OCT OS Week 2
Starts 11 October, 2010: 
Monday: WHASSUP??? 4 weeks POST IM and I am starting to feel normal. Thank goodness..
so question for the day? DESCRIBE YOUR PERFECT WORKOUT.... where, when, temp, and what? just trying to get to know you, that is all, no test at the end!!! m
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As to perfect, any workout where I can hit the numbers to slightly better while staying in the right zones is as near to perfect as it can get. Any time I can hit that and still feel like there is a little left in the tank is a bonus, whether it is swim, bike, or run.
I think this past Saturday's ride came pretty darn cloes. Great weather, daughter, considerate guys who accommodated how slow I was and yummy post ride food!! Weather was perfect!! Doesn't get much better than that!!!
Loving outseason oddly enough!
Just took today off. I'll have to give up my Friday off but that's fine. It was a crappy day in paradise here and I just needed a mental health day from everything. I'm glad I did cuz I feel fired up to hit the pool tomorrow!!!
Did 1'45" run today per coach P getting ready for MCM on 31st. Run started great hitting pace points as planned. However, humidity was a lot higher than I expect and I was sweating much more than I planned for. ~ 1'15" into run starting burping and chirping and had to slow down to get blood flowing back to GI. After GI was working again I needed sodium but only had gel cubes and water. Sipped water and took cubes, better but still off and much slower than planned. Ah well lesson learned be prepared for anything but still got to see sun rise.
Felt good today. Seemed like I was attacking the workout the whole time instead of trying to survive.
As for your question M, I fired up the TV, and banged out intervals on the bike for the first time in months...it felt pretty great! But I think my fave might be this Sunday - I'll do my run intervals in the hills, then just go for another hour in the backcountry. Perfect!
Mike
Rest day today and all kids off from school for some reason and I chose to sleep in. getting in 9.5 hours of sleep making up for the 4.5 the night before!!! I am doing a mt bike race on Sunday and trying to get talked into the Saturday one as well!! so Saturday is a free schwag ride at noon of the 8.8 mile gnarly course and then later on at 5 is the 40' short course crit type race, a 1 mile loop (mt bike) that has cash prizes and right now not too many women signed up so there is a plea cuz if we don't sign up then why host females when all the guys want the purse??? bratwurst after that and more schwag!! then Sunday is the race that is part of the Arkansas series and I am helping with too. now the only thing is?? I have ridden the course 4x and to date is a hike a bike event for me! The rocky, rooty uphill climbing is out of my league. so this race will be the hardest thing I have done all year. but if you can imagine, 70-80 degree sunny weather along the banks of the Arkansas river with a live band, kid's activities and food and all I have to do is complete the course and with any luck win my AG! and I will keep my 1st place Cat 3, female!! and also make my team happy as we are neck in neck with 2 other teams in the state!! All of this is just 20' away from me!! in my local tng stomping grounds. so I am resting up today.. and pricing all the candy we are selling and the event is a fundraiser!!! now if it were trail running I would be super and could beat my mt bike time!!! so in the words of P90x that I have started..."Do your best, forget the rest and bring it!" so what if I have to walk up the hills or even down the scary ones, the experts have told me this is the hardest course in the circuit.
okay so my favorite workouts? that I do right here.
Run 10 miles along the River in shorts and no winter garb of any kind, nada, no long sleeves!!! and then have a great stretch afterwards.
Run early morning on paved Rivertrail then take a left and go on the trails to climb up to get to the bluffs and catch the sunrise.
Entire workout (141 watts):
Duration: 52:56 (53:07)
Work: 448 kJ
TSS: 88.5 (intensity factor 1.002)
Norm Power: 156
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.891 mi
Min Max Avg
Power: 0 287 141 watts
Cadence: 30 141 70 rpm
Speed: 2.2 26.8 17.0 mph
Pace 2:14 26:49 3:32 min/mi
Crank Torque: 0 655 172 lb-in
Sounds wonderful Marianne!!! Sounds like a nice day with the kids off!
My second week of OS is over and I'm still feeling very good. I've hit all the numbers on the bike so far and I'm hanging on for the 80-85% stuff.
There's a great Jens Voigt clip going around FB with him explaining how his mind and body are at war with each other when he is pushing hard. His head is saying to keep going hard and his body is begging to stop. I play it back in my head as I'm grinding away. Very helpful!
I'm confident a higher FT is on the way.
It was a complete suffer-fest of a run this morning after enjoying a couple of beverages last night at a surprise birthday party but just about managed to make it through this morning’s MS! Man, the 2 x 1 mile @ Z4 with a hangover to boot was a tough slog!
Roll on Week 3!
1st 8 minute interval today @ 100%
Duration: 8:16
Work: 78 kJ
TSS: 14.2 (intensity factor 1.014)
Norm Power: 158
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.524 mi
Min Max Avg
Power: 96 184 158 watts
Cadence: 62 103 74 rpm
Speed: 16 28 25.5 mph
Pace 2:08 3:45 2:21 min/mi
Crank Torque: 106 222 180 lb-in
2nd 8 minute interval @100%
Power-Tap #3:
Duration: 8:18
Work: 78 kJ
TSS: 14.2 (intensity factor 1.012)
Norm Power: 158
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.545 mi
Min Max Avg
Power: 0 210 157 watts
Cadence: 40 82 74 rpm
Speed: 11.1 28.8 25.6 mph
Pace 2:05 5:25 2:21 min/mi
Crank Torque: 0 357 181 lb-in
1st 15 minute interval at 85%
Power-Tap #5:
Duration: 16:22
Work: 135 kJ
TSS: 22 (intensity factor 0.899)
Norm Power: 140
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.184 mi
Min Max Avg
Power: 0 172 137 watts
Cadence: 36 123 74 rpm
Speed: 4.2 27.6 22.6 mph
Pace 2:10 14:12 2:39 min/mi
Crank Torque: 0 335 158 lb-in
Perfect day! I ran 10 miles in the hills, first hour was the scheduled intervals, then another hour of solid work (trying to keep my HR up while descending from the hill climbed in the first hour
). Got home, and my son (8yr old Conor) and I went out for a 1.5 mile run (in 19 min) around the neighborhood. He's gearing up for a 5k turkey trot next month
.
In the afternoon, Conor and I will go out and get him some proper running kit - shoes etc.
Mike
Mike- Its fun to run with the kids. My eight and six year old have a couple fun runs coming up so we have been walk/running with them. My kids have some pacing issues hard to get them to not burn out.....I guess they get that honestly!
Mike- Its fun to run with the kids. My eight and six year old have a couple fun runs coming up so we have been walk/running with them. My kids have some pacing issues hard to get them to not burn out.....I guess they get that honestly!