Oct OS Week 1
Time to get the party started! How did everyone do on their first FTP test? To be honest mine hurt pretty bad, but at least it's not 100 degrees outside now! I'm hoping for a jump of 15-20 watts from my last year ftp during the offseason. This year I'm really focusing on staying locked in my aero bars the whole test, so I know my watts will drop a little because of that. Before I would come out of them when it go really hard, but not anymore.....I'm staying glued to them.
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From the menu above Community Groups. Join the October 2010 OS Group and you will then have access to the Oct OS forms.
Next person?? smile. m
Thanks for picking up the ball and starting this thread.
Vets, please just follow/create the series of weekly threads that we've developed over the years and show the kids how it's done. Thanks!
I think I am gonna sign up for a 5k this Saturday and use it as my VDOT. nope I can't reproduce the same course but I do get the mental edge of racing. and later there is a kid's 1k that the dog can run in too and a hayride to the pumpkin patch.. so I can kill two birds with one stone, actuallly 3, get a VDOT, run the dog and get a pumpkin for each of my youngest plus feed them!!! I love family oriented races like that. haven't quite decided.. but it sounds fun (to me!).
I ran this morning with two GFs and well... sheepishly I ended up running 10 and with walk breaks got a total of 14.5!!! ruh roh. 13 day break from running and I told you I was gonna ease into it. well see one if 65 and so she said we are gonna run but using Galloway method on the mile we will walk 90" and then every few miles walk 5'.. so I was thinking that meant actual running of about 5 -6. and with an "easier pace", I would be easing into it. well, we ran the miles in my zone 1 and yes took the walk breaks but yes got a bit too much mileage but I think the legs will make it. cuz me personally?? 10 miles is my all time "happy" distance. totally chills me and I get feel good all day long!! nice weather too. well I had to start off in tights and long sleeves and gloves but by the end had changed into shorts and ditched the long sleeves. Had on my red MDOT shorts, visor and sport top! so ya know I had to actually look like I was running!! and not walking. ha. anyways my weight was up 1.5 lbs and as a girl, nobody likes that cuz it sits right at your waist and I think yesterday I could feel it jiggle when I was driving around.... ewwww. so?? the extra miles were just fine with me. !!
m
Hey all - it's nice to jump back in and read what the group is up too. I totally whiffed on testing this week, but plan to kick off run testing tomorrow. Spent the past 2 months just riding 1 - 1.5 hour hard intervals - part of the "if you want to ride fast, you have to ride fast" theory, and I was able to elevate FTP to 240-250 range based on the data so that's a good start. Not looking forward to the pain of a 5K, but am super-excited to work hard this winter. Plus - I got a new running buddy a few weeks ago (5 mo old Scarlett - hound/lab mix) to keep me motivated to run outside. Look forward hearing more about you all.
Dominic
Overall 19:50
Lap 1 6:28
Lap 2 6:23
Lap 3 6:21
.1 :37
Good work all!
vDot is a Jack Daniels term that we have adopted here in EN. It's a pacing system.
This week's run test is a 5K. After running the 5K, record your time and then enter your results into the Data Tool (DT) under the Community menu above. There is a menu to add tests. After inputing the time, go to the pull down menu and click on Tests and then Zones. The zones will be used to set running paces.
You can search Jack Daniels on EN, the web our read the book, "Daniels' Running Formula"
Did the test on the treadmill. Managed to run 22:30 for 5K with the incline set at 1.0. New VDOT of 43.3 (vs 42.5 from a 5K road race a month ago). Feels about right based on where I am at right now. I think I might race a 5K on Saturday too for fun so I'll be able to "validate" the result. I suspect I can go a little faster outdoors in a race situation.
ON the flip side, I pumped that I get to start the OS with a PR VDOT, just means I will be a LOT faster this year!
I had a similar experience. Took about 3 weeks completely off after IMWI & PR'ed my 5k. Attributed my PR to being completely rested but still retaining the fitness from IM training.
I know I've seen some posts about the IM being a big training day/volume bump & you don't start to lose fitness immediately. 5 weeks seems like an out-lier to maintain/gain fitness though.
The 60' part is just an estimate - I think Rich said somewhere if the plan didn't have an overall time us, as Triathletes, would go nuts and not know how long to workout.
Pay attention to the MS portion of the workouts - Focus on doing the 2 x 6 @z4 and then spend your extra time at z3. The 60' estimate would include everything WU/CD MS 2x6 & your time spent at z3.
Got all testing in 5K was slower than some of my sprint times. Oh well. Do not have a PM for the bike so LTHR was 143 (19.8 MPH), 5K VDOT 28.3, 5K LTHR 143. Thought the same LTHR for bike and run was a little odd but they give me starting points. OS start weight 269.
5 K Splits
M1: 10:22
M2: 10:42 ( had to cross road with lotso traffic)
M3: 10:05
M3.1: 9.21
Excited to see how much things inprove