Nothing of consuquence to add as I sit at home off sick for the 2nd day. Feeling much betting but not good. I hope to have a workout to report on Saturday.
I was feeling a bit off yesterday with a head cold so I hydrated lots, took naps. Today I plan tuesday ride/run. So 3x12 @z4, reminder at z 3. It took me some time to get ready, kids are off school which helps my procrastination but finally got out. Wow,what a ride. I felt so good during it. Problably my best ride of the season. I had no idea it would go like this. First off , my bike got tweak by my wonderful hubby and I was giving him a lot of credit durring the ride but I was thinking that i've been working the OS prettry hard this season and added some core stuff the last couple of weeks and last I lost 10pds the last month. So all of it problaby is helping. If that's the case I'm going to continue the core stuff and If I can lose another 15pds by IMFL I just might reach my goal ( MY ONE THING as RnP says)
He'res the data. My FTP is 212 so zone 4:201-212, zone:3 170-180
I was toast yesterday. Dragged all day long... had planned to do trackwork with the DB, but just couldn't do it (it was chilly, rainy, and I had zippo in the tank and mentally I was on E). I called and figured I'd ride inside instead... but even that was more than I could bear (I admit I didn't try).. had an early dinner and just chilled and rolled on the foam roller and with the TP balls to work out the kinks in my calves and hammie...
So, the good news is that I got up at 5:30 am (practice for him starting next week) and did my scheduled trainer ride. It was definitely hard to get into zone that darn early... but I did it. Strange to have left the 30/30s to do 3x10s but I managed... no brick, though. I'll be meeting Dan tonight to make up my track work from yesterday.
Hugs to everyone... back to work for me (I love my telework day...)
Did the planned run yesterday except cut out the last 10' of HMP since I am recovering. But it wasn't enough. About 4 pm I was exhausted, went home and napped 45'. Awoke today and decided the nap was a sign I was pushing too hard (I don't usually nap after work, too much to do). So I slept in today. I figured it was better to rest so I can work out over the weekend- OUTSIDE!!!. I don't want to go without again.
okay so I have been easing back into riding my bike, I can tell some energy is returning as I actually want to ride it! Mon - WED could manage one hour at very slow speed and today was 2 hours, it helps that it was 85 degrees, sunny and not too windy and gorgeous flowers in bloom in peeps' yards. This morning I walked 3, been having stomach issues since Sunday and it felt bad..and yesterday I ran 4, Tues 4 and Monday 8. My yard is now finished and really looking good and I am such a summer gal that this wonderful weather is great... cuz I know what July and August hold for me!! anyways, still pollen everywhere so outside to wash my car and hopefully my bike too! for some reason my hands are tingling, that hasn't happened since i was starting to ride my bike! yep and my face was too.. only after only a 2 hour ride??? what is up. the hills felt way worse than normal in my lowest gear so the energy and drive is not there yet but like I said I can tell I am feeling better as I want to be outside and not napping! now I know some poor souls are stuck inside working and wished they could ride outside at beach cruiser speeds.. so I am not complaining! I don't even know what the workouts are this week!! ha. but I hope your training is going well! m
Welcome back Marianne! Glad the energy is coming back. I'm feeling my spring oats too. 3 weeks ago not so much! Knock on wood but this has been a beautiful spring. Took my day off today, mowed, fished, went morel hunting (nothing), and did some yard work. A good day. Happy spring!
yep I am tickled. gonna go hike a trail this morning with BFF, we have a mt here called Pinnacle and a system of trails and we have determined to do them all. last time we climbed it and today another trail.... she got me started in tris and for a "rest" day we figured hiking is good plus pretty, packing my bike cuz there I will be on decent rural roads! hey yall don't hear me working but really husband travels a lot and I am single parenting it a LOT... smile. anyways, gotta scoot, drank french pressed coffee and I just read about the support at IMWI so I am so THERE.... okay just a few days of my rambling here in this thread...! shout out to y'all. I pick up my fixed road bike today (helps I live here Dan!!) great at Orbea! very cool to walk in and see all of those bikes. all of the guyz look bikey... you know. I don't think I do. ! talk at ya later. m
@Michele - still sick... yikes, that's been nagging you forever!
@Marianne - hope you have a wonderful hike... and glad you are on your way back and getting some energy!
I tried to do track work last night to make up for Wednesday's low energy: no track practice (yay) but a soccer game (ugh)... I didn't check that schedule. So Dan and I had dinner and watched hockey (glad I opted to go to bed in the third period, apparently the game went into 3 overtimes... the Caps play tonight so I'm sure that will be my exciting Friday night)... I am happy to report I made up the track work this morning so I am even for the week... Weekend weather is supposed to be really yucky, so I suspect tomorrow will be a drainer ride instead of another foray outside.
Too wierd - I've been subscribed to the Jan OS threads all season, and receiving EMs, when all of the sudden, I notice no updates this week. (I usually don't get out to the forum until weekends, or some nights, and use the EMs to keep me up to date and motivated ...) Any way, it was good to see you're all still alive and kickng!
very nice hike!! with 3 GFs and we nattered the whole time...! and then I biked for two hours country roads and ended up at country conv store,, where I bought myself the most biggest delicious piece of cheese/canadian bacon, beef slice of pizza and a snickers all for $3. by myself and I could hear the thunder, overcast and I was outside one hour from my car eating and enjoying every morsel of that pizza! yum, couldn't remember the last time... and then with all those calories hit the road hard and headed home to sprinkles and a bit of rain and I wiped my sunglasses with my pink gloves and actually laughed as I unwrapped my Snickers bar and enjoyed a candy bar out on the road, I tell ya it was perfect, the smell of rain, me on my bike.. and I parked at the top of a big hill, big climb so ended at my car breathless. dad gum tri shorts had not comfy so hitched those up and I didn't have tingly hands today, good thing. wiped my bike off, hit Walmart for some groceries and got tired, nothing worse than an endurance grocery haul!
did a drainer ride this morning followed by a 30' run. Felt great!
Lots of errands today and volunteering/captaining a water stop at the GW Parkway Classic 10 miler tomorrow followed by a brunch party with my running club... not sure if I'll get my own run in (thunderboomers are predicted), but if I don't I guess that's okay -- I can consider it my taper before starting HIM training Monday (which, coincidentally starts with a run)..
Hi everyone ! I hope all your workouts are great today ! I had my trail race today ( Muddy Sneakers 20k) and it went really well ! 2:33 which is a PR for me. Last year i did 2:48 and my best time ever was 2:42 , 3 years ago ! I very happy and sore now ! Really tough race.. creek crossings. over logs, under , mud and lots, LOTS of hills ! Fun though ! IT's a lottery race and I'm nervous every year that my name won't get picked..5th year in a row. Lucky me : ) I give all the credit to Endurance Nation and this Out Season. Now take tomorrow off and start week 17. Can't believe it that we are almost done with OS !! Amazing ..!!
Natalie- Sounds like a lot of funny Congrats on the PR!
I think I am recovered. Went biking, and did the run. Still coughing, but the pollen is rated SEVERE. I am not allergic, but I think if anyone breaths in enough of the stuff, they're gonna cough. Thought I might need a nap, but never got the feeling of overwhelming fatigue that indicates I am due. So I am calling it good.
Glad that everyone is still going strong. Can you believe we have 4 weeks left? The last week is a test week, so I only have 3 to go. Incredible!
I went off the training plan this weekend and hit up a century ride on Saturday with the local roadies. You had options of 30, 60, or 100 mile distances. We all started together and folks took the turn-off's when they hit their preferred distance. That left me alone with hubby/wife kick ass strong rider combo of Val & Robert for the last 70 miles of the 100! Crap! I was pretty scared because these two can really drill it, but they knew I was a weaker rider and they were awesome! The deal was that I would "sit in" for the ride and let them do all the pulling. That let me ride at a comfy .75 IF for the ride while they could push themselves a bit harder (especially when we faced the high winds- which we did for most of the final 50- ugh). The last 20 miles for me was a real struggle, even at .7IF. My back and neck were just tooooo tired & achy from being in the drops all that way (trying to stay out of the wind). I was very happy to get off the bike, and in awe of Robert & Val who seemed to have taken a picnic ride! Meanwhile Robert & Val (who haven't done a Tri over an Oly distance) just kept saying "OK- and THEN you run a marathon???" as if I was some kinda super person. I guess it's all in your perspective.
PS- the food at the aid stations on this Century was by far the best EVER!!! Fresh made smoothies, cucumber sandwiches, deviled eggs, pulled pork sandwiches, home baked goods of every kind, and tons of fresh fruit. I think you could easily eat more calories than you burn on this one!
I just got back from working a water stop and a post-race party... beat. Think I'm gonna scrap today's set run and take today as my official transition day (HIM starts tomorrow). Tomorrow will be an a.m run and a p.m. swim. Fun times.
I have been getting a bit bored running the same routes. So I decided it was time to get back to the pool (again- company and being sick caused a 2 week hiatus). So I drove to the pool in the next town and ran around there. Hit my paces- barely at times it felt.
Got in the pool and had to warm up extra long. I felt like I had no strength in my arms and my legs felt so heavy. I think the guy that I joined was none too happy thinking that I was some poor swimming tri geek, which I was at first. I was too lazy to get a kick board, so I was using the pull buoy out front when kicking. My lane mate and the lifeguard looked at me funny, so I did a few pull lengths with it in it's proper place so that they would know I was lazy and not a complete idiot. But I did all strokes during the warm up except butterfly, I just did 3 lengths of dolphin kick instead. I don;t usually do kick sets at all, but as I said I was feeling less than top notch. After 15 minutes I finally felt ready to get going. I was timing off the pace clock on the wall, so I think my lane mate decided I wasn't all bad. 5x100 on 2', then 1x500. I felt absolutely awesome. I need to build my endurance to get to 3800, but it's a start. 4 lengths of breaststroke to cool down and I was done.
@Nathalie - Great race. Congrats on the new PB and keep the lottery streat alive.
@Michele - Good to see everything is getting back on track after being off.
As for my training I am still coughing here and there but much better so I decided to go for a run. Of course all week was above normal temperatures and I was out of commission for training. Now its snowing and I go for a run. We got over 1/2 inch last night but it melted. So this was just a light snow and cool weather so I had to pull out an extra layer.
My achillies is feeling much better but I can still feel it so I decided to not do the whole run. I got in 2X1/2 and 1X1; 40 minutes total and just under 4 miles.
Hey group, I am saying goodbye here. I hope to have the IM training plan in my dashboard tomorrow... and if not will wing it! but celebrate that I ran 10 miles this morning and rode 1 hour this afternoon. my run pace is slow.... like IM slow and I will probably readjust my VDOT to accomodate... basically right now with thryoid, my zone 3 feels like zone 5! and zone 1 feels like 3! I felt some power on the bike though as me and hubby rode for one hour and were heading back into the headwind and for some reason wind doesn't bother me, mentally but it does him and for some reason, when you ride with a guy there seems to be some sort of race going on...! never actually talked about... but riding neck to neck and neither one giving it up either... until a blip of a hill and I spun up the baby in my small ring, and he is in big ring, and then boom at the crest switched it back to big ring, powered down the hill and then never let up so that he had to draft off me! so 7 mile interval... I am thinking, relax into the wind and count to get that even cadence! still trying to find the right gear and not get blown to the side as it came up in gusts! down low and breathing hard.... sweat on my face, 70 degrees and sunny... and it hurt pretty good! smile. anyways, hubby has had a viral ear infection so he hasn't been able to ride and his fitness is down.. so he was happy that we rode and that his balance was so much better on the bike. okay signing off.... thanks for the support and follow my progress for IMWI.
awesome job, marianne... glad to hear your on the mend, Gordon - the cold and the achilles... even though today is my start of HIM prep (6 weeks' worth), I'll still touch base... it'll be wierd to not check in with you all!
@Nathalie - Nice PR!! @Michelle - Hope you are feeling back to normal soon. Love the pool experience story! You are a hoot. @Gordon - Good work listening to your body. Sounds like the type of injury that you don't want to push through. @Marianne - We'll miss you. Good luck with the IM training. Our loss is the IM forum group's gain!
Did my first open water swim of the season today (better here, than when I hit SF Bay this weekend!) Water temp: ~55; Air temp: 34! Neoprene cap kept the brain freeze off, but hands, feel and face (all bare skin) was numbed. Went for 40 minutes, so much more comfortable hitting the water off Alcatraz Sunday. Plan to get a couple practice swims in SF Bay on Fri & Sat, and also bike part of the course and check out the sand stairs. Really looking forward to the event, and know the Jan OS has me well prepared!
Comments
Nothing of consuquence to add as I sit at home off sick for the 2nd day. Feeling much betting but not good. I hope to have a workout to report on Saturday.
Gordon
@Nemo: Woohoo, to you !! For following your training plan and being almost off the injured list. Good job on your recovery !
@Becky; Don't sweat the 20/20's . Treat it as a good workout .
@Gordon. Feel better soon. Hydrate lots.
I was feeling a bit off yesterday with a head cold so I hydrated lots, took naps. Today I plan tuesday ride/run. So 3x12 @z4, reminder at z 3. It took me some time to get ready, kids are off school which helps my procrastination but finally got out. Wow,what a ride. I felt so good during it. Problably my best ride of the season. I had no idea it would go like this. First off , my bike got tweak by my wonderful hubby and I was giving him a lot of credit durring the ride but I was thinking that i've been working the OS prettry hard this season and added some core stuff the last couple of weeks and last I lost 10pds the last month. So all of it problaby is helping. If that's the case I'm going to continue the core stuff and If I can lose another 15pds by IMFL I just might reach my goal ( MY ONE THING as RnP says)
He'res the data. My FTP is 212 so zone 4:201-212, zone:3 170-180
New Range #1: interval @zone 4
Duration: 12:01
Work: 174 kJ
rTSS: 173.6 (2.855)
NGP: 3:09 (510.6 m/min)
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.775 mi
Min Max Avg
Power: 36 333 242 watts
Cadence: 30 174 82 rpm
Speed: 2:24 15:05 3:11 min/mi
Hub Torque: 19 162 86 lb-in
Crank Torque: 48 746 262 lb-in
New Range #2: interval @zone4
Duration: 12:01
Work: 187 kJ
rTSS: 227.1 (3.265)
NGP: 2:45 (583.9 m/min)
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.309 mi
Min Max Avg
Power: 25 357 260 watts
Cadence: 25 178 83 rpm
Speed: 2:17 8:56 2:47 min/mi
Hub Torque: 19 211 80 lb-in
Crank Torque: 30 838 285 lb-in
New Range #3: interval @zone4
Duration: 12:02
Work: 169 kJ
rTSS: 204.5 (3.095)
NGP: 2:54 (553.5 m/min)
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.067 mi
Min Max Avg
Power: 17 333 234 watts
Cadence: 33 198 100 rpm
Speed: 2:22 10:51 2:58 min/mi
Hub Torque: 19 220 79 lb-in
Crank Torque: 0 640 213 lb-in
New Range #4: reminder at zone 3
Duration: 29:19
Work: 356 kJ
rTSS: 357.1 (2.592)
NGP: 3:28 (463.5 m/min)
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 8.379 mi
Min Max Avg
Power: 16 315 202 watts
Cadence: 23 193 89 rpm
Speed: 2:32 12:52 3:30 min/mi
Hub Torque: 19 230 79 lb-in
Crank Torque: 0 805 206 lb-in
Entire workout (219 watts):
Duration: 1:25:37
Work: 1122 kJ
rTSS: 1294.5 (2.853)
NGP: 3:09 (510.1 m/min)
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 26.78 mi
Min Max Avg
Power: 10 357 219 watts
Cadence: 23 198 90 rpm
Speed: 2:17 0:00 3:11 min/mi
Hub Torque: 15 230 78 lb-in
Crank Torque: 0 838 222 lb-in
Me too! Totally true, swimming, running, biking, OUTSIDE. Good stuff! I'm starting to make the switch mentally as well too.
@Gordon - hope you're feeling better!
I was toast yesterday. Dragged all day long... had planned to do trackwork with the DB, but just couldn't do it (it was chilly, rainy, and I had zippo in the tank and mentally I was on E). I called and figured I'd ride inside instead... but even that was more than I could bear (I admit I didn't try).. had an early dinner and just chilled and rolled on the foam roller and with the TP balls to work out the kinks in my calves and hammie...
So, the good news is that I got up at 5:30 am (practice for him starting next week) and did my scheduled trainer ride. It was definitely hard to get into zone that darn early... but I did it. Strange to have left the 30/30s to do 3x10s but I managed... no brick, though. I'll be meeting Dan tonight to make up my track work from yesterday.
Hugs to everyone... back to work for me (I love my telework day...)
@Gordon- hope you are feeling better
@ Natalie- I am jealous that your head cold is going away. ;-)
@Michele - still sick... yikes, that's been nagging you forever!
@Marianne - hope you have a wonderful hike... and glad you are on your way back and getting some energy!
I tried to do track work last night to make up for Wednesday's low energy: no track practice (yay) but a soccer game (ugh)... I didn't check that schedule. So Dan and I had dinner and watched hockey (glad I opted to go to bed in the third period, apparently the game went into 3 overtimes... the Caps play tonight so I'm sure that will be my exciting Friday night)... I am happy to report I made up the track work this morning so I am even for the week... Weekend weather is supposed to be really yucky, so I suspect tomorrow will be a drainer ride instead of another foray outside.
TGIF!!
hike, ride, pizza, ride, snickers... sounds perfect!
did a drainer ride this morning followed by a 30' run. Felt great!
Lots of errands today and volunteering/captaining a water stop at the GW Parkway Classic 10 miler tomorrow followed by a brunch party with my running club... not sure if I'll get my own run in (thunderboomers are predicted), but if I don't I guess that's okay -- I can consider it my taper before starting HIM training Monday (which, coincidentally starts with a run)..
Hope everyone is having a great Saturday morning!
Have a good rest of the weekend everybody !
Nathalie
Are other folks getting EMs with Forum postings? Still not working for me.
Wow, way to crush it, nathalie!!
I think I am recovered. Went biking, and did the run. Still coughing, but the pollen is rated SEVERE. I am not allergic, but I think if anyone breaths in enough of the stuff, they're gonna cough. Thought I might need a nap, but never got the feeling of overwhelming fatigue that indicates I am due. So I am calling it good.
Glad that everyone is still going strong. Can you believe we have 4 weeks left? The last week is a test week, so I only have 3 to go. Incredible!
I went off the training plan this weekend and hit up a century ride on Saturday with the local roadies. You had options of 30, 60, or 100 mile distances. We all started together and folks took the turn-off's when they hit their preferred distance. That left me alone with hubby/wife kick ass strong rider combo of Val & Robert for the last 70 miles of the 100! Crap! I was pretty scared because these two can really drill it, but they knew I was a weaker rider and they were awesome! The deal was that I would "sit in" for the ride and let them do all the pulling. That let me ride at a comfy .75 IF for the ride while they could push themselves a bit harder (especially when we faced the high winds- which we did for most of the final 50- ugh). The last 20 miles for me was a real struggle, even at .7IF. My back and neck were just tooooo tired & achy from being in the drops all that way (trying to stay out of the wind). I was very happy to get off the bike, and in awe of Robert & Val who seemed to have taken a picnic ride! Meanwhile Robert & Val (who haven't done a Tri over an Oly distance) just kept saying "OK- and THEN you run a marathon???" as if I was some kinda super person. I guess it's all in your perspective.
PS- the food at the aid stations on this Century was by far the best EVER!!! Fresh made smoothies, cucumber sandwiches, deviled eggs, pulled pork sandwiches, home baked goods of every kind, and tons of fresh fruit. I think you could easily eat more calories than you burn on this one!
@Nemo - a century?! awsome!!
I just got back from working a water stop and a post-race party... beat. Think I'm gonna scrap today's set run and take today as my official transition day (HIM starts tomorrow).
Tomorrow will be an a.m run and a p.m. swim. Fun times.
Got in the pool and had to warm up extra long. I felt like I had no strength in my arms and my legs felt so heavy. I think the guy that I joined was none too happy thinking that I was some poor swimming tri geek, which I was at first. I was too lazy to get a kick board, so I was using the pull buoy out front when kicking. My lane mate and the lifeguard looked at me funny, so I did a few pull lengths with it in it's proper place so that they would know I was lazy and not a complete idiot. But I did all strokes during the warm up except butterfly, I just did 3 lengths of dolphin kick instead. I don;t usually do kick sets at all, but as I said I was feeling less than top notch. After 15 minutes I finally felt ready to get going. I was timing off the pace clock on the wall, so I think my lane mate decided I wasn't all bad. 5x100 on 2', then 1x500. I felt absolutely awesome. I need to build my endurance to get to 3800, but it's a start. 4 lengths of breaststroke to cool down and I was done.
Hope the weather didn't mess up anyone's plans.
@Nathalie - Great race. Congrats on the new PB and keep the lottery streat alive.
@Michele - Good to see everything is getting back on track after being off.
As for my training I am still coughing here and there but much better so I decided to go for a run. Of course all week was above normal temperatures and I was out of commission for training. Now its snowing and I go for a run. We got over 1/2 inch last night but it melted. So this was just a light snow and cool weather so I had to pull out an extra layer.
My achillies is feeling much better but I can still feel it so I decided to not do the whole run. I got in 2X1/2 and 1X1; 40 minutes total and just under 4 miles.
Gordon
glad to hear your on the mend, Gordon - the cold and the achilles...
even though today is my start of HIM prep (6 weeks' worth), I'll still touch base... it'll be wierd to not check in with you all!
@Michelle - Hope you are feeling back to normal soon. Love the pool experience story! You are a hoot.
@Gordon - Good work listening to your body. Sounds like the type of injury that you don't want to push through.
@Marianne - We'll miss you. Good luck with the IM training. Our loss is the IM forum group's gain!
Did my first open water swim of the season today (better here, than when I hit SF Bay this weekend!) Water temp: ~55; Air temp: 34! Neoprene cap kept the brain freeze off, but hands, feel and face (all bare skin) was numbed. Went for 40 minutes, so much more comfortable hitting the water off Alcatraz Sunday. Plan to get a couple practice swims in SF Bay on Fri & Sat, and also bike part of the course and check out the sand stairs. Really looking forward to the event, and know the Jan OS has me well prepared!