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WEEK THREE WORKOUT THREAD
I'm changing up my workouts slightly starting this week. Instead of doing an "add-on" run on the week end and then again on tuesday, I am doing just the bike workout then on Monday i am doing a full speed workout. This gives me 3 quality run days per week and 3 quality bikes per week throughout the OS. As the OS plan is written you only really get 2 quality run WO's per week. So today was 5 miles total with 4 x .5 miles @ 5:49 pace with a .5 mile recovery at zone 1. The last interval was ugly.
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I am all for getting the rest on Mondays in the OS. I actually found that M off more important than F last season. The cumulative effect of the hard bike/brick plus the longer run w/ work in there leaves me pretty tired.
This week ... started off by having to move the Tue brick into today, in part b/c I'm off work today and also b/c I know I have a scheduling issue w/ tomorrow. W/O done and on paces, but tired after the weekend's efforts. It was nice to get a week-day wkout done in daylight for a change. Windy, chilly and squally here in SCal this AM ... but I am on position to complain, since it's still in the 50s and I can get outside. Great day all!
Here is my workout this morning. 1 x 20' hot tube, 1 x 20' stretching. 1 x protein shake. Then off to work. Thought about swimming tonight, but Nay!! Will be ready for the bike intervals tomorrow am after a good nights sleep. I love Mondays in the OS.
Tuesday Bike:
4:30 up & at 'em, 1 cup of joe, 1 gu + H20, 1 bottle of Base for wko. lowered seat 1 bump (some behind the knee ache the last few days, could be from the calf or hammy, didn't bump it big, just a bump down)
tried P's new warmup, liked it, 2x 10' (3') at .98 and .98, then 2x 8' (2') and .83 and .82
then off to work.
Tuesday Run:
ran outside today, this afternoon, z1-2ish RPE and was shocked to see that I was hitting some markers earlier than usual, that's a good sign...but maybe I was running a little bit harder than z2, hard to tell when I don't have any run pace zones set up right now.
had some hills and felt a little heavy up the hills, been doing most of my runs on the treadmill lately. finished with 4x 20-30'' strides.
Have a good one!
Another brick in the books. Longer intervals on the bike…starting to get tough!! But luckily I had 2 DVR-ed episodes of Man vs. Food to get me through the bike.
- 12'(4') @ z4 – NP 236 (IF 1.018), HR 164/173, cad 89
- 6' @ z3 – NP 207 (IF 0.891), HR 159/164, cad 90
Bike was stiff. 1,700 feet of elevation on a little road right behind my house. Intervals were 3 x 8' (3') 95-100%. Over achieved on the power and was able to get all three intervals with >1.06 IF.
http://connect.garmin.com/activity/142501630
Big run tomorrow. Plan is for 800 meter intervals at threshold. Should be interesting. Forecast calls for rain in the bay area. I will be on a 1 night business trip and running in or around the hotel.
Stay tuned....
Week two of the plan sucked for the first half of the week. I did my strength workout on Monday evening and my ride the next day really suffered. So I'm trying something new. I'm going to move my Tuesday ride to Monday morning, do the Monday evening strength class and then take Tuesday as a day of rest.
Yesterday's workout was 2x10@100% and 15 @ 85%. My cadence is gettting a little better at the higher power levels--but my butt was dragging (cadence wise) on the 85%. My initial thoughts are the bikes are a heathly stretch (aka suck), but the runs have been easier than I have been training. With that said, my running has been plauged by injuries and I'm working hard not to over push and get injured.
Weight wise I have dropped from 202 to 196. So I'm starting to shed my holiday fat.
Dino--I'm in Lafayette and I AM NOT LOOKING forward to the run at 6:00 am!!!!
and then got home late at 7:30, ate a bit, hung out with the family, did some homework with the kids and jumped on the trainer.
MS: 2 x 10' (3') @.99 and .99, then 15 min at .83
Like your workout Enrique I'm on my way for the same with a twist. Coach P posted something he is trying ...
W/U 2' Super EZ
2' Steady
2' Standing Big gear
2' steady
4' @ 80% FTP
3' Super EZ followed by M/S
today i did the Tuesday 2 x 12' Z4 (4'), as I modify the OS by shifting every workout a day and getting Saturday to relax and earn SAU's.
my FTP is 270 and i hit 257w for the first 12' and 261 for the second, so ~95% and ~97% of FTP. felt great, really enjoying the switch to power from HR. but good to know that my HR was also in my Z4 range.
woot!
4:30 wakeup call, 1 cup of joe and off to the gym for some treadmill, 1 gu + H2O, forgot my bottle of Base and chose to not go back.
then, peeved a little cuz the gym folks hid my foam roller. moving on, no time to look everywhere.
then got 50' done, legs felt safe without the foam roller, at 1%
15' steady z2ish warmup and 2x 1mile (4') at 8:00 pace and 1x .5mile (3') at 8:00 pace, then 5' at 8:30 pace.
so far, so healthy. considering a local 5k this weekend to get some kind of vdot, but every time I think of going hard for 3.1 I get scared. I might not be running at full threshold paces right now, but, I am running better than I was, and I'd hate to set that back. BUT, I know that I need accurate zones to get the most out of these plans.
I MIGHT go run the 5K and stay under 'full hammer level' and read it as it goes...basically, I don't have a clue what I'm gonna do.
Wow just hit me that we are in Week #3 already...Rock on...good Z4 work today on the TM...1.5 mile Z1 warm up with some pickups...then 1x800 & 2x1mi. Z4(6:35ish)..with roughly a 400 jog/shag recovery...finsihed off with 1 mile @ Z3 (6:45ish)...felt better today.
I've been watching it for 5 minutes now....
It was very cold in Chicago today -- reported 19 degrees with 9mph wind. I was able to get outside at my lunch hour for the 50' run. Holy smokes the 3x7' is like a vacation compared to the 2x10.5' that the plan had me doing on Sunday. As usual (when I'm able) I did the outbound portion into the wind and then had the wind at my back on the return...it makes a HUGE difference, psychologically as well as physically. I ran the warmup at a strong z4, but of course given the temperature I didn't have much of a choice. Actually it was a beautiful sunny day for a run despite the cold.
Overall 7.18 mi in 50:01 (6:58 pace). Current z4=7:01, z3=7:10, z2=7:26.
7' W/U @6:40
3x 7' @z4 – 6:45, 6:44, 6:37
(4' recoveries – 7:50, 7:53, 7:50)
Remainder 10' – 6:49
http://connect.garmin.com/activity/142790153
Tuesday - bike + run - hit all zones
Wed - interval run - hit all zones
Feeling good, but hungry.
Tuesday - bike + run - hit all zones
Wed - interval run - hit all zones
Feeling good, but hungry.
Good job everyone!! Some serious committment to the program as people are dealing with bigger than normal snowfalls, colder than normal temps (well at least for CA) and really cold temps (Chicago and Ottawa). Some fast run intervals and nice watts being posted too. Keep it up.
Crazy 2 days at work for me, but I did get the Tues bike and Weds runs done. Hit the work at 5:30 am both days (hard to answer the bell when I didn't get home until 10:30pm from a business dinner), so I was glad I took Monday as a rest day. Tues I did 2 x 10' @ 257W + 1 x17' @ 208W. Today did 1 x 1/2 mile @ 6:48 pace & 2 x 1 mile @ 6:48 on the TM. I felt sluggish during the warm up 2day so I added an extra minute to the rest intervals to make sure I was fully recovered and could hit the work paces. Seemed to do the trick.
Agreed that Enrique has the coolest signature line.
How did he do that? Beyond my computer skills for sure.
Tues - Bike: 2x12 done plus another 10 ABP
Run: 30' Z1. My legs still did not like moving on solid ground
Wed - Run: 3x1.5 mi. Oops should have been 3x1mi, but I found my running legs tonight. 3 weeks into OS and found em.
Looking forward to seeing how my legs feel on tomorrow's bike.
Check it:
http://connect.garmin.com/activity/142861671
Last run until my Rose Bowl Half Marathon on Sunday!
Dino--the Chavez's host a Tuesday run right next door to you (San Ramon). Plus John Stark is doing Tuesday/Thursday spins in his Garage with a bunch of NorCal Cell members. If you get back up here you should check it out!
Bruce--Didn't the Blue Brothers play in Wilmette?
Today's workout was 1 x 0.5, 2 x 1 at Z4 at 8:12. It was super cold out there today at 6:15. My car said 31, but it felt colder than that! I ended up doing 2 x 0.5 (7:58, 7:50) and 2 x 1 (8:07, 8:06). I am still recovering from hip issues in August/September time frame. My runs are feeling good--but my I am be very cautious to avoid more injuries.
2 cups of coffee, small chicken & egg burrito with water, on the bike by 8:30, used 1 bottle of Base for the workout
New Warmup 2.0, then 2x 10' (3') at .97 and .98, then 2x 10' (2') at .80 and .82
That first z3 was tough today, think work got to me. It is what it is. I WIN cuz I got it done despite the circumstances. going to bed now for a good nap.
y'all have a great day
Which came first in that Burritto ...the chicken or the egg?...
Workout completed satisfactorily this morning 10 min. warmup 2x10@Z4...finished off with 10 in Z3...effort was easier than last week...progress?
Have a great day everyone!