Week 1: It's Here!
The official plan hasn't even started, and I'm already looking for shortcuts. I ran a 10k last weekend that I'll use to set my VDOT, so I plan on doing 3 x 1 mile tomorrow at 5k pace instead. I just can't do max running efforts without a race going on.
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Ran a 4mi two weeks ago and a 10K yesterday and they verify my VDOT, I know my paces.
I'll be away this on vacation weekend so I'm going bike heavy during the week, then running and swimming while i travel.
I'm off to a good start, been struggling to get up on mornings before work. Not today
. Out of bed at 0409, out running by 0430. Continuing with slow run progression because of knee issues, so did 30 min, will do power walk/pool run after work + swim.
Woohoo, let the fun begin. have a great day everyone
Just finished my big bike week last week through Sunday. Definitely using the first half of this week to recover and slowly get back into the workout plan. Dont want to dig myself into a hole on week one of the program.
Rest and TEst weeks are generally every 4 weeks, but we are a lot more flexible in the last 12 weeks to race since putting far ontop of your FAST is our #1 priority...what are you looking for?
P
Thanks P - I like to put the tests in my seson planning spreadsheet so I know what to plan for.
Here's hoping that it's not a sign... :-)
Mike
So, today was swim and run. How'd it go?
I had a good swim. Tweaked my shoulder just a touch (think it was already tweaked from carrying luggage halfway around the globe), but otherwise felt good. Looks like I might be running in the rain, shortly.
Mike
Vdot this past Saturday! Went well! Have to juggle the schedule a little this week due to babysitting concerns, but settling in nicely. Actually looking forward to long run on Thursday. Downloaded some new stuff onto the 'pod.
@ Dana- I will text you. If you don't want 4am, I can do 5- 530 when I get back from run. I was not able to do my swims last 2 days, then work x 12 hrs is tough I will have to do more on my days off, or at least until get used to early ams, Won't do it on all days- tomorrow have to do ride/run in evening since I have meeting and have to be at work earlier. Will be doing lots of jiggling though
Dana- glad Vdot test went well
Cary- great getting that MS done on bike in jammers and tee
Mike- hope that shoulder settles down, and you are recovered from travel
Where did time go- already past my bed time
P.g.
Had a great brick this morning. Bike felt strong, and getting off to run was quite a revelation. I felt more comfortable running at Z1 than I have in a long time (felt easy to near effortless). What a great feeling! Nothing like a good brick to get the day off on the right foot.
@Paul, looking forward to having you on board!
@Tracy, thanks! I think I'm getting there. the body feels mostly rested, and the shoulder is much better this morning than last night. Another day or so and I think it will be all good.
@Cary, I was thinking of you while on the brick this morning, as my knee warmers started to slowly creep down, showing a nice big gap between the tri shorts and the top of the warmers. Thought "any looks I'm getting can't be as funny as the looks Cary had yesterday"
@Dana, you reminded me to get a new mix on the ipod before tomorrow. Thanks!
Mike
This morning, I was debating whether to ride the trainer in the basement, ride the road bike during the daily lunchtime informal crit race in DC, or ride the tri bike in the morning. I ended up outside on the tri bike. I don't have a good place for intervals longer than 10' close to home, so I did a couple of those and then pounded some hills to fill out the remainder of the time. I'm skipping the run today because I did some extra running on Sunday and don't think I should be running five days straight.
The morning brick today was average, didn't feel that fast on the bike and power was down tried to make it up on the run. Now just have to bike back home.
Week 1 for me is week 3 on the road to running recovery. I'm just gettting back to where I was in Jan after an injury to my hip/glute.
Did the swim on Mon after a 4 mile heavy legged run due to tough weekend on the bike. Ran 9 miles yesterday morning which was a huge confidence booster for me. No swim. I think I'll just do 2 swim/week for a bit. Looking forward to riding tonight.
Just happy to be able to run.
May not be as long or as fast as where I should be, but it beats not being able to run.
Looks like we've got a good group for LP this year. Looking forward to watching everyone's progress.
Dave
Nailed this morning's run, though I had to do it without the Garmin (low batteries). Did it on feel, and felt very good doing it. Glad I'd been doing a month of General Prep long runs, cuz this was the first one that felt good!
Mike
My f****ing Garmin trashed the power file, though. So I have nothing to show for it. Arrrgggh. I hate Garmins--they're nothing but trouble. I did a 1:40 minute ride this morning, and now I'm off to NY for two days. I should be able to find time to run and hopefully get in the pool at least once.
And my wife and I moved a piano by ourselves, and I didn't hurt myself. Mission accomplished!
Go with the online version. It's probably the most up-to-date. The 12-week plan you bought was designed to stand by itself and didn't take in to account being 'in haus' & having feedback from coaches & other members.
Have you done any testing yet? If not, you might want to shoot a quick email to the Micro thread (hurry before the coaches leave for TOC) and ask if you should test this week or what your week should look like.
I write this! Still better then getting up that early IMO. I might give it a try once however because the traffic is really bad when i get out of work and do the long run. It's a bit scary!