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WEEK 15 Workouts

foolio_mugooliofoolio_mugoolio
in Group Discussion-January 2012 OS

 Hello,

So my OS got thrown out of wack because of an achilles injury (which I'm glad to say has resolved itself).  So this week for me is a hybrid of test + Week 15 of the OS.

On Tuesday, I did an FTP test and went from 196 to 205 watts, so a small gain there!!

I skipped any run test because I stopped running for 2 weeks to let the achilles heal. Instead I did a long run yesterday of 13 miles. I have a Half Mary on the 28th so I needed to get a long run in NOW.  It went well and I'm excited to be back running again!

http://connect.garmin.com/activity/167135042

 

 

Comments

  • mgraffeomgraffeo
    Glad to hear that your running is back on track (though jumping back in with a 13-miler was a risky move, dude!).

    I'm traveling, so it's another run-only week for me. at 4 runs so far, 2 more to come this weekend.

    Anybody else still out there?
  • morpheusmorpheus
    (peeking around the corner)
  • foolio_mugooliofoolio_mugoolio
    Posted By Mike Graffeo on 13 Apr 2012 12:57 AM

    Glad to hear that your running is back on track (though jumping back in with a 13-miler was a risky move, dude!).





    Yeah, well I have a history of somatization so the longer it takes for something to heal, to more I begin to doubt it is truly a real injury.  So I guess it was more a leap of faith that my Achilles was really ok than a risky move.  I needed to prove to myself this by running the 13 miles.  image

     

    For today's torture, I did 14 minutes of ON time using my new FTP value and related zones. Then 20 min of 80%.  Then another hour at z1.  Then the 25 min brick run at HMP.  Total workout was about 3 hors today.

     

     

     

     

     

     

  • mgraffeomgraffeo
    Nice! Sounds like you are well on your way!

    I took an extra off day yesterday (too much fatigue from business travel), and will head out the door for an hour's run shortly.

    Wondering if any of the rest of the crew is out there...
  • morpheusmorpheus
    u guys are like the last peeps on The Walking Dead.

    ''Helloooo....anyone out there?.....hello?''

    I'm still steady as she goes.
    have transitioned into the last 8 wks of a HIM plan.
    that was kind of a big jump, just time wise (on the longer bike and run wko's)
    handled the bike fine, cuz it's spring and we all want to ride more.
    and the first long run that I fell into jumped up to 105', with work in it, you know the drill.
    I was very impressed that the OS runs had me ready this kind of jump.
    I was nervous going into it, but when I finished I felt like ''OK, these guys know what they're doing''.
    But, I did jump in a very cold tub afterwards just to be safe.

    Next week's long run will be even trickier. I'm gonna have to start it at about 4am. So, I may do more z2 and play the 'work' by feel.

    good to see you guys still at it, working hard.

    careful with those injuries & don't forget the family!
  • talltimtalltim
    Still hanging on in the Jan OS ... workouts more or less on plan last week, with the usual juggles for one thing or another. A bit behind on bike, but run is going relatively well. Getting pretty tired ... about the same point in the plan as last year ... glad I'm not transitioning directly into the later stages of a HIM plan like I did last spring. Mental six pack required for that to be sure.

    Did the local LA Merrill Mud Run series 10K in lieu of my plan run yesterday. Very fun, very mudy .. but I'm beat up today from all the elevation changes and the physical challenges. Never too old to play in the dirt, I suppose.

    Everyone have a good week!

  • Bruce ThompsonBruce Thompson

    I'm still hanging in there.  Just had a long week of travel to Phoenix and then Charleston, SC for a wedding.  I was able to get only 1 bike wo in, but I was able to start back up with a minimal running effort.  I ran 4 times - 1 mile last Tuesday, 1.5 miles on Wed, 4 on Sat, 3 on Sunday.  My heel/achilles was fine both during and after all the runs, but it is amazing how ones quads can get out of running shape.  Even with all the biking I've been doing the last 8 weeks, my quads were sore from the pounding of running.  And I was just doing Z1 pace.  Anyway, I'm super glad to be running again.  Now I just have to be careful not to do too much too soon. 

    Good luck to all this week.  Stay healthy.

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