Wow Mike. Are you really sure you got that vDot test right? :-) There's nothing wrong with going a bit faster than the perscribed paces- but you are going a LOT faster! That probably feels OK right now (we are all still really early in the OS plans) but that fatigue may catch up with you later and you might actually do a little damage in the process. Just a word of caution.
Some impressive numbers being posted here folks! Some obvious signs of working very hard and it's starting to show! Just stay smart about recovery (sleep, nutrition, stretching, listen to the body's warning signs).
I had a good morning starting with 2000m of swimming with 5 x 200m hard as the main set. I was happy to see I had no problem holding the same times on these as I was doing last summer. Another example of how a break from swimming doesn't make a difference (I'm just getting back in the pool this week after a couple months out).
Immediately after the swim I donned the Aqua Jogger belt and knocked out 30' of deep water running with 3 x 6' hard efforts (trying to simulate today's run workout). I think I've got the technique down now. Good workout!
On the body comp side I've managed to drop another 2 lbs since last week. I've taken a lot of the things out of my diet that I used to crave (cereals, breads/grains, pasta, dairy). Crazy thing is I don't miss these things at all. Since starting this nutrition experiment (mid-December) I'm down 9 lbs. I'm thinking this will really help me be able to get my run speed back more quickly once I take to the roads in February (makes the pushups easier too!).
Wow Mike. Are you really sure you got that vDot test right? :-) There's nothing wrong with going a bit faster than the perscribed paces- but you are going a LOT faster! That probably feels OK right now (we are all still really early in the OS plans) but that fatigue may catch up with you later and you might actually do a little damage in the process. Just a word of caution.
Thanks Nemo,
I absolutely know the vDot was good - a bit faster than 5K Turkey trot, so right direction and right range (6:46 pace). Hitting closer to IP, rather than TP for these "short" intervals! I recognize the fatigue risk, and am monitoring it closely. Only working out 5 days a week, and ~ an hour a shot is so much less than IM training, so hopefully I can maintain. For reference - last year when I was traiing for Boston, my vDot was 50, right now I'm at 47. I have some room to close the gap!
Some of you might have been familiar with some of my bike mojo issues in the last few weeks/months - just can't seem to hit the targets, even after lowering my FTP on the inside trainer. Well, I'll admit...I'm an idiot...my PM had the wrong bike # set in it. I'd been inside on tri bike on trainer with the PM setting to outdoor road bike. DOH! Don't know how long it's been that way, but I changed it back last night.
I changed it back to tribike/indoor/trainer bike #, and did a pretty good job of hitting my set targets. Didn't do the 2x12', but did 4x6' to try and see if the bike # setting was the issue...seems like it was! I was shooting for 6'@85%, 6'@95%, 6'@FTP and finished with 6'@85% again.
As you can see, I hit all of them, and it didn't even hurt that bad! Might be time to up my set FTP back up to my near-outdoor settings...hmmm...we'll see after Thursday's workout. Interval 1: Duration: 6:00 Work: 78 kJ TSS: 7.5 (intensity factor 0.867) Norm Power: 217 VI: 1 Distance: 1.702 mi Elevation Gain: 3 ft Elevation Loss: 7 ft Grade: -0.0 % (-3 ft) Min Max Avg Power: 191 242 216 watts Cadence: 80 85 82 rpm Speed: 16.2 18 17.0 mph Pace 3:20 3:42 3:32 min/mi Altitude: 436 443 440 ft Crank Torque: 199 246 222 lb-in Temperature: 78.8 78.8 78.8 Fahrenheit
Got my workout done this morning on a treadmill and have rediscovered why I dislike dreadmills. The dreadmill is at the office gym where the temp I SWEAR TO YOU is set to 80 degrees. Guess I'll have to get over my running-in-the-rain aversion cuz I ain't doin' that again!
I'm an old HS wrestler, I actually used to like cranking up the heat in the gym (sick I know). Do you work in a big office with a fitness center? Are the treadmills getting easier to use now that it is almost 3 weeks into the new year?
I'm like you, I always think I can go faster on the 1 mi intervals than TP, especially with the "long" rest in our programs. But remember what we're training for - not to go faster in 5 or 10 K running races, but to be strong for 4 hours or so on the IM marathon. I used to hammer 4-6 miles with 2 min rests descending 7:00 >> 6:35 (VDOT 49). Last year or two, held it to both fewer intervals and stayed at TP pace, and my IM marathon got stronger. If I feel like I'm under working in a set, then I push up the pace every quarter mile on the last interval. Like this morning, on a treadmill, I went 6:58 x 3 (5 min rest), then went 6:58 >> 6:35 upping the speed every minute or so. (I'm in week 5 now). If I want to go faster in the intervals, I'll just have to get a higher VDOT.
The fitness center is for the building to use by all tenants, of which we are 1 of 15. Fortunately (for me at least) the gym is almost never used so the dreadmill has always been open when I need it. Today, the fact that it was 6AM probably helped too tho From what I've seen of gym memberships it usually starts to taper off the first or second week of February, you know, after everyone's toned up to eat a pound and a half of candy on Valentine's Day.
Hooked up with Tom Glynn in my pain cave this morning. Since I had such a crummy session the other day I decided I would bring down the IF so I could complete the interval. Then over the next couple of sesssions I would slowly bring up the IF. Good idea? One thought was to have shorter interval and push at FT instead. Thoughts?
For me, the trainer is a huge mental thing and because I only have to use it infrequently it is hard to find that same groove on it as I do riding outdoors. I know that I would have no issue with the intervals if I were doing these outside.
Today I was able to really focus on leg turnover and consistent pressure on the pedals. The same way I do when I am on the road on my normal TT route.
So . . . goal was to get first 8' at just above 85% and then the second 8' at just above 90%. Done. Next time I will do 90% for each of the intervals. Then raise from there. Good idea?
Also, I am starting to tinker with HR. At IM SG I will use pace, HR and RPE on the run since it is gonna be so hilly. I want to start getting ranges for the run since I won't be able to use pace very much. I have never used HR on the PT and just set it up this morning. Any idea why %'s in the first interval and n/a in the second?
Good job everyone. Lots of good stuff coming through. Love to see more posts from those who are lurkers, even if you aren't killing it!
Mike B - dude, you are an animal. Only thing I want to add is we are early in the OS. You are probably excited to be back in the game cuz you play it so, so well. But the one thing you need to look out for by over doing it on the runs (even the short stuff) is injury. Most of the time it doesn't happen immediately, but over a few sessions. I know you know this, but wanted to post it. Surprised no one else did. Crushing a 1.12 IF on the bike is one thing. Doing it during run intervals is another.
Wed run tonight. I'm doing a 5k which is part of a winter series of runs. It is a snowshoes race but tonight will be in trail shoes. It got a bit warm and too much snow melted. : (. It should be fun still and a good interval run i'm sure. I'm hoping for good traction and no falls !! Will report later.
@John - great videos! Loved the starting of the first one, you were showing the weather. Being in Chicago I was thinking 'jeeze nice weather' - then you stated "I know the guys in Chicago are thinking"...I almost did a double take! Spot on.
My session went well, next time I will post my data. Was strong during the intervals and notice in my strength already. First season riding by wattage and I can tell a large difference. Even the z3 stuff takes mental focus and concentration from zoning out and dropping watts.
Great job everyone and look forward to Thursday's ride.
Thanks for the input everyone. To set some of the stage, I am actually only doing sprints and olys this season, so my priority is speed, not endurance. I do need to be conscious of the injury risk, and will listen to my body. Oh, and I need to watch my calendar ... I forgot I had a spin class that I had volunteered to cover for a friend after work today. My legs didn't have a lot of juice for the intervals! I also have my regular class I teach on Friday, so I'm taking Thursday as a rest day!
Wow, crazy 5k last night. Very slippery trail through woods. A couple of falls but not too bad. Very hilly ! Good workout ! A bit tired for the bike this am but at least it's 2x 10 today not 3. I'm sure it will feel good afterwards and tomorrow get some needed rest !
2x10 @ 0430 was hard this morning, I didn't d/l the PT yet but it was something like 292 281. I was tired I thought about pulling the plug on the second interval. I thought if I did I woud have to login and and post it here. I then HTFU finished. It wasn't pretty.
I was tired I thought about pulling the plug on the second interval. I thought if I did I woud have to login and and post it here. I then HTFU finished. It wasn't pretty.
Aint accountability grand??? Good job just gettin it done!!!
Doing Power Clinic so let's just say the bike intervals are kicking my arse! I never used to ice after biking. Now I am icing and skipping Tues BRick (a girl's gotta get to work on time!)
Since we had some lovely weather Mon and Tues here in the NE, I did my Wed run intervals with Yak Trax. I can honestly say, I had a blast! Running up and down the same stretch of road is boring, but mostly safe. I was surprised that despite the conditions I was able to hit my paces. No exceeding them though.
Did my 3x1 on the treadmill last night. I've GOT to get off my arse and sync up my garmin footpod, because once I downloaded the HR and lap file from my Garmin 305, the numbers were all crazy inaccurate. DOH!
Good job everyone. Lots of good stuff coming through. Love to see more posts from those who are lurkers, even if you aren't killing it!
Mr. Stark my friend, am glad to see you lighting this place up! Does not surprise me. Yes, I am lurking, but I also like the Jan OS mojo.... Today us Nov OS week 12 people had the V02 Max "bike ride from HELL" workout. Advanced plan is close to the Power Clinic Super heroes. Below was my post today: (still trying to keep up with Nov and Jan OS superheroes and not doing a very good job of it....)
Holy Crap team! Some great posts today for sure! A lot of work getting done today. I had to sit down with the stick today and get my head straight. Did not like where I was headed the past week mentally. I looked back and noticed that there seemed to be all kinds of reasons popping up for me personally that challenged the last two days of workouts. Some of the reasons were: Work load is heavy this week, legs are feeling tired from yesterday, didn't sleep well, maybe I need to drink more water, man I have a lot of family things on the lists, etc, etc, etc......Trust me, if you look for reasons to challenge a workout, they will always be there and there will always be many good ones if you decide to entertain that rational. Well, once I got my head back on straight I also mixed up a special EN mojo drink in the blender before today's Hell session made of Ancona apples, Trent tomatos, Chris G grapes, CC carrots, Halligan hot peppers, Michael G granola, Chris W walnuts and Coach P pears. Felt like jet fuel! I did a 7 X 2'(2') and 1(1') with all recovery at 62% or more.....below are the last 4 intervals and the 85%+ set. Great work hammering this one out today team on the back of those 1,000s yesterday!
Shaughn- that's some great mental six pack work right there!!! It takes a lot to pull yourself out of a funk, GREAT JOB! We'll have to package up that special EN MOJO Smoothie you just created!!!!
Shaughn- that's some great mental six pack work right there!!! It takes a lot to pull yourself out of a funk, GREAT JOB! We'll have to package up that special EN MOJO Smoothie you just created!!!!
Thanks NEMO. Unfortunately all OS groups can't have their own NEMO, which is one of the reasons I periodically come over to the JAN OS. You guys rock!
Felt much stronger this morning on today's trainer workout than I did Tuesday. I got a good night of sleep last night and woke up ready to crank - I'm finding at least 8hrs sleep is the number I need to hit to feel strong for these early AM workouts. Don't have WKO+ on this computer so no data to post, but it went like this:
1st 10' - 281 2nd 10' - 285 Remaining 20' -.84 IF Total ride IF - .863 I enjoyed every minute of this workout!
Looking forward to a recovery day tomorrow since my pool is closed, so no swimming or deep water running. Will do Pilates and stretching in the morning and a visit to my ART guy at lunch. Should be ready to roll another strong trainer workout on Saturday.
Good success so far this week with the brick on Tues and yesterday's treadmill run. Looking forward to crushing the ride tonight and enjoying tomorrow off!
Shaughn- that's some great mental six pack work right there!!! It takes a lot to pull yourself out of a funk, GREAT JOB! We'll have to package up that special EN MOJO Smoothie you just created!!!!
Thanks NEMO. Unfortunately all OS groups can't have their own NEMO, which is one of the reasons I periodically come over to the JAN OS. You guys rock!
No single group can possibly OWN an NEMO! She MUST be shared by all!
Comments
I had a good morning starting with 2000m of swimming with 5 x 200m hard as the main set. I was happy to see I had no problem holding the same times on these as I was doing last summer. Another example of how a break from swimming doesn't make a difference (I'm just getting back in the pool this week after a couple months out).
Immediately after the swim I donned the Aqua Jogger belt and knocked out 30' of deep water running with 3 x 6' hard efforts (trying to simulate today's run workout). I think I've got the technique down now. Good workout!
On the body comp side I've managed to drop another 2 lbs since last week. I've taken a lot of the things out of my diet that I used to crave (cereals, breads/grains, pasta, dairy). Crazy thing is I don't miss these things at all. Since starting this nutrition experiment (mid-December) I'm down 9 lbs. I'm thinking this will really help me be able to get my run speed back more quickly once I take to the roads in February (makes the pushups easier too!).
Thanks Nemo,
I absolutely know the vDot was good - a bit faster than 5K Turkey trot, so right direction and right range (6:46 pace). Hitting closer to IP, rather than TP for these "short" intervals! I recognize the fatigue risk, and am monitoring it closely. Only working out 5 days a week, and ~ an hour a shot is so much less than IM training, so hopefully I can maintain. For reference - last year when I was traiing for Boston, my vDot was 50, right now I'm at 47. I have some room to close the gap!
Don't know how long it's been that way, but I changed it back last night.
I changed it back to tribike/indoor/trainer bike #, and did a pretty good job of hitting my set targets. Didn't do the 2x12', but did 4x6' to try and see if the bike # setting was the issue...seems like it was!
I was shooting for 6'@85%, 6'@95%, 6'@FTP and finished with 6'@85% again.
As you can see, I hit all of them, and it didn't even hurt that bad! Might be time to up my set FTP back up to my near-outdoor settings...hmmm...we'll see after Thursday's workout.
Interval 1:
Duration: 6:00
Work: 78 kJ
TSS: 7.5 (intensity factor 0.867)
Norm Power: 217
VI: 1
Distance: 1.702 mi
Elevation Gain: 3 ft
Elevation Loss: 7 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 191 242 216 watts
Cadence: 80 85 82 rpm
Speed: 16.2 18 17.0 mph
Pace 3:20 3:42 3:32 min/mi
Altitude: 436 443 440 ft
Crank Torque: 199 246 222 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 2:
Duration: 6:00
Work: 85 kJ
TSS: 8.9 (intensity factor 0.945)
Norm Power: 236
VI: 1
Distance: 1.729 mi
Elevation Gain: 3 ft
Elevation Loss: 7 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 127 257 235 watts
Cadence: 79 86 84 rpm
Speed: 13.5 17.9 17.3 mph
Pace 3:21 4:27 3:28 min/mi
Altitude: 433 436 434 ft
Crank Torque: 129 258 238 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 3:
Duration: 6:00
Work: 88 kJ
TSS: 9.6 (intensity factor 0.981)
Norm Power: 245
VI: 1
Distance: 1.752 mi
Elevation Gain: 3 ft
Elevation Loss: 0 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 180 265 245 watts
Cadence: 81 87 85 rpm
Speed: 16.8 18.3 17.5 mph
Pace 3:17 3:34 3:26 min/mi
Altitude: 433 436 433 ft
Crank Torque: 188 260 245 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 4:
Duration: 6:02
Work: 79 kJ
TSS: 7.7 (intensity factor 0.878)
Norm Power: 219
VI: 1.01
Distance: 1.67 mi
Elevation Gain: 0 ft
Elevation Loss: 3 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 126 235 218 watts
Cadence: 71 89 85 rpm
Speed: 15 17.2 16.6 mph
Pace 3:29 3:59 3:37 min/mi
Altitude: 430 433 431 ft
Crank Torque: 150 240 216 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Entire workout (189 watts):
Duration: 55:06 (57:40)
Work: 625 kJ
TSS: 58.9 (intensity factor 0.801)
Norm Power: 200
VI: 1.06
Distance: 14.653 mi
Elevation Gain: 36 ft
Elevation Loss: 66 ft
Grade: -0.0 % (-30 ft)
Min Max Avg
Power: 0 265 189 watts
Cadence: 28 93 84 rpm
Speed: 1.7 18.3 16.0 mph
Pace 3:17 34:29 3:46 min/mi
Altitude: 430 459 438 ft
Crank Torque: 0 260 189 lb-in
Temperature: 77 78.8 78.6 Fahrenheit
AND my VI was pretty darn good during the intervals as well...a good day overall!
Now to run 3x1mile tonight! Here we go!
Got my workout done this morning on a treadmill and have rediscovered why I dislike dreadmills. The dreadmill is at the office gym where the temp I SWEAR TO YOU is set to 80 degrees. Guess I'll have to get over my running-in-the-rain aversion cuz I ain't doin' that again!
I'm an old HS wrestler, I actually used to like cranking up the heat in the gym (sick I know). Do you work in a big office with a fitness center? Are the treadmills getting easier to use now that it is almost 3 weeks into the new year?
Mike B -
I'm like you, I always think I can go faster on the 1 mi intervals than TP, especially with the "long" rest in our programs. But remember what we're training for - not to go faster in 5 or 10 K running races, but to be strong for 4 hours or so on the IM marathon. I used to hammer 4-6 miles with 2 min rests descending 7:00 >> 6:35 (VDOT 49). Last year or two, held it to both fewer intervals and stayed at TP pace, and my IM marathon got stronger. If I feel like I'm under working in a set, then I push up the pace every quarter mile on the last interval. Like this morning, on a treadmill, I went 6:58 x 3 (5 min rest), then went 6:58 >> 6:35 upping the speed every minute or so. (I'm in week 5 now). If I want to go faster in the intervals, I'll just have to get a higher VDOT.
The fitness center is for the building to use by all tenants, of which we are 1 of 15. Fortunately (for me at least) the gym is almost never used so the dreadmill has always been open when I need it. Today, the fact that it was 6AM probably helped too tho
From what I've seen of gym memberships it usually starts to taper off the first or second week of February, you know, after everyone's toned up to eat a pound and a half of candy on Valentine's Day.
Oh and by the way Dan, yes, that is sick
Hooked up with Tom Glynn in my pain cave this morning. Since I had such a crummy session the other day I decided I would bring down the IF so I could complete the interval. Then over the next couple of sesssions I would slowly bring up the IF. Good idea? One thought was to have shorter interval and push at FT instead. Thoughts?
For me, the trainer is a huge mental thing and because I only have to use it infrequently it is hard to find that same groove on it as I do riding outdoors. I know that I would have no issue with the intervals if I were doing these outside.
Today I was able to really focus on leg turnover and consistent pressure on the pedals. The same way I do when I am on the road on my normal TT route.
So . . . goal was to get first 8' at just above 85% and then the second 8' at just above 90%. Done. Next time I will do 90% for each of the intervals. Then raise from there. Good idea?
Also, I am starting to tinker with HR. At IM SG I will use pace, HR and RPE on the run since it is gonna be so hilly. I want to start getting ranges for the run since I won't be able to use pace very much. I have never used HR on the PT and just set it up this morning. Any idea why %'s in the first interval and n/a in the second?
Power-Tap #1:
Duration: 8:00
Work: 108 kJ
TSS: 10.1 (intensity factor 0.87)
Norm Power: 225
VI: 1
Pw:HR: 6.1%
Pa:HR: 6.99%
Distance: 2.4 mi
Min Max Avg
Power: 136 256 225 watts
Heart Rate: 130 167 158 bpm
Cadence: 84 121 94 rpm
Speed: 14.5 19.1 17.9 mph
Pace 3:09 4:08 3:21 min/mi
Crank Torque: 127 245 203 lb-in
Power-Tap #3:
Duration: 8:00
Work: 114 kJ
TSS: 11.2 (intensity factor 0.916)
Norm Power: 237
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.422 mi
Min Max Avg
Power: 168 284 237 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 83 125 97 rpm
Speed: 16 19.6 18.1 mph
Pace 3:04 3:45 3:19 min/mi
Crank Torque: 152 259 206 lb-in
Good job everyone. Lots of good stuff coming through. Love to see more posts from those who are lurkers, even if you aren't killing it!
Mike B - dude, you are an animal. Only thing I want to add is we are early in the OS. You are probably excited to be back in the game cuz you play it so, so well.
But the one thing you need to look out for by over doing it on the runs (even the short stuff) is injury. Most of the time it doesn't happen immediately, but over a few sessions. I know you know this, but wanted to post it. Surprised no one else did. Crushing a 1.12 IF on the bike is one thing. Doing it during run intervals is another.
Crush it my friend, but do it safely!
John
Good job on your run JAN OS !
Nathalie
@John - great videos! Loved the starting of the first one, you were showing the weather. Being in Chicago I was thinking 'jeeze nice weather' - then you stated "I know the guys in Chicago are thinking"...I almost did a double take! Spot on.
@Mel - hope you recover quickly.
My session went well, next time I will post my data. Was strong during the intervals and notice in my strength already. First season riding by wattage and I can tell a large difference. Even the z3 stuff takes mental focus and concentration from zoning out and dropping watts.
Great job everyone and look forward to Thursday's ride.
Steve
Oh, and I need to watch my calendar ... I forgot I had a spin class that I had volunteered to cover for a friend after work today. My legs didn't have a lot of juice for the intervals! I also have my regular class I teach on Friday, so I'm taking Thursday as a rest day!
Wow, crazy 5k last night. Very slippery trail through woods. A couple of falls but not too bad. Very hilly ! Good workout ! A bit tired for the bike this am but at least it's 2x 10 today not 3. I'm sure it will feel good afterwards and tomorrow get some needed rest !
Nathalie
2x10 @ 0430 was hard this morning, I didn't d/l the PT yet but it was something like 292 281. I was tired I thought about pulling the plug on the second interval. I thought if I did I woud have to login and and post it here. I then HTFU finished. It wasn't pretty.
@John your vids are great!
Aint accountability grand???
Good job just gettin it done!!!
Doing Power Clinic so let's just say the bike intervals are kicking my arse! I never used to ice after biking. Now I am icing and skipping Tues BRick (a girl's gotta get to work on time!)
Since we had some lovely weather Mon and Tues here in the NE, I did my Wed run intervals with Yak Trax. I can honestly say, I had a blast! Running up and down the same stretch of road is boring, but mostly safe. I was surprised that despite the conditions I was able to hit my paces. No exceeding them though.
Glad everyone is kicking it hard and having fun!
10' @ z4:
Duration: 10:00
Work: 133 kJ
TSS: 16.3 (intensity factor 0.989)
Norm Power: 223
VI: 1
Pw:HR: 2.09%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 114 297 223 watts
Heart Rate: 155 170 167 bpm
Cadence: 77 99 92 rpm
Crank Torque: 119 289 204 lb-in
Duration: 10:00
Work: 127 kJ
TSS: 14.8 (intensity factor 0.941)
Norm Power: 212
VI: 1
Pw:HR: -1.34%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 304 212 watts
Heart Rate: 147 175 171 bpm
Cadence: 61 103 93 rpm
Crank Torque: 0 366 193 lb-in
Thanks NEMO. Unfortunately all OS groups can't have their own NEMO, which is one of the reasons I periodically come over to the JAN OS. You guys rock!
1st 10' - 281
2nd 10' - 285
Remaining 20' -.84 IF
Total ride IF - .863
I enjoyed every minute of this workout!
Looking forward to a recovery day tomorrow since my pool is closed, so no swimming or deep water running. Will do Pilates and stretching in the morning and a visit to my ART guy at lunch. Should be ready to roll another strong trainer workout on Saturday.
Hope you guys had a good day!
Good success so far this week with the brick on Tues and yesterday's treadmill run. Looking forward to crushing the ride tonight and enjoying tomorrow off!
No single group can possibly OWN an NEMO! She MUST be shared by all!
Awe, shucks. Thanks guys.