Oct OS: Week of 1/23/12 - Bike & Run
Only 4 weeks left. So - by my calendar this means we've been doing this OS for 1/3 of a year already. That is a Long Time and it is appropriate that this week's podcast is about Transition from the OS. For me, I'll start the Swim Hack (found in wiki) and really work on technique for a couple of weeks and do a lot of walking to keep the body composition on the good side.
Hope everyone is doing well! Let us know how you are doing. 
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Saturday was a 2 hour bike for me with 2x20 min as the main then broke the rest into 10 min increments. Skipped the run cause I was feeling beat up.
Sunday rode for 3 hours on the trainer. .65% at 30 minutes then I was able to break the remainder into 10, 15, and 20 min segments all at .81-.88 intensity. The taint was not a happy camper and again no run.
Yesterday was a swim before shift then 60 minutes of stretching, rolling, and Yoga. Trying to physically stay together. The weight is falling off fast. Need to really sit down and count the calories vs burned and keep up!!!
Back for a bike tweek/fit today. The right piriformis/hip/ITB has really been grabbing at me and when i look at the film off me riding and others noted the seat is too low, too far back, too much bend in the knees at full rotation. Hmmmmm makes me wonder about the person who has been fitting me for the past 3 years.
Today was a third week of the Tuesday grind - 8'(2'), 10'(2'), 12'(2') and 10'(2') @Z4. I made my mph for the first two with my AVHR below Z4, then for the last two I saw my AVHR creep to the upper Z4 and let up on the avspd. I ran on my treadmill for the 25' @Z2 AVHR and my speed was like 5.6mph @1.5%. I could've bulled through the bike and hit Z5 and did the speed at Z2 on the treadmill - but last week when I did that, I was toast for the next day's run.
Time to get back that ol' job o'mine!
Well did the run test instead d/t the fact I had my bike fit today and wanted to do the test with the new fit. Either it will love me or hate me. We raised the seat ALOT. Moved the stem from a 100 mm to a 90 mm and he flipped the stem. Quite a change to we will see what happens.
Run went great. Yes, it was done on the same treadmill I have did all of the other tests with a .5-1% incline throughout the test. Ended with 19:50.....vDOT 50.3. The funny thing is I ended at an 11.4 speed on the treadmill. My first mile was very conservative but that is how it goes. Sometime during the second mile I must have pulled or tore some of the left vateralis medias muscle. Cause mmmmmmmm buddy is it sore and when i was landing and pushing off the left leg it let me know each time. Only pain now is when I am flexing the quad. I lifted legs after the run with minimal pain and was able to swim. Only pain when swimming was pushing off the wall.
Have a great one.
Been off the bike for about 2 weeks now...just doing a little bit, but ready to get back at it now that this race is over. I have Oceanside 70.3 on March 31st!! Yikes! Only doing 18 weeks of OS, so Rich has me switching over to HIM training first week of Feb. I can get in the last 8 weeks race prep that way. Ready mentally to get back on the bike.
Drove by the Oceanside course and Transition area etc...got butterflies!! What have I gotten myself into?
Great work by everyone who is just plugging away at this OS! This is NO JOKE!!!!
Today - made all targets but felt a bit tired. Time to run and go shopping with wife and get some SAUs!