Home January 2012 OS Group Discussion-January 2012 OS

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


 

Comments

  • got the FTP test done, decent bump from 235 to 247 (indoors, road position). Pretty happy with that progress cuz I've never put those numbers up with an indoors test. And we're only 8 weeks into this gig. I don't expect to keep climbing the watts ladder like that all year. But, sitting at close to 3.3 w/kg, and that will only get better for sure over the season.

    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.

  • good to see ya back into it, Al.

  • @ Al - Welcome back to the fun.  Sounds like you have a smart plan building towards Kona.

  • Since I'll be without a bike for a week I decided to do Saturday's 90' FTP ride today. I was feeling pretty good and although the numbers in the first 2 z4 intervals are each 1 watt lower than last Saturday's ride, the third z4 was MUCH stronger and the z3 was a lot stronger too. Overall it was a good strong workout.

    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
  • gotta be quick...

    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.

  • Posted By Chris Hardbeck on 22 Feb 2012 06:22 PM

    gotta be quick...



    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!

  • Thx Enrique. And not sure about the private settings question. I looked in my settings and didn't see that I had checked (or not) any box regarding this. Just filled in my home city. Nothing jumped out at me. Throw that in the admin forum and they'll get you set up.
  • 2x15 this morning @ .97 and .98 of the new FTP. That was some good work!
  • 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.

     

  • Looks like everyone isw managing well with new FTPs! I was traveling this week so missed the Thurs. bike. Planned on doing it tonight but have a bit of a cold so I might have to bag it. We'll see how I feel tomorrow.
  •  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.

  • Bruce - it's funny (not so funny) that running is the simplest of the 3 disciplines but dang it has the highest cost and risk. I don't mind adding time in the pool or on the bike but I've gotten to a point where I do ONLY what the plan prescribes for the run workouts. I feel that I do not have the big picture in mind when it comes to the running and all I'm gonna do is get hurt or burn the legs out. Hope the heel feels better, bud!


    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!
  • @Joseph- Sounds logical to me!

    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!

  • Got my workout in and threw in a 20 min EZ brick run.

    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.
  • @ Enrique - it is awesome here...you should figure out a way to visit for sure!!
  • I finally got in a quality training run in Barcelona. It is an absolutely gorgeous day here, sunny and clear, high 50's. Actually when I went out to start running there were hoards of people with race numbers around…all walking to the start line of a big half marathon – too bad I didn't know about it beforehand!! In any case that provided great motivation to put in a good hard effort. It felt strange to be running in the warmth and sweating like it was a springtime workout!

    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
  • @Matt- Great workout in awesome surroundings!

    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...
  • Matt - too bad about missing that half in Barcelona. don't get too many chance to 'race' somewhere really cool like that.

    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. 

  • Got in 2hrs of Dallas "hill" climbing yesterday (longest hill is about 75 secs), but did about 20 of them! After last weekend's "base" camp in TX Hill Country, which was the longest I'd rode since IMAZ, yesterdays 2hrs was EASY! Thank goodness too, because my motivation is severely lacking!
  • Fun easy 6 miles with my brother-in-law yesterday. Needed a mental sanity run, after so many lonely runs on the treadmill!

    @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.
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