Week 5 how ya feelin? thread
Finished week 4 today with better than expected run intervals and then WAIT, THERE'S MORE !! AS AN ADDED BONUS WE'LL THROW IN a 3 hour ride in nice weather. Feeling good about the numbers (which are up) but know that there will be ups and downs going forward. Bike intervals are over 100% and last run (though not intentional) was faster than vdot. If it had felt like I was overloading I would have backed off but PE was in line so I stayed with it.
It's all about the recovery.
How is everyone feelin?
0
Comments
Hey Chris,
This is my 3rd time thru the OS but the first time I've crushed every single workout this far into the program. My mind and body seem resolved to get it done right this year. It really helps to have some local training partners... Joe Ruiz and I headed out at 6 am today in the 31 degree darkness. Never would have happened in previous years. It was the only chance we had to ride this weekend, so we got r dun. Oh, the pain!
That said, my legs are beggin' for a rest on Monday. I'll oblige them. Driven myself into the ground too many times and I'm not getting any younger.
Dan
I am feeling really good myself. Pacing it out, and taking the recovery. This is feeling just right so far.
Feeling very well so far. I been running the interval runs in the pool so I'm not feeling the impact of those as much. While I'm quite sure my FTP has improved, I'm okay with not testing this last week (as we did the last OS). Hitting those intervals at 104% is ego boosting!
loving the OS so far. Bike has been at times painful but have been cranking em out at 100%+, run has been a pleasant surprise, although after today's 1.5 mi intervals, my legs are begging for a rest day. I'll take tommorrow in the pool and look to hit those, gulp, 2 x 20's on tues.
I'm feeling pretty good. The last couple bike sessions the 85% was difficult to hold and the legs were feeling it but I have completed every workout since week 2. As for the run I have lost 8lbs over the last 4 weeks and will be looking at getting more short 15-20' run/walk as I work my way in to it. Currently my plan is to start up running with the January OS group.
Mojo is high. I'm bumping my FTP up 13 watts instead of testing midplan. Running is going okay, running in a 5K this weekend, we'll see if how the legs respond. Looking forward to another week.....
I think my body is settling in though!
Training up to this point has been haphazard to say the least. Basically cramming workouts between hotels and airplanes whenever I can. However, now that Ive started my new job, my lack of steady training times has been flipped 180. My new office is literally located in a gym, and my office window overlooks the saline lap pool. Cardio around the corner. Showers downstairs. So in short, I really wont have any excuses to not get in the rest of the OS!!!
Now, if I could only get my bike shipped from Virginia quickly.....
Greg
Also feeling good on this end. Half mary prep is starting to make the bike workouts pretty darn tough, but eye is still on the prize and I'm adjusting accordingly. Last long run in the books, so planning to hit this week at 100% and then rest up till race day.
Biking is super strong but running isn't where it needs to be. I need to get my mental block and put in some mind altering runs!
My legs are tired. Lots of stretching, some strenghtening, some ice baths, some epsom salt baths, a massage. Trying to keep a balance between work and rest and recovery.
I feel like I'm in a good rythym. 3 days hard, 1 off, 2 days hard, 1 off. Repeat.
Dave
I have been very happy with the results. Motivation was a tough obstacle this Thanksgiving weekend. I simply sucked it up and got the work in. All reps were faster than vdot and FTP.
The legs are very tired this morning. Glad to have the day off.
I'm feeling pretty good. I love doing the OS with a huge group, and I've been nailing most of my workouts.
However, after a week of crazy Thanksgiving hosting/super-busy non-tri life, I gave myself the day off from workout yesterday to play tri admin catch-up. Good thing? Now I know why that little yellow computer on my bike is super cool. Bad thing? I need to wipe 64-bit Windows 7 and install 32-bit Windows 7 so WKO will recognize my powertap.
Week 5 and feeling good!!
Have to be truthful and say I am looking forward to today's rest day. Maybe a light swim just to work out some kinks. Nailing the workouts, but legs are not feeling "springy".
Gonna ratchet up the FTP a bit before testing. Feels like I can hit the intervals and I am focusing on that number so if I raise it 8-9 watts and focus on that number maybe I will get there!
Given my personal challenges these past few weeks I am pretty happy so far.
Funny thing: I took Friday - Sunday off cuz we were hosting family and a few were staying with us and I didn't want the stress of trying to fit in training sessions along with being the host.. Was a great recovery and my body "aches" and "fatigue" went away.
But now I am sitting here thinking about going for a short LRP run to get the juices flowing and all of the sudden my calves started feeling tight and my legs fatigued.
Funny how so much of this stuff is mental.
Have a great week everyone.
Feeling very annoyed with the pt I just bought that is now on it's way back to Saris
So, I will miss week 5 with power, but I guess it is better to get it fixed now rather than later. And it will be nice to ride and not have to zero the torque every 12 min or so 
.......Amazing how
riding with power for only the last month has now made me POWER dependent
Infinitely better than how I was training before, if
one can even call what I was doing before, training! Looking forward to getting the pt back and in working order!! Otherwise, training is
going great!
It will be interesting to see how the 2x15's go in the morning. It helps the mojo have all of you in here too..
I am so eager to get back to training here in week 5. So happy to say buh-bye to week 4 which only allowed me to train Sat and Sun and was filled with anxiety. Onward I go!!! Insert huge smiley face that also looks relieved!!
Carrie
I am feeling pretty good. Should not have done the Saturday Bike and Sunday Run back to back on Saturday am but none the worse for wear. Starting to get back into the swing of things on the trainer and no longer dreading the basement stairs as much. First few sessions down there were just plain tough.
Very happy that I think I am finally done with the cold/nagging sore throat/swine/whatever I was plagued with for the last few weeks. Never really got horrible but seemed to linger. TMI but I think I coughed up the last of the big chunks of lung this morning
Carrie, that's great news! Glad to have you back on the horse.
Mike
Chris G - congratulations on getting the last huge chunks of lung out.... Gotta hate that! even if it is TMI!
Legs were cooked yesterday during run so I cut it short. Pushed hard and long on Thursday with a trainer and Brick 10k. We will see how the legs are tomorrow morning on the trainer. Prior to yesterday, everything has been getting stronger and faster.
Vince
I'm new here and posting for the first time.
I was a week late starting the intermediate Out-Season due to a bout with the flu the first week of November after my HIM in Austin on Oct. 25. (I'm prepping for IMLP next summer.).
I know I'll be taken out to the woodshed for this, but I skipped the 2x20 test at the start because I still wasn't feeling 100% from the flu and didn't want to have a low result that would lead to less work until the retest in week 8. So I guesstimated based on recent training and races and have been using 225 for FTP.
So far so good, until this morning when I couldn't hit the second of 2x12 on week 4. Until then, I'd nailed every interval even though some of them weren't very much fun. I've been doing them using erg files on the Computrainer, so it's either do the work or come to a complete halt. Three minutes into the second 12 today was the first complete halt. I'm not sure whether I was probably more like 210-215 when I started, or if it was just a bad day. I'd been planning on skipping week 4 and going directly to week 5 to catch up (the first bike workout is the same), but after today I'm not so sure. The run was fine afterwards.
Anyway, I just wanted to introduce myself and I'll be sharing in the pain from now on.
Welcome. Do not worry about a workout that does not go as planned, it happens. It happens a lot more than you read about on the forum. Also, keep in mind that the intervals in the plan are written at 95-100%. That is not 100 all the time, do or die. Having 100 percent dialed into the Computrainer seems like it would make it tough. I often come up a bit short, oh well.
Vince
I'm just not feeling it this year. I can get the workouts done at the targets but something just isn't right.
Thanks to seeing the numbers everyone else is putting up, I'm hanging in there and getting all the workouts in.
My plan was to put some weight on this OS and then worry about losing it in the spring but now seeing Coach P and Trent dropping weight, I may have to as well just to keep up :-)