Home January 2012 OS Group Discussion-January 2012 OS

Week 17 Workouts

 Coming off of a bad weekend of being sick, I felt pretty good yesterday.  I did my run during lunch on the TM.  Just 50 minutes with 8x10 strides and the rest at MP pace.

Then in the evening, I did a BIKE FTP workout of 3 sets of 15', 12', and 15' at FTP.  The second set was tough compared to 1 and 3, interestingly.  All in all was a 65 min bike ride on the trainer.

Heading out the door now to do a run: 3 x 1200 @ TP then around 30 min at MP pace.

Oh! And I've got a half marathon on Saturday up in Folsom, CA.  4000 runners expected.  Should be fun!  

Enrique

Comments

  • Ok. So I did my run yesterday at lunchtime. It was "only" 3 x 1200 at TP 7:27 and considering that I lowered my VDOT by 1 recently due to taking time off for the achilles thing, but man was that tough! I finished up with about 25' at MP pace 7:50ish. After not running really hard for several weeks, my legs are not as "fast" as they were 5 weeks ago. I wonder how my half mary will go on Sat.

    This morning, I pumped out a FTP bike workout: 15' x 2 at FTP with 4' RI. Tomorrow, an easy 20' jog and then rest for the half.

    EP out!



  • Nice work, Enrique! I've had a really off week, took M and T off due to some fatigue and lack of sleep, travelling all day W, got a short run in on R before getting kicked off the treadmill (apparently the guests underneath the gym in the hotel would rather be sleeping at 5:20am than listening to me run). Nothing since then, so I'm looking forward to a ride on Saturday!
  • @ Mike G - Congrats on the Age Group National qualification.  Well done...  Good luck.

    @ Enrique - Your fitness will come back quickly.  Just make sure you take care of that achillies.

    I've had a pretty good week on the bike and in the pool, but  my heel was acting up again.  So no running at all.  Rested on M.  Tues did bike FTP - 2x12'@ 265W (4' @160W), 2x5' @265W.  Had to break the 3rd interval into 2 segments to hold the watts.  Then swam in the pm - 1500 m in 40'.  Hit a PR low golf score of 85 (50" + 35 strokes) for 50 m.  Ok so that still is not great but this time last year my golf score was 95. Wed - crazy at work so rest.  Thur - bike FTP again.  3 x 11' @ 260w + 9' @ 220W.  Fri - Swam 2000m in am .   Also met Julie Dibens at the Trek LBS in the pm.  Trek is her sponsor and she was giving a talk.  About 40 people showed up.  Nice lady, she signed my IMCDA finishers hat - it was the race she won last year.  She was on crutches as she had foot surgery 6 weeks.  She hopes to get well in 2012 and return to racing in 2013.  Today I did an EZ 90' spin + 60'swim.  I've got a FTP bike test tomorrow at my last Computrainer class so took it EZ on the pace.  Then went to my son's HS rowing regatta.  It is one of only 2 HS regattas that are actually in Chicago each year.  He is the stroke seat for the 8s boat and they did great today.  BTW - as a sophmore he was in the boat that won the varsity 2nd 8s HS national championship 2 years ago.  He just decide he going to Purdue next year for biolological engeenering and to row club crew.  He thought a lot about rowing Div 1 in college ( and was recruited) but decided he rather study (can you believe that) and still row on a club for enjoyment.  He didn't want his entire college experience to be about rowing.  I must say i was surprised and delighted with his mature decision.

    Are the 3 of us the only ones left posting in the Jan OS? 

  • I'm checking in @ my week 11. The next two weeks will be marking time as I travel to/from and do Wildflower - relays both on Sat and Sun (Swim/Bike the HIM, then run 10K). I've added swimming the past four weeks, and have started to see some reasonable numbers at last, although nothing like what I used to do pre-2010. This week was a set of 100s (yds) descending from 1:40 to 1:30. And I did a 20:55 5K race a week ago, as my test, which is a touch better than the same time (in the OS) last year.

    This will be my longest OS with EN, as I plan to go for the full 20 weeks - years past, I would pull the plug early to prep for IM CDA. I'm eager to see if I can get my end of summer FTP back to where it was 3 years ago with some concentrated OS agony and 4 judiciously placed BBW/BBTs.

    I'm sticking with the strategy of one FTP and one VO2 max WKO per week, plus weekend rides, thruout the OS. That seems to sit better with me, attitude and fatigue-wise, then slamming 8 weeks @ FTP, then 6 weeks @ VO2. OTOH, I'm following the run program to the letter. 3 swims (~2500 yards), and two weight sessions (25-30 minutes) per week in addition.

  • @Bruce -- That is cool that you heard Julie Dibens speak and had a chance to meet her. Neat story about your son too. Sounds like he's got his priorities straight.

    @Al -- Good luck at Wildflower! I hope to do that event some day... It's so close to me. (Just a few hundred miles is all). Nice 5K too. Congrats. I'm doing one this Sunday and would love to get anywhere near the time you got!

    I did that half marathon on Saturday... not my best performance, but finished in 1:46:08 (19/103 AG). Considering the recent achilles issue and lack of running... I'm happy with it. I really just had a blast racing with a bunch of people up on Sacramento. It was a gorgeous day and the event was well done.

    Another week of OS done. image

  • @ Al - Sounds like you are getting your speed back in the water and on the land.  Nice 5k time.  Good luck @ Wildflower.  Like Enrique, I'd like to do that race someday, but it is a long way from Chicago.  Maybe some day, with a little long range planning.

    @ Enrique - congrats on your good 1/2 marathon.  Since you didn't mention it, I'm assuming the achilles was ok...good news.

    My FTP test at my last Computrainer class was a bust.  Only one other person (out  of 14) in the class showed up and she didn't do the test, so it was hard to get motivated.  Anyway, I started out 20 watts below my last FTP (276W) since I've missed lots of workouts (flu, work travel, etc) since the last test, but I still felt like crap.  After 10 minutes I could barely hold it.  At 14' the wheels came off, I dropped another 10 watts, and  I just threw in the towel.  First time I've ever quit on a test or set of intervals.   I just didn't have the willpower.  Took today off, and am just going to do some stretching tomorrow.  Maybe I just need some rest and a mental break.  I just wish my damn heel would get better - I really miss the freedom of running and I sure don't get that feeling on a trainer or in the pool.  Well, it is finally starting to get warm enough to ride outside so maybe that will help.

  • @Bruce -- hang in there! There's good days and bad days. I feel like I just got through some dark times myself....
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