Home OutSeason (January ‘10)

Jan OS Week 13 Training

Hey, it's after midnight on the East Coast ... figured I'd start the thread for my last official week in this OS. My Sunday run went well, same course and group as last week, but 0.3 miles farther in same time and effort level. I did a bit better at nailing the TP intervals (which turn into hill intervals in the park we use).

I'm starting to get nostalgic already for the 2-3 days/week on the trainer. I sneaked a peek at the IM program I'll be transitioning into, and listened to Coach P's podcast on transition planning. I got convinced that, yes, I really should take a week between OS and IM training to catch my breath - that IM plan is RELENTLESS! I've gone through a lot of IM training cycles, and no question in my mind the EN program, though not so long in TIME, is certainly the hardest in EFFORT required per unit time. So I absolutely see the need for a bit of recovery heading into that.

Luckily, my wife and I share birthdays two days apart (April 9 & 11), and I can use our weekend away as an excuse to cut back on training for a bit before getting back in it. With my abbreviated time available for OS, having three IMs again this year, I'll use the last week of OS and the first week of the IM plan as my tranisition week. I just hope I can ease off on the throttle enough.

But first, one last hurrah in the OS!

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Comments

  • Easter Week! lots of eggs and kids off on Good Friday! today says rest day and I am about to check week's weather! my legs are sore from yesterday so leaning towards rest day and massive housework!! m
  • Looking forward to getting back to running this week.  I know that I won't take the whole week off biking as I have a new Specialized sitting at the LBS that need to be fit.  Hopefully I can get in there Tuesday.  My wife has reminded me on several occasion that I need to find a place for this bike in our small condo.

    Gordon

  • Happy Monday!  I'm happy to report my run yesterday went A-OK (no ankle issues) and my swim was good.  2000m.  My hand was a bit stiff on the middle 2 500s because I was trying to pick up the pace a bit, but it wasn't so bad I thought I needed to stop.  So, good news.  I'll be doing 30/30s tonight and recovering tomorrow.  It will be my first tango with 5 sets...  

    @Al (and everyone else), you mentioned podcasts - I downloaded the HIM training and took a quick look at some podcasts in iTunes, but didn't know where what I need is (or what it is I need)... I'm going to be jumping right in to HIM training in 3 weeks and doing my transition post HIM.  Then general and race prep for my first IM.  I was hoping to get some stuff on race day planning/execution (that may be in what I downloaded).  Also, nutrition.  I didn't have any problems in the past with marathons or my HIM... but an IM is a whole new ball game and I want to start practicing with the half in Junel

  • Got up and did some push ups and core work since I am getting a massage later to work on the neck.

    @Becky- Check the Wiki under race execution. It may be what you already downloaded, but there is a ton of info in the race execution talks. I have heard them several times but will listen again when I get to that point. Enjoy!

    @Al- I hear you on the need for a transition week before IM training. Good luck with your 3 IMs.
  • This is the last "big" week before next week's testing. I'll also treat next week as a rest week: two days off then test, another two off then test. I'm doing okay but I'm just at the edge of overreaching; a little rest will do me good.
  • Hello everyone! So nice to see everyone here ready to go at it for another week!

    Al- sounds like a very smart plan. We'll miss all that sage advice when you leave us!

    Becky- There are also podcasts on the Training Plan site- they go with each week. So check there as well. But I agree with Michele- start with the Race Execution stuff. And YES- I will absolutely confirm for you that marathon and HIM nutrition is a totally different game than IM nutrition. I made the mistake of assuming I would just treat the run like I did all my marathons- wrong! Don't make my mistake!

    Michele- how did you hurt your neck again? One of those sleep things, right? Well, I was doing my pushups yesterday and after finishing the 4th set I went to stand up and TWANG, something in my neck/shoulder/back spasmed out. I've been icing it since last night and I'm taking a little break from the pushups until it feels better. ARG_ I'm so close too!

    30/30s here I come! I actually really enjoy them, but usually I'm doing them on the trainer earlier in the season. My big fear is going to be trying to do these outside!!! Then again, it's raining right now, so maybe I'll be on the trainer tomorrow after all.

    Enjoy your rest day everyone!
  • @Michele, Nemo - thanks... I think I dowloaded a HIM execution talk.  I found the race execution wiki and it has lots of links.  Super cool.  Now I need to figure out how to get them onto my iPod so I can listen when I bike or run (I'm technologically challenged, one of my running friends handles my music - I just take him my iPod for a "spa treatment" when I want new music.

    I just changed my profile pic - so you can actually see my face - hopefully it will be up soon.  This was taken the night before Culpepper Sprint last August... my hair has grown out (but the hair will come off by June) and I've put on 10 lbs (in my belly, butt, and thighs.  Sigh - hopefully that will also come off by June).  

    @Michele - take care of that neck.  Although I have a pre-existing injury to my neck, the chiropractor I see now said a lot of my problems were related to the position I slept in (-- which actually, also caused me a lot of hammie/hip flexor issues when I ran).  I've changed how I sleep and a lot of those issues have resolved themselves.  If only I could stay on my bike and away from ferocious kitties...  Seriously, hope the massage helps.

  • well last week was bad. Missed my Saturday bike and Sunday run due to a bad cold/sinus infection (maybe). This week isn't starting out much better - still feel pretty bad. Figured I might go down to the health club and do some easy cycling. I know it won't help my fittness much, but I just feel like I need to move some. Not sure if I'll be able to start the planned workouts tomorrow - my guess is probably not.
  • Swam 2300 this AM - great workout, with 4x200 @T-Pace+5" and 8x100@T-Pace-5". Lets hope the 30/30s tomorrow are "on"!
  • Oook, Becky, I like the new profile Pic! Mike- I think I'll be joining you in the pool next week too!
  • I am looking forward to getting back at it this week.  This past week I went with my family for our first real family vacation that does not involve racing.  We were fortunate enough to spend a week in Breckenridge Colorado.  Honestly, I only thought about training a few times.  The best past was, I was able to go down the mountain right next to my 6 year old son listenening to him "oohing and aahing" the whole way down. 

    One more hard week to get ready for the testing week.  It will be intesting to see what my legs have in them.  Maybe the altitude will help image

    Todd

  • 30/30s done. Tough, but done! Can't wait to see everyone's numbers.

    5 x 30/30 (346/173): 347/177, 350/177, 358/176, 352/207, 345/186
    5 x 60/60 (346/173): 347/195, 349/186, 350/185, 345/188, 351/184
    5 x 30/30 (346/173): 359/173, 343/172, 353/181, 351/177, 354/161
    5 x 30/30 (346/173): 346/190, 348/174, 354/185, 373/176, 381/166
  • Mike: jeeze you're strong! I'm always impressed when someone can put up those kind of numbers. Well done.
  • I'm impressed that Mike is able to hit those numbers AND the split button too!! I held off doing my bike workout this morning. It meant hopping on the trainer since it was raining and I got the ipod on, took about 30 peddle strokes, and hopped back off again- my head just can't do the trainer any more. I'm gonna get it done tonight or tomorrow outside instead.
  • Got the 30/30's done.  I don't have the numbers yet.  The week off seemed to hurt a little bit.  Now, that the body is dealing with the 30/30 suffering again, I am going to try to really nail it on Thurs.

    Todd

  • hey!  last night was my first time at doing 5 sets of the 4x30/30s.  I don't know if it was the last set or the fact that I did them on Monday (no rest day), but they kicked my tush... happy I did it but I noticed my cadence wasn't where it usually is (typically in the 100-105 range, last night in the 93-97 range).  Today is my rest day and tomorrow I do the week 8 run test!  My beau, who is much faster than me is going to pace me which will be nice.  I know what I think I can do/what I'm shooting for (which is his "jog" pace).

    Looking at Mike's numbers (I admit, I don't know what they mean b/c I don't have a power meter), but the 60/60 scared me... yikes, glad I have you guys going first so I can get my head ready for what's in store.  I think I'll only be doing 3 more full weeks of OS for me (exiting at week 14 bike, 11 run - kind of a bummer), then I'll jump into the last 6 weeks of HIM.  Hmm... maybe I'll do 2 more OS weeks and only 4 HIM weeks... what do you think?  I (and the coaches) erred on the side of caution since I've been on IR essentially since September...

    @Nemo - don't blame you for stepping off the drainer.  If I could, I would... although I think for 30/30s I'd like to be indoors.  Get 'er done tonight and make us proud!  Hope the calf is okay!

    @Michele - hope the massage did the trick!

  • Got the 30/30s done early this morning. I didn't download it yet, went fine but I was in a hurry to get off the bike, only ended up w/ 38 or so minutes of ride time. I was so sore I couldn't do anything saturday or sunday so I scrapped the workouts. Don't know why I was so sore. Glad to see everyone crushing it as usual. Al enjoy your last OS week
  • Nice job getting a good start to the week folks!

    After nothing but a great 2300m swim yesterday my legs were ready to hit the trainer this morning. Stuck to the plan as written (no more 2'+ intervals @ 120% this week - I want to be ready for next week's FTT). Borrowing from Mike's format (very thorough BTW), here are my numbers:

    5 x 30/30 (359/179): 364/172, 372/173, 361/182, 363/174, 356/176
    5 x 30/30 (359/179): 361/193, 360/187, 363/182, 365/179, 359/187
    5 x 30/30 (359/179): 362/178, 364/182, 368/188, 358/184, 363/175
    5 x 30/30 (359/179): 362/182, 363/189, 363/184, 361/181, 359/162
    5 x 30/30 (359/179): 365/188, 367/180, 363/170, 355/187, 364/181
    20' @ .8-.85 (239-254): 253

    Entire workout (220 watts):
    Duration: 1:06:22
    Work: 876 kJ
    TSS: 78.2 (intensity factor 0.841)
    Norm Power: 251
    VI: 1.14
    Pw:HR: 0.06%
    Pa:HR: 4.74%
    Distance: 21.426 mi
    Min Max Avg
    Power: 0 477 220 watts
    Heart Rate: 71 163 141 bpm
    Cadence: 58 201 91 rpm
    Speed: 2.6 25.1 19.4 mph

    Transitioned to a 30' brick run at E pace (8:06) with 5 x 30" strides. Beautiful, crisp morning run - Abby (dog) and I were loving life! Too bad work gets in the way of these great workouts.

    Forerunner305 [Run]:
    Duration: 30:01
    Work: n/a
    rTSS: 41.1 (0.869)
    NGP: 7:29 (215.0 m/min)
    VI: n/a
    Pw:HR: n/a
    Pa:HR: 2.35%
    Distance: 3.839 mi
    Elevation Gain: 563 ft
    Elevation Loss: 553 ft
    Grade: 0.0 % (10 ft)
    Min Max Avg
    Heart Rate: 84 160 142 bpm
    Cadence: 42 99 87 rpm
    Speed: 5:00 321:52 7:47 min/mi
    Altitude: 614 680 649 ft
  • Nice job on the 30/30's everyone.  I think the 20' run for today is cancelled as I am really not feeling well and don't want to make it worse.  As I am not biking this week I might try to make it up but will see how I feel tomorrow. 

    Gordon

  • after dropping off the kids and putting on shorts/tights and then another pair of tights due to cool windy air, short sleeved, long sleeved and IM jacket, I did 6 x (5 sprint sign to sign)... so hey I sort of like picking out one road sign and sprinting to the next one, recover in between signs and hitting it again. no matter if it is a hill or curve or what... if on a short hill, I stand with or without the wind, and I just click them off and nobody out on the trails so I could breathe just as hard as I wanted to until I was even too loud for myself!! did one extra bonus set, just cuz and decided that I like doing that bonus set, reminds me of the endspurt in a race, just when you can't do anymore, you need some sort of finish strong effort! Then me and Rudy went to run that 20' brick run but I knew he wasn't feeling quite well, as he just got his bandage off yesterday from thorn surgically removed and he was running 3 legged today... so we cut that real short and I actually had to take him back to vets as abcess again and he had more anesthesia and I was worried sick aobut him and pick him up in 2 hours. my running buddy and as you know I am smitten with the dog, so much so that I was worried and started to cry to husband thinking of the what ifs if something happened to him "under the knife!".... now I know he is alive and in recovery. and you know all of that will be $$$, last week was $300 and today xrays, so between the dog and my Thursday $$ mammogram, any power meter money is just getting eaten up. I have a deductible to pay on my test and it is a diagnostic test which my ins doesn't cover. I did do some pushups and abs and trying to get back to that and swam for 15'.... well my arm got re hurt while backpacking in Guat so I haven't been able to swim or lift that right arm, pain .... but today I was happy to have the 15' so working my way back in the pool. I also did some gardening today as Rudy has dug numerous holes and so I figured why not put perennials in the holes rather than dirt!! spent $80 on plants and stlll have holes but very warm day here so nice to be outside.
  • @Mike: Your numbers are so impressive ! and great job getting it done early

    @Nemo: Yep i'm not feeling the trainer these days either..All I know is that if feels really good once it's done.

    @Becky: Good job on the 30's ! Great attitude ! They are tough especially on a monday morning..ugg

     

    I did my bike workout this am early. Got up at 5:30 to do it. It's seem's really hard to motivate myself at the end of the end after work and this way it's done. It went well. They are really tough no doubt about it but somewhat getting easier. I held on to my zone 5 number's and came close a few times but held it there !

    This pm i had my brick run. 8-10 pick ups. I just bought Newtons and today was my second run in them. I have to say they are really amazing. I tougth it would take longer to get used to but I find them very comfortable and soooo light. I had 2 great runs in them and I think this is the shoe for me from now on. Goodbye Asics !!

    I'm planning my 5k for test week. It's on april 11. My birthday is april 10 so no partying for me . Oh well, that's ok ! I'm also going to start increasing my run lenght because I have a half marathon trail race on april 24. It's a prettry gruling race called " Muddy Sneakers". My longest run so far as been 1:15 so tomorrow i will run 1:30 and next week 1:45 etc. I should be ok.

    Great job everybody !!

     New Range #2: 231  watts

    New Range #3: 232  watts

    New Range #4:  234  watts

    New Range #5: 242  watts

    New Range #6:  238  watts

    New Range #7: 233  watts

    New Range #8:  237  watts

    New Range #9:  247  watts

    New Range #10:  233  watts

    New Range #11  232  watts

    New Range #12:  239  watts

    New Range #13: 237  watts

    New Range #14: 232  watts

    New Range #15: 231  watts

    New Range #16:241 watts

    New Range #17: 236  watts

    New Range #18:238 watts

    New Range #19: 232  watts

    New Range #20:  236  watts

    Zone 3: reminder: 159 watts



    Run brick:

    Entire workout (8.09 min/mi):

     Duration:   19:40

     Work:       n/a

     rTSS:        47.1 (1.156)

     NGP: 7:47 (206.7 m/min)

     VI:         n/a

     Pw:HR:       n/a

     Pa:HR:       n/a

     Distance:   2.436 mi

      Min Max Avg

     Cadence:      40 90 79  rpm

     Speed:        5:03 0:00 7:55  min/mi







     

  • @everyone - Confession: I did the 30/30s, but didn't have the motivation or focus to do the 85% "rest of the workout". Hopefully, I'll be riding outside Thursday, so I'll see if I can so both!
    @Nemo - Pushing the interval button is the easy part!
    @Becky - The 60/60 is a self-imposed test, replacing 2 of the 30/30 sets. I am trying to follow after my hero, Jim, but they are tough!! (Although I see he's human, doing all 30/30s today - still an animal with the numbers, but human!)
    @Gordon - Smart call. It's hard enough when you're feeling well. Hope you get back to health soon.

    Everyone is knocking em out - keep up the good work!
  •  Mike, it's that "rest at 85%" that kills me on the trainer!  Sure, 30/30's I can get up for, but the rest, UGH.

    OK- I went outside after work and did the 30/30s on the road for the first time.  It wasn't too bad, I just had to watch for people backing out of their driveways!  Anyway- they felt great, and I was glad to be outside at the end cause it took a lot of concentration for that "remainder at 85%".

    I can NOT hit the interval button every 30 seconds, so my intervals are in sets that include the rest- it makes it easier for me to count too (and really- I suck at counting!).  

    But the REAL good news is that I was able to do the 10 min transition run!  That's the first Brick I've done since this whole injury thing began.  I'm really happy about that part.

     

    Good luck on your race this weekend Nathalie!  Sounds like you are really ready to rock it!


     

     

  • I got a little crazy today and bought 2 things... Garmin 310xt and "The Stick"! Didn't ride the bike though. Legs are a little heavy from the 10k on Sunday. Planning to stack my 30/30's in the morning and hitting a run over lunch. Crazy temps are hitting us in Iowa. Should see 80+ tomorrow.
  •  HA! The EPIC rain falling on NE was loud and clear when I awoke this morning. My first thought- skip that BRick! Got an extra 25 minutes of sleep! Did my bike intervals (FTP) but I increased the total time to 75 minutes to keep the total volume the same as I should be doing. Have you noticed that? The rides are no longer 60  minutes, they are up to 75 minutes of time!

    Becky and Nemo- My neck is- eh- so so. Slowly, up and down, but basically improving a tiny bit each day. Although I am having spasms in my neck, we are pretty sure that the trigger is spasm surrounding my scapula. I have had to cut way back on the push- ups. I try to sleep on my back or left side, but apparently prefer my right side and stomach when I am unconscious. Sadly, pain is not enough to wake me up.

    Hope folks are not getting into deep holes of fatigue. Take care of yourself. And Bill- me too- "test week" = rest week.

    Stay dry! Don't float away!

  • Bagged the swim today to earn SAUs this AM: we went to Olympia to take down her photo exhibit from the halls of the Dept of Healh, then had lunch with friends down there we don't see so much these days (like, not in over a year!). Back home for afternoon/evening trainer/brick session. 3 x 15' (4') @ 211/212 (97.5%), and some 85% time. Ran 3.5 mi in 28 min, increasing speed thruout (mainly to beat the oncoming hail storm). This resulted in a 30 minute nap 2 hours later, a sure sign I worked hard.

    @ Bill - I like your concept of rest 'n test for a week. I think I'll do just that next week, and call it the transition week to my IM prep phase.

  • I took notes so I could try to remember everyone...

    yesterday was my rest day and I'm doing the 5k test tonight with Dan as my pacer.  I'm hoping for 8minute miles (I never said I was speedy, but that would be a big improvement from my Feb/post surgery test).

    @Bob - hope you're feeling better.  Getting to the gym and getting your HR up is good for you (provided it's a cold and not the flu) - to get your heart pumping.

    @Marianne - only you can make fartleks sound fun!    Hope Rudy is okay!

    @Nathalie - hmm... I'll have to check Newtons out.  I wear Asics or Brooks and have been testing the waters with the Vibrams on my bricks (hmm... that may have played a hand in my ankle being tweaked)...

    @Nemo - sweet!   congrats on your brick!  that's great news.  sounds like the injured athletes may have another graduate! 

    @Mike - it's nice to know you're human.  I see everyone's numbers and paces and it makes me feel so pokey... but at the end of the day, I think I'm improving and I can't wait to see how things go at Eagleman in June (hopefully the weather will cooperate).

    @Tom- I love my stick... and foam roller...and I just got the trigger point set.  stretching and self massage is sooooo important.  enjoy!

    @Michele - don't sleep on your stomach!  that's how I used to sleep and I had tons of neck issues.  When you sleep on your stomach your head is turned to one side, I suspect the same side every night, so the muscles on one side get elongated while the other side gets shortened... and your head ends up off center which throws your back out of alighment... and the list goes on.  I also slept with one leg sort of kicked out... same thing with muscles getting stretched out - which caused my hammie and hip flexor issues...)  It took me a while to learn to sleep in another position (on my side with a pillow between my knees) and I still put a pillow in front of my body to keep me from rolling onto my stomach after I fall alseep... it may sound crazy, but within a month or two I stopped having issues and needing regular readjustments and massages.  Good luck!  And I hope it's not anything more serious!

  • Al- what kinda photos did your wife have up in the exhibit? that sounds really cool!

    Becky- have I mentioned how much I like your new avatar? Now I might just recognize you when I see you at Eagleman!
  • okay so I just realized that 26 April I am out of this OS.... so today was a run? I warmed up and then attempted 2 x 1/2 mile at TP and then 1 mile at TP. . TP = 8:22. now the legs were a bit fried from previous work so the WU was very slow... knew it would be hard to get to TP but unless piriformis acted up or other weird pain, would go for it and I nixed #2 and #3 1 mile at TP. 1/2 mile at 4:32 = too slow had some wind but flat, 2nd 1/2 mile at 4:15 so I am gonna count that one as I ended on a blip of a hill, turning back, 1 mile at 8:45. 23 secs slow but the effort was all there. left leg felt tight towards the end of the mile, hamstring and down but not the butt! so I kept going to the end of the mile and redfaced, breathing hard in shorts, did my first "speedwork".... I have had some strides this year so sure. anyways, back in November was able to hit these paces easier and faster but I will start from here. basically I ran 6 on Sunday, been awhile like since January! and then did the 30's 30s and so I move forward with caution on the running. the whole run this morning was an effort and I didn't feel fluid but I let go of all of that, and focused on "this is a good workout for my heart!" I didn't push it to any nausea or anything like that as it was just a zone 4... but my goal is to arrive 26 april 20 week IM fit and healthy. off to new running store today with my mother who is attempting her first 5k "women can run" early May, she is 69 and wants me to pace her and right now it might be the same date as local Tour De cure, but will find out today and readjust my plans. I decided this morning in some Quiet time to cancel the century if on the same day as 5k, and sign up my 8 year old Grace as my sister and mother doing this 5k! we have a free state wide program with tng onmon/thurs nights but becuase of evenings I don't particpate due to family stuff... but i can do the 5k, could cycle over to the town, pace my mother and then cycle home or take my daughter, let her run in it too and just readjust! anyways, for sure like you I don't like to see any pacing get slower or the endurance, but I am very thankful for any miles ran at any pace! and thank God for any running that I am able to do considering never was an athlete in school or before I was 41! like nobody else was out there running, right?? and no other 46 year mom either for that matter!! and new Garmin 310 XT back from shop but I forgot how to reset a lap so just turned off and on each time!! low tech. anyways, thanks for the support.. and I hope your run went well too! I love to run "fast", the single focus, and nothing else in life is even thought about, just a cleansing of the soul.. as everything is dumped out onto the road... "all it takes is all you got" and you finish panting, sweating knowing that you gave it your best and that only God gave you the gift anyways, and you, me, gotta say "Dude, that was awesome, let's do it again!!"
  • Happy Wednesday everyone!  Beautiful day here in Chicago (finally) so I got out at lunch for a 7.1 mile / 50' run with 3 x 1 mile intervals at 6:05 / 6:12 / 6:10.  The speed is coming along nicely, now I just need to get some miles in my legs so I can hold that speed at longer distances - plenty of time for that.  I'm already at my goal race weight so that's really helping things progress quickly with my run fitness, too.

    I forgot to post a pic of my new ride the other day...a 2010 Cannondale Slice!  I received it late last week, put it together this weekend and made a few tweaks to the fit.  I'm not feeling as aero as I was last year so I've sent some video to TTBikeFit Todd to help me out.  Can't wait to get it on the roads.  I have a few component swap-outs to make but I'm liking what I've got so far!  Anyway, sorry for the poor pic but it's the only one I have right now....

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