Gotta put my 2 cents in - "Screw Shoes" (google it) are a great option vs. YakTrax. Cheaper, and really good for mixed pavement (snow, ice, asphault mix). Guessing Yaktrax are better for snow, but I found them a bit like skates on ice, and not too stable on hard pavement.
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.
Hey Scott - I'm confused ... What are you measuring your power with? Although I don't switch bikes, with my PowerTap, I would think the power measure would be independent of the chasis I had the wheel on!
As you can tell all week I have been a day ahead on my scheduled sessions. Today is a scheduled rest day but I am a little nervous about my run with only 86 days until taper for IM St. George. So I went to the club and did a 60 minute dreadmill session. Ran 60% of the hour at ERP and the other 40% a mixture of tempo and peaks into Z4. Felt good overall. Longest run in several weeks.
May take tomorrow off, but will probably swim and maybe do a T run for 30 minutes. We shall see.
Good week so far and I can now say that I am mentally 100% back in The Game.
@John- no worries, I'm pretty sure your status as Charter Nemo Fan Club member is well in tact! :-)
@ Mike, I was scratching my head with that Q too- and then I assumed (and ya know what they say about assumptions) that Scott had two different PT Hubs, but one PT Computer and the PT Computer had the wrong bike in the setup???? But now that I type that here- hmmm, that still doesn't make sense.
Able to squeeze in a quick trainer session. Still need to down load the numbers but have been answering pages from work and working on my bike fit. I am doing the TT bike fit and just got the 30 minute rundown on how I can get some free speed (well it cost 200$ but you know what I mean). A little fustrating because I can't find all my bike tools for some reason (I' someimes don't put tools away when I use them). I may swim on Friday but I think I may need a break before going hard on Sat.
I love reading how everyone is now in the thick of the OS and got their mojo going. Can't wait to get to that VO2 work! I remember last year it was a HUGE relief to switch to shorter, stronger 30"-2' bursts instead of the 10-20' FTP work. But after a few weeks, I was sick of the VO2 work and wanted to get back to the FTP work....grass is always greener, I guess. Stay healthy everyone! (or in Nemo's case, recover quickly!).
I'm amazed at how quickly I'm coming back. I haven't changed my FTP in WKO yet but I think I'm up to 265-270w on the trainer (v 250w from Week 1 Test) and ~285w on the road. I peaked out at 285 (in) / 295 (out) on the TT bike back in November. My HR is dropping every workout. Today, it was 3-5bpm lower compared to Tuesday and 8-10bpm lower than last week. Unfortunately, my weight is still 10lbs higher and it isn't dropping. A friend gave me 10 boxes of Milano cookies for my birthday and I'm through 5 of them. Ain't no weight dropping off me until the other 5 are gone. It is like having crack in my pantry.
@Brian - Staring the bike with the November OS group has me with only 1 more week of VO2 work. It was a nice break but I am looking forward to some longer FTP stuff to go for the final push on my OS watts goal. Call me crazy but I am looking forward to the week 14 test, just like I was at the week 8 test. My only problem is deciding on where to pace my next test.
As for today's workout I had Wendesday's run 6X1/2 mile all around the 5:16 mark as I was on a treadmill. I'm looking forward to tomorrow off.
Wow, you guys are doing awesome with the workouts. Way to get er done, everyone! Living vicariously through you all as I continue to recover.
So question for the JAN OS peeps, WSM, and maybe I should pose directly to the coaches as well...I haven't really run much at all since November due to injury. I was getting better and ready to "test" it, but then had this bike accident that set me back. So I am thinking of starting to jog easy next week a couple of times, which will be week 4 of OS. Assuming the jogging goes well, how would you guys suggest I transition back into the run workouts. Should I start my run training back in week 1, or try to figure out another way to integrate back into the plan.
Wow, you guys are doing awesome with the workouts. Way to get er done, everyone! Living vicariously through you all as I continue to recover.
So question for the JAN OS peeps, WSM, and maybe I should pose directly to the coaches as well...I haven't really run much at all since November due to injury. I was getting better and ready to "test" it, but then had this bike accident that set me back. So I am thinking of starting to jog easy next week a couple of times, which will be week 4 of OS. Assuming the jogging goes well, how would you guys suggest I transition back into the run workouts. Should I start my run training back in week 1, or try to figure out another way to integrate back into the plan.
Thanks!
Mel
Mel - What was the previous injury? And how did the crash agrivate it? When is your first race this year cuz IMFL is a long, long out there so no need to rush anything, especially a leg injury.
Mel- I agree with John- no need to rush things just to "catch up" with the Jan OS crew. I'm going to be in the same boat when I can finally run & bike again. My plan will be to ease back into running at my own pace, and when I finally feel like I can safetly do a 5K test- that's when I'll "restart" the OS run plan from the beginning. Yeah- I'll be behind everyone, but it's the only safe approach. Also means I'll have to cut short my OS training this year- but with this injury, my priorities for IMWI this year have changed significantly. It's no longer about running X time, it's just about getting to the start line healthy so I can be there with all the Cowgirls (and all our fabu EN Sherpas).
Oh- and Brian- Girlscout Cookies ARE laced with Crack. I'm convinced of it!!! Those Peanut Butter/Oatmeal sandwiches and Thin Mint Cookies are deadly. How does anyone open a sleeve of those things and not finish off the whole sleeve in one sitting?
@ Brian - Nice work on the bike! (I see I'm not the only one pushing the numbers. Stay healthy!) I got a kick out of your Milano "problem". I have to get my wife to stop buying Oreos - I had to stop grabbing a stack before dinner, after dinner, whenever the mood hit me.
@Mel - Ditto Nemo and John. No need to force the catch up. Start from the beginning and listen to how your body reacts.
@Everyone - Sure is great to be part of the group.! You motivate me! (I'm even starting to watch what I eat thanks to some of your examples.)
@Mike and @Nemo, I'm an Ergomo guy. I have one bottom bracket on my tri bike (bike #1, "Kristyn") and a different one on my road bike (bike #2, "Natasha"). The one computer is shared between them both. They have different offsets, which can and do impact readings, in my experience.
@ Mike B.- I thinkit is personal preference and what you are used to. I have been using Yak Trax for years on all sorts of running terrain. Biggest problem has been me kicking them off before I got the Pro series with a strap. Now they are golden. As for your Milano problem- ain't it hell! Those are yummy! I just turn my head away when in the Pepperidge Farm aisle.
@Nemo- Girl Scout cookies. I feel like such a grinch not buying any. But even freezing the Thin Mints has not kept me from polishing off the entire sleeve once opened. I just let them melt in my mouth.
We had a store brand of cookies that were choclate chip with toffee bits. Heavenly! Now I just avoid that store aisle all together!
@Nemo- Girl Scout cookies. I feel like such a grinch not buying any. But even freezing the Thin Mints has not kept me from polishing off the entire sleeve once opened. I just let them melt in my mouth.
Almost feeling bad about taking a day off. Notice I said almost, I need the recovery, I was fried yesterday. I've got 12.9 hrs left at work in a 48 hr tour. Just feeling slightly guilty about getting paid and not working out when there is a great treadmill 60 feet away. Sometimes it takes will power to not exercise.
Been playing a bit with the regularly scheduled program to fit the "work/life" program. Gotten in 2 good bike workouts, a so-so run (hamstring tight after hilly trail run last weekend) and 2 swims (just drills). Up for a good run this weekend and 2 hr bike Sun. Weather has been yucky here this week- foggy last 3 days (even during daytime) and we've also had the influx of resolutioners at the Y. Not a spare (or dry) treadmill, bike or lap lane in the haus. Glad to see people doing good things for their health- just wish more would stick with it!
Sorry to seem as if I'm bragging, but IT WAS 70 DEGREES AND SUNNY in Houston a couple of days this week! I took my work outdoors and was in heaven... taking full advantage of the "EN OS Green Light" to pummel all the LSD Heads riding and running My enthusiasm led to a couple of 100+%FTP/TP interval efforts (no wonder I was sucking so much air). My body is telling me to lay off the threshold stuff this weekend and get in some frequency, probably a swim. I feel the pain of our injured team mates. Injuries do give you a chance to rest... something that always seems to need to be forced upon me. Its all about consistency over time anyway. Hang in there. I will need to get myself under control, or I will be paying the price as well. Got to do those core exercises - they really work for me.
Switching days in weekend workouts. Today was the second "Resolution Run Series" race - goes 5/10/15/20 mi or Ks. 10 K today, and I'm not slowing down - 42:40 for 6.21 miles. My last 10K was 08 on the same course 42:42, same avg HR (153) as this year according to my workout log. I'm looking at March 13trh or 20th for a 5K race to see if I can get under 20:00 and get my VDOT over 50 - data tool says that takes a 19:53.
Looking at the log was a bit scary - Two years aog I was doing 2 swims, 2 weight rooms a week, along with a 40 miles ride, a long run of 67 minutes etc. Hard to let that go, but ... I got my EN visor yesterday. My wife reads the "Work is speed entering the body" on the headband, she said "Ins't that stretching it a bit - why speed, isn't it energy?" But then she doesn't have the competitive gene - she likes to swim, bike and run, but has done fewer than five races in her life, with no desire for more. I told her I want to get faster, or at least not slow down. SInce that seems to be what's happening with the OS program, I'll trust I can let those long bike rides go, and not sweat the swimming until, say, the middle of February.
Great work everyone! I love getting the e-mail updates throughout the day about everybody's adventures! Keeps me focussed.
@Massey - You are a fooking animal! Way to crush it! Thanks for bringing on the mojo!
@Ralph - if you have them, post the before and after pics of your bike position. I watched Tom Glynn use TTBF recently and it was really fun to watch his transition. Night and day between his old self fit and new TTBF fit. And the videos that he got back showing the changes to be made, etc. were so interesting. I learned a lot. Now I see guys on their tri bikes and I can tell if they are fitted properly or not.
@Al - Amazing! Good job on that 10k! And I am cheering for ya big time for a sub-20 5k coming up. Go get 'em! Post pics!
@Girl Scout Cookies - Yyyyyuuuuummmmmm! Just keep them out of my house. I have no will power. Nada.
As for me . . . .it was still wet this morning in NorCal. Big storms blew through this past week. Much needed rains. They are calling for a dry afternoon and Sunday morning so I switched my Saturday ride to Sunday and moved the Sunday run to this morning on the dreadmill. Knocked out the 3 x 1/2 mile and 1 x 1 mile @ TP. Another hour run.
At minute 52 of the run and out of nowhere I started visualizing the finishers shoot at IM SG. A good sign. I had a HUGE smile on my face! My first IM I went down the shoot with my wife and son. Last year I was jumping in the air tapping my heels, dancing, slapping hands, etc. This year I think I will do the Jon "Blazeman" Blais body roll down the shoot. Maybe hang out in the shoot for as long as possible as this may be my last IM.
Al- FWIW, I got my visor in the mail yesterday and my hubby doesn't get it either.
Dan- I think we're all a bit jealous of John C's weather! I'm also jealous of everyone who can run or bike even if it's on a drainer or in crap weather!! So if you are having trouble with willpower NOT exercising, just drum up a little Nemo Mojo!
Kris- Be careful with that hammy. And don't worry, it's January- they will all be gone from our gyms soon!
John S- Visualizing the finish line of IMSG is definitely a good sign! You are back! I've been visualizing that finish line a lot too- thinking about the possibility of coming down that home stretch with 3,4,5 other EN Chicka's while 8,9,10 EN Sherpas are there cheering us down the shoot is what has been keeping me going every time I just want to stop and get out of the pool.
I did 2x4' and 2x8' intervals in the pool today to emulate the run workout for the day. I made the mistake of eating b-fast a little too late (eggs & whole wheat eng. muffin) and on that first 8' interval threw up just a little in my mouth. I had to remind myself I was in a pool- not outside- and had to swallow it- yuck! That wasn't the burn I was going for!!! Oh well, lesson learned!
Nemo - you PULLLED A STARK while in the pool! That is just awesome - and the fact that you re-swallowed your breakfast makes it even awesome-er.
I'm a fair weather rider so when I woke up and saw it was below 40 degrees in the Malibu Canyons, I decided to ride the trainer. Even fear of the GMR TT with Rich's crew in Pasadena next weekend couldn't get me out. It will be a painful ride for me. I'm kicking myself now but oh well.
@Nemo - I am LOL! You definitely one upped me (I guess). Congratulations. Reading it made me bile a bit.
@Massey - I am gonna say it . . . . looks like you need a new FT test, baby! You crushed the intervals and a .931 IF for the 1:10 on a TRAINER? Dude, that is just over-the-top awesome. What is in the water down there in SoCal?
Holy cow! 70 degrees and sunny! I was thrilled to break freezing and have sunshine! Way jealous. I do not mind the drainer as I know I am safe from the crazy people that can't spare 5-10 seconds to pass safely. Still trying to run on back roads with little traffic as the foot paths are icy. Makes for a lot of running in circles.
John - Will post my before and after. The pics before are not that great though. I have been playing with my seat position and adjusting my areobars a bit too. The other info had to do with my pedaling and having a knee dive to the inside on my down stroke. I may need to add a wedge in my shoe. Pretty big change from my FIST Fit and alreadying feeling more comfortable and faster. Need to take it outside though.
Nemo - Keep that pool clean. My Y would close it to clean for a couple hours!
I did the inside trainer ride today and then ran outside. I am staying in the upper to above 100% in my zones so I am already feeling "work is speed entering the body" When do we test again?
Comments
What? Am I the only one with a pic of Nemo in my pain cave and above it in huge letters "NeMoJo!"
Gotta put my 2 cents in - "Screw Shoes" (google it) are a great option vs. YakTrax. Cheaper, and really good for mixed pavement (snow, ice, asphault mix). Guessing Yaktrax are better for snow, but I found them a bit like skates on ice, and not too stable on hard pavement.
Mike
Hey Scott - I'm confused ... What are you measuring your power with? Although I don't switch bikes, with my PowerTap, I would think the power measure would be independent of the chasis I had the wheel on!
Educate me!
As you can tell all week I have been a day ahead on my scheduled sessions. Today is a scheduled rest day but I am a little nervous about my run with only 86 days until taper for IM St. George. So I went to the club and did a 60 minute dreadmill session. Ran 60% of the hour at ERP and the other 40% a mixture of tempo and peaks into Z4. Felt good overall. Longest run in several weeks.
May take tomorrow off, but will probably swim and maybe do a T run for 30 minutes. We shall see.
Good week so far and I can now say that I am mentally 100% back in The Game.
@ Mike, I was scratching my head with that Q too- and then I assumed (and ya know what they say about assumptions) that Scott had two different PT Hubs, but one PT Computer and the PT Computer had the wrong bike in the setup???? But now that I type that here- hmmm, that still doesn't make sense.
So Scott? Huh????
Off the trainer and ready to enjoy a day off. Numbers for the workout tonight. Both FTP intervals were slightly above threshold.
Workout:
Duration: 1:00:01
Work: 667 kJ
TSS: 82.3 (intensity factor 0.91)
Norm Power: 193
VI: 1.04
Pw:HR: 8.23%
Pa:HR: 6.23%
Distance: 0 ft
Elevation Gain: 10 ft
Elevation Loss: 10 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 289 185 watts
Heart Rate: 70 157 137 bpm
Cadence: 27 95 86 rpm
Speed: 8.8 89.5 21.3 mph
Pace 0:40 6:48 2:49 min/mi
Altitude: 712 725 720 ft
Crank Torque: 0 387 180 lb-in
Temperature: 68 71.6 70.4 Fahrenheit
Able to squeeze in a quick trainer session. Still need to down load the numbers but have been answering pages from work and working on my bike fit. I am doing the TT bike fit and just got the 30 minute rundown on how I can get some free speed (well it cost 200$ but you know what I mean). A little fustrating because I can't find all my bike tools for some reason (I' someimes don't put tools away when I use them). I may swim on Friday but I think I may need a break before going hard on Sat.
Wait...NEMO is in the Jan OS??!?! Why you two timing......
I love reading how everyone is now in the thick of the OS and got their mojo going. Can't wait to get to that VO2 work! I remember last year it was a HUGE relief to switch to shorter, stronger 30"-2' bursts instead of the 10-20' FTP work. But after a few weeks, I was sick of the VO2 work and wanted to get back to the FTP work....grass is always greener, I guess. Stay healthy everyone! (or in Nemo's case, recover quickly!).
I'm amazed at how quickly I'm coming back. I haven't changed my FTP in WKO yet but I think I'm up to 265-270w on the trainer (v 250w from Week 1 Test) and ~285w on the road. I peaked out at 285 (in) / 295 (out) on the TT bike back in November. My HR is dropping every workout. Today, it was 3-5bpm lower compared to Tuesday and 8-10bpm lower than last week. Unfortunately, my weight is still 10lbs higher and it isn't dropping. A friend gave me 10 boxes of Milano cookies for my birthday and I'm through 5 of them. Ain't no weight dropping off me until the other 5 are gone. It is like having crack in my pantry.
10' FTP Set 1:
Duration: 10:05
Work: 161 kJ
TSS: 19.1 (intensity factor 1.065)
Norm Power: 266
VI: 1
Pw:HR: 4.34%
Pa:HR: 4.14%
Distance: 3.566 mi
Min Max Avg
Power: 223 279 266 watts
Heart Rate: 136 163 157 bpm
Cadence: 85 89 87 rpm
Speed: 17.6 22.5 21.2 mph
Pace 2:40 3:25 2:50 min/mi
10' FTP Set 2:
Duration: 10:05
Work: 164 kJ
TSS: 19.7 (intensity factor 1.084)
Norm Power: 271
VI: 1
Pw:HR: 5.01%
Pa:HR: 6.08%
Distance: 3.607 mi
Min Max Avg
Power: 222 288 270 watts
Heart Rate: 135 171 161 bpm
Cadence: 63 90 87 rpm
Speed: 18.6 23.4 21.5 mph
Pace 2:34 3:13 2:48 min/mi
13' @ 85%:
Duration: 13:05
Work: 182 kJ
TSS: 18.8 (intensity factor 0.93)
Norm Power: 232
VI: 1
Pw:HR: 1.39%
Pa:HR: 3.09%
Distance: 4.353 mi
Min Max Avg
Power: 206 252 232 watts
Heart Rate: 138 173 155 bpm
Cadence: 57 95 89 rpm
Speed: 15.9 22.2 20.0 mph
Pace 2:42 3:46 3:00 min/mi
Entire workout (223 watts):
Duration: 1:00:20
Work: 806 kJ
TSS: 87.9 (intensity factor 0.935)
Norm Power: 234
VI: 1.05
Pw:HR: 4.67%
Pa:HR: 7.01%
Distance: 19.47 mi
Min Max Avg
Power: 0 300 223 watts
Heart Rate: 0 173 146 bpm
Cadence: 46 126 88 rpm
Speed: 0 23.4 19.4 mph
Pace 2:34 0:00 3:06 min/mi
@Brian - Staring the bike with the November OS group has me with only 1 more week of VO2 work. It was a nice break but I am looking forward to some longer FTP stuff to go for the final push on my OS watts goal. Call me crazy but I am looking forward to the week 14 test, just like I was at the week 8 test. My only problem is deciding on where to pace my next test.
As for today's workout I had Wendesday's run 6X1/2 mile all around the 5:16 mark as I was on a treadmill. I'm looking forward to tomorrow off.
Gordon
Wow, you guys are doing awesome with the workouts. Way to get er done, everyone! Living vicariously through you all as I continue to recover.
So question for the JAN OS peeps, WSM, and maybe I should pose directly to the coaches as well...I haven't really run much at all since November due to injury. I was getting better and ready to "test" it, but then had this bike accident that set me back. So I am thinking of starting to jog easy next week a couple of times, which will be week 4 of OS. Assuming the jogging goes well, how would you guys suggest I transition back into the run workouts. Should I start my run training back in week 1, or try to figure out another way to integrate back into the plan.
Thanks!
Mel
Mel- I agree with John- no need to rush things just to "catch up" with the Jan OS crew. I'm going to be in the same boat when I can finally run & bike again. My plan will be to ease back into running at my own pace, and when I finally feel like I can safetly do a 5K test- that's when I'll "restart" the OS run plan from the beginning. Yeah- I'll be behind everyone, but it's the only safe approach. Also means I'll have to cut short my OS training this year- but with this injury, my priorities for IMWI this year have changed significantly. It's no longer about running X time, it's just about getting to the start line healthy so I can be there with all the Cowgirls (and all our fabu EN Sherpas).
Oh- and Brian- Girlscout Cookies ARE laced with Crack. I'm convinced of it!!! Those Peanut Butter/Oatmeal sandwiches and Thin Mint Cookies are deadly. How does anyone open a sleeve of those things and not finish off the whole sleeve in one sitting?
@ Brian - Nice work on the bike! (I see I'm not the only one pushing the numbers. Stay healthy!) I got a kick out of your Milano "problem". I have to get my wife to stop buying Oreos - I had to stop grabbing a stack before dinner, after dinner, whenever the mood hit me.
@Mel - Ditto Nemo and John. No need to force the catch up. Start from the beginning and listen to how your body reacts.
@Everyone - Sure is great to be part of the group.! You motivate me! (I'm even starting to watch what I eat thanks to some of your examples.)
I have one bottom bracket on my tri bike (bike #1, "Kristyn") and a different one on my road bike (bike #2, "Natasha"). The one computer is shared between them both. They have different offsets, which can and do impact readings, in my experience.
@Nemo- Girl Scout cookies. I feel like such a grinch not buying any. But even freezing the Thin Mints has not kept me from polishing off the entire sleeve once opened. I just let them melt in my mouth.
We had a store brand of cookies that were choclate chip with toffee bits. Heavenly! Now I just avoid that store aisle all together!
Are you kiddin? They are even BETTER frozen!!!!
@Scott- aha! Ergomo!!! That makes a lot of sense.
SHHH! Don't say it too loud, I don't want to upset it!
Almost feeling bad about taking a day off. Notice I said almost, I need the recovery, I was fried yesterday. I've got 12.9 hrs left at work in a 48 hr tour. Just feeling slightly guilty about getting paid and not working out when there is a great treadmill 60 feet away. Sometimes it takes will power to not exercise.
Been playing a bit with the regularly scheduled program to fit the "work/life" program. Gotten in 2 good bike workouts, a so-so run (hamstring tight after hilly trail run last weekend) and 2 swims (just drills). Up for a good run this weekend and 2 hr bike Sun. Weather has been yucky here this week- foggy last 3 days (even during daytime) and we've also had the influx of resolutioners at the Y. Not a spare (or dry) treadmill, bike or lap lane in the haus. Glad to see people doing good things for their health- just wish more would stick with it!
John- you totally rock- nuff said!
Sorry to seem as if I'm bragging, but IT WAS 70 DEGREES AND SUNNY in Houston a couple of days this week! I took my work outdoors and was in heaven... taking full advantage of the "EN OS Green Light" to pummel all the LSD Heads riding and running
My enthusiasm led to a couple of 100+%FTP/TP interval efforts (no wonder I was sucking so much air). My body is telling me to lay off the threshold stuff this weekend and get in some frequency, probably a swim. I feel the pain of our injured team mates. Injuries do give you a chance to rest... something that always seems to need to be forced upon me. Its all about consistency over time anyway. Hang in there. I will need to get myself under control, or I will be paying the price as well. Got to do those core exercises - they really work for me.
Switching days in weekend workouts. Today was the second "Resolution Run Series" race - goes 5/10/15/20 mi or Ks. 10 K today, and I'm not slowing down - 42:40 for 6.21 miles. My last 10K was 08 on the same course 42:42, same avg HR (153) as this year according to my workout log. I'm looking at March 13trh or 20th for a 5K race to see if I can get under 20:00 and get my VDOT over 50 - data tool says that takes a 19:53.
Looking at the log was a bit scary - Two years aog I was doing 2 swims, 2 weight rooms a week, along with a 40 miles ride, a long run of 67 minutes etc. Hard to let that go, but ... I got my EN visor yesterday. My wife reads the "Work is speed entering the body" on the headband, she said "Ins't that stretching it a bit - why speed, isn't it energy?" But then she doesn't have the competitive gene - she likes to swim, bike and run, but has done fewer than five races in her life, with no desire for more. I told her I want to get faster, or at least not slow down. SInce that seems to be what's happening with the OS program, I'll trust I can let those long bike rides go, and not sweat the swimming until, say, the middle of February.
Great work everyone! I love getting the e-mail updates throughout the day about everybody's adventures! Keeps me focussed.
@Massey - You are a fooking animal! Way to crush it! Thanks for bringing on the mojo!
@Ralph - if you have them, post the before and after pics of your bike position. I watched Tom Glynn use TTBF recently and it was really fun to watch his transition. Night and day between his old self fit and new TTBF fit. And the videos that he got back showing the changes to be made, etc. were so interesting. I learned a lot. Now I see guys on their tri bikes and I can tell if they are fitted properly or not.
@Al - Amazing! Good job on that 10k! And I am cheering for ya big time for a sub-20 5k coming up. Go get 'em! Post pics!
@Girl Scout Cookies - Yyyyyuuuuummmmmm! Just keep them out of my house. I have no will power.
Nada.
As for me . . . .it was still wet this morning in NorCal. Big storms blew through this past week. Much needed rains. They are calling for a dry afternoon and Sunday morning so I switched my Saturday ride to Sunday and moved the Sunday run to this morning on the dreadmill. Knocked out the 3 x 1/2 mile and 1 x 1 mile @ TP. Another hour run.
At minute 52 of the run and out of nowhere I started visualizing the finishers shoot at IM SG. A good sign. I had a HUGE smile on my face! My first IM I went down the shoot with my wife and son. Last year I was jumping in the air tapping my heels, dancing, slapping hands, etc. This year I think I will do the Jon "Blazeman" Blais body roll down the shoot. Maybe hang out in the shoot for as long as possible as this may be my last IM.
Al- FWIW, I got my visor in the mail yesterday and my hubby doesn't get it either.
Dan- I think we're all a bit jealous of John C's weather! I'm also jealous of everyone who can run or bike even if it's on a drainer or in crap weather!! So if you are having trouble with willpower NOT exercising, just drum up a little Nemo Mojo!
Kris- Be careful with that hammy. And don't worry, it's January- they will all be gone from our gyms soon!
John S- Visualizing the finish line of IMSG is definitely a good sign! You are back!
I've been visualizing that finish line a lot too- thinking about the possibility of coming down that home stretch with 3,4,5 other EN Chicka's while 8,9,10 EN Sherpas are there cheering us down the shoot is what has been keeping me going every time I just want to stop and get out of the pool.
I did 2x4' and 2x8' intervals in the pool today to emulate the run workout for the day. I made the mistake of eating b-fast a little too late (eggs & whole wheat eng. muffin) and on that first 8' interval threw up just a little in my mouth.
I had to remind myself I was in a pool- not outside- and had to swallow it- yuck! 
That wasn't the burn I was going for!!! Oh well, lesson learned!
Nemo - you PULLLED A STARK while in the pool! That is just awesome - and the fact that you re-swallowed your breakfast makes it even awesome-er.
I'm a fair weather rider so when I woke up and saw it was below 40 degrees in the Malibu Canyons, I decided to ride the trainer. Even fear of the GMR TT with Rich's crew in Pasadena next weekend couldn't get me out. It will be a painful ride for me. I'm kicking myself now but oh well.
12' FTP
Duration: 12:05
Work: 192 kJ
TSS: 22.7 (intensity factor 1.062)
Norm Power: 265
VI: 1
Pw:HR: 2.72%
Pa:HR: 2.66%
Distance: 4.254 mi
Min Max Avg
Power: 220 276 265 watts
Heart Rate: 99 222 165 bpm
Cadence: 83 88 86 rpm
Speed: 14.9 22.5 21.1 mph
Pace 2:40 4:01 2:50 min/mi
12' FTP:
Duration: 12:10
Work: 196 kJ
TSS: 23.4 (intensity factor 1.075)
Norm Power: 269
VI: 1
Pw:HR: 2.96%
Pa:HR: 4.08%
Distance: 4.311 mi
Min Max Avg
Power: 212 287 268 watts
Heart Rate: 143 175 168 bpm
Cadence: 58 90 85 rpm
Speed: 12.7 24 21.3 mph
Pace 2:30 4:43 2:49 min/mi
15' @ ;85%:
Duration: 15:00
Work: 203 kJ
TSS: 20.4 (intensity factor 0.903)
Norm Power: 226
VI: 1
Pw:HR: 2.25%
Pa:HR: 1.5%
Distance: 4.904 mi
Min Max Avg
Power: 149 242 225 watts
Heart Rate: 144 167 160 bpm
Cadence: 57 91 86 rpm
Speed: 13.9 22.6 19.6 mph
Pace 2:39 4:20 3:04 min/mi
Entire workout (222 watts):
Duration: 1:10:35
Work: 938 kJ
TSS: 102 (intensity factor 0.931)
Norm Power: 233
VI: 1.05
Pw:HR: 4.35%
Pa:HR: 5.65%
Distance: 22.442 mi
Min Max Avg
Power: 0 287 222 watts
Heart Rate: 0 222 152 bpm
Cadence: 46 120 87 rpm
Speed: 0 24 19.1 mph
Pace 2:30 0:00 3:09 min/mi
@Nemo - I am LOL! You definitely one upped me (I guess). Congratulations.
Reading it made me bile a bit.
@Massey - I am gonna say it . . . . looks like you need a new FT test, baby!
You crushed the intervals and a .931 IF for the 1:10 on a TRAINER? Dude, that is just over-the-top awesome. What is in the water down there in SoCal?
Duration: 9:59
Work: 123 kJ
TSS: 13.8 (intensity factor 0.911)
Norm Power: 205
VI: 1
Pw:HR: 2.9%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 140 252 206 watts
Heart Rate: 145 169 164 bpm
Cadence: 81 97 88 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Crank Torque: 135 240 197 lb-in
Duration: 9:30
Work: 113 kJ
TSS: 12.3 (intensity factor 0.884)
Norm Power: 199
VI: 1
Pw:HR: 3.18%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 252 199 watts
Heart Rate: 149 172 168 bpm
Cadence: 49 92 84 rpm
Speed: n/a n/a n/a mph
Pace n/a n/a n/a min/mi
Crank Torque: 0 404 202 lb-in
Duration: 16:30 (16:31)
Work: 161 kJ
TSS: 15.2 (intensity factor 0.745)
Norm Power: 168
VI: 1.01
Pw:HR: -1.88%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 221 166 watts
Heart Rate: 137 167 161 bpm
Cadence: 31 93 84 rpm
Speed: n/a n/a n/a mph
Pace n/a n/a n/a min/mi
Crank Torque: 0 296 169 lb-in
Duration: 15:00
Work: 155 kJ
TSS: 14.8 (intensity factor 0.769)
Norm Power: 173
VI: 1
Pw:HR: 0.22%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 219 173 watts
Heart Rate: 151 171 163 bpm
Cadence: 63 96 85 rpm
Speed: n/a n/a n/a mph
Pace n/a n/a n/a min/mi
Crank Torque: 0 250 173 lb-in
Holy cow! 70 degrees and sunny! I was thrilled to break freezing and have sunshine! Way jealous. I do not mind the drainer as I know I am safe from the crazy people that can't spare 5-10 seconds to pass safely. Still trying to run on back roads with little traffic as the foot paths are icy. Makes for a lot of running in circles.
Nemo - that is some hard core pool running.
John Stark- We'll be watching you live (I hope).
John - Will post my before and after. The pics before are not that great though. I have been playing with my seat position and adjusting my areobars a bit too. The other info had to do with my pedaling and having a knee dive to the inside on my down stroke. I may need to add a wedge in my shoe. Pretty big change from my FIST Fit and alreadying feeling more comfortable and faster. Need to take it outside though.
Nemo - Keep that pool clean. My Y would close it to clean for a couple hours!
I did the inside trainer ride today and then ran outside. I am staying in the upper to above 100% in my zones so I am already feeling "work is speed entering the body" When do we test again?