Jan OS week... 20!
hey all... we (well, you, really - I started late and dropped out early) made it! 
I have no idea what's on your plate this week (more testing?) but I hope it goes well and you get to taper for a week or two before moving on to your next segment!
I had 2 really good outdoor rides this weekend... my bike handling is still suffering, but I felt better for each ride and that's good. Sat was a 3 hour ride with a lot of work for the first 2 hours (some Z4 and Z3 segments). I picked a relatively flat route to be sure I could hammer it out with minimal distractions. Sun was a 2 hour ride (almost entirely in Z3) followed by a 30 minute out and back run. I did a hilly 7 mile loop and my Garmin died so I don't know how well I stayed in my zone but I was happy that I got out there for a second day, my legs weren't fried, and I felt pretty good for the run (again, no idea on my pace zones but I did the back faster than the out, so that's good). Missed the run this morning (plan to do it in the morning) and have swim speed work tonight. Fun times!
Congrats for getting through the OS! I hope to make it all 20 weeks next year!
Comments
@Becky- Good job on the rides.
Good luck all!
@Michele, Enjoy the vacation! Where are you headed?
Last Saturday I met up with Beth S. and Jason C. to help Jason with the last couple hours of his race rehearsal. Jason and Beth rolled together and I went chasing down some hills. Just tried to get over them as quick as possible and not let up on the downhill during the “work” portion of the Saturday workout. Then we dropped off the bikes at one of Jason’s friends house and went for a hilly (at least for the Midwest) 6mi run and worked at keeping him at Ez + 30s pace. Great workout and everyone felt pretty cooked going home. Today I knocked out another round of the 30/30’s while watching the Xterra World Championships and hit a quick 10min transition run. Paced the run a little too quick and need to work on getting more comfortable in my zones.
@Jeff - pretty good, thanks! saw the therapist for, possibly, the last time last week (see the hand doc today) and she said I tested in the "functional" range but with passive pressure, I was in the "normal" range for everything. But, I can ride without much pain (still gets stiff)... and it recovers from a long ride so much better than a few weeks ago. I can swim without any problems ... all good news! I think I'll have to post to the injured athletes' thread and take myself off injured reserve!
I love to watch sports (and if nothing good is on, sports center) on the trainer - definitely a good motivator... usually, though, that's my catch up on tivo time.
I did a swim yesterday 1700M and not sure when I will get my run in today.
Gordon
got my run in last night - 3x1mile in my new zones... not too awful (but cool temps and cloudy skies helped). I actually got up this morning and did my 75 minutes on the drainer! Unbelievable.
No time for the run - will take care of that (25 min) after work! Will be one swim down on the week (which is fine with me).
Keep up the great work, everyone!
Oh, and the hand doc spent practically no time with me yesterday (annoying) but is happy - doesn't think PT is necessary, and doesn't want to see me for another 4 months at which point she'll order more x-rays. She did say that she is really amazed at my progress, and that she was sure I'd need a second surgery for the repair... and that my recovery was a testament to my hard work (not her surgical skills). Woot!
@Becky - That's great news about your hand. Good job getting the run in with a second workout.
I got in my long run today 65'. Would have went 5' longer but the shoes were wet from running in the park (sprinklers and a little rain). I felt a blister coming on so and figure the extra 5' was not work it. I already had to take yesterday's ride off as I had some issues with shorts and saddle rub. I wanted to get the two long bikes in on the weekend.
Gordon
@Becky: Sounds like your riding is going well !! Glad your hand is back to almost normal. Wow, eagleman around the corner !! How exciting !! wish I was racing more..IMFL is so far away.
@Michele: That sounds like an awesome trip ! Enjoy transition !
@Gordon: Good job getting it done at the pool and also on the run. Your achilles all healed up ?
Well today was my TT. Last one of the OS. I felt good, I had a prettry good feeling I would increase it. My riding has been going so well. I went out prettry hard and just tried to hold on. It was really , really tough. I felt like puking on the way back. but wow, I would have never tought i could increase my power by that much. This OS was really a breakthrough for me.
Start of OS FTP: 193 FTP final week 20: 249 !!!!
I can't believe it !! I know it means harder work ahead but i'm still really happy that this OS has been really amazing to me. My weight loss also helped, lost 12 since the beginning of Jan. I think this group was really helpful too and I enjoy reading about your workouts. You are all an inspiration !!!
I hope you all have a great week !
Nathalie
Entire workout (245 watts):
Duration: 42:52 (43:02)
Work: 628 kJ
TSS: 126.1 (intensity factor 1.331)
Norm Power: 249
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.564 mi
Min Max Avg
Power: 19 388 245 watts
Cadence: 21 244 75 rpm
Speed: 0 29.6 20.4 mph
Pace 2:02 0:00 2:56 min/mi
Hub Torque: 16 295 81 lb-in
Crank Torque: 0 1028 316 lb-in
That's a great result, Nathalie! congrats.
Hope all is well with everyone.
G.
@Nathalie - excellent work on the bike in the OS. Those are huge gains along with the weight loss you should rock the tri races this season. My achillies is coming along good. Not quite 100% but almost there. I am still trying to increase the time. Today's run was supposed to be 80', not 65'.
Gordon
Nathalie
What can I say, your an inspiration !
You've got numbers I dream about. I'll keep trying knowing it can be done. I guess you'll tell me lots of hard work will be required. Cheers. Terry
Today's plan is to ride easy for 3hrs with a friend of mine who is training for IMLP. Should be a nice sunny day to be out there !! I have a deep muscle massage scheduled for later too : )
I hope you all have a great day !!
Nathalie
catching up late... holy cow Nathalie - that is awesome!!!!! congrats!!!!
did my long run yesterday morning... watch didn't beep at me so I wasn't exactly in my zones, but that's life... still did the run. Will do ts swim tonight (instead of the RR on the books for tonight). so I will only be one swim down for the week which is fine with me! weather forecast is iffy for the weekend, hopefully I can do the long ride/brick outside tomorrow so if I'm stuck inside it will be for the shorter ride. we'll see...
congrats all around for finishing OS. I can't believe it's been 20 weeks!
So today turned out to be a cross training day. I had a swim on tap but that did not work out. My mother informed me that it was supposed to rain on Sunday and Monday so I needed to rototill her garden so she could get it in today! So after my errands on my day off I was over at my mother working up the garden.
Of course this required an hour or so of getting the weeds out by shovel then on to the mechanized work. So I put in 2.5 hours and went to pick my wife up from a doctors appointment, then returned to finish up with another 2.5 hours. Yes my mom has a sizeable garden.
So with that done for the year I just need to wait to raid the garder for produce.
Saturday's bike ride is out for me also as it's my father in laws birthday. Hopefully we get home early enough on Sunday to get in the 90 minute ride, in the rain.
Gordon
CONGRATULATIONS TO THE ENTIRE JANUARY OS CREW!! WE MADE IT!
NOW GET OUT THERE AND KICK BUTT! BUT BE CAREFUL! (no more Team EN crashes needed)
@michelle: I second that !! Congrats to everybody ! What a great 20 weeks ! Wow, can't believe we are done !!
@Everybody in Jan OS: Good luck in your next phase of training !! It's been great and hopefully see you all in the forums and the races !!
Yesterday was my last test. Started Jan OS with a VDOT of 36. With yesterday's race finished with a VDOT of 39 !! What a journey it has been ! Very happy with the OS and EN ! Kudos to the Coach PnR for designing an amazing training program that delivers amazing results ! If you would have told me 2years ago ( prior to EN) that I would have been running 7:55's in a 5k I would have said there is no way in my lifetime I would be able to do that..Or that I would have a FTP of 249 !! There I am ready for the next phase of my training. I can't wait and feel giddy about what is possible in IMFL. It will be an amazing journey for sure. Good luck to everybody and hopefully see you all in the forums !
Nathalie
5k
Duration: 24:27
Work: n/a
rTSS: 89 (1.438)
NGP: 6:23 (252.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.101 mi
Elevation Gain: 1986 ft
Elevation Loss: 1987 ft
Grade: 0.0 % (8 ft)
Min Max Avg
Speed: 2:03 0:00 7:47 min/mi
Altitude: 358 678 548 ft
Entire workout (7:53 min/mi):
Duration: 26:02
Work: n/a
rTSS: 97.2 (1.454)
NGP: 6:18 (255.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.283 mi
Elevation Gain: 2069 ft
Elevation Loss: 2041 ft
Grade: 0.2 % (28 ft)
Min Max Avg
Speed: 2:03 0:00 7:51 min/mi
Altitude: 358 678 552 ft
I third that, Michele! Everyone - be safe!
Nice job on your tests, Nat... awesome! You will crush IMFL and I will be eating your dust!
I did most of my stuff this weekend... 3 hour ride + 30 min run Sat was close, 2:40 ride (did 2 loops), but I got all the work done... so only cut the "easy" stuff. Yesterday I sherpa'ed a race, and was supposed to do a 2 hour ride + 20 run. Weather was bad so I did 1:45 on the drainer and had to call it a day... not only was I exhausted (getting up at 4) but my folks were in town so I had to get cleaned up and get over to meet them. All in all, I'll call the weekend a success.
Congrats to everyone for a great 20 weeks! Good luck in your next phase of training! Looking forward to meeting some of you at races (Eagleman and Florida) and chatting with you in other forums.... being new to EN, I have to thank you for such a warm welcome to da house... I was a bit behind the 8 ball at first not knowing how this works or feeling like anyone would care what I had to say about my training or my life - but I've been so warmly welcomed and feel so at home here and feel like I have made dozens of new friends. it's so nice to have peers/mentors/friends to talk to about the trials and tribulations of training and racing since most of the folks I know here don't do it and think I'm nuts. You've made me feel so at home. So thanks, this past 20 weeks has been really great and it's because of you!