Home OutSeason (January ‘10)

Jan OS week 19

I have switched over to general prep block.  I hit the pool for the first time in say three years and did 1400m.  Everything felt the same as I floated like a barge in the water.  It seems that taking 3 years off does not correct my poor technique.

Today I did a 30' run.  Still shy of the 45' perscribed but things are holding together.  I got in 3X1/2 at 9:31 on the treadmill so arond 4:50's for the 1/2 mile.

Gordon

Comments

  • Oh man, back in the pool. Good for you Gordon. I should but just cant seem to get there. Either it's because my gyms masters swim team has booked the best lane times or because I don't want to invest that much time in such a short workout. Have you reviewed the Swim eBook? Great stuff in there and focusing on the drills did a lot to help me out.

    I did Sundays run last night because I had to head out of town for Mother's Day and just wasn't feeling it. Managed to nail all of the paces but there's a difference between doing the thing and being really excited to be there. Got todays 30/30's out of the way but am post-poning the brick run until Thursday because I just ran last night. The Xterra US and World championships were on NBC last weekend and watched the US this morning while on the trainer. They look like some fun races!
  • Great to hear your achilles is holding up, Gordon!  And glad you're back in the pool!  I started a bit early bc I'd taken such a long break (late Aug, when I had the bike crash)... now a few weeks into the HIM plan I have yet to hit all 3 swim workouts, but consistently going 2x per week... swimming is actually my best event, comparatively (not that I'm a fish by any stretch of the imagination).

    Speaking of swim, my swim was 3400m last night.  Crazy!  It took me 1:08 and I was beat!  The DB was with me and when we got to the 3x300s at T-pace he did the first as his cool down, leaving me to do the last 900 (2x300s, 300 Cs) on my own - which was fine with me, it was nice to have the company - and we circle swam so he stuck with me at my pace... although I think he can be a bit faster, he hasn't done more than 2000m so I think he's glad he let me lead.

    @Jeff, I'll have to check out the e-Book... I know it's out there but never had the chance to look.  I've also heard great things about total immersion swimming as far as technique and tips...

  • @ Jeff - yes I have downloaded the swim ebook.  I have to read over it again as things are not a clear as they should be.  That and my technique is terrible.

    @Becky - Good job getting the workout in but 1:08 is not bad.  I just spent around 45 minutes in the pool to do 1400M.  Okay it could have been 40 as I was not looking at my watch that closely.  I did my initial swim golf at 103, 102, 97, 96.  The fastest 50M was 55 seconds.  Now I just need to figure out how to take 10-15 more points off the swim golf, that should be worth 30"/100M I hope.

    Gordon 

  • @Gordon, Just work with the drills, they make a world of difference. Double check with RnP but I'm pretty sure the workouts that are almost all drill work are why we don't see much of a loss of swim fitness in the off season. Because swimming is almost all technique, at least for people who swim like us, focusing on improvements there are where we will see the benefit.

    @Becky, I've never been to a TI class but have read a book. While some of the names of the drills might be different, the ebook pretty much teaches a TI style of swimming.

    Great job on the recovery and swimming guys!
  • Still here...Wow, week 19. We are almost here gang or whoever is left in OS JAN.

    @gordon: Woohoo, general prep, coming up for me too ! Can't wait !  You are on your way to recovery..!

    @Becky: I'm sure you will be fine with your swims. EN has tought me that you don't lose your swim fitness and 3400m in 1:08 is fast !!

     

    I did my long run yesterday and hit the 3x1 right on rest on zone 3. Funny how running 1.5hours  doesn't seem bad at all but I coudn't get my butt out today for my measly 30 min brick run. Why is that ???

    I did 1.5 on the bike including 2x20 which was the highest power yet. Watch out for next week's test ! I was whipped after i must say. The balance was so-so but kept it in zone 3. Maybe it explains my unwillingness to do my brick run. My mental procrastination wins sometimes. Wish I had power over that.

    Tomorrow, good hard run, ( 2x.5, 2x1 @ zone 4)  and no work but will do core workout.

    Data from today's ride. I'm wondering how high my ftp goal should be..?? RIght now it's 213

     New Range #1:

     Duration:   20:01

     Work:       280 kJ

     TSS:        53.2 (intensity factor 1.263)

     Norm Power: 236

     VI:         1.01

     Pw:HR:       n/a

     Pa:HR:       n/a

     Distance:   7.558 mi

      Min Max Avg

     Power:        50 330 233  watts

     Cadence:      25 183 67  rpm

     Speed:        16.6 28.1 22.7  mph

     Pace          2:08 3:37 2:39  min/mi

     Hub Torque:   19 110 68  lb-in

     Crank Torque: 32 814 325  lb-in

    New Range #2:

     Duration:   20:01

     Work:       285 kJ

     TSS:        55.1 (intensity factor 1.285)

     Norm Power: 240

     VI:         1.01

     Pw:HR:       n/a

     Pa:HR:       n/a

     Distance:   6.019 mi

      Min Max Avg

     Power:        18 347 238  watts

     Cadence:      29 143 66  rpm

     Speed:        6 29.8 18.0  mph

     Pace          2:01 10:04 3:20  min/mi

     Hub Torque:   17 221 92  lb-in

     Crank Torque: 24 1011 332  lb-in

    Entire workout (213 watts):

     Duration:   1:36:26 (1:38:35)

     Work:       1221 kJ

     TSS:        220.1 (intensity factor 1.175)

     Norm Power: 220

     VI:         1.03

     Pw:HR:       n/a

     Pa:HR:       n/a

     Distance:   28.707 mi

      Min Max Avg

     Power:        12 381 213  watts

     Cadence:      21 183 68  rpm

     Speed:        0 29.8 18.0  mph

     Pace          2:01 0:00 3:20  min/mi

     Hub Torque:   11 222 81  lb-in

     Crank Torque: 0 1011 296  lb-in

  • I'm here in spirit! I kind of went off the radar for a while from the OS plan. I've just been consumed with work and life and all that stuff. Still try to follow along with the forum updates.

    I did a tri a week ago and it was interesting... I hadn't swam a lick since AZ and jumping into the water to swim 300 was interesting. I finished it easy enough, but by the end my form was terrible. Followed an interesting trend. This is the 3rd time I've done the race. Results for the past 3 years: 7th, 9th, 11th. They do 10 year age groups. This is the 2nd year in a row that I have been 3rd in my age group and walked away with no hardware to show for my efforts!

    Hope everyone is ready to roll into the great outdoors!
  • @Nat - thanks... I haven't been doing all 3 swims a week yet, I figure 2 (totalling approx 7000m) will set me up fine for the HIM next month - I'm sure it's more than I swam last year to get ready... I will have to find my swim mojo before Gen Prep begins for me in mid-June.  Right now I'm happy to be doing pretty well in the pool after such a long time off and think I'll be OK for eagleman next month... my main focus is getting my bike mojo back.

    Speaking of which, my bike last night was a fail.  WU, then Z4 intervals:  8(2), 12(3), 15(5), then remainder in Z2.  I had a heck of a time getting into Z4 let alone staying there - the last segment (15) was a joke.  Heck, I could barely keep it in Z2 for the remainder and the remainder is usually in Z3... just a bad training day for me.  I was supposed to follow up the ride with a 20 minute easy run but my tank was on E and my head was so far out of the game at that point I bagged it.  Instead of a 45 minute easy run (with hill repeats) this morning I planned to go an hour to make up the miles/time... but woke up at 5:15 with a headache... very strange.  So, my plan is to bag the swim tonight to run instead.  Do the swim tomorrow morning post rush hour (love my telework day), and do my 5k test after work with the DB as my pacer... not ideal, but it will catch me up.  I will likely nix the Friday swim to have a rest day (I miss those) before the weekend of epic rides!  Hopefully I'll find my mojo before tomorrow night.  next week I'm looking at a swim RR and a bike test (without power it's a 40 minute suffer fest...ugh). 

    I can't believe it's week 19 for you all!  Wowie!  Hope it's going out with a bang for those of you still in it!

  • I'm still here too! Very excited. Since this is my 2nd OS, my gains are measly and hard earned. Last week with the 2x20' (4') I thought I'd try a test, but after tripling my biking for the weekend, my legs were having none of it. Skip to this Sunday, when I didn't feel like running. I still went out and did the intervals, but came home after 68' rather than 90' as I just didn't want to be out there. Monday I swam. Tuesday morning and 2x20' (4') is up there again. This time the legs felt good. So I went for the test. I eeked out 3 more watts. Why am I excited? Because I now officially have my highest FTP EVER! (188) And it's indoor. My outdoor riding, if I ever get to test, might show closer to 200. I will be very psyched if that is the case. It is always tough to test outside.
    This morning I did my intervals, but substituted some hill repeats for a portion of the interval distance. I have to run up hill anyway to get home, I might as well make it worth it.

    As for swimming, I think 2x/week is enough for the IM as well if you are hitting 7000m. I am not speedy but I think my technique is decent. But whenever I do the fist swim drill, I really notice the forearm catch. That is a love/ hate drill.
  • @Michele: Congrats on the bump! that's great news! Are the swim drills in the swim eBook? I've just been doing the speed/endurance workouts per the HIM plan. And only getting in the pool 2 of the 3 days scheduled... maybe I could try to work in some drills on that 3rd day instead of just skipping it altogether... who knows... I think my technique is fairly decent... but I do notice it going when I start to get tired. I will definitely have to check that darn eBook... maybe focus on form more duing general prep (which I'm going to do after the HIM in June - for 8 weeks then 12 weeks of IM prep for IMFL)
  • @Becky- you caught me, I don't do the EN drills. I do the drills I learned in Master's. I can tell you that the EN drills are in the swim e-book. I have not followed the EN swimming in the past. Since this season the swim workouts are very specific and pool perfect, I am following them for now. Once I go into OWS, I will hack them as desired. I get my strokes per 25 yards in the pool and just count strokes out in OWS to simulate the proper distance. That is what the Master's coach suggested and it has worked well for me.
  • @Nathalie - Great job cranking out the watt.  I also found the brick to be more difficult after a very hard bike workout.

    @Tom - Nice job on the 3rd, no hardware.... come on RD

    @Becky - Watch trying to make up for missed workouts.  If you do really focus on the recovery.  At least for me this is a recipe for overtraining.

    @Michele - Congrats on the FTP gains.  I'm sure you will notice even more when you head out on the road. 

    Today I completed the 60' bike with 3X6' at the new FTP of 234.  I followed that up with 14' @ .79. I like the short intervals they are much easier to hold for me even with the new FTP.  Holding a steady wattage outside is more challenging that the trainer.  Now I just have to convert the power tap to my new bike, retest and get used to that setup.  Lots of time I have 3.5 more weeks of the general prep block.

    Gordon

  • @Gordon - thanks for the thought... because I did an hour run last night I opted to skip the makeup swim this morning so I'd be rested for the afternoon 5k test... I'll swim tomorrow.  In the grand scheme of things I'm totally fine with only swimming 2x per week to prep for the HIM as swimming is my better event in the grand scheme of things... not to mention, my A++ race is in November and I just don't want to get burned out in June.

    Congrats on your FTP bump!  Good news.  Sounds like you've got plenty of time to dial it in before general prep winds down!

  • @Gordon- I am totally with you on the shorter intervals after an FTP bump. Even though my bump was small, I still could not pump out 3x12' today. I opted for 3x10' and done. And it was a struggle. Glad tomorrow is a semi rest day (evening swim).
  • @gordon: congrats on the bump !

    @becky: good luck on your 5k test tonight !

     

    I did my 60min bike today. I had 3x12 which i did do but mainly i went hard for 60. I have the same TT route from my house which is approx 1hr. My goal has always been to make it under. I've been getting close . Today, I got under by 1min ! I was happy with that . Feeling trashed now but happy ! My watts for entire ride was above ftp by 15watts ! The test next week will be interesting..

    FTP now: 213 ..My new goal FTP: 230 wow, i woudn't have tought ever of writing that as a goal but the last 5-6 rides have been really good so why not..! Might as well believe in myself !

     Entire workout (225 watts):

     Duration:   59:02

     Work:       795 kJ

     TSS:        146.1 (intensity factor 1.221)

     Norm Power: 228

     VI:         1.01

     Pw:HR:       n/a

     Pa:HR:       n/a

     Distance:   18.539 mi

      Min Max Avg

     Power:        17 446 225  watts

     Cadence:      20 236 78  rpm

     Speed:        5.4 26.8 18.9  mph

     Pace          2:14 11:06 3:10  min/mi

     Hub Torque:   14 217 81  lb-in

     Crank Torque: 20 977 282  lb-in

  • SUCCESS!  Okay, in the grand scheme of things, I'm still pretty pokey, but I shaved off 1:15 from my last 5k!  and my number (whatever it is, I forget the lingo) went from 37 to 39.

    my first mile was 7:51, mile 2 8:08 (I turned around, almost got hit by a cyclist who hadn't announced his passing), mile 3, 7:52 (that's better)... grand total 24:35!  Woot!!  Having Dan pace me definitely helped... my goal was to not let him get too far ahead of me (well, initally I hoped to stay with him bc 8:00, he claims, is his normal everyday jog pace... well he was going faster than that)!

    more exciting is how I've improved since February:  my first test was a few weeks after surgery, during snowmageddon on a treadmill.  I thought an 8:30 pace was doable so that's what I did... it was definitely the hardest 3 miles ever!

    1) 26:27, avg HR 183, avg pace 8:32 = 36

    2) 25:50, avg HR 186, avg pace 8:20 = 37

    3) 24:35, avg HR 184, avg pace 7:56 = 39

    Yay me!  and I will admit that going into the run I felt pretty crappy.  slightly headachy and tired (not my legs, just mentally from reading all day)... I was actually afraid the test would be a total wash.  BUT after the warm up, getting the fresh air I felt better... and knowing I'd be reporting back helped so much... I had wanted an 8 mm avg pace so much the last time... but fell short (in part bc there were some hills, and it was a warmer day)... so this thrills me!  And, my reward for the hard work?!  harder work to come.  Hmm.... that doesn't seem quite right, so Dan and I went to dinner and split a half carafe of red wine!  :-) 

  • @Nathalie - You keep turning in the strong bike sessions so why not stretch out yourself on the next test.  Just take it strong and build throughout the test. 

    @ Becky - congrats on the vdot bump 2 points is a good improvement.  Any if you consider yourself pokey come run with me for a few miles and you will feel better .  As for your pacer I think he just did not want to get chicked and upped the pace.  As it turns out thatwas a good thing as you went faster also.

    I got in a run again today.  Woohoo 3 days in a row.  I can't remember the last time I actually got in all the run days, but three in a row is great progress.  Nothing major 15' z1, then I went with a modified main set z1, z2, z1 10' each.  There were supposed to be two 10' z2's in there but I just took it easier.  By the end of 50' I could feel some fatigue and that was it.  It was supposed to be a 75' workout but I knew going in if I hit 45-60 minutes that would be it.  Next week I will look to up the time to 60'.

    Gordon

  • @Nathalie - sa-weet!  you're rocking and rolling!  I don't know what all the numbers mean (I have such PM envy), but I know that the higher the better and you're getting it done!  Woo Hoo!

    @Gordon - nice job, yourself!  3 runs!  Very good - glad the achilles is cooperating!  Nemo just did her first 60 minute run, I believe... so I knwo it's been a process but very glad to read you're taking it day by day and working back into it slowly and smartly!  And I'll have to tell Dan to watch out, if this keeps up, he may get chicked at my next TT! 

  • Wow, there's a lot of positive posting going on here. This is great! Gains for everyone from bike to run-fu and, the big one, recovery. Keep it up but don't push it.

    This has been an odd week for me. I live and work in downtown Chicago but have had to commute to the 'burbs for a class for work all week. My normal commute to the office is about 15min on the bike or 30ish min with public transportation but having to drive to the class has increased it to an hour each way. The result is losing 60 - 90 minutes out of an otherwise busy day. It doesn't seem like much but when you factor in all the work that still has to be done, just because I'm out of the office doesn't mean I get a free pass on work, and the normal day-to-day stuff we all handle, it starts to add up. Plus, the food options out here are different and I haven't been bringing lunch so I grab what ever is around. Translation: I'm eating a lot of fast food. Not that I eat really health but you notice pretty quick the change in diet.

    Despite not getting in the workout yesterday morning I managed to fit it in last night. 30/30's and I was going to do tuesday's brick run but it was 9:15 by the time I was done and I just wanted a shower and to pass out. Made it to the pool this morning for the first time in a LONG time and it felt good. Not much form was lost but lots of endurance so I'm working on the drills and using the pull bouy to try and build that back in. My first race of the year is a month away so I figure it's about time I start remembering how the water feels.

    Keep up the great work everyone!
  • @Michele: Wowhoo, highest FTP !! That's awesome. What a great feeling it is. I'm sure you can crank out 200w outside. Find a nice flat strech of road, you can do it !

    @Becky : That's is awesome !!!  Way to go !! 1:15 improvement !!? That's huge ! Congrats ! You deserve some red wine chica !

    @Gordon: Great advice. I will pace my test but really like you said open it up and strech it out to see how high i can go. Right now without killing myself i'm above FTP by 16 ! Who knows if I really push it ..Thanks for the advice. Good job yourself on 3 days of running ! You are on your way back !!

    Just yoga for me today. Tomorrow the last of the 30/30's for this year !! Last week of OS next week. wow.. Very happy with this OS and this group. There is great support here and I really enjoyed to be part of it.

    Have a great weekend everybody ! I hope that you have all great workouts

    Nathalie

  • I got in my long bike today 150' and actually got in a few more mintues than that.  There was 3X6 at 95-100 (234 FTP for me) and then 2X12 80-85.  Got everything in on target and the final 32' was 75-80% or higher if you felt good.

    Here the whole ride:

    Entire workout (162 watts):

        Duration:          2:43:59

        Work:                1595 kJ

        TSS:                  154.9 (intensity factor 0.753)

        Norm Power:    176

        VI:                     1.09

        Pw:HR:             6.34%

        Pa:HR:              12.91%

        Distance:         47.101 mi

    Gordon

  • This is officially my last day in OS. Will start HIM/IM training for 2 weeks before going on vacation. Vacation is S/B/R free. I will be nice and tapered or freaking out for the HIM 3 days after we return.
    Had a great, hilly ride yesterday.
    Run today and tomorrow is rest. I need it.
    Good luck everyone with testing in Week 20.
  • @Michele - You will definietly be rested.  I did this once, the no training for 2-3 weeks before a race.  It was not not quite for 1/2 distance but it was between an OLY and 1/2.  I was really flat on the swim and bike at the start but once I got in to it this got better.  Not sure what you could do in the 3 days before the race when you return.

    I did my second bike of the weekend.  This is an ABP ride or as much 80-85% as you can get in which was 48' in three sets.  Shortend it by about 12'.  Everything felt good and the weather was great around here.

    Entire workout (169 watts):

        Duration:           1:17:58 (1:18:21)

        Work:                791 kJ

        TSS:                  79.3 (intensity factor 0.781)

        Norm Power:    183

        VI:                     1.08

        Pw:HR:             2.76%

        Pa:HR:              -21.7%

        Distance:          21.921 mi

    Gordon

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