Great work Geoff & Gordon! I don't know about the rest of you, but the south wind has started to move in here and that means warmer temps are on their way YEEEEHA! Even if I am stuck in the pool I'll be happier driving to/from!
I did a ladder set of intervals in the pool today. I swear at one point I thought I might pull a hammy I was working so hard, and then thought how funny telling THAT story would be! Thankfully nothing like that happened. I see a new massage therapist tonight and I'm really hoping he can help me get some mobility in these calfs back and encourage recovery.
I don't know about the rest of you, but the south wind has started to move in here and that means warmer temps are on their way YEEEEHA!
Just heard similar news and couldn’t be happier. This means, starting Saturday, the runs are outside again! Once the ice melts some at least. Call me paranoid but I'm just not into running outside with that much ice around.
awesome news on the weather same here in Iowa. Above freezing for a short period almost every day in the forecast. That is good because we need kind of a slow melt otherwise we are going to get some wicked flooding. I might actually try some running outside, I've snowshoed x2 this week and will again today albeit to get to my ice fishing spot.
Yeah- when I saw that Saturday high of 45 I was psyched. For a moment I considered riding outside. But avoiding ice, puddles, cars, etc and trying to get the work done, it would be too much. But Hallelujah! Warm up a bit before the snow on Sunday/Monday.
Having a great week training so far!! I am just using the elliptical machine for running at the moment, but have been feeling really good and am toying with the idea of going to the track if it is not raining on Sunday. I hit both my bike workouts right on the money Tues and today and that is such a great feeling!!!! Makes me really look forward to Saturday . I am loving seeing everyone's doggie pictures! I have always wanted a RR, but since I train retrievers for a living and breed them too it would be kinda silly to have a RR just because I think they are so handsome! . Here is out latest addition - Esther - not a very current picture though. It was taken almost two months ago and you know how puppies grow - she's quite a bit bigger than this now, but I haven't taken any pics lately.
Okay - I don't like all the questions, but I'll play anyway. Like I tell my kids all the time - just because you don't like the choices doesn't mean you don't have to make one!
1. would you rather live in a seclusion or live somewhere where you could never be alone? (seclusion, but the answer would probably be different once my kids are grown and gone
2. would you rather fly or be inviisible? (fly)
3. would you rather be a big bird or Elmo? (BB)
4. Would you rather shave your head permanently or tattoo your face? (shave my head )
5. would you rather be the smartest person in the world but the ugliest or the most attractive but the dumbest (attractive - I'd be too dumb to know I was missing out )
6. Would you rather be stuck in a Star Trek conversation or look like a rat? (look like a rat - this does not jive with the answer I gave for #5 though - I must really dislike Star Trek, actually it's just that I dated a "trekkie" once, scarred me for life, obviously)
7. would you rather be in prison for a month or a medical hospital (hospital)
8. would you rather have no elbows or have no knees? (no knees - I could sit on my a$$ all the time and have a perfectly good excuse)
9. would you rather end the world hunger or have world peace? (world hunger, peace would follow if people weren't starving)
10. Would you rather be able to breathe underwater or in out space (underwater, )
IIIII'MMMMMMMM BBBBAAAAAACCCCCKKKKKKKK!!! Glad to see me?
Went and swam between 1,500 and 1,800 yards this morning. Easy with some pulling and a couple of fast 25's. Clear out the head and get the body going since I haven't done much since last Wednesday. Felt great to be getting back in the groove. Might, just might, go run :45 tonight.
Not really hearing how everyone's bike and run intervals are going (Geoff excluded)? Hard? Easy? Issues? I have throttled back to the "Beginner" Plan and will be doing and hour bike with 2 x 6' @ FT tomorrow morning. Actually can't wait. Then rain in the forecast for the following 5 days so back in the Pain Cave. I am OK with that cuz Cali NEEDS rain desparately.
One thought:
I like the doggy pics and questions (Robin, you look like a rock star! Can I have your autograph?), but maybe next week we create a "social" thread for this stuff and a separate "Bike/Run" thread so we can talk about our training? Just a selfish thought. I need focused Mojo!
@ Nemo - Yes It's well above normal here in the great white north. The snow's actually been melting which is odd and something I don't like to deal with in the middle of winter.
I did week 11 bike some 30/30 stuff that I won't get in to with a 15 minute EP run 5X30 strides. I have been doing all my runs up to this point on a treadmill, this was my first brick and I have some pacing issues. I know all this will work itself out but I was reminded why people run too fast coming out of T2.
I'm supposed to be doing 13' miles and blow out just under 10'. I really had to watch myself for the first 5' or so then I was better until I started checking out the dog running around (must be all the photos and the fact I don't have a dog). I starter to go to slow if that is possible at 13' miles.
Anyway I'm just glad to be running again even if it seems like my 85 year old grandmother could go faster. I'm just looking for some consistent running and with some weight loss I know I'll be faster in 8 weeks.
My daughter commented about the fan-sound coming out of the cave this morning. I can't hear it... busy sitting on my 2x8" FTP while blasting my i-pod and gazing into the the small DVD-player. I am confined to the garage due to high sweat levels, but that's OK, I'm liking the 8 minutes (as opposed to 20 min or 6 hours). Everyone makes fun of my headband, but there's no way I can get by without it. I ran outside yesterday, and that had some trouble pacing. I probably needed to warm-up a little more, and started out a bit fast. I was tempted to stop after a mile, but I held on for the full 1.5 at TP and did better on the second effort. Signed up for a late April HIM (Lonestar). I'll treat it as a "C," but just couldn't pass up a 70.3 that I can drive to on race morning. I'm looking forward to watching my running pace increase as I return to race weight. I drifted up a few (or a few few's) extra pounds this winter. Everyone is asking if I am running the Houston Marathon this weekend. I tell them "Marathons have a poor ROI" They don't understand.
Traveling for work this week so did the Tuesday 3x8' this morning (3x8' = 255, 258, 266). My FTP test was 250 so I'm recapturing quickly. After the last set, I stumbled outside, kneeled on the grass ready to PULL A STARK (new EN term), but I'm happy to report it was a false alarm.
50 mile ride on Saturday was therapeutic - my first long ride since IMAZ and it made remember why I love Saturday mornings in SoCal so much. 2x8' = 279, 284.
No fatigue yet in the legs - I'm recovering quickly...for now.
More questions from the noob! I did my 2x8' tonight. My FTP is 224 from my first test. My first 8' interval was 210 (below 95%. The second was 213 right at 95%. I'm not feeling overly exerted on my intervals, but I keep hitting right at the bottom of my zone. Part of this is not wanting to be above my FTP during these sets and blowing up my workout.
My question is this. Am I better sticking with my current plan and keeping my watts below FTP even though my pNorm is settling at the lower end of that 95-100% range? OR is it acceptable to push a little harder (and probably quite a bit of time above 100% FTP) to get a higher pNorm?
Even though my VI is always 1 for my sets I feel like my power fluctuates a bunch.
I am sticking my interval data in here if that helps:
@John- like your idea of having run/bike threads next week. Let's do it!
@ Tom- You'll find if you stare at that PM during your 8 min it's gonna bounce quite a bit around the range. It can drive ya crazy- but eventually you get used to the bouncing ball and you'll get a sense for how to inch that 213 up to 224. Go ahead and play with pushing a little harder on your next workout and letting that ball bounce at a slightly higher place (even if it occasionally goes above the FTP a bit here & there) to see what happens. As long as your getting a good VI (1.0) and your NP for the set doesn't exceed 100% FTP, you'll be fine. All that said- don't worry too much if your at 95% or 100%- either way you are getting the workout you need.
@ John & Gordon- pacing. I always find I run faster off the bike on those bricks for some reason. I don't know if my brain thinks it's in race mode or what- but for some reason my legs just wanna go faster than whatever that workout says. The run is so short that by the time I get the pace under control it's almost over. But when I can run again- I gotta practice getting myself under control right away so I can do the same thing on race day.
As for me- I had a massage yesterday on my legs to help with the recovery efforts. I told the guy I did NOT want any fluffy feel good crap- this was a work out the bad stuff session. Well, he took me at my word and I should have been worried when he said "OK- now this bruise by your knee was already there before I started". I laughed and said "what is this- a physical audit of the rental car to document all the scratches & dings before you take it out for a ride?". Yeah- I'm steel feeling the "recovery" in my legs this morning! Already made an appointment with the guy for next week too!
@John - I wrote a little bit about how my training is going before the picture. You must have been too dazzled with me looking like a rock star to notice!!! LOL. Of course you can have my autograph - ain't worth nothing, but you can have it! I like your idea to do social and bike and run threads seperately too.
@Tom - I agree with what Nemo said. Also, I have found that if I see about what mph produces the watts I want then that is easier to watch than the watts bouncing all over. Not that you want to ignore the watts completely by any means, you have to keep checking on it. But if I want to be riding at 100% FTP and riding @ 20 mph on the trainer (which, as we all know means nothing!) produces those watts + or - a little that drives me less crazy to watch. Also, I think it helps me with keeping a good steady cadence and not doing a lot of surging and slacking to try to accomodate those bouncing watts. You will probably find as you get more used to it that small adjustments in pedal pressure produce rather large spikes or dives. This works for me and if there is some fatal flaw in this theory will a WSM please speak up!
@Nemo - I hope that calf is back in working order soon and glad you found someone that can help you out. I go to a guy (we all call him Alex the Russian, sounds more like a Pro Wrestler than a masseur) that can really make me cry and I ask for and pay for it! None of those sissy spa massages for me
@Tom - What Nemo said and I like Robins idea about MPH. And I always shoot to hit my FTP number on all the Z4/TP intervals when I am outside. On the trainer I am fine with 95%.
And for me, and I know I am going to get slapped for saying this, but I always use average watts onduring my intervals in my PT display. I know, I know. If my VI's were 1.05 or the like then there might be an issue. But for me, I like to see exactly where I am at. My first interval this morning was outside on a rolly section of road and where I had speeds from 7.25 MPH to 16.5 MPH and my VI was still 1. Sorry, but is the way I like to do it. Even my 20's.
@Brian - "Pull a Stark?" I guess I deserve that one.
@John C. - Love to see a pic with the sweat band on! I am a sweater also and may be something I can use/try for myself?
As for me, went out and did the 2 x 6' at FT this morning. Data below. Overall ride was 1:23 @ .79 IF. Was hard. I am on the backside of this cold and hacked a bit. Nasals were draining and I just held on. I can safely say that I am at the lowest fitness level EVER at this point of Ironman tarining. Or 70.3, marathon ,etc. Gonna be a long climb back. Basically 92 days until taper for IM St. George. Bring it on, baby!
Can't wait to see everone else's training numbers, updates. Bike and run this weekend!
@Tom - It's probably prudent to watch yourself so you don't blow up. If it's happening consistently you are probably overworking, not getting enought recovery or other outside stress factor could be involved. Seeing as you feel good as others have said take up the effort a notch at a time to get closer to 100%. Coach P also had a post about it being okay to go over the 100% (within reason) on the bike but the run is a different story. As a noob with power 11 weeks ago here's my story, with all my rides being inside on the trainer. Oh I am also not that well trained coming in to the OS after 3 years off tri's
@ Brian and John - "pull a Stark" ... I'm could live with that as long as it's only in training. I definitely don't want to do that at IMC in August it would mean something went really wrong.
I started with the short intervals 2X6 I hit the 100% and found it difficult to hold the 85% stuff for the remaining minutes. I did 15' at 82%, 3' rest then 17' at 82%. By the second week I found that I was able to hold the 85% for the remaining time without the rest. In to week three I started increasing the effort on the FTP intervals, 2X10 to 106%, and 108%.
The result of this cumulative fatigue was the need to take a day off in week 4. After that I back off the FTP to 100%.
Note that I was not running during this time and no swimming.
I found that you can push the short intervals even the 2X10, maybe 12's over FTP. When you start to hit the longer FTP intervals along with the weeks of cululative fatigue this becomes more and more difficult.
In the end you are going to have some days where you feel good and can crank out the 100% maybe even a little above, while other days it will be difficult to hold the 95%. If you are recovering on a day to day basis take advantage of pushing the 100% and get another 2-4 points on your next test.
As for me, went out and did the 2 x 6' at FT this morning. Data below. Overall ride was 1:23 @ .79 IF. Was hard. I am on the backside of this cold and hacked a bit. Nasals were draining and I just held on. I can safely say that I am at the lowest fitness level EVER at this point of Ironman tarining. Or 70.3, marathon ,etc. Gonna be a long climb back.
Team Jan OS, don't let this guy fool you, before you know it, he'll be ramping just in time to take a AG placing at IMSG! I have seen this one in action before, and once he get's going the bar just keeps getting higher and higher. You guys keep'em honest by posting your workouts alongside and watch the JAN OS Mojo meter begin rising in the process. Go Team! Go Mr. Stark!
@Tom, I try and do the mental average but do check on my average watts throughout the interval to make sure I don't blow up. I've blown a good number of workouts due to pushing too hard the first 5-10 minutes. I did the 2x1.5 mile repeats today, felt real strong. 5:59/5:58 at 1.5 and 2.0 incline.
I'm sitting here at 6 am reading about the great stuff JanOS is doing while watching the Soloist on HBO. I love the stories and dog picts.
I missed my one ride on Thursday due to my new job, worked until 7 and the back at 5. Next week I'm traveling back to CT--which means time in plane on MLK day. My game plan is to bike today, double down on Sunday (bike/run) and hit the hotel gym (blech) on Tuesday-Thursday. I hope they have more than one bike!
Wow, almost done with week 2 of OS. Feels good, intervals seem's easier. I do realize though that they do kick my butt and I was feeling more tired this week. I feel like I need more sleep !!
I've joined the Y this year and I do my run intervals on the track. ( Garmin w/foot pod..wonderful invention..) It's easier to hit my # and lenght of my intervals. Hopefully it will transfer well outside when the weather is more friendly. Speaking of outside though i'm enjoying snowshoeing and did a few races. They are on every other wed so i'm using them as my run interval of the day. I know i am in zone 4 the entire time.
Good job Jan OS peeps !! Let's go for it in week 3 !!
Thanks for all the input. I'm going to start pushin a little harder on these bike intervals. I it will naturally increase. I'm typically slightly increasing over each interval and I never have a problem hitting my goal range for my 80-85% after my intervals. I know when I was focused on HR training the philosphy was NEVER go above that magic line that was the top of your zone--not even for a second. I didn't know if people thought of power the same way. What I'm hearing is "no" you can go above and that the average for the interval and that maintaining that consistency over all them is the important part.
I'll start pushing a little harder this week and see what happens to my pNorm/average. Typically on the trainer and the VI=1 my pNorm and average are within 1 watt of each other, so using that average watts may be a nice number to keep on my display.
:45 run DUN! No Garmin, no pace, just pushed until I was overdoing it then throttled back. Felt pretty good. Much better than the ride yesterday.
Currently trying to do little daily "wins" to get momentum going. Swam Thursday, rode yesterday and ran today. We are expecting upwards of 20" of rain over the next 7 days here in NorCal so will most likely be dreadmill and trainer all next week. I know you guys are feeling for me. Poor Johnny, he has to do the trainer.
@Shaughn - You are killing me! Trying to keep expectations low and you go and shoot them through the roof. Thanks for that, I guess. And saw your pics on Facebook. Beautiful family!
@Geoff - Do the best you can my friend. It is still early. And what is your new job? Also, WHERE'S MY SHIRT!? You know I am going bug you until I get it.
@Nathalie - Glad things are going well. Good news. And I would love to showshoe some days. Looks like a great sport/workout. Let's see some pics!
Anyone else train today? Or was it just me? Where's Al? Still in the great white north? Nemo, did you hammer out some water running? Marrianne? Let's hear it gang!
This is my first day of being 40 (boo!) so I wanted to hammer myself to make sure nothing had changed...and I was successful! I crushed the first 10' FTP interval - was pulling a group of roadies so the ego got in the way. Pulled a 293. 2nd interval was by my lonesome and suffered through a 272. Killer day along the coast - nice surf!
I'll take it for an 1:15 on the trainer but I felt a little flat. Legs just didn't feel that snappy, but I had some good tunes playing on the iPod to give me a push.
If these 40 degree temps hit us tomorrow I may head outside for a ride. Nothing hard, just a spin to get some fresh air. I'm so jealous of you Californians that can do 3 hour rides along the coast right now - geesh!
@Natalie- snowshowing sounds cool! But I must admit, I don't think I'd like to live anywhere where it's actually a guaranteed replacement for running every week. UGH!
@Brian- Happy Birthday!!! Welcome to the 40's, they aren't too bad. You mentioned surf but I can't remember where you live. We are finally getting good surf here- but the water is now unusually cold from all that cold weather we had. Hubby is out surfing as I type- I still need the right gear!
@ John- yup- I was water running again this morning. 5x5' intervals. On the last one I could feel the heat coming off my face- damn near thought I was gonna make steam! And just when I wanted to give up, that song "I'ts gonna be a good day" by Black Eyed Peas (the one Mike H used in his challenge video) came up on the playlist. I got a big smile and just pushed through for all you guys!
I hit up a yoga class after my workout too. I need to stay consistent with the yoga and get it part of my weekly routine again. It just helps keep me healthy.
Hope everyone is enjoying the weather! It's been beautiful here today. Gonna rain tomorrow, but I plan on spending some time in front of the TV watching Tour Down Under!!
@ John - Great that you are trying to build up. The run with no Garmin is a good way to just get out and run with no expectations.
@Brian - 40's not bad. The way I always see it as a triathlete you are now the young guy in you AG, so better that 39 and going after all the 35 year old's. Nice workout.
Here's my workout today. Week 11 bike with week 2 brick run. The run sucked and it was only 10 minutes although I started to feel better at the end.
me and Rudy and Heather (also in Jan OS)... at the end of a 10k this morning. We also had 40ish degree weather and I couldn't remember what I was supposed to wear!! so I overdressed and got warm which felt good! this was the last in the Winter Series. Heather is great to train with and we are doing IMWI. She is a great friend. The dog heeled for 6 miles and we took walk breaks on the mile. Heather can tell that he has made some improvements with his running!! (heeling) but he still pulls and we laughed at him for being so stubborn! This is my 5th week of going outside every morning to walk,run or slog jog and Rudy might be getting a "marathoner's body" so I have upped his food intake! HIghlight of my week? okay got up to 48 pushups in my little challenge (5 sets), saw Rudy run all out to chase after deer and literally saw what it means to be "dogged out", uploaded Alicia Keyes new song Wait til you see me Smile, ran with Heather and hit Sbux afterwards for a good natter, went 6 days without any sugar (fasting and prayer focus), read some overdue EN race reports and looked at vacay pics and listened to Beth S. podcast!! so a bit quiet for me as far as intervals or "hard workouts" but a great week otherwise!!
@Brian- Happy Birthday! Hope you are doing something to celebrate YOU!
@Natalie- The fatigue in the OS is very insidious. You think that with these short workouts you shoud not be so tired. I have felt it too. Almost fell asleep at my desk Thursday morning. Be sure to get that rest!
With such great weather I had to do a BRick. Bike was fine. Legs are tired but the sun gave me energy! Just ran 25 minutes and was sooo happy to be outside and not worried about ice! Had to put the legs up and ice bath to get that heavy and dull feeling to go. Worked like a charm!
Happy Birthday Brian! LIke everyone else has said - the 40s aren't so bad. I am almost half way through it now so I should know
Glad to read about everyone's workouts going so well!
Good job John - getting out and getting it done - watch or not - whatever it takes - right?
Nemo - you are the (wo)man! on the push ups. I have to admit I am giving up on that challenge - I just HATE, HATE, HATE them and I just can't seem to muster the positive self talk to get myself through them so I am going to live it vicariously through you
I ran today because our weather is supposed to be crap tomorrow and I can always ride inside, but I have found the treadmill really wreaks havoc on my hip so I am steering clear of the evil machine! I went to the track after doing a nice easy 15 min warm up and then did my 3 x .5 miles & 1 mile @ z4. I hit em all right on the nut and felt great! Felt a little tugs in that hip on the 3rd 1/2 mile, but it went away during the rest interval so I went ahead with the 1 and am now sitting on a precautionary bag of ice .
I have to say I am SO GLAD I backed it down to the beginner program, I know it's only week two, but I feel really good being able to hit everything and feel comfortable doing it. I am thinking of adding on Longhorn 70.3 in October so it will be a long year and I want to last and feel good getting there as much as possible. I am going to stick with doing elliptical in place of one run a week and going to the track (for softer surface) for the other for the time being.
@Marianne - that is so great you and Heather can train together! It makes it so much more fun. I am so glad my friend Jenny joined EN this year (although she is way too fast for me to run with) we can ride together and I have someone to talk to about it all and we are planning to do Memphis in May, Muncie and Longhorn together.
Comments
I did a ladder set of intervals in the pool today. I swear at one point I thought I might pull a hammy I was working so hard, and then thought how funny telling THAT story would be! Thankfully nothing like that happened. I see a new massage therapist tonight and I'm really hoping he can help me get some mobility in these calfs back and encourage recovery.
Just heard similar news and couldn’t be happier. This means, starting Saturday, the runs are outside again! Once the ice melts some at least. Call me paranoid but I'm just not into running outside with that much ice around.
Yeah- when I saw that Saturday high of 45 I was psyched. For a moment I considered riding outside. But avoiding ice, puddles, cars, etc and trying to get the work done, it would be too much. But Hallelujah! Warm up a bit before the snow on Sunday/Monday.
Having a great week training so far!! I am just using the elliptical machine for running at the moment, but have been feeling really good and am toying with the idea of going to the track if it is not raining on Sunday. I hit both my bike workouts right on the money Tues and today and that is such a great feeling!!!! Makes me really look forward to Saturday
. I am loving seeing everyone's doggie pictures! I have always wanted a RR, but since I train retrievers for a living and breed them too it would be kinda silly to have a RR just because I think they are so handsome! 
. Here is out latest addition - Esther - not a very current picture though. It was taken almost two months ago and you know how puppies grow - she's quite a bit bigger than this now, but I haven't taken any pics lately.
Okay - I don't like all the questions, but I'll play anyway. Like I tell my kids all the time - just because you don't like the choices doesn't mean you don't have to make one!
1. would you rather live in a seclusion or live somewhere where you could never be alone? (seclusion, but the answer would probably be different once my kids are grown and gone
2. would you rather fly or be inviisible? (fly)
3. would you rather be a big bird or Elmo? (BB)
4. Would you rather shave your head permanently or tattoo your face? (shave my head )
5. would you rather be the smartest person in the world but the ugliest or the most attractive but the dumbest (attractive - I'd be too dumb to know I was missing out
)
6. Would you rather be stuck in a Star Trek conversation or look like a rat? (look like a rat - this does not jive with the answer I gave for #5 though - I must really dislike Star Trek, actually it's just that I dated a "trekkie" once, scarred me for life, obviously
)
7. would you rather be in prison for a month or a medical hospital (hospital)
8. would you rather have no elbows or have no knees? (no knees - I could sit on my a$$ all the time and have a perfectly good excuse)
9. would you rather end the world hunger or have world peace? (world hunger, peace would follow if people weren't starving)
10. Would you rather be able to breathe underwater or in out space (underwater, )
IIIII'MMMMMMMM BBBBAAAAAACCCCCKKKKKKKK!!! Glad to see me?
Went and swam between 1,500 and 1,800 yards this morning. Easy with some pulling and a couple of fast 25's. Clear out the head and get the body going since I haven't done much since last Wednesday. Felt great to be getting back in the groove. Might, just might, go run :45 tonight.
Not really hearing how everyone's bike and run intervals are going (Geoff excluded)? Hard? Easy? Issues? I have throttled back to the "Beginner" Plan and will be doing and hour bike with 2 x 6' @ FT tomorrow morning. Actually can't wait. Then rain in the forecast for the following 5 days so back in the Pain Cave. I am OK with that cuz Cali NEEDS rain desparately.
One thought:
I like the doggy pics and questions (Robin, you look like a rock star! Can I have your autograph?), but maybe next week we create a "social" thread for this stuff and a separate "Bike/Run" thread so we can talk about our training? Just a selfish thought.
I need focused Mojo!
Happy Thursday everyone!
@ Nemo - Yes It's well above normal here in the great white north. The snow's actually been melting which is odd and something I don't like to deal with in the middle of winter.
I did week 11 bike some 30/30 stuff that I won't get in to with a 15 minute EP run 5X30 strides. I have been doing all my runs up to this point on a treadmill, this was my first brick and I have some pacing issues. I know all this will work itself out but I was reminded why people run too fast coming out of T2.
I'm supposed to be doing 13' miles and blow out just under 10'. I really had to watch myself for the first 5' or so then I was better until I started checking out the dog running around (must be all the photos and the fact I don't have a dog). I starter to go to slow if that is possible at 13' miles.
Anyway I'm just glad to be running again even if it seems like my 85 year old grandmother could go faster. I'm just looking for some consistent running and with some weight loss I know I'll be faster in 8 weeks.
Gordon
My daughter commented about the fan-sound coming out of the cave this morning. I can't hear it... busy sitting on my 2x8" FTP while blasting my i-pod and gazing into the the small DVD-player. I am confined to the garage due to high sweat levels, but that's OK, I'm liking the 8 minutes (as opposed to 20 min or 6 hours). Everyone makes fun of my headband, but there's no way I can get by without it. I ran outside yesterday, and that had some trouble pacing. I probably needed to warm-up a little more, and started out a bit fast. I was tempted to stop after a mile, but I held on for the full 1.5 at TP and did better on the second effort. Signed up for a late April HIM (Lonestar). I'll treat it as a "C," but just couldn't pass up a 70.3 that I can drive to on race morning. I'm looking forward to watching my running pace increase as I return to race weight. I drifted up a few (or a few few's) extra pounds this winter. Everyone is asking if I am running the Houston Marathon this weekend. I tell them "Marathons have a poor ROI" They don't understand.
50 mile ride on Saturday was therapeutic - my first long ride since IMAZ and it made remember why I love Saturday mornings in SoCal so much. 2x8' = 279, 284.
No fatigue yet in the legs - I'm recovering quickly...for now.
My question is this. Am I better sticking with my current plan and keeping my watts below FTP even though my pNorm is settling at the lower end of that 95-100% range? OR is it acceptable to push a little harder (and probably quite a bit of time above 100% FTP) to get a higher pNorm?
Even though my VI is always 1 for my sets I feel like my power fluctuates a bunch.
I am sticking my interval data in here if that helps:
95-100%=213-224watts
Power-Tap #2:
Duration: 8:09
Work: 102 kJ
TSS: 11.9 (intensity factor 0.935)
Norm Power: 210
VI: 1
Pw:HR: 3.82%
Pa:HR: 2.22%
Distance: 2.612 mi
Min Max Avg
Power: 172 250 210 watts
Heart Rate: 119 146 141 bpm
Cadence: 73 82 78 rpm
Speed: 18.5 19.9 19.2 mph
Pace 3:00 3:15 3:08 min/mi
Crank Torque: 189 287 227 lb-in
Power-Tap #4:
Duration: 8:04
Work: 103 kJ
TSS: 12.1 (intensity factor 0.949)
Norm Power: 213
VI: 1
Pw:HR: 4.25%
Pa:HR: 2.07%
Distance: 2.621 mi
Min Max Avg
Power: 169 257 213 watts
Heart Rate: 126 153 147 bpm
Cadence: 72 83 79 rpm
Speed: 18.5 20.1 19.5 mph
Pace 2:59 3:14 3:05 min/mi
Crank Torque: 181 285 227 lb-in
@John- like your idea of having run/bike threads next week. Let's do it!
@ Tom- You'll find if you stare at that PM during your 8 min it's gonna bounce quite a bit around the range. It can drive ya crazy- but eventually you get used to the bouncing ball and you'll get a sense for how to inch that 213 up to 224. Go ahead and play with pushing a little harder on your next workout and letting that ball bounce at a slightly higher place (even if it occasionally goes above the FTP a bit here & there) to see what happens. As long as your getting a good VI (1.0) and your NP for the set doesn't exceed 100% FTP, you'll be fine. All that said- don't worry too much if your at 95% or 100%- either way you are getting the workout you need.
@Brian - "pull a Stark" That's funny!
@ John & Gordon- pacing. I always find I run faster off the bike on those bricks for some reason. I don't know if my brain thinks it's in race mode or what- but for some reason my legs just wanna go faster than whatever that workout says. The run is so short that by the time I get the pace under control it's almost over. But when I can run again- I gotta practice getting myself under control right away so I can do the same thing on race day.
As for me- I had a massage yesterday on my legs to help with the recovery efforts. I told the guy I did NOT want any fluffy feel good crap- this was a work out the bad stuff session. Well, he took me at my word and I should have been worried when he said "OK- now this bruise by your knee was already there before I started". I laughed and said "what is this- a physical audit of the rental car to document all the scratches & dings before you take it out for a ride?". Yeah- I'm steel feeling the "recovery" in my legs this morning!
Already made an appointment with the guy for next week too! 
@John - I wrote a little bit about how my training is going before the picture. You must have been too dazzled with me looking like a rock star to notice!!! LOL. Of course you can have my autograph - ain't worth nothing, but you can have it!
@Tom - I agree with what Nemo said. Also, I have found that if I see about what mph produces the watts I want then that is easier to watch than the watts bouncing all over. Not that you want to ignore the watts completely by any means, you have to keep checking on it. But if I want to be riding at 100% FTP and riding @ 20 mph on the trainer (which, as we all know means nothing!) produces those watts + or - a little that drives me less crazy to watch. Also, I think it helps me with keeping a good steady cadence and not doing a lot of surging and slacking to try to accomodate those bouncing watts. You will probably find as you get more used to it that small adjustments in pedal pressure produce rather large spikes or dives. This works for me and if there is some fatal flaw in this theory will a WSM please speak up!
@Nemo - I hope that calf is back in working order soon and glad you found someone that can help you out. I go to a guy (we all call him Alex the Russian, sounds more like a Pro Wrestler than a masseur) that can really make me cry and I ask for and pay for it! None of those sissy spa massages for me
I hope everybody has a great weekend!
@Tom - What Nemo said and I like Robins idea about MPH. And I always shoot to hit my FTP number on all the Z4/TP intervals when I am outside. On the trainer I am fine with 95%.
And for me, and I know I am going to get slapped for saying this, but I always use average watts on during my intervals in my PT display. I know, I know. If my VI's were 1.05 or the like then there might be an issue. But for me, I like to see exactly where I am at. My first interval this morning was outside on a rolly section of road and where I had speeds from 7.25 MPH to 16.5 MPH and my VI was still 1. Sorry, but is the way I like to do it. Even my 20's.
@Brian - "Pull a Stark?" I guess I deserve that one.
@John C. - Love to see a pic with the sweat band on! I am a sweater also and may be something I can use/try for myself?
As for me, went out and did the 2 x 6' at FT this morning. Data below. Overall ride was 1:23 @ .79 IF. Was hard. I am on the backside of this cold and hacked a bit. Nasals were draining and I just held on. I can safely say that I am at the lowest fitness level EVER at this point of Ironman tarining. Or 70.3, marathon ,etc. Gonna be a long climb back. Basically 92 days until taper for IM St. George. Bring it on, baby!
Can't wait to see everone else's training numbers, updates. Bike and run this weekend!
Power-Tap #2:
Duration: 5:59
Work: 94 kJ
TSS: 10.4 (intensity factor 1.02)
Norm Power: 264
VI: 1
Distance: 1.658 mi
Min Max Avg
Power: 161 373 263 watts
Cadence: 63 131 95 rpm
Speed: 7 25.8 16.5 mph
Pace 2:20 8:37 3:38 min/mi
Crank Torque: 131 409 240 lb-in
Power-Tap #4:
Duration: 6:00
Work: 95 kJ
TSS: 10.3 (intensity factor 1.014)
Norm Power: 263
VI: 1
Distance: 2.359 mi
Min Max Avg
Power: 149 368 263 watts
Cadence: 75 191 97 rpm
Speed: 14 33.6 23.6 mph
Pace 1:47 4:17 2:33 min/mi
Crank Torque: 113 343 232 lb-in
HOLY COW! Man, I gotta say, just did NOT realize you guys were that close!
@Tom - It's probably prudent to watch yourself so you don't blow up. If it's happening consistently you are probably overworking, not getting enought recovery or other outside stress factor could be involved. Seeing as you feel good as others have said take up the effort a notch at a time to get closer to 100%. Coach P also had a post about it being okay to go over the 100% (within reason) on the bike but the run is a different story. As a noob with power 11 weeks ago here's my story, with all my rides being inside on the trainer. Oh I am also not that well trained coming in to the OS after 3 years off tri's
@ Brian and John - "pull a Stark" ... I'm could live with that as long as it's only in training. I definitely don't want to do that at IMC in August it would mean something went really wrong.
I started with the short intervals 2X6 I hit the 100% and found it difficult to hold the 85% stuff for the remaining minutes. I did 15' at 82%, 3' rest then 17' at 82%. By the second week I found that I was able to hold the 85% for the remaining time without the rest. In to week three I started increasing the effort on the FTP intervals, 2X10 to 106%, and 108%.
The result of this cumulative fatigue was the need to take a day off in week 4. After that I back off the FTP to 100%.
Note that I was not running during this time and no swimming.
I found that you can push the short intervals even the 2X10, maybe 12's over FTP. When you start to hit the longer FTP intervals along with the weeks of cululative fatigue this becomes more and more difficult.
In the end you are going to have some days where you feel good and can crank out the 100% maybe even a little above, while other days it will be difficult to hold the 95%. If you are recovering on a day to day basis take advantage of pushing the 100% and get another 2-4 points on your next test.
Gordon
I did the 2x1.5 mile repeats today, felt real strong. 5:59/5:58 at 1.5 and 2.0 incline.
I'm sitting here at 6 am reading about the great stuff JanOS is doing while watching the Soloist on HBO. I love the stories and dog picts.
I missed my one ride on Thursday due to my new job, worked until 7 and the back at 5. Next week I'm traveling back to CT--which means time in plane on MLK day. My game plan is to bike today, double down on Sunday (bike/run) and hit the hotel gym (blech) on Tuesday-Thursday. I hope they have more than one bike!
Wow, almost done with week 2 of OS. Feels good, intervals seem's easier. I do realize though that they do kick my butt and I was feeling more tired this week. I feel like I need more sleep !!
I've joined the Y this year and I do my run intervals on the track. ( Garmin w/foot pod..wonderful invention..) It's easier to hit my # and lenght of my intervals. Hopefully it will transfer well outside when the weather is more friendly. Speaking of outside though i'm enjoying snowshoeing and did a few races. They are on every other wed so i'm using them as my run interval of the day. I know i am in zone 4 the entire time.
Good job Jan OS peeps !! Let's go for it in week 3 !!
Nathalie
I'll start pushing a little harder this week and see what happens to my pNorm/average. Typically on the trainer and the VI=1 my pNorm and average are within 1 watt of each other, so using that average watts may be a nice number to keep on my display.
:45 run DUN! No Garmin, no pace, just pushed until I was overdoing it then throttled back. Felt pretty good. Much better than the ride yesterday.
Currently trying to do little daily "wins" to get momentum going. Swam Thursday, rode yesterday and ran today. We are expecting upwards of 20" of rain over the next 7 days here in NorCal so will most likely be dreadmill and trainer all next week. I know you guys are feeling for me.
Poor Johnny, he has to do the trainer. 
@Shaughn - You are killing me! Trying to keep expectations low and you go and shoot them through the roof. Thanks for that, I guess.
And saw your pics on Facebook. Beautiful family!
@Geoff - Do the best you can my friend. It is still early. And what is your new job? Also, WHERE'S MY SHIRT!?
You know I am going bug you until I get it. 
@Nathalie - Glad things are going well. Good news. And I would love to showshoe some days. Looks like a great sport/workout. Let's see some pics!
Anyone else train today? Or was it just me? Where's Al? Still in the great white north? Nemo, did you hammer out some water running? Marrianne? Let's hear it gang!
This is my first day of being 40 (boo!) so I wanted to hammer myself to make sure nothing had changed...and I was successful! I crushed the first 10' FTP interval - was pulling a group of roadies so the ego got in the way. Pulled a 293. 2nd interval was by my lonesome and suffered through a 272. Killer day along the coast - nice surf!
SRM #1:
Duration: 10:00
Work: 175 kJ
TSS: 19.7 (intensity factor 1.087)
Norm Power: 293
VI: 1.01
Pw:HR: 8.62%
Pa:HR: 18.59%
Distance: 3.743 mi
Min Max Avg
Power: 190 348 292 watts
Heart Rate: 146 178 172 bpm
Cadence: 69 100 91 rpm
Speed: 9 33.3 22.5 mph
Pace 1:48 6:40 2:40 min/mi
SRM #2:
Duration: 10:05
Work: 158 kJ
TSS: 17.1 (intensity factor 1.008)
Norm Power: 272
VI: 1.04
Pw:HR: 8.18%
Pa:HR: 2.19%
Distance: 3.995 mi
Min Max Avg
Power: 0 331 262 watts
Heart Rate: 145 175 167 bpm
Cadence: 57 104 89 rpm
Speed: 12.7 37.3 23.8 mph
Pace 1:36 4:44 2:31 min/mi
Entire workout (215 watts):
Duration: 2:47:15 (2:49:48)
Work: 2158 kJ
TSS: 205.2 (intensity factor 0.858)
Norm Power: 232
VI: 1.08
Pw:HR: 4.91%
Pa:HR: 11.73%
Distance: 53.99 mi
Min Max Avg
Power: 0 658 215 watts
Heart Rate: 0 240 159 bpm
Cadence: 34 120 86 rpm
Speed: 0 42.4 19.4 mph
Pace 1:25 0:00 3:06 min/mi
Entire workout (205 watts):
Duration: 1:16:05
Work: 936 kJ
TSS: 92.1 (intensity factor 0.852)
Norm Power: 231
VI: 1.13
Distance: 23.964 mi
Min Max Avg
Power: 0 369 205 watts
Heart Rate: 67 172 146 bpm
Cadence: 63 159 89 rpm
Speed: 2.3 22.9 18.9 mph
I'll take it for an 1:15 on the trainer but I felt a little flat. Legs just didn't feel that snappy, but I had some good tunes playing on the iPod to give me a push.
If these 40 degree temps hit us tomorrow I may head outside for a ride. Nothing hard, just a spin to get some fresh air. I'm so jealous of you Californians that can do 3 hour rides along the coast right now - geesh!
Happy training everyone!
@Brian- Happy Birthday!!! Welcome to the 40's, they aren't too bad. You mentioned surf but I can't remember where you live. We are finally getting good surf here- but the water is now unusually cold from all that cold weather we had. Hubby is out surfing as I type- I still need the right gear!
@ John- yup- I was water running again this morning. 5x5' intervals. On the last one I could feel the heat coming off my face- damn near thought I was gonna make steam! And just when I wanted to give up, that song "I'ts gonna be a good day" by Black Eyed Peas (the one Mike H used in his challenge video) came up on the playlist. I got a big smile and just pushed through for all you guys!
I hit up a yoga class after my workout too. I need to stay consistent with the yoga and get it part of my weekly routine again. It just helps keep me healthy.
Hope everyone is enjoying the weather! It's been beautiful here today. Gonna rain tomorrow, but I plan on spending some time in front of the TV watching Tour Down Under!!
@ John - Great that you are trying to build up. The run with no Garmin is a good way to just get out and run with no expectations.
@Brian - 40's not bad. The way I always see it as a triathlete you are now the young guy in you AG, so better that 39 and going after all the 35 year old's. Nice workout.
Here's my workout today. Week 11 bike with week 2 brick run. The run sucked and it was only 10 minutes although I started to feel better at the end.
Distance: 23.992 mi
me and Rudy and Heather (also in Jan OS)... at the end of a 10k this morning. We also had 40ish degree weather and I couldn't remember what I was supposed to wear!! so I overdressed and got warm which felt good! this was the last in the Winter Series. Heather is great to train with and we are doing IMWI. She is a great friend. The dog heeled for 6 miles and we took walk breaks on the mile. Heather can tell that he has made some improvements with his running!! (heeling) but he still pulls and we laughed at him for being so stubborn! This is my 5th week of going outside every morning to walk,run or slog jog and Rudy might be getting a "marathoner's body" so I have upped his food intake! HIghlight of my week? okay got up to 48 pushups in my little challenge (5 sets), saw Rudy run all out to chase after deer and literally saw what it means to be "dogged out", uploaded Alicia Keyes new song Wait til you see me Smile, ran with Heather and hit Sbux afterwards for a good natter, went 6 days without any sugar (fasting and prayer focus), read some overdue EN race reports and looked at vacay pics and listened to Beth S. podcast!! so a bit quiet for me as far as intervals or "hard workouts" but a great week otherwise!!
@Brian- Happy Birthday! Hope you are doing something to celebrate YOU!
@Natalie- The fatigue in the OS is very insidious. You think that with these short workouts you shoud not be so tired. I have felt it too. Almost fell asleep at my desk Thursday morning. Be sure to get that rest!
With such great weather I had to do a BRick. Bike was fine. Legs are tired but the sun gave me energy! Just ran 25 minutes and was sooo happy to be outside and not worried about ice! Had to put the legs up and ice bath to get that heavy and dull feeling to go. Worked like a charm!
Gotta get to my chores...soon..
Happy Birthday Brian! LIke everyone else has said - the 40s aren't so bad. I am almost half way through it now so I should know
Glad to read about everyone's workouts going so well!
Good job John - getting out and getting it done - watch or not - whatever it takes - right?
Nemo - you are the (wo)man! on the push ups. I have to admit I am giving up on that challenge - I just HATE, HATE, HATE them and I just can't seem to muster the positive self talk to get myself through them so I am going to live it vicariously through you
I ran today because our weather is supposed to be crap tomorrow and I can always ride inside, but I have found the treadmill really wreaks havoc on my hip so I am steering clear of the evil machine! I went to the track after doing a nice easy 15 min warm up and then did my 3 x .5 miles & 1 mile @ z4. I hit em all right on the nut and felt great! Felt a little tugs in that hip on the 3rd 1/2 mile, but it went away during the rest interval so I went ahead with the 1 and am now sitting on a precautionary bag of ice
.
I have to say I am SO GLAD I backed it down to the beginner program, I know it's only week two, but I feel really good being able to hit everything and feel comfortable doing it. I am thinking of adding on Longhorn 70.3 in October so it will be a long year and I want to last and feel good getting there as much as possible. I am going to stick with doing elliptical in place of one run a week and going to the track (for softer surface) for the other for the time being.
@Marianne - that is so great you and Heather can train together! It makes it so much more fun. I am so glad my friend Jenny joined EN this year (although she is way too fast for me to run with) we can ride together and I have someone to talk to about it all and we are planning to do Memphis in May, Muncie and Longhorn together.
Keep up the good work everybody!!!
Entire workout (189 watts):
Duration: 2:16:49
Work: 1436 kJ
TSS: 182.4 (intensity factor 0.948)
Norm Power: 213
VI: 1.13
Pw:HR: 0.67%
Pa:HR: -10.34%
Distance: 38.322 mi
Elevation Gain: 1628 ft
Elevation Loss: 1622 ft
Grade: 0.0 % (6 ft)
Min Max Avg
Power: 0 792 189 watts
Heart Rate: 94 171 148 bpm
Cadence: 18 119 89 rpm
Speed: 0 40.8 16.8 mph
Pace 1:28 0:00 3:34 min/mi
Altitude: 70 606 225 ft
Crank Torque: 0 892 187 lb-in