@Melanie - OUCH! Sorry to hear about your accident, remember EVERYTHING happens for a reason. It may not be apparent now, or in the short term, but you'll have an "ah-hah" moment and realize why sooner or later.
Everyone, SUPER job! Today was the first day I actually saw spots after a workout!
Jan FTP: 225 2/23/2010: 245 !!!
Was hoping for another 5 watts, but hey, I'm NOT gonna sweat that given my state after the test and I know I'll get those before Wildflower. Next stop: 5k.
great job everybody!!!! glad you are gettin it done even with being crazy busy. ouch on the wreck, so sad for you melanie, I remember you telling us about the wreck!! yep I will share pics and I note that Nemo posted her vacay in race/tng reports so I hope to as well although no training to speak of!!! well walking for hours in mountaineous terrain!! psyched to see that scenery!! packing now!! well I should say repacking into smaller bags!! nice sunny day out there but not sure if I will make it out on my bike!! itching too though!! didn't even walk the dog so I could get my To Do list done but had to take a break to see how y'all were doing!! m
I haven't been posting, but I have been training. Consistency and persistence are the primary building blocks of a successful athletic trainng program. What I have been doing (instead of posting here) is wartching the Winter Olympics. While I avoided men's figure skating, I did catch the US gold medal winner saying to Bob Costas how much he "enjoyed the daily grind of training and the high of competiion." Yep, you can't have the latter without the former.
Today was my last high intensity VO2 bike workout (from the power clinic) before next week's test. The numbers:
6 x 3'(4') @ 120% of FTP: Avg power for each was 243-245. Followed by 10 x 30/30 ("recovery" phase for all of these VO2 intervals is at 60%), then 15' @ 80-85%. Total time: 1:45, TSS 130, NP 175, Avg HR 114 (not that that means anything.) I was worried about being able to tolerate this session, but Netflix has "Groundhog Day" available on instant play this month, and that was perfect for this sort of repetitive work. The drippy, 43F weather out on my covered deck also helped - I actually needed to wear a sleevless shirt on the trainer!
After my ski trips, I'm building back up run and swim frequency and volume. Last week three runs, this week 4, next week five. Going from 1 swim weekly to 3 next week, and adding 100yds to total distance each workout until I get to 3000-3500. As far as the standard OS plan, I'm currently in week 10 for running, and nominally in week 13 for biking,
@Jorge it looks like we'll have a good challenge to see how we are doing in another 2 months. I already did my new VDot test last week and bumped up from 48 to 50. Hoping to hit between 52-53 by the beginning of June.
I thought I would share a fun event that is coming up for a group of runners that I have trained with for years. The first week of March every year we have a self-supported event we call Roundman. We have 2 hill routes that we run forwards backwards on 4 consecutive days. The routes are approximately 7 miles. The first, and easier route is called the Loop of Coin. The second, and more challenging, is aptly named the Loop of Pain. SO, imagine 4 days of all out 10km effort. That is my week next week! This is the official kick off every year for my racing...
I'll definitely be ready for a bike focus week the following week.
Today is the run test. I am pumped for this. I will have to do it after work but it's ok..I will try to build myself mentally for it. I have a plan and hopefully execute. See what kind of number's I get.. Will post later. I'm going skiing after the test with the family. Good job everybody on your FTP test !!!!
Now let's bring it on the VO2max test today !! Good luck everybody !!
Congrats to everyone! Awesome improvements - totally inspiring for me (like Marianne and Nemo, I'm a few weeks behind: on week 6 of the bike and 3 of the run).
I hope, hope, hope my run test will show improvement (when I get there). I'm not a fast runner to begin with and I tested after a hiatus due to hospitalization (so my weight was up and my endurance is nowhere to be found), etc.
As for the bike test, I don't have a power meter... how can I tell if my bike is improving? I would think I'd want my HR average to be lower bc I'm getting fitter and having to work harder to get it up there... thoughts? Speaking of which, 2x15's last night stunk! But I did it!
@Melanie: oh no, I'm so sorry... I hope everything works out and you can salvage some of your season! I missed the last few races of mine last year (after I flew off my bike) and may miss the first few this year if I can't hold my bike (after tendon surgery on my hand). So I'm pulling for you for sure!
I only had time for a quick peruse of everyone's FTP test posts - way to get it done! We're seeing some great improvements.
I'm living vicariously through those of you doing the Vdot testing today so as I swam this morning the thought of you guys crushing yourselves over 5km motivated me to push my 5 x 200 intervals harder. I'm feeling really good on my easy runs but I still have a couple more weeks of ramping up to do. I think I'll be ready to throw in a little intensity in 2 more weeks.
Good luck to those that still have to do the Vdot test. Post those results!
WOW. This whole thread is full of achievement, inspiration and determination. You guys are great. I'm really embracing this 8th week test. I did the bike last night on the trainer and hit an FTP of 207w. Up from 187w in week1. And I had been fighting a cold for a while. So, I'm quite happy with my progress. But I've got two questions:
Has anyone quantified a difference between trainer watts and road watts? I know this has been discussed before, but I can't find an answer. Maybe there isn't one because there are too many confounding factors. Last year I noticed that my FTP tests were always below 200w (the max being 190) if I did them on the trainer. But if I did them on the road I was always above 200w (the minimum being 211).
The power hack stuff that was in trial last year: have the results of that been applied to the OS training plan? The plan is different than last year's plan and I was wondering if the difference is the power hack trials.
Lowell- I don't think anyone has done a specific analysis to come up with a formula for indoor vs outdoor watts. There's just too many factors to consider. But it's pretty universal that you'll have higher watts outside for sure.
Yes- the OS plans were updated to include some of the learning from the Power Hack last year. But in addition, they have been running the "Power Clinic" (which you had to sign up for separately) for the Oct/Nov peeps. I think Mel already has a question into the guys about the possibility of offering that up for the Jan Peeps.
Bike testing last night was okay for me. Felt a little sluggish but whatever as my kids say. Results are below:
Weight 203 ( down 2lbs ) LTHR 165 ( up from 156 ) FTP 237 ( up from 225 )
So a little over 5% gain with several missed workouts isn't so bad. Still down from 260 prior to IMFL. I have a half marathon this weekend and think I am going to use that as my VDOT testing.
I am wondering if any of the over 50 crowd has in the past noticed a slower or lessened increase in FTP or does age matter much. Any thoughts?
Got the Vdot test done this afternoon at the local High School track. There is a special kind of suffering in a solo 5k at the track, that's for sure. I did the very best I could; I was wasted at the end, done. Pacing was, as usual, completely even; my old running buddies call me Prince Clock. Well, maybe Old Slow Prince Clock these days as the best I could muster was a 25:02, a 38.2 Vdot. Plenty of room for improvement!
It was helpful knowing I wasn't alone today with most of my JOS brethren throwing down their 5ks as well.
Bill= you are so right, a 5K on the track is one of those things that I think the devil will save up for those of us who are not good kids in this life! Great job getting it done, and 25:02 is pretty awesome even with room for improvement!
Of coarse, it was nice and cold for the test today. There is no way I could handle the 5k test on the track without my IPod, so technically I wasn't alone. Plus there was a JV soccer game going on so I had an audience as well. My last VDOT 8 weeks ago was 44 (22:05) and the new and improved was 46 (21:26). So......I'm happy with the improvement!
good job on the 5ks!!! I didn't do one but I actually like the track!!! look forward to running on it so I guess I am weird!! I love the squishy surface and the lack of mental agility needed to dodge potholes, dogs, curbs or cars!! I love the ability to evenly pace myself with a quick look at my watch!! I like being able to break apart the run in 1/4 mile increments or even smaller as I round the curve, I love the feeling of the curve as I pump one arm and feel the increased power! it is like wearing new running shoes, bouncy!! I love to feel the wind pushing me but then letting go as I round the corners as I naturally accelerate! I love to know that I ran on the same course as "real athletes" running way faster but yet doing my same workout! it is like the track has stories to tell of wins and victories and I am just part of the many feet that get to run on it! nope, I love the track cuz that is where I first started running June 2004.. picked a hot month to begin a new hobby!!! but my HS track full of fond memories was where I started running! well now shoot, I wanna go run on one!!!! hey, I only ran about 2mile in some wicked windy cold weather here today and did more prep for my trip so sorta rest day.. and actually the weather was 37 and sunny but 14mph winds and I just couldn't get any MOJO to go ride my bike in it!!! so y'all think I am tough but I just couldn't put on the clothes and go out there in it!! so calling this week and next week - "transition"!! instead I washed my car, vacuumed it, went to the bank, the movie gallery and had lunch with my mother!!! and stayed in real clothes!!! no dry fit! but when I get back, I am going to the track!! oh my goodness, where I swim is a brand new college track that is soooooo nice. m
Finally starting to feel better with my rest week. I was really out of sorts on Monday, slightly better Tuesday, and back to myself today. I was more worn out by the Power Clinic than I thought. Will be back at it this weekend! Great job on the VDOT and FTP increases. Just remember that you now have new numbers to hit! All the gain comes after the pain.
Wow, I love EN !!! I would have never thought that I could improve my run this much. I'm very pleased with this even though now my run workouts will be really hard !! Oh well, Work, works is right !
Beginning of OS VDOT : 36
test VDOT: 2/24/10: 41
I did my test after work on the track. I was crunched for time so I didn't warm up for it. I did take the first .5 mile a bit slower then went for it. The last .5 was definitly hard stuff. I finished my test right at the 3.10 mark but I noticed that my data says 3.099. Dang it ! It changed my VDOT from 41.3 to 41.1. Anyway I'm trilled to be over 40 !
Now time to get off my cloud and be ready for much harder workouts to come!! Great job everybody on your tests!! Jan OS is bringing it !! You guys and gals all rock !!
Had the day off today and did a bike 2X20 (non test) and blew up on the second 20. I was just tired from the vdot on monday. I broke up the second 20 in to 2X10 then hung on for 1X5 and 1X4 at 82%. This was a hardest workout to date on the bike other than FTT tests.
great job Nat and others on your testing!! and resting too.. way harder! I now have a tennis ball if the dog doesn't get it to rub out sore spot on my left leg/glute, that and a stick and a roller!!! ankle weights, a mat, a band and aLL i now need is some self activated cortisone shots! and I think I could run!! a test. lol. okay that tennis ball???? oh my goodness ....... but I have to do it when Rudy is not looking! he wants the ball.
Did the vDot test, pseudo test since I ran a 3 miler 10 days ago. I don't have the garmin usb deal w/ me today but it was 17:10 on the footpod (calibrated but I don't trust it). Weird test, treadmill was maxed out at 10 mph. It wasn't the same treadmill as I used before. No complaints. Nice work everybody, don't have time to respond to everybody
Huge jump in VDOT Natalie- be careful with your workouts. We are going into the VO2 max portion and the short hard intervals can get you with a jump like that. Sounds like folks are really hitting this hard and getting results. Congrats! The rest is doing me good. Looking forward to turning it on again in a few days. Rode today (trainer). I did a bunch of hard, but short intervals based on my test at end of Power Clinic. Always a good day when I exercise!
WOW! Such great tests everyone! Good advice from Michele for those of you with some new bumps- the VO2 stuff is gonna be a killer- expecially with new numbers going in. so take FULL advantage of those rest days!!!
@Nathalie That is one huge jump. @Chad another huge jump those are pretty big gains you are making.........even if you don't think so. Glad to see everybody's numbers. I'm taking today off and doing the 2x20 tomorrow. I have some time off in the morning. @Marianne be safe on your mission trip. Do some good! Post some pictures.
Comments
Everyone, SUPER job! Today was the first day I actually saw spots after a workout!
Jan FTP: 225
2/23/2010: 245 !!!
Was hoping for another 5 watts, but hey, I'm NOT gonna sweat that given my state after the test and I know I'll get those before Wildflower. Next stop: 5k.
Holy smokes, no kidding!
I haven't been posting, but I have been training. Consistency and persistence are the primary building blocks of a successful athletic trainng program. What I have been doing (instead of posting here) is wartching the Winter Olympics. While I avoided men's figure skating, I did catch the US gold medal winner saying to Bob Costas how much he "enjoyed the daily grind of training and the high of competiion." Yep, you can't have the latter without the former.
Today was my last high intensity VO2 bike workout (from the power clinic) before next week's test. The numbers:
6 x 3'(4') @ 120% of FTP: Avg power for each was 243-245. Followed by 10 x 30/30 ("recovery" phase for all of these VO2 intervals is at 60%), then 15' @ 80-85%. Total time: 1:45, TSS 130, NP 175, Avg HR 114 (not that that means anything.) I was worried about being able to tolerate this session, but Netflix has "Groundhog Day" available on instant play this month, and that was perfect for this sort of repetitive work. The drippy, 43F weather out on my covered deck also helped - I actually needed to wear a sleevless shirt on the trainer!
After my ski trips, I'm building back up run and swim frequency and volume. Last week three runs, this week 4, next week five. Going from 1 swim weekly to 3 next week, and adding 100yds to total distance each workout until I get to 3000-3500. As far as the standard OS plan, I'm currently in week 10 for running, and nominally in week 13 for biking,
I thought I would share a fun event that is coming up for a group of runners that I have trained with for years. The first week of March every year we have a self-supported event we call Roundman. We have 2 hill routes that we run forwards backwards on 4 consecutive days. The routes are approximately 7 miles. The first, and easier route is called the Loop of Coin. The second, and more challenging, is aptly named the Loop of Pain. SO, imagine 4 days of all out 10km effort. That is my week next week! This is the official kick off every year for my racing...
I'll definitely be ready for a bike focus week the following week.
Now let's bring it on the VO2max test today !! Good luck everybody !!
Nathalie
Congrats to everyone! Awesome improvements - totally inspiring for me (like Marianne and Nemo, I'm a few weeks behind: on week 6 of the bike and 3 of the run).
I hope, hope, hope my run test will show improvement (when I get there). I'm not a fast runner to begin with and I tested after a hiatus due to hospitalization (so my weight was up and my endurance is nowhere to be found), etc.
As for the bike test, I don't have a power meter... how can I tell if my bike is improving? I would think I'd want my HR average to be lower bc I'm getting fitter and having to work harder to get it up there... thoughts? Speaking of which, 2x15's last night stunk! But I did it!
@Melanie: oh no, I'm so sorry... I hope everything works out and you can salvage some of your season! I missed the last few races of mine last year (after I flew off my bike) and may miss the first few this year if I can't hold my bike (after tendon surgery on my hand). So I'm pulling for you for sure!
I'm living vicariously through those of you doing the Vdot testing today so as I swam this morning the thought of you guys crushing yourselves over 5km motivated me to push my 5 x 200 intervals harder. I'm feeling really good on my easy runs but I still have a couple more weeks of ramping up to do. I think I'll be ready to throw in a little intensity in 2 more weeks.
Good luck to those that still have to do the Vdot test. Post those results!
WOW. This whole thread is full of achievement, inspiration and determination. You guys are great. I'm really embracing this 8th week test. I did the bike last night on the trainer and hit an FTP of 207w. Up from 187w in week1. And I had been fighting a cold for a while. So, I'm quite happy with my progress. But I've got two questions:
Keep up the great work.
Yes- the OS plans were updated to include some of the learning from the Power Hack last year. But in addition, they have been running the "Power Clinic" (which you had to sign up for separately) for the Oct/Nov peeps. I think Mel already has a question into the guys about the possibility of offering that up for the Jan Peeps.
Weight 203 ( down 2lbs )
LTHR 165 ( up from 156 )
FTP 237 ( up from 225 )
So a little over 5% gain with several missed workouts isn't so bad. Still down from 260 prior to IMFL. I have a half marathon this weekend and think I am going to use that as my VDOT testing.
I am wondering if any of the over 50 crowd has in the past noticed a slower or lessened increase in FTP or does age matter much. Any thoughts?
Got the Vdot test done this afternoon at the local High School track. There is a special kind of suffering in a solo 5k at the track, that's for sure. I did the very best I could; I was wasted at the end, done. Pacing was, as usual, completely even; my old running buddies call me Prince Clock. Well, maybe Old Slow Prince Clock these days as the best I could muster was a 25:02, a 38.2 Vdot. Plenty of room for improvement!
It was helpful knowing I wasn't alone today with most of my JOS brethren throwing down their 5ks as well.
Bill= you are so right, a 5K on the track is one of those things that I think the devil will save up for those of us who are not good kids in this life! Great job getting it done, and 25:02 is pretty awesome even with room for improvement!
Of coarse, it was nice and cold for the test today. There is no way I could handle the 5k test on the track without my IPod, so technically I wasn't alone. Plus there was a JV soccer game going on so I had an audience as well. My last VDOT 8 weeks ago was 44 (22:05) and the new and improved was 46 (21:26). So......I'm happy with the improvement!
Great job on the VDOT and FTP increases. Just remember that you now have new numbers to hit! All the gain comes after the pain.
Wow, I love EN !!! I would have never thought that I could improve my run this much. I'm very pleased with this even though now my run workouts will be really hard !! Oh well, Work, works is right !
Beginning of OS VDOT : 36
test VDOT: 2/24/10: 41
I did my test after work on the track. I was crunched for time so I didn't warm up for it. I did take the first .5 mile a bit slower then went for it. The last .5 was definitly hard stuff. I finished my test right at the 3.10 mark but I noticed that my data says 3.099. Dang it ! It changed my VDOT from 41.3 to 41.1. Anyway I'm trilled to be over 40 !
Now time to get off my cloud and be ready for much harder workouts to come!! Great job everybody on your tests!! Jan OS is bringing it !! You guys and gals all rock !!
Nathalie
Lap #1 (Run):
Duration: 23:25
Work: n/a
rTSS: 60.4 (1.197)
NGP: 7:31 (214.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.099 mi
Min Max Avg
Cadence: 40 91 82 rpm
Speed: 6:14 10:10 7:33 min/mi
Had the day off today and did a bike 2X20 (non test) and blew up on the second 20. I was just tired from the vdot on monday. I broke up the second 20 in to 2X10 then hung on for 1X5 and 1X4 at 82%. This was a hardest workout to date on the bike other than FTT tests.
Gordon
great job Nat and others on your testing!! and resting too.. way harder! I now have a tennis ball if the dog doesn't get it to rub out sore spot on my left leg/glute, that and a stick and a roller!!! ankle weights, a mat, a band and aLL i now need is some self activated cortisone shots! and I think I could run!! a test. lol. okay that tennis ball???? oh my goodness ....... but I have to do it when Rudy is not looking! he wants the ball.
Great work everyone - it's so much fun to read about all the SUCCESS!!!!
The rest is doing me good. Looking forward to turning it on again in a few days.
Rode today (trainer). I did a bunch of hard, but short intervals based on my test at end of Power Clinic. Always a good day when I exercise!
@Chad another huge jump those are pretty big gains you are making.........even if you don't think so.
Glad to see everybody's numbers. I'm taking today off and doing the 2x20 tomorrow. I have some time off in the morning.
@Marianne be safe on your mission trip. Do some good! Post some pictures.