout routine from the last 2 weeks.
14 steady minutes warmup
2x 8' (2') at .98 and .98
2x 15' (2') at .82 and .83
then had to get ACLS done so went in early to stop by pool/gym(treadmill), lo admin perk.
30' drills, 25 drill/25 swim, progress
then 40' on treadmill, 20' z2 rpe (8:50 pace), then 20' z3 rpe (8:00 pace)
calf still holding up
Looks like there's plenty of working getting done out there. Keep your eye on the prize!
c ya soon.
Total 75' @ NP 208 (IF 0.897) – 15' steady warmup then:
- 10'(3') @ z4 – NP 239 (IF 1.032), HR avg 157 / max 166, avg cad 91
- 10'(2') @ z4 – NP 241 (IF 1.037), HR 165/173, cad 91
- 15'(2') @ z3 – NP 214 (IF 0.921), HR 162/168, cad 90
- 17' @ z3 – NP 210 (IF 0.907), HR 159/165, cad 90
http://connect.garmin.com/activity/141552615
Brick run was supposed to be z2 out and z3 back but with the footing a bit sketchy paces were low of the mark. I'd call it about a z3 run, RPE-wise.
Overall 3.00 miles in 22:22 (7:27/mi). Current z4=7:01, z3=7:10, z2=7:26.
Mile 1 7:39
Mile 2 7:32
Mile 3 7:09
http://connect.garmin.com/activity/141570622
Cheers!