Jan OS Week 16 training
I'm first? How is that possible? Dan, Marianne... are you okay? 
I guess it's fitting that my last week of OS I get to be first! 
I'm actually only in week 14 but since I don't have a PM, no testing for me - so it's a day off! Happy Monday!
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smile! yep Becky you got it!. I ran 8 miles/1:30 this morning, slower and with walk/water/phone breaks, only 58 down here so cooler when I started, overcast and nobody out. cold hands at first. this is my last week with y'all before I switch to 20 week IM plan. I love those MOJO bars, the mountain one and that is what I ate on the run. anyways, yeah I mighta over done it.. or maybe not, but I had a lot to think about and I just kept running! figuring I could always walk at the end, and that was my plan until a dude was behind me lumbering along and there was no way I was gonna let him pass me! smile. so I gotta laugh, from a thryoid induced fatigue ironman slog jog pace which I thought mighta been the same as my walk pace! I was able to dig down and by golly, not gonna let the guy pass but of course didn't want to make it too obvious so just sorta increased my speed until I couldn't hear his laboured breathing anymore! and so at mile 7.. I was actually at my fastest run pace of the whole dealio! no IPOD it was dead so I was able to listen to my breathing and footfalls and like in Al's post about meditation and being in the moment, I was able to be in the moment and hear the creek trickling, but then also zone out listening to my rhythmic breathing and trying to keep the feet evenly weighted running while staying relaxed in upper body. I thought ahead to my upcoming IM training and where I am right now and decided that I would enjoy the next 21 weeks whatever the pacing... and this week I must do some admin: figure out this Garmin 310xt, so if any of you have made your own you tubes for tutorials?? I can't get it. once again figure out how to change my tires, I am horrible but pretty good about asking for help!! anyways, wanted to give a shout out and say thanks cuz really I don't think I have hit a week's worth of workouts yet in this OS!! I hope to get it together as far as energy goes and just take this training one day at a time!! m
things went well for me at work this week, so i was in more of a mood to stop and take some photos. enjoy these from malibu. beautiful day.
Glad to return to training tomorrow.
okay Becky I went out for a lunch ride, by myself of about 11 miles and thought of you so shifted with just the one hand. now initially I had to coast to prevent serious bike drift in the aero position, sitting up I had better luck continuing pedaling while shifting with right hand over on left side. anyways, I think on a regular course it could be done! so don't worry about your hand!! ha. I think in doubt change into small ring with plenty of time before the ascent! anyways, much better to have two operational hands but the one hand esp if it is the right hand, works!
michele, glad you are returning. m
Hey, Gilberto, that looks like my ride this weekend!. I did PCH up Malibu Canyon to Mulholland and back to Santa Monica on the coast on Sat, then SUn, just straight out and back on the coast for 60 miles. The bike community is a larger here in LA than the last time I was here.
I'm getting depressed with folks talking of leaving the Jan OS group! Since I'm taking an easy year of Sprints and Olys, I'm not sure where I'll end up. Plan to finish the 20 week OS plan, and then reevaluate. With Alcatraz in less than 2 weeks, the next couple weeks will be self-managed to pseudo-taper. Hope I can get a cols open-water swim or two in. Thought about trying this AM, but even though the water is approaching the mid-50's, the overnight freeze warning and 33 degree temp at dawn kept me inside!
Swam 2500, hitting the proscriberd intervals of 5 x 200 at T-Pace + 5", and 8 x 100 at T-Pace - 3-5". Felt good, but definitely tough to hit all the 100s on pace. Then I taught a Spin class at lunch time. It's a wierd week, with teaching Spin on M, W and F, so probably will just throw in a run and a swim with that, and call it a week!
Keep up the good work!
I can't believe we are at week 16 already !! Wow, and lots of folks leaving for IM plans. It will be quiet around here. : ( but then again how exciting for everybody to be at the beginning of IM training, nice weather starting. It gets me pumped up !!
@Becky: I'm trying to get the IMFL avatar and found the wiki how to do it. I think you said you copied the link on to your profile. If you still have it could you send it to me please ??
@Marianne: Great job running 8 and with thyroid problems. Good for you !!
@Mike: Wow, Alcatraz in 2 weeks..How exciting !
@ Gilberto: Nice pics !!
My week will be a bit of plan. I have my race on saturday ( 20k muddy sneakers) so I have swap a bit over the weekend. Long run of 2hrs on friday, sat off, sunday 1h run ( as OS plan) and today a 2hr ride . My ride today was great, went with Kitima from NOV OS. Some descent hills and quite chilly. Quite underdressed for it but got a bit warmer as we went along. Not too speedy but good power. I tried to keep with my zone 3 and ABP saturday goal.
Have a good week everybody !!
Data from ride:
Entire workout (184 watts):
Duration: 1:51:56 (1:54:17)
Work: 1220 kJ
rTSS: 1105.9 (2.308)
NGP: 3:54 (412.8 m/min)
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 27.754 mi
Min Max Avg
Power: 9 440 184 watts
Cadence: 20 244 79 rpm
Speed: 1:43 21:27 3:59 min/mi
Hub Torque: 15 298 93 lb-in
Crank Torque: 0 1128 228 lb-in
WOW, is it really week 16 for you all???? Holy cow, that went fast!
Marianne- I just LOVE those Cliff Mojo Bars! Discovered them this fall and now they are my favorite. The perfect mix of sweet & salt.
Nathalie- that looks like a great ride with Kitboo! Did you guys get any pics?
Gilberto- speaking of pics, you always have something for us to drool over!
Mike- how in the world do you do this OS program and still have energy to teach a spin class 3x per week? WOW!
Becky- good luck on your test this week!
As for me- I swam this morning and did my pushups. Note to self= pushups on the same day as a swim is not actually a very good mix. I need to figure out a different schedule for working in those pesky pushups! But I'm still determined to hit my 100 before TOC, I only have a few weeks left!
And speaking of schedules, I'm migrating as well to the HIM/IM plans. I'll still be doing OS style workouts ('cause I'm on week 12) but I need a little time to work out the kinks in the weekly IM schedule. I've already discovered that the idea of swimming in the morning and running in the evening on Monday doesn't work for me. If I don't get the workout done in the AM before I hit my desk= well, there's just a high chance it ain't gonna happen. So I need to do the Monday Swim/Run together in the AM before work (kinda like a brick). That means it's time to get back to bedtime by 9:30 every night! Oh my, look at the time!!! I gotta scoot!
I've been kind of absent as I recovered from IMAZ and got over a foot issue but I've been back at the game for 8 weeks now and am rolling into week 8. It's also a testing week and I have a question to throw out there for the crowd about the validity of a run test. Tonight Macca came to our local Fleet Feet for a fun run and Q&A session after. I decided that this might be a good chance to run with some fast people and see if I can't make this a VDOT test. Well, we went out and hit a steady, comfortable pace. Got a chance to talk with Chris for a bit. He was very friendly and not shy about chatting with everyone while we ran. Then I dropped him as a few fast friends and I kicked up the pace a little. Yes. You read that right. Even though it was a fun run, and probably just a light jog for him, it's the only chance I have to say "I dropped 2 time World Champion Chris MacCormick"
Back to the test. I ended up running 3.38mi at an average pace of 7:06 which give me a nice bump in VDOT from 42 to 45. Really 44.6 but the Data Tool is kind to people like me and rounds us up. After running that we jogged back to the store and walked the last block. After the run I didn't feel cooked like I normaly do after a test and despite tight calves the legs feel fine. The question is: Should I try and test later in the week (Thursday evening or Friday morning) and really go for that "Dear God I'm going to hurl" feeling or just take this and roll with it?
The VDOT bump is big enough you'll notice it in your training intervals. Go with it for 2-4 weeks, and if the workouts seem too easy, then try again. But for now, I bet you notice the difference.
@Marianne - thanks!!! that was sweet of you to do a test-drive for me if my south paw continues to cause me problems! I'm glad I have almost 2 months before my first HIM ...hopeful it will continue getting stronger.
@Mike - even though I'm starting HIM prep next week, I plan to keep posting here until OS is done... it will be sad leaving the nest...
@Nathalie... let me find it. I actually didn't use the wiki - there was a forum post and I copied a link from someone else... one minute...
@Nemo - because I don't have a PM, it's not actually a test ride for me. which, I have to admit, is kind of a bummer... I'm sure I've improved but I don't have the numbers to back it up. I'm only on week 11 of the run so no run test this week... and I have to say the track workout looks scary!
that's about it, still struggling with early am workouts. I had everything laid out, pumped my tires, had water and heed mixed... but just couldn't drag myself out of bed for 2x20s this morning. I suspect I'm gonna have to bite the bullet and do it when "real" training rears its head next week...
@nathalie: I can't simply cut and past the code in the text - it actually converts it to the language... so -- go to the "club house" forum in community forums (NOT the resoures/wiki), and find the "signature line" thread. In there Beth mentions her web directions, which I had open and read to get me started. Cary re-worked a signature for Kirsten -- which is what I copy and pasted from, changing my personal info. Good luck...
Hopefully work will slow down a bit and I can get back in the fourms a bit more. Logging in last night was a great reminder of all the good things going on in here.
so, I just changed my plan to the HIM plan online ... even though I'm doing one more week of OS.
I think it's safe to say I'm terrified... and this is only the HIM plan. WOW. I can already tell you I miss Mon and Fri rest days. AND, my DB has no idea what is in store...
Do you think rejiggering days is okay? I telework on Thursdays so doing a 2-a-day workout on Th will be better, maybe only working out once on Wed instead... or something... not sure if some of the veteran EN'ners have any thoughts on the order of the workouts.
I'm curious though, because when I peaked at the HIM plans a few weeks ago to get an idea of what the "basic week" was gonna look like, it had Tuesday as the "rest day" (meaning swim only). So I'm scratching my head a little. In the former plans, the Interval Bike was Tuesday and the Interval Run was Wednesday. We had a lot of folks find that back to back schedule bumping up against the long run on Thursday really difficult. I beleive that's why in the newer plans you should see Tuesday as the rest day (swim only) and the Interval Run moved to Monday.
thanks, again Nemo... I poked around and found it in the season planning thing... initially I didn't scroll down far enough as it were to see the big picture mileage/RR stuff... and in there it also shows what week is the swim test! Sorry to be a pest... someday I'll be a wicked smart member instead of a newbie!
Just keep asking questions and paying attention- you'll be WSM before you know it!
@al: yes, the photos are from PCH Pt. mugu, your course for the weekend.
@becky: as nemo says, recovery is the most important to keep in mind when switching plan around. going to bed REALLY early and waking early helps keep your schedule and or recovery on schedule.
@jeff: i concur with the rest of the group. great job and keep the number! now you know you can run that fast AND feel good. take that confidence and always run faster now.
@matt: geez, 3.8watts/kg and all your are doing are sprints and oly's. i feel sorry for the other competitors.
glad to provide pictures when i can. it is quite beautiful here in california.
GH
Nathalie
Also, I ordered a crash replacement frame yesterday one of the white orbea ora. I cracked my frame and it was a pretty sweet deal. I don't think it'll be here any time real soon though. I'll post some pics when I get it. I heard they are something like 80% oversold.
thanks, Gilberto and Nemo - thinking about it, not having to get up super ridiculously early to run for 2+ hours then rush to work does sound pretty good... I guess I lucked out that my telework day is Th. (does the IM plan sort of follow this same schedule)
@Nathalie - looks great! woot!
so I did the 20/20s last night and they stunk. I had a hard time getting into zone, staying in zone... and it's not that I wasn't trying I was a sweaty mess... so I guess I'm glad it wasn't a test for me as it would have been really demoralizing. No run test for me (only week 11 of the run) - off to the track tonight rain or shine. Dan is gonna join me - it's the one thing involving running we can do together since he's faster than me. I showed him my first 2 weeks of HIM training. he's excited about the swimming (yay, I'll have company), and afraid of the biking (he rides but doesn't have a trainer, so commuting to work has been it for him the last few months, and even that was irregular bc of weather)... hopefully I can coax him into some long rides with me..
Becky- yeah, the IM plan has the long run on Thurs too- pretty much will look very similar to the HIM plan (just longer stuff).
I did my Brick this morning on my Tri Bike (Fiona). I haven't downloaded the data yet, but I know the watts will be lower than on the Tri Bike. THat doesn't worry me too much, but WOW- it's like my glutes have been on a major holiday since I put the TT bike up on the wall last fall!! Gonna take several more rides before those muscles catch up with the quads! Amazing how obvious it was that the different position has me engaging muscles in a different way.
I also got in my 20 min brick run. It sure does feel good to be back to doing "normal" workouts again. I'm starting to feel like a traithlete again.