Posted By Geoff Wieczynski on 09 Jan 2010 12:44 PM
Ok. I tried my 2X20 again. I held it for the first 20', but on the second set I pulled the plug 3 or so minutes into it. And that set was 18 watts lower. My general fitness has fallen WAY down. So, this first month for me will be building general fitness in OS. Not even images of Starky blowing EN chow could keep me going today! Part of it is mental toughness, part is fitness and part is new job, while stilling doing the old job.
Ok--so I'm reframing the day (thanks Al). I had a great workout with spin-ups and a bunch of 2X1 (1') warmups and a solid set of 20' at threshold and then a final set of 3 minutes at near threshold. I'm going to use 190 normalized watts (from the 20' set) as my threshold and move on. It is way down from my high of 235--which means I'm going to get hecka big number improvement during this OS. It was a great workout.
Not trying to be harsh here Geoff, but got to give it to you straight. If you couldn't go 2X20' @ 190 then it's not your current FTP. I know where you're coming from but you have to just put what you used to be able to do away and acept whetevr you can currently do. My first test after time off I always tape over the display on my PM. I don't want to target any specific wattage or get discouraged if I'm not meeting expectations. If you're using an overestimate of FT you may likely dig yourself a hole with he aggressive OS sessions.The PM can be cruel but it doesn't lie...unless you have an Ergomo like me
It is just too darn cold to VDOT test outside. If my route finished up closer to my front door than 2 miles, I might do it. I have always had a tough time getting home afterwards, but I think all of my sweat will be frozen and I will be miserable. The weather will be great except for the temps. So I'll just do the planned workout and hope it warms up a bit next weekend. I am pretty sure that I never tested in below freezing temps. My route for the workouts always end about 1/2 mile from home, if I plan it right.
@matt sullivan nice work, always good to see those numbers go up and then to hit them on the second interval you know it's no fluke.
@Marianne I'm glad I'm not the only one in the January OS who would post pics running w/ their best training partner (dog). Awesome! My favorite workout is a 45 min tempo run w/ my ridgeback, Ferris.
@Jim your goals are pretty much spot on w/ me, keep posting your progress. Good work
we are going to get some nicer weather here in Iowa this week so I might actually be able to do a run outside, I've got cabin fever bad
Bike test done. super hard! had not been outside on the bike at all since IMAZ and only a 45 minute trainer ride early in the week this week. even had to adjust speed magnet on warm up lap, since it had previously been set to race wheels.
complete numbers available upon request, since inadvertantly left them at home, but here's what i remember:
FT: 240; down from 265 before IMAZ;
Int 1: 20 min; 250 NP;
int 2: 20 min: 231 NP;
max HR: 189;
avg cadence 79;
play by play and perspective for those who care:
-trying more aggressive aero position = worked well, felt good, will lower seat 0.5cm for next ride;
-main goal of this initial test is to get you on the bike and pushing hard. if you did that, even if you did not finish the test, then it's still a victory. don't forget that!
-first 20minutes started fine. going in my plan was to pedal perfect circles, especially when the suffering kicks in. in other words, just keep perfect form, be patient and everything else will take care of itself. also, there's no way i was going to be stronger than before, so i did not go any higher in watts, than my last test. finally, i decided that my test would not begin until i started to REALLY suffer. a psychological trick to shorten the time of the test.
-the last 4 minutes were especially hard, but that was just the signal for me to really focus on perfect circles. sure enough, my watts were holding solid. finished the first interval, but it was clear to me that another 250 was not in the cards....thanks a lot winchell's apple fritters during the off season!
-2 minutes in between: simply calmed my self down, kept up the watts relatively high-above 200, by simply staying perfect with the circles--this took no perceived effort, since i was just keeping momentum. stopped pedaling for just enough time to take a drink from bottle.
-second interval: readjusted my effort. goal was to stay above 240. for this interval, the discomfort came only after 8minutes. i kept pushing, but watts were staying near 230, so at that point i focused on staying above 230. in the last minute i pushed really hard and finished with nothing in the tank.
that's about it. 240 is totally fine with me for a first test. diet, more practice in the new position, more yoga, consistently following the EN plan, will get me back and beyond soon enough.
... count your blessings if you live somewhere warm this week! I guess there are not many of us that do given this weather pattern! I'm feeling slow during week 1 of the OS, but somehow I think I'll be faster without a pair of YaTrax on my feet! Still, I have confidence that as a new member of EN, and with some work on my part, my body will be a lethal weapon come race season!
Be safe everyone and remember that there is no such thing as bad weather, only bad clothes!
Great work team. Marianne, I enjoy reading about your adventures in Little Rock. Our dog, Dudley, is a 110lb Great Pyrenees, and he only runs for very short distances, so I stick to the Treadmill when it gets cold. I did, however, get in a 30 min swim OUTSIDE (34 degrees). A warm high-noon Houston sun, no wind, and water that was 85 degrees made it surprisingly comfortable. I even noticed a little tan this morning!
I got my testing done and followed the schedule, but was still recovering from the Holiday Run Challenge. I decided to hit it pretty hard, because my OS emphasis will be on the bike.
Monday Inside FTP Test: 244w for 42:00 and 2.8w/kg
Wednesday Treadmill V-dot test: 7:49 pace for 3 miles at 1% grade and V-dot 40
Inside FTP about 15w below outdoor test last month. I really don't like the trainer, but will be using it throughout the season for consistency. I will likely be able to get outside, particularly on Saturdays, so I will use my recent outdoor FTP (259w) for those sessions. Next test, I may need to repeat both indoor and outdoor (ouch).
Treadmill V-dot nearly identical to last outdoor test, so I suspect that I gained some fitness (I was cheating and running a couple of OS run workouts each week for about a month). I did gain about 5 lbs over the holidays, so I will be signing up for the Body Comp Group this afternoon.
The 2x8" on the Bike and 2x1mi Treadmill runs felt about right. Not hard, certainly not easy (especially the bike). Really need to get used to the trainer. I am really not that concerned that I'm not pushing hard enough. A number of comments on the "Over 50" Forum indicate that "downgrading" our training, in specific cases, may give us the best overall result . As I indicated above, I am planning a couple of Olympic Distance races in April, so I will maintain contact with the pool through the OS. Hope week 2 weather is a bit less extreme, then again, its really not an excuse for the next 19 weeks
0 degrees felt like -12 when I went out! Did an easy 2 miles at 8:30 pace. The hip is feeling great. The roads were clear so I didn't need my screw shoes.
It was a "toasty" 19-23 degrees during my run. I am feeling bad for those of you not accustomed to this cold.
I had actually felt bad about skipping the VDOT test due to the cold, but then I went out for the run and realized that the sidewalks and roads were not as clear as I assumed that they would be since it hasn't snowed for 2 days. I was still dancing around quite a bit of ice. Guilt is gone. I prefer to actually run rather than be sprawled on the ground going "Wha?" and having drivers gawking at me (but they rarely stop to ask if I am OK).
It was sunny, so I could get away with fleece tights and no wind pants. My hat and neck gaiter were key to keeping me toasty warm throughout.
Came home and did core workout. Thank goodness those are relatively short.
Then the shower wouldn't heat up. I was shivering, running around the house turning all of the thermostats down so that the furnace would send the hot water to the bathroom. No ice bath today!
Saturday ride went and got off the bike feeling like I worked but wasn't totally shot. Took it easy and stretched the rest of the day. In all I felt good and pleasantly surprised by my ability to handle the ride.
Sunday morning came, that's when my legs said "you did something yesterday". Not in a bad way but more in a way that reminded me of what it's like to be training again
All in all looking forward to the run today as well as to the future weeks of training. If this is a small week and is an indication of what's to come, I can see big gains "to be had" following this program.
Thanks and good luck with week 2 to everyone Steve
taking a rest day today.....due to scheduling! although temp is up to 39 and nice day for a bike ride doesn't quite work late Sunday afternoon instead heading out clean out car and sort out "gym bag" what a mess in there! hope everybody's day went well! I think I am "behind" on some week 1 workouts in that I didn't do any fast running and didn't do yesterday's bike ride, but I am still in PT so just being able to get out there is success for me! and with that I am celebrating 23 miles ran last week! (Matt, Nemo, Kitima and others that have been running injured can appreciate this with me!!) but only biked 27!!
Got the run in earlier today but just getting time to post now.
I have 4X1/2 z4/TP (3') mile on my schedule today (5:20; 5:32; 5:22; 5:21). I was on a treadmill so the only reason for the long second interval was due to me not watching the distance and I went a little over.
I skipped the optional brick on Saturday in favour of recovery. Looking forward to running 4 times next week but recovery will be important.
@Marianne- LMAO at the matching bandanna! An I can really appreciate the 23 mile in a week celebration! Heck, I'd be happy for just 2 right now!
@Matt- I'm glad you made the switch to the Jan OS too So nice to see it's really working out for you- seriously.
@Michele- no hot water after the cold run??? That's like death. I keep an electric blanket around for those emergencies. Once you get chilled from a run like that, it seems you stay cold all day!
@John- great job with your testing. 15W below your outside FTP sounds par for the course and your plan to use your recent outside FTT results when you can get outdoors is a good one.
@Gilberto: mmmmmmmmm, apple fritters! Why did you have to mention those? Seriously, you had a great first test. Most folks don't do so well the first time out (or the first time in the season!
@ Geoff- I agree with Joel, 20 min at 190 is not an FTT and if you couldn't hold 190 for the second 20 min, then 190 is not your FTP. That said- don't worry about the fact that perhaps for a few weeks you are working at a FTP that seems below your pay grade. You will bounce back very quickly IF you work at the right intensity. Don't blow your OS by working at an intensity that is too high for your fitness right now.
Fun with fitness on the slopes: Today, a run called "Long Shot" opened up for the first time this season. Not a steep route, but, well, long. Drops 3200 vertical feet in 4 miles, the top third through a natural tree glade from a long-ago fire. Since I'm a committed powder hound, we (snow-boarding 19 y/o daughter) showed up at the rope drop on schedule at noon. Usually, it's a very steep climb up a single track set of post-holes in the snow, like the trek to the Klondike over Chilkoot pass to Dawson, but today, we went up a 20' wide snowcat track. 100 of us, sort of like a mass swim start, except no one knew how to seed themselves. I was about 60 folks back, but went into endurance race mode - get up to a manageable effort level and hold it until the final sprint at the top. I passed 50 folks, some stopped, some slogging, some just sightseeing, in the race to get season's first tracks in the woods from the top of the mountain. Reward: the best trip down so far on this ski trip, thanks to first three weeks' worth of bike and run intervals from my mid-Dec start of the Jan OS. Untracked, "bottomless" powder for who knows, maybe 100 turns. Again, thanks to endurance sport training for helping me stay ahead of the younger snowboarding hordes shredding it up behind me. "There are no friends for first tracks."
Good first week of OS. Feeling good tired muscles right now. I ran my interval run today at the Y. Kids we're with me because I send my husband on a ski trip to Vermont. The Y is a interesting place to run. It doesn't beat running outside of course but when you are stuck in Rochester NY, it's prettry hard to hit intervals without worring about footing. So I choose the track at the Y. It's a 1/16 mile track though and I feel a bit like a guiney pig but it's warm, I can dress down and it's a lot easier to nail the intervals. I wish my Garmin 305 worked a bit better though there. I'm sure there is a way to make it work inside. I will figure it out. The walker's become obstacle too but somewhat of a game too. Runner's add competition which is always good for interval as long as I stay within my zones.
It's nice to feel the hard burn in my lungues from hard effort especially in the run. The bike went well too. I got a fan and it made a big difference. A bit more focused there is needed especially in form, something i will work at next week. I felt a little out of my element in the beginning of the week and worried about the pain but it feels sooo good afterwards. Now i'm looking forward to next week and more welcoming of the pain. I entered the cave and as tough as it is, the results are awesome.
Nice group we have in January...Let's keep it going !!
Ok, bike test & VDOT done this week...FTP is 239, same as Nov...and my VDOT is the same as my test in Nov too...43. The frustrating thing is I've been at both of the marks since late summer...oh well, at least they didn't go down!
Great workout today...had to move week 2's bike workout (3x8') to today because of travel. Today I owned the Pain Cave, here are the highlights:
I hate the snow right now! I thought I would get outside today since we are working into a good mid-winter midwestern heat wave (it got above 20 today). Apparently my nice polar watch doesn't like the cold. Halfway through my first interval it freaked out on me. It didn't work right the rest of the run. I also wasn't counting on how much the snow drifted back over the trails which hampered my speed.
Turning off my whining now...
What are you other cold weather residents doing about your speed work for running? I did my VDOT test on the treadmill, but I can't count on getting the same one every time. There isn't a consistently clean patch of path or road that will let you do much outdoors. Easy runs are okay, but if you're trying to mix in intervals... GOOD LUCK! I would like to train outdoors as much as possible, but with the interval work I could never guarantee my ability to hit them right now. Input and thoughts are appreciated.
Tom - Do the treadmils have an HR function? The ones I use in various gyms all accept Polar strap HR input. You could use HR zones as a substitute. I don't know how much snow there is in IA now, maybe local school tracks are not an option. Finally, if you suspect different treadmills have different speeds, you could adjust the speed based on your HR (watch or treadmill) and preceived rate of exertion. Hitting the EXACT speed s not really required; something close should do the trick, anywhere between 6:40-7:00 min/mile ought to be fine, as long as you are near your HR zone.
Hitting the EXACT speed s not really required; something close should do the trick,
Agreed. 5 seconds over/under (the likely difference in the TM calibration) isn't gonna kill you and it's not gonna make you have any less fitness gains either. Your within the range, your fine. So just don't sweat it. If you have a Garmin or Polar that uses a footpod that could help- but it's not critical. What is going to be a little more important is to try the best you can to get that same TM when you do your next vDot test. That way you know the 20 second improvement and bump in vDot is pretty reliable and not just a function of hopping on a treadmill with more favorable speeds.
Posted By Nathalie Bruneau on 10 Jan 2010 07:55 PM
I wish my Garmin 305 worked a bit better though there. I'm sure there is a way to make it work inside. I will figure it out. The walker's become obstacle too but somewhat of a game too. Runner's add competition which is always good for interval as long as I stay within my zones.
@Nathalie, Garmin sells (of course, separately) a ~$100 footpod that attaches to your shoelaces, that can track distances - and therefore pace - a little better indoors. I've bought one, but still haven't sync'd it up to my 305 yet, that's on the to do list for this week.
Thanks @Nemo and @Al. The tracks aren't a better option. They don't clear them at all here. I'll stick with the HR zones for my treadmill workouts for now. Hopefully in about a month things will start to clear up a little and I can hit the great outdoors.
Tom- Linda Patch and I had a good conversation about this last winter. I ended up finding a stretch of road about 1.25 miles long that has light enough traffic that I can run closer to mid-lane and no one really gets pissy with me. We also discussed finding a long driveway, like at a school, and just running back and forth on it. Folks might think you are nuts, but it's safer than other options. Around here it seems like every school has a long curved drive with out and back totalling 0.5 mile or more. Just what I do for safety sake.
Comments
Not trying to be harsh here Geoff, but got to give it to you straight. If you couldn't go 2X20' @ 190 then it's not your current FTP. I know where you're coming from but you have to just put what you used to be able to do away and acept whetevr you can currently do. My first test after time off I always tape over the display on my PM. I don't want to target any specific wattage or get discouraged if I'm not meeting expectations. If you're using an overestimate of FT you may likely dig yourself a hole with he aggressive OS sessions.The PM can be cruel but it doesn't lie...unless you have an Ergomo like me
It is just too darn cold to VDOT test outside. If my route finished up closer to my front door than 2 miles, I might do it. I have always had a tough time getting home afterwards, but I think all of my sweat will be frozen and I will be miserable. The weather will be great except for the temps. So I'll just do the planned workout and hope it warms up a bit next weekend. I am pretty sure that I never tested in below freezing temps. My route for the workouts always end about 1/2 mile from home, if I plan it right.
@Marianne I'm glad I'm not the only one in the January OS who would post pics running w/ their best training partner (dog). Awesome! My favorite workout is a 45 min tempo run w/ my ridgeback, Ferris.
@Jim your goals are pretty much spot on w/ me, keep posting your progress. Good work
we are going to get some nicer weather here in Iowa this week so I might actually be able to do a run outside, I've got cabin fever bad
Bike test done. super hard! had not been outside on the bike at all since IMAZ and only a 45 minute trainer ride early in the week this week. even had to adjust speed magnet on warm up lap, since it had previously been set to race wheels.
complete numbers available upon request, since inadvertantly left them at home, but here's what i remember:
FT: 240; down from 265 before IMAZ;
Int 1: 20 min; 250 NP;
int 2: 20 min: 231 NP;
max HR: 189;
avg cadence 79;
play by play and perspective for those who care:
-trying more aggressive aero position = worked well, felt good, will lower seat 0.5cm for next ride;
-main goal of this initial test is to get you on the bike and pushing hard. if you did that, even if you did not finish the test, then it's still a victory. don't forget that!
-first 20minutes started fine. going in my plan was to pedal perfect circles, especially when the suffering kicks in. in other words, just keep perfect form, be patient and everything else will take care of itself. also, there's no way i was going to be stronger than before, so i did not go any higher in watts, than my last test. finally, i decided that my test would not begin until i started to REALLY suffer. a psychological trick to shorten the time of the test.
-the last 4 minutes were especially hard, but that was just the signal for me to really focus on perfect circles. sure enough, my watts were holding solid. finished the first interval, but it was clear to me that another 250 was not in the cards....thanks a lot winchell's apple fritters during the off season!
-2 minutes in between: simply calmed my self down, kept up the watts relatively high-above 200, by simply staying perfect with the circles--this took no perceived effort, since i was just keeping momentum. stopped pedaling for just enough time to take a drink from bottle.
-second interval: readjusted my effort. goal was to stay above 240. for this interval, the discomfort came only after 8minutes. i kept pushing, but watts were staying near 230, so at that point i focused on staying above 230. in the last minute i pushed really hard and finished with nothing in the tank.
that's about it. 240 is totally fine with me for a first test. diet, more practice in the new position, more yoga, consistently following the EN plan, will get me back and beyond soon enough.
be strong and keep up the good work!
gh
Good work Gilberto! Not bad for a first test at all!
@Gilberto- Great job. I might take those "tricks" to make the test feel shorter.
... count your blessings if you live somewhere warm this week! I guess there are not many of us that do given this weather pattern! I'm feeling slow during week 1 of the OS, but somehow I think I'll be faster without a pair of YaTrax on my feet! Still, I have confidence that as a new member of EN, and with some work on my part, my body will be a lethal weapon come race season!
Be safe everyone and remember that there is no such thing as bad weather, only bad clothes!
Mike "YakTrax" Blackburn
Great work team. Marianne, I enjoy reading about your adventures in Little Rock. Our dog, Dudley, is a 110lb Great Pyrenees, and he only runs for very short distances, so I stick to the Treadmill when it gets cold. I did, however, get in a 30 min swim OUTSIDE (34 degrees). A warm high-noon Houston sun, no wind, and water that was 85 degrees made it surprisingly comfortable. I even noticed a little tan this morning!
I got my testing done and followed the schedule, but was still recovering from the Holiday Run Challenge. I decided to hit it pretty hard, because my OS emphasis will be on the bike.
Monday Inside FTP Test: 244w for 42:00 and 2.8w/kg
Wednesday Treadmill V-dot test: 7:49 pace for 3 miles at 1% grade and V-dot 40
Inside FTP about 15w below outdoor test last month. I really don't like the trainer, but will be using it throughout the season for consistency. I will likely be able to get outside, particularly on Saturdays, so I will use my recent outdoor FTP (259w) for those sessions. Next test, I may need to repeat both indoor and outdoor (ouch).
Treadmill V-dot nearly identical to last outdoor test, so I suspect that I gained some fitness (I was cheating and running a couple of OS run workouts each week for about a month). I did gain about 5 lbs over the holidays, so I will be signing up for the Body Comp Group this afternoon.
The 2x8" on the Bike and 2x1mi Treadmill runs felt about right. Not hard, certainly not easy (especially the bike). Really need to get used to the trainer. I am really not that concerned that I'm not pushing hard enough. A number of comments on the "Over 50" Forum indicate that "downgrading" our training, in specific cases, may give us the best overall result . As I indicated above, I am planning a couple of Olympic Distance races in April, so I will maintain contact with the pool through the OS. Hope week 2 weather is a bit less extreme, then again, its really not an excuse for the next 19 weeks
0 degrees felt like -12 when I went out! Did an easy 2 miles at 8:30 pace. The hip is feeling great. The roads were clear so I didn't need my screw shoes.
Right on Matt. Thanks - I needed that! I have to say, with the sun out, it was nice. A good day for a run!
It was a "toasty" 19-23 degrees during my run. I am feeling bad for those of you not accustomed to this cold.
I had actually felt bad about skipping the VDOT test due to the cold, but then I went out for the run and realized that the sidewalks and roads were not as clear as I assumed that they would be since it hasn't snowed for 2 days. I was still dancing around quite a bit of ice. Guilt is gone. I prefer to actually run rather than be sprawled on the ground going "Wha?" and having drivers gawking at me (but they rarely stop to ask if I am OK).
It was sunny, so I could get away with fleece tights and no wind pants. My hat and neck gaiter were key to keeping me toasty warm throughout.
Came home and did core workout. Thank goodness those are relatively short.
Then the shower wouldn't heat up. I was shivering, running around the house turning all of the thermostats down so that the furnace would send the hot water to the bathroom. No ice bath today!
Stay warm all! Jan OS Team is ROCKIN'!
Sunday morning came, that's when my legs said "you did something yesterday". Not in a bad way but more in a way that reminded me of what it's like to be training again
All in all looking forward to the run today as well as to the future weeks of training. If this is a small week and is an indication of what's to come, I can see big gains "to be had" following this program.
Thanks and good luck with week 2 to everyone
Steve
Got the run in earlier today but just getting time to post now.
I have 4X1/2 z4/TP (3') mile on my schedule today (5:20; 5:32; 5:22; 5:21). I was on a treadmill so the only reason for the long second interval was due to me not watching the distance and I went a little over.
I skipped the optional brick on Saturday in favour of recovery. Looking forward to running 4 times next week but recovery will be important.
Gordon
@Marianne- LMAO at the matching bandanna! An I can really appreciate the 23 mile in a week celebration! Heck, I'd be happy for just 2 right now!
@Matt- I'm glad you made the switch to the Jan OS too
So nice to see it's really working out for you- seriously.
@Michele- no hot water after the cold run??? That's like death. I keep an electric blanket around for those emergencies. Once you get chilled from a run like that, it seems you stay cold all day!
@John- great job with your testing. 15W below your outside FTP sounds par for the course and your plan to use your recent outside FTT results when you can get outdoors is a good one.
@Gilberto: mmmmmmmmm, apple fritters! Why did you have to mention those? Seriously, you had a great first test. Most folks don't do so well the first time out (or the first time in the season!
@ Geoff- I agree with Joel, 20 min at 190 is not an FTT and if you couldn't hold 190 for the second 20 min, then 190 is not your FTP. That said- don't worry about the fact that perhaps for a few weeks you are working at a FTP that seems below your pay grade. You will bounce back very quickly IF you work at the right intensity. Don't blow your OS by working at an intensity that is too high for your fitness right now.
As for me- I gotta go- dinner is ready!!!
Fun with fitness on the slopes: Today, a run called "Long Shot" opened up for the first time this season. Not a steep route, but, well, long. Drops 3200 vertical feet in 4 miles, the top third through a natural tree glade from a long-ago fire. Since I'm a committed powder hound, we (snow-boarding 19 y/o daughter) showed up at the rope drop on schedule at noon. Usually, it's a very steep climb up a single track set of post-holes in the snow, like the trek to the Klondike over Chilkoot pass to Dawson, but today, we went up a 20' wide snowcat track. 100 of us, sort of like a mass swim start, except no one knew how to seed themselves. I was about 60 folks back, but went into endurance race mode - get up to a manageable effort level and hold it until the final sprint at the top. I passed 50 folks, some stopped, some slogging, some just sightseeing, in the race to get season's first tracks in the woods from the top of the mountain. Reward: the best trip down so far on this ski trip, thanks to first three weeks' worth of bike and run intervals from my mid-Dec start of the Jan OS. Untracked, "bottomless" powder for who knows, maybe 100 turns. Again, thanks to endurance sport training for helping me stay ahead of the younger snowboarding hordes shredding it up behind me. "There are no friends for first tracks."
Good first week of OS. Feeling good tired muscles right now. I ran my interval run today at the Y. Kids we're with me because I send my husband on a ski trip to Vermont. The Y is a interesting place to run. It doesn't beat running outside of course but when you are stuck in Rochester NY, it's prettry hard to hit intervals without worring about footing. So I choose the track at the Y. It's a 1/16 mile track though and I feel a bit like a guiney pig but it's warm, I can dress down and it's a lot easier to nail the intervals. I wish my Garmin 305 worked a bit better though there. I'm sure there is a way to make it work inside. I will figure it out. The walker's become obstacle too but somewhat of a game too. Runner's add competition which is always good for interval as long as I stay within my zones.
It's nice to feel the hard burn in my lungues from hard effort especially in the run. The bike went well too. I got a fan and it made a big difference. A bit more focused there is needed especially in form, something i will work at next week. I felt a little out of my element in the beginning of the week and worried about the pain but it feels sooo good afterwards. Now i'm looking forward to next week and more welcoming of the pain. I entered the cave and as tough as it is, the results are awesome.
Nice group we have in January...Let's keep it going !!
Nathalie
Great workout today...had to move week 2's bike workout (3x8') to today because of travel. Today I owned the Pain Cave, here are the highlights:
Lap 2 (0:08:00.00):
Duration: 8:00
Work: 112 kJ
TSS: 12.9 (intensity factor 0.985)
Norm Power: 235
Min Max Avg
Power: 184 288 235 watts
Lap 4 (0:08:00.00):
Duration: 8:00
Work: 112 kJ
TSS: 12.8 (intensity factor 0.981)
Norm Power: 235
Min Max Avg
Power: 180 307 235 watts
Lap 6 (0:08:00.00):
Duration: 8:00
Work: 113 kJ
TSS: 12.9 (intensity factor 0.984)
Norm Power: 235
Min Max Avg
Power: 117 293 236 watts
Entire workout (204 watts):
Duration: 55:18
Work: 657 kJ
TSS: 70.5 (intensity factor 0.893)
Norm Power: 213
VI: 1.05
Pw:HR: 8.45%
Pa:HR: 17.18%
Distance: 20.373 mi
Grade: 0.0 % (25 ft)
Min Max Avg
Power: 0 327 204 watts
Followed by a nice EP brick in my Vibram Five Fingers. A great day and feeling great!
Turning off my whining now...
Tom - Do the treadmils have an HR function? The ones I use in various gyms all accept Polar strap HR input. You could use HR zones as a substitute. I don't know how much snow there is in IA now, maybe local school tracks are not an option. Finally, if you suspect different treadmills have different speeds, you could adjust the speed based on your HR (watch or treadmill) and preceived rate of exertion. Hitting the EXACT speed s not really required; something close should do the trick, anywhere between 6:40-7:00 min/mile ought to be fine, as long as you are near your HR zone.
Agreed. 5 seconds over/under (the likely difference in the TM calibration) isn't gonna kill you and it's not gonna make you have any less fitness gains either. Your within the range, your fine. So just don't sweat it. If you have a Garmin or Polar that uses a footpod that could help- but it's not critical. What is going to be a little more important is to try the best you can to get that same TM when you do your next vDot test. That way you know the 20 second improvement and bump in vDot is pretty reliable and not just a function of hopping on a treadmill with more favorable speeds.
@Nathalie, Garmin sells (of course, separately) a ~$100 footpod that attaches to your shoelaces, that can track distances - and therefore pace - a little better indoors. I've bought one, but still haven't sync'd it up to my 305 yet, that's on the to do list for this week.
Tom- Linda Patch and I had a good conversation about this last winter. I ended up finding a stretch of road about 1.25 miles long that has light enough traffic that I can run closer to mid-lane and no one really gets pissy with me. We also discussed finding a long driveway, like at a school, and just running back and forth on it. Folks might think you are nuts, but it's safer than other options. Around here it seems like every school has a long curved drive with out and back totalling 0.5 mile or more. Just what I do for safety sake.
Good luck.
M