Mike- 30/30's outside!? That's scary talk!!! I'm sure I'd crash into something or fall over at the end! I'm still back on week 5 so yesterday was 2x12 and tomorrow will be 3x8. I need to remind myself that 3x8 always looks easier on paper than it really is! I'm just hoping the wind will lay down so I can do the workout outside.
I did my pool run again today. Best part about it was listening to the "Meet the Team" podcast during the warmup. This week was Olivia- I just love these things!
@Nemo, agreed 3x8 is a hard one. I think it is just hard to wrap your head around the correct pacing. I tried doing a 5 minute screen cast on the WKO thing yesterday but it was an epic fail. The one time I got a a good one I forgot turn the audio on. After about 4 takes I gave up....EPIC Fail!. As far as I know right now, still going to Tucson next week. No news yet from the pathologist so I'm proceeding as normal. Packing up my bike and sending it to Trisports today. I guess I need to put my compact on finally. Not much motivation when I've been on a CT Since December. Glad to see everybody survived the first 30/30
Rounded out the hour ride with 20' @ .85 which didn't seem as tough as Monday.
Some good stretching followed the bike. Then 30' easy run on treadmill at lunch - running legs continue to feel awesome. Core strengthening/yoga after the run. Making up for an off/travel day tomorrow.
Mike- 30/30's outside!? That's scary talk!!! I'm sure I'd crash into something or fall over at the end!
@Nemo - Well, you had me thinking I made it up, or that it was an old plan (I've been here since before EN!!), but I checked, and the 12 week IM Advanced plan last year had 30/30s ... They really weren't that bad, except as mentioned, I didn't attempt to mark the intervals on the PT while riding - just did them as a single interval, and then selected the 30" segments in WKO+ to check the numebrs!
@Dan - I was reminded last weekend, when I was doing the IMWI loop on a computrainer, that I wished I had a compact on my bike! It was hard to push the target watts, as the ratio was not right for the "climbs" simulated by the CT.
@Jim - Wow! Are you planning to do any kicking in your swim assessment on Sunday? My legs are toast from yesterday's 30/30s!
I got my run in this morning, my first speedwork session that is z5 stuff running. That's about as exciting as it can get on the treadmill. 4X200 and 1X400. I have not downloaded the garmin file but they were done at 9:05 pace so they will be very consistent.
I continued with 15-17 minutes of z1 stuff after the intervals to get in a 50' run of 4.5 miles. Now I need to get to bed early for tomorrow bike.
I bumped my VDOT up by 1 to start this week. Looked at the IP and thought "I'm not so sure..." then went out and crushed the run! Last week's rest did me good!
Mike- I'm cracking up because your 60% "Easy" efforts on your 30/30's would be just a little under my 120% efforts!!! Holy Crap!
I did the 3x8's today and saved the last 2 for that return trip into the 10-15mph wind. I always find it easier to "push" and FTP set going into the wind vs having it at my back. I knew they'd be tough- and they were- but I was really happy to get them done this morning outside!
In fact, I kept thinking that in a few weeks the weather would start getting nice and I'll be stuck doing the 30/30's inside!! Hmmmmmm, I might not like them nearly as much in that situation!
I hear you on that Nemo. Those were similar to my thoughts, ie Mike's rest is just under my FTP. I feel pitifully small.
I was tired today from staying up late to hang out with Max and I was very lazy about stretching/ rolling yesterday, so my legs didn't feel great when I got on the bike. But once I warmed up and started at it, I was fine. NO data but peeking at Avg watts told me I was where I needed to be.
They are predicting sunny and 50 degrees for Massa chusetts this weekend. I am planning to ride outside, I might even take Princess out for her first roll on pavement. We shall see.
Based on the fact that the EN police notified me that it has been over a month since I last posted, I now feel the need to jump on in. So for what it is worth, here I am. I have been following along during the OS and am impressed with how well everyone is doing. This OS is going well by most of the training metrics. I seem to be ahead of where I was during last years OS, but I still have a long way to go to match my levels at IMCdA last year.
The 30/30's seem to be going well. I am sure that it not quite by protocol, but I tend to push them a little higher that 120%. I do generally aim for 60% during the 30 sec down time. For me, I track what my Pnorm is during the five minute segemnts. I aim for steady numbers throughout. I know the rest time can really influence but it is all my little brain can do.
Not that I have gotten my fingers working again, i will do my best to post more often.
My OS potpourri continues. After starting mid December, taking 3 + weeks for two separate ski vacations, and doing the six week power clinic, I'm now in week II for the run, and week 15 for bike work, as well as swimming 3 x a week, working from 42 minutes up 70 minutes by the end of March.
The power clinic had us doing 6 x 3' @ 120% of FTP for our "30/30s". I was reduced to counting breaths and/or pedal strokes in the last one of that set. It's followed after a 5 min easy spin then a standard 10 x 30/30, then 15 ' @ 85%. Leaves little mental energy for anything except three hard bike workouts a week.
I'm aiming for a March 20th 5K race on the same course I did my first OS run test, to see if I can get under 20 minutes for the first time in my life, and start my VDOT with a "5" instead of a "4". I'm doing my IP intervals a bit faster than my last test dictates, and hope to build on those 1200 meter intervals to see a breakthrough race.
Daffodils and cherry blossoms have been blooming here over the past two weeks, heralds of an early spring.
@Nemo - But, I weigh about twice as much as you, so my watts have to be more!! and as for the 30/30s inside vs. outside, have you ever tried them outside? Everything is easier / better outside. Seriously - What is the roadblock to try? @Michele - You need to work on that self-image. "Pitifully small" = light and efficient! @Todd - Welcome back! It is taking me a while to get back into forum mode, but just try and fit it in when you can - Once a week, every other day ... We want to hear from you!! @Al - 50! 50! 50! I hope to get back there this spring too!!
AL: Glad to see spring is coming. Seems like a long winter to me.
I have been off the plan this week. Did a Half Marathon on Sunday so rested Monday Tuesdaya did some 30/30s on Wed and then yesterday got derailed by work. On an Administrative day that I should of been able to get a swim in at work and then home earley i ended up operating to 8pm....so no workout. Going to try to sneak something in today between Soccer with my kids and spending time with my wife will be tough.
How many people are doing the 30/30s vs longer segments like min/min? Was thinking of trying that
Ralph: re: the 30/30s: I keep it simple and do the workout as written. Over the last two OS's there has been too much wreckage among athletes just after the VO2 max block; everyone gets fancy and tries to upgrade their workouts: BOOM! Not me, not again. This is high risk, high-wire stuff; keep it simple!
Ralph: re: the 30/30s: I keep it simple and do the workout as written. Over the last two OS's there has been too much wreckage among athletes just after the VO2 max block; everyone gets fancy and tries to upgrade their workouts: BOOM! Not me, not again. This is high risk, high-wire stuff; keep it simple!
@ Ralph - The ONLY reason to increase the interval length of the 30/30s would be if the set seems to easy to you - if you don't feel sufficiently drained at the end. One thing to play with if you choose this route might be a "ladder". Five sub-sets: 30 s/60/90/60/30, with a total of 150 seconds of work (+ 150 seconds of easy!) in each sub set.
Curious what you guys are doing for the run workouts if you are still stuck on a treadmill and how much recovery you typically put between them. I did the advanced Wednesday one w/ the 200 and 400s. Actual time with adequate w/u and c/d was around 38 minutes. Sound about right? Someone point me to some guidance, I might be missing it
sung to the tune of Back in the Saddle Again..... back in the water again, back in the water again, again, again!!! That just kept going through my head as I swam today. How awful is that?! Not quite as awful as that first swim back after 5 months off, but the combination of the two was just downright not fun . Mostly because it was a beautiful sunny day out and I would have much rather have been running and riding. Anyway - I got in about 1,500 between drills, kicking, pulling and straight swimming, mixing up with back, breast and free. I don't do butterfly! This should help me keep my sanity at least until I find out about my test results from Monday. I am frustrated and aggravated that I haven't heard anything yet when I was told my Dr. would have the report on Tuesday. I called Wednesday and NADA, still!!! Thanks for letting me vent
Dan - I wish I could answer your question - I'll be interested to hear the collective wisdom when you get responses though.
I hope everyone has a great weekend and is able to get outside to train. It looks like a lot of good weather in the forecast! Enjoy
Robin- I feel your frustration!! I sure hope you get an answer soon!
Dan- I'm not sure I understand your question. I'm not paying much attention to the run workouts 'cause I'm still injured- AND I'm still back in week 5, so I can't see whatever it is you are seeing in your workout. Doesn't it say something like 2x.5mile at Z4 with 2' rest?
Curious what you guys are doing for the run workouts if you are still stuck on a treadmill and how much recovery you typically put between them. I did the advanced Wednesday one w/ the 200 and 400s. Actual time with adequate w/u and c/d was around 38 minutes. Sound about right? Someone point me to some guidance, I might be missing it
I actually like doing these on the treadmill. What I do is run by time at my predetermined pace. e.g., for 200s, I'll go 45 seconds @ 6:30 min/mi or faster (I increase the speed as the intervals progress in a workout, ending up at, say, 6:00 min/mi.) For recovery, I jump on the the sides (off the tread), and stretch my legs until my HR gets into recovery zone (100 bpm for me), and then I run at about 10-12 min/mile until an equal amount of time has gone by. For 200s and 400s, this means I get back on right away, for longer intervals (800s, 1000s, 1200), I jog a bit.
What I DONT like on a treadmill is long sessions at the same pace - I'll do that stuff outside no matter what the weather. But the shorter the interval, the better the treadmill works for me - no getting up to speed and then finding out the interval is almost over!
@Dan ;----I prefer doing most intervals on the treadmill. Basically because I can judge the speed (kinda depending on how acurate the treadmill is). I usually just set it at my predetermined pace (but make sure to put it at 1% incline) and then pound them out. I'll also just slow it down for my rest. Kind of like a really fast walk/job. then I will ramp up the speed about 5 seconds before they start to make sure I am at full speed for the whole distance. As for time of recovery, I don't actually take my heart rate, I just do it by feel. ususally I will jog 200 or 300 between them depending on how long the interval is.
@ Dan . Great news !!!! That's awesome. What a relief. It's such a tough thing to go through.
@ everybody. Great job on your workouts.
I'm having a good week. Just super busy between the two jobs. Can't wait for april 15 for end of tax season..! ! On wednesday had my last snowshoe race, wow, the snow was soo deep ! What a workout that was. Not exactly following my run workout but definitly went in zone 5 for some of the hills! Yesterday, did the 2nd 30/30's . Starting to get the hang of these. If it wasn't after midnight right now I would try to transfer them but i'm beat, just got home from work. Tomorrow's bike should be good, and a nice run after. Need to catch up on some sleep at some point..Hopefully sunday night..No late night watching oscars for me !
@Dan- First- so glad the wife is fine! Big sigh of relief. Second- the run. RnP have said it over and over again- They are NOT math wizards. They don't always get the total workout time correct. They also have often said- if you are time crunched, then just warm up and do the main set. For Wednesday's run, I had calculated it would take me about 40 minutes and I was right on. Since I wasn't time crunched, I did not have it end really close to my house. I added about 15 minutes of MP/LRP. Brought it up to almost an hour, but this was not necessary and could be bad in the future. I know that I did not do that every run last OS, I was feeling spry after my rest week. I am more likely to stick to the workout in the future.
@Ralph- I am one of those folks that prefer 1'/1' over 30s/30s. I do the exact same time load of work (it was 8' on, 8' off this week). I broke it up into 2 x (4 x 1'/1') with (2') between sets. I have tried 2.5'/2.5'. Whatever you like, but be sure you calculate the "time on" correctly and don't go over. As for why I prefer the longer time- just less gear switching. Nothing else.
Comments
I did my pool run again today. Best part about it was listening to the "Meet the Team" podcast during the warmup. This week was Olivia- I just love these things!
As far as I know right now, still going to Tucson next week. No news yet from the pathologist so I'm proceeding as normal. Packing up my bike and sending it to Trisports today. I guess I need to put my compact on finally. Not much motivation when I've been on a CT Since December.
Glad to see everybody survived the first 30/30
120%=360
60%=180
Round 1: 356/183, 350/177 , 358/178, 358/180, 360/183
Round 2: 361/192, 359/189, 362/190, 358/181, 367/186
Round 3: 360/195, 359/183, 362/189, 365/185, 366/180
Round 4: 364/193, 361/182, 363/191, 363/188, 366/173
Rounded out the hour ride with 20' @ .85 which didn't seem as tough as Monday.
Some good stretching followed the bike. Then 30' easy run on treadmill at lunch - running legs continue to feel awesome. Core strengthening/yoga after the run. Making up for an off/travel day tomorrow.
@Nemo - Well, you had me thinking I made it up, or that it was an old plan (I've been here since before EN!!), but I checked, and the 12 week IM Advanced plan last year had 30/30s ... They really weren't that bad, except as mentioned, I didn't attempt to mark the intervals on the PT while riding - just did them as a single interval, and then selected the 30" segments in WKO+ to check the numebrs!
@Dan - I was reminded last weekend, when I was doing the IMWI loop on a computrainer, that I wished I had a compact on my bike! It was hard to push the target watts, as the ratio was not right for the "climbs" simulated by the CT.
@Jim - Wow! Are you planning to do any kicking in your swim assessment on Sunday? My legs are toast from yesterday's 30/30s!
I got my run in this morning, my first speedwork session that is z5 stuff running. That's about as exciting as it can get on the treadmill. 4X200 and 1X400. I have not downloaded the garmin file but they were done at 9:05 pace so they will be very consistent.
I continued with 15-17 minutes of z1 stuff after the intervals to get in a 50' run of 4.5 miles. Now I need to get to bed early for tomorrow bike.
Gordon
30/30 Targets: 346 / 173
5x30/30 1: 360/208, 332/195, 348/194, 353/171, 351/196
5x30/30 2: 343/187, 346/175, 348/205, 340/168, 354/168
5x30/30 3: 355/192, 345/186, 355/164, 351/177, 350/182
5x30/30 4: 363/171, 344/166, 347/170, 353/164, 346/166
I did the 3x8's today and saved the last 2 for that return trip into the 10-15mph wind. I always find it easier to "push" and FTP set going into the wind vs having it at my back. I knew they'd be tough- and they were- but I was really happy to get them done this morning outside!
In fact, I kept thinking that in a few weeks the weather would start getting nice and I'll be stuck doing the 30/30's inside!! Hmmmmmm, I might not like them nearly as much in that situation!
I hear you on that Nemo. Those were similar to my thoughts, ie Mike's rest is just under my FTP. I feel pitifully small.
I was tired today from staying up late to hang out with Max and I was very lazy about stretching/ rolling yesterday, so my legs didn't feel great when I got on the bike. But once I warmed up and started at it, I was fine. NO data but peeking at Avg watts told me I was where I needed to be.
They are predicting sunny and 50 degrees for Massa chusetts this weekend. I am planning to ride outside, I might even take Princess out for her first roll on pavement. We shall see.
Hello from a Jan OS lurker,
Based on the fact that the EN police notified me that it has been over a month since I last posted, I now feel the need to jump on in. So for what it is worth, here I am. I have been following along during the OS and am impressed with how well everyone is doing. This OS is going well by most of the training metrics. I seem to be ahead of where I was during last years OS, but I still have a long way to go to match my levels at IMCdA last year.
The 30/30's seem to be going well. I am sure that it not quite by protocol, but I tend to push them a little higher that 120%. I do generally aim for 60% during the 30 sec down time. For me, I track what my Pnorm is during the five minute segemnts. I aim for steady numbers throughout. I know the rest time can really influence but it is all my little brain can do.
Not that I have gotten my fingers working again, i will do my best to post more often.
TG
My OS potpourri continues. After starting mid December, taking 3 + weeks for two separate ski vacations, and doing the six week power clinic, I'm now in week II for the run, and week 15 for bike work, as well as swimming 3 x a week, working from 42 minutes up 70 minutes by the end of March.
The power clinic had us doing 6 x 3' @ 120% of FTP for our "30/30s". I was reduced to counting breaths and/or pedal strokes in the last one of that set. It's followed after a 5 min easy spin then a standard 10 x 30/30, then 15 ' @ 85%. Leaves little mental energy for anything except three hard bike workouts a week.
I'm aiming for a March 20th 5K race on the same course I did my first OS run test, to see if I can get under 20 minutes for the first time in my life, and start my VDOT with a "5" instead of a "4". I'm doing my IP intervals a bit faster than my last test dictates, and hope to build on those 1200 meter intervals to see a breakthrough race.
Daffodils and cherry blossoms have been blooming here over the past two weeks, heralds of an early spring.
@Michele - You need to work on that self-image. "Pitifully small" = light and efficient!
@Todd - Welcome back! It is taking me a while to get back into forum mode, but just try and fit it in when you can - Once a week, every other day ... We want to hear from you!!
@Al - 50! 50! 50! I hope to get back there this spring too!!
AL: Glad to see spring is coming. Seems like a long winter to me.
I have been off the plan this week. Did a Half Marathon on Sunday so rested Monday Tuesdaya did some 30/30s on Wed and then yesterday got derailed by work. On an Administrative day that I should of been able to get a swim in at work and then home earley i ended up operating to 8pm....so no workout. Going to try to sneak something in today between Soccer with my kids and spending time with my wife will be tough.
How many people are doing the 30/30s vs longer segments like min/min? Was thinking of trying that
Pay attention folks- seriously sage advice here!
Sometimes, I swear there is a black cloud over me
@ Ralph - The ONLY reason to increase the interval length of the 30/30s would be if the set seems to easy to you - if you don't feel sufficiently drained at the end. One thing to play with if you choose this route might be a "ladder". Five sub-sets: 30 s/60/90/60/30, with a total of 150 seconds of work (+ 150 seconds of easy!) in each sub set.
sung to the tune of Back in the Saddle Again..... back in the water again, back in the water again, again, again!!! That just kept going through my head as I swam today. How awful is that?! Not quite as awful as that first swim back after 5 months off, but the combination of the two was just downright not fun
Dan - I wish I could answer your question - I'll be interested to hear the collective wisdom when you get responses though.
I hope everyone has a great weekend and is able to get outside to train. It looks like a lot of good weather in the forecast! Enjoy
Dan- I'm not sure I understand your question. I'm not paying much attention to the run workouts 'cause I'm still injured- AND I'm still back in week 5, so I can't see whatever it is you are seeing in your workout. Doesn't it say something like 2x.5mile at Z4 with 2' rest?
I actually like doing these on the treadmill. What I do is run by time at my predetermined pace. e.g., for 200s, I'll go 45 seconds @ 6:30 min/mi or faster (I increase the speed as the intervals progress in a workout, ending up at, say, 6:00 min/mi.) For recovery, I jump on the the sides (off the tread), and stretch my legs until my HR gets into recovery zone (100 bpm for me), and then I run at about 10-12 min/mile until an equal amount of time has gone by. For 200s and 400s, this means I get back on right away, for longer intervals (800s, 1000s, 1200), I jog a bit.
What I DONT like on a treadmill is long sessions at the same pace - I'll do that stuff outside no matter what the weather. But the shorter the interval, the better the treadmill works for me - no getting up to speed and then finding out the interval is almost over!
Al- I like doing them on the treadmill also.
@Dan ;----I prefer doing most intervals on the treadmill. Basically because I can judge the speed (kinda depending on how acurate the treadmill is). I usually just set it at my predetermined pace (but make sure to put it at 1% incline) and then pound them out. I'll also just slow it down for my rest. Kind of like a really fast walk/job. then I will ramp up the speed about 5 seconds before they start to make sure I am at full speed for the whole distance. As for time of recovery, I don't actually take my heart rate, I just do it by feel. ususally I will jog 200 or 300 between them depending on how long the interval is.
thanks again for the thoughts and prayers. We had good news, Doctor called said the bump was benign!
@ everybody. Great job on your workouts.
I'm having a good week. Just super busy between the two jobs. Can't wait for april 15 for end of tax season..! ! On wednesday had my last snowshoe race, wow, the snow was soo deep ! What a workout that was. Not exactly following my run workout but definitly went in zone 5 for some of the hills! Yesterday, did the 2nd 30/30's . Starting to get the hang of these. If it wasn't after midnight right now I would try to transfer them but i'm beat, just got home from work. Tomorrow's bike should be good, and a nice run after. Need to catch up on some sleep at some point..Hopefully sunday night..No late night watching oscars for me !
Have a good weekend everybody !
Nathalie
@Ralph- I am one of those folks that prefer 1'/1' over 30s/30s. I do the exact same time load of work (it was 8' on, 8' off this week). I broke it up into 2 x (4 x 1'/1') with (2') between sets. I have tried 2.5'/2.5'. Whatever you like, but be sure you calculate the "time on" correctly and don't go over. As for why I prefer the longer time- just less gear switching. Nothing else.