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WEEK 8 WORKOUT THREAD
Since my wife is traveling for work I won't be able to do the short 15' brick run scheduled after the 2x20' bike tonight. Also my bike is a workout and not an FTP test since I got the test over with last week. So – and it's really quite a beautiful day here in Chicago today – I decided to go for a longer (45') run this morning. It was actually pretty breezy from the SE so I ran south and had the wind at my back for the return trip home. It turned out to be a nice hard run so as a result I better rest up my legs in anticipation of the bike workout tonight…
Overall 6.57 miles in 45:02, 6:51 pace
Split |
Distance |
Avg Pace |
1 |
2.98 |
6:43 |
2 |
0.60 |
8:21 |
3 |
1.66 |
6:39 |
4 |
1.34 |
6:43 |
0
Comments
Also, got a decent 50' run in. I have a 1.2 flat 'meadow' path in da' hood. Each bench on the trail is roughly 400m. So...'bench' splits for up to a mile, then a .2mi jog to the beginning. 1 mile ez to the meadow then 3 of these meadow laps with 7:50 miles, then 1 mi ez tot he house. Could build on this, just keep adding the repeats over the year.
Great job on the testing everyone!
Bring on the next phase.....
I'm entering my second week of the OS (FINALLY). I'm starting real easy on the running - 11 miles last week, 15 or so this week. And instead of mashing right into the Adv plan, I'm starting out the bike on the Int. level, with a brutally low FTP of 180. That sure makes the workouts easier! Since I took nearly 3 months off - the first time I've voluntarily taken more than two weeks away from structured training since ... well ... the last millenium - and since I don't really have an A race until October, I figure I can take the time to slowly ramp up and reduce injury risks. The miles (and bumps during ski season) are starting to add up on my right knee, I think. Oh well, keep doin' it 'till I can't.
@ Al - Welcome back to the fun. Sounds like you have a smart plan building towards Kona.
Total 90' @ NP 215 (IF 0.883) – 10' warmup then:
- 15'(4') @ z4 – NP 243 (IF 0.997), HR avg 147 / max 165, avg cad 92
- 15'(4') @ z4 – NP 241 (IF 0.988), HR 162 /173, cad 93
- 7'(5') @ z4 – NP 255 (IF 1.046), HR 166/175, cad 95
- 15'(2') @ z3 – NP 212 (IF 0.868), HR 159/164, cad 93
- 15'@ z3 – NP 214 (IF 0.879), HR 156/163, cad 94
http://connect.garmin.com/activity/151715892
got greedy today cuz I'm not vdot testing.
bike:
wu 2.0, then 2x 15' (4') at .96 and .96 of new zones, yes...tough.
and 2x 12' at .81, yes...tough.
then hit the meadow for a few mile repeats.
60', 7 miles, with 4 miles in the middle with descending splits, 7:50, 7:44, 7:32, 7:21.
Nice workout!
BTW, does anyone know how to make my City of residence not private? I don't really care if you all know that I live in Brentwood, CA!
I know how you feel Mike... I just did 2 x 20 @ 1.0 , 1.0 of the new FTP.... Holy Smokes!!! Legs are toast! I had to peel myself off the bike.
So one thing I was thinking about this morning as I wrapped up my Run Test....everyone seems to be progresssing well with mixed results but everyone generally moving in the right direction.....based on my understanding of the physiology of phase I of the OS...we really shouldn't expect to see big improvements in the Tests unless 1.) you started from a dead start and were generally not in/or below what you would consider to be normal shape 2.) you simply didn't test well the first time.
I say this because the first 6-8 weeks are about being comfortable at threshold pace (which is below your max pace)...and about being comfortable (RPE) at that Zone 4 pace....using the Haus analogy...enlarging the foot footprint (square footage) of your haus foundation...not necessarily about runnning faster.....
I would expect to see larger improvement in 5k test paces/vDot after this next phase where we are actually running @ or faster than 5k pace....
Does this sound correct?
Good job testing everyone!
@ Joseph - Your thinking sounds solid to me.
Not run test this week for me. I haven't run in 2 1/2 weeks. Still nursing sore heel, which I now think isn't PF but a strain of where the achillies tendon attaches to my heel bone. All the pain is at the back of my heel, not on the bottom of the heel and foot. Slowly making progress.
Tomorrow I do my bike FTP test at my Computrainer class.
Have a nice weekend everyone.
Saturday Bike-
wu 2.0
2x 12' and 1x 6' (4') at .96, .96. .95
2x 15' (2') at .81 and .81
legs are pretty tired from that one. that's 2 wko's with the new zones and they must be accurate cuz I gotz to work to get it done.
y'all have a great weekend, will check in soon!
Still trying to kick this cold so no Sat. workout for me. We'll see how I feel tomorrow. Don't want to push it too much...
Trying to get workouts in on the road but it's tough. I didn't work out on Thursday or Friday -- just didn't have time. Ran this morning but was only able to fit in a half hour. So then I ran before dinner tonight. Barcelona weather sure is nice compared to Chicago...it's unseasonably warm here so was able to run in shorts!!
Morning 30': http://connect.garmin.com/activity/152350705
Evening 20': http://connect.garmin.com/activity/152495684
Hopefully I'll get in another run before I leave tomorrow, then the challenge will be to get in some runs in Shanghai over the next couple of days...
Cheers!
Bike ... 2x15' and 1x5' @ 1.0, 1.0, 1.0. Then 2x15 @ .85 ,.85
Run 20 min @ EP 8:30
@Matt, my ancestors are from Barcelona. I hope to visit some day before I kick the bucket.
Overall 8.81 miles in 1:00:01, 6:49 pace. Current z4=6:58, z3=7:07, z2=7:24.
10' w/u @ 6:47
3x10'@z4 - 6:33, 6:32, 6:36
4' recoveries (7:53, 7:42, 7:23)
8' @6:43
Incidentally the pace on the last recovery started at about 8:00 pace but then I fell in behind some guy cruising at <7:00 pace so it averaged the time down. In fact when I hit the lap button at the end of 4' I just kept following the guy and ended up with 6:42 for that last 8' segment. <br />
Now off to the airport and on to Shanghai!
http://connect.garmin.com/activity/152635922
Managed to squeak out 2 x 10' Z4 (at new FTP) on the bike this morning while recovering from this stupid cold. Lungs burning on the first and the second 10' was a struggle so that's where I ended it. I wanted to get SOME work in without pushing too hard and delaying recovery. (Or I'm just a whimp LOL) Didn't quite hit the zones but I'll take what I can get...
10' @ .944IF, avg cad 69
10' @ .91IF, avg cad 59
I won't be able to take a rest day tomorrow as I'm traveling Tues. so so more juggling this week. I'm sure tomorrow WKO will go better than today's...
Kim- don't overthink the workout when you're sick. If you're sick enough to be thinking about it, then you're sick enough that it will have some effect on the workout. Just take it as a victory that you even got the sweat in.
Sunday Run-
coaches took it ez on us today. ez 45' run with 5x 20'' uphill strides. nice welcomed break. SOMETHING MEAN MUST BE LURKING RIGHT AROUND THE CORNER.
g'day!
@ Matt and Kim - NIce work by both of you. I admire you both for getting in the workouts when dealing with jet lag or a cold. You guys are tough. And Matt try to get plenty of rest on the flight to China.
@ Chris - Thanks for the advice. You're right about only doing the OS run plan and no more. I think that is how I got into trouble. I was hacking the OS run plan by adding extra mileage (mostly hills) to the Sunday run to prepare for a hilly half marathon in March. I did this in OS 2011, and got away with it for the same race. I guess being 1 year older + doing the Intermediate plan (vs Beginner plan last year) was just a little too much intensity. Oh well, live and learn. Still letting the heel recover, and I'm bagging the half marathon as that will just set my recovery back.
@Joseph, the first 6 weeks are about more than getting comfortable pushing yourself. FTP work is designed to raise the ceiling of the room, where VO2 work is designed to raise your roof. If you're not 'roof-limited', it makes sense to push your ceiling up into the attic a bit, before worrying about your roof.
So, you should expect to see a bump after 6 weeks of FTP work. Not necessarily a huge one (that's often because of extended down time before the start of the block), but FTP work is definitely improving your muscle fitness.
The next phase of VO2 work is about both muscle fitness as well as heart/lung fitness (the delivery system). Returning to more balanced training in the final phase of the OS will continue to push each up.