Week 3
Hey everyone I thoughnt I would just have one single post for the bike and run from know on since we are such a small group and was sugested by some of you guys as well. If you have another topics by all means create more.
Tuesday bike I did 2x8' did the warm up went to the work and was done. I had a crazy day yesterday and did not have much time. I am bad, I skipped the brick run.
Today I went out for the run, it was 23 deg out with a 10-15 mph wind. I thought I would go a little harder since I had a bad day yesterday and so I did my hilly route. Total climbing was 500ft over 6.9 miles, I hit my paces pretty well since I was doing alot of rolling hills with a couple of steep ones. I think my total time was like 1hr 3min. My legs feel trashed yea! Now for some fuel and rest.
Comments
I did Tuesday's brick after work and even though the 30 minute run was Z1, it was slightly challenging as I could feel the bike effort affecting it. I guess that's a good thing!
I did Wednesday's run on a treadmill where I do most of my OS running. A personal trainer had told me that running on a treadmill is a cheat as it doesn't engage the glutes or hamstrings as much as road running. Anyone ever heard of this? I'm hoping it translates to the road in a few months and that I don't have a rude awakening.
Today I had to skip the bike session since I had to take my car to the shop. But I'm hoping I can hit the trainer tonight after work or possibly tomorrow.
nice work guys.
mac: don't worry about that trainer guy from the gym. your an EN guy, so only take to heart what you read here.
for the treadmill, set the incline to 1.0 for your warm up and then 1.5 for the MS sessions. this will simulate the work of outdoor running.
i like the treadmill because it keeps me to my pacing without having to run the turns at speed on the track, which strains the inside foot. similarly, outside there are often things in the way that screw with my speed, especially if you end up running after sundown.
mirinda carfrae does a lot of running on the treadmill and she's pretty fast
(i.e. super fast!)
GH
@mac: ditto on the treadmill. I was travelling to Madison this weekend and had to do my interval workout on the Courtyard treadmill. SInce I've been doing the same pace workout the last few weeks I found the 1% warmup and 1.5 % for workout felt just about identical to the same workout on the flat- heart rates peaked about identical for each of the sets.
Only difference is the lack of airflow on the treadmill. I sweat very effectively and when I'm moving forwards it's never a problem but running still sure does get you soaked.
John
Hope everyone is settling into the OS well.
Week three was good for me. Did not do the Tuesday brick run but that one is optional. I can feel the bike fitness slowing creeping back. I was off the bike almost completely for Sep - Nov. I only ran during that time. I am getting the 10 - 12' bike workout intervals done at IF 1.09 - 1.11 so am likely building power toward a bump at the next test.
I am running a little slower so far in the OS than I was when only running in the fall but am not worried. I have had a tough time getting the run to 95 -100% when called for as my body absorbs the work. Today was an example. I have a 46 VDOT and did the 3 x 1 mile today (I am doing the advanced IM program) at 8:25 (.82), 8:05 (.86), and 7:34 (.92). I expect as my bike fitness returns, I'll be able to hit the Sunday intervals at 95-100%. We'll see.
Is anyone else in the group using WKO+ and logging both TSS and rTSS for a total week's score? My total TSS for the week was 425. Curious to compare with other data geeks in the group if you are out there and willing to share.
After Tuesday, I'll off be off until the 4th so will have more time to post and nail every workout!
Scott:
I am always open to geek-ness!
Week 2: TSS 310;
Week3: TSS 484;
I don't track the run TSS, but will read up on how to do so and start doing that.
Happy holidays!
GH
I did 2x8 followed by 2x15 for a toal bike time of 1 hr 14min. avg hr 134. My body slowly getting used to working hard. Still not getting easy.
I transitioned to the run, Mp out and HMP back 2.3 mile run avg pace was 8:34 for a total time of 20min
hey zach - thanks for one thread - that makes sense - I think this the start of week 3.1 - I seem to be a week behind everyone.
I am switching up my tues and wed workouts going fwd so I can train with my gf on tuesdays - so I did the run today. having trouble downloading my workout from my watch, but it felt great and I hit my paces right on.
one hour later - RTFM - have to turn on toggle on computer to download data.
94%, 97%, 101% for my intervals!! woot.
1 x 10 VI 1, IF .85
15 min Z1 run treadmill
All done, can eat some more Xmas cookies!
nice job guys.
i've got two days of work in the books:
indoor bike trainer monday: 0.69IF overall, but with good efforts sprinkled in the 60minute session;
treadmill in afternoon: 60minutes. MS 3x1mile; i haven't translated my numbers to rTSS yet;
tuesday: 35minute treadmill. 2mile WU + remainder at MP.
raining since friday, so my SoCal circadian rhythym is all off and my OS workouts are all out of order
GH
22 min run - Zonish 1 - 3x20 strides. Great Christmas Eve work out.
All the best to everyone!
Merry Christmas to all. I did Thursday's bike workout yesterday due to crazy holiday schedule. 2x10' (3') @ Z4 (150 HR for me), then 35' @ Z3 (140 HR) plus a 20' run Z1 8:35 pace HR 132. Right patella tendon sore later (this has happened in the past when I do too many intervals too frequently) so its ice and rest for a few days. Maybe I'll get a head start on RnP's naught list and go for a swim tomorrow.
Bruce
Ride 2x10' 145W/95%, 146W/96% 2x15' 120W/80% 121W/80%
Run 18:21 with the dog - 100%. oops. too fast. blame dog. supposed to be Z2 out and Z3 back but he's been cooped up all day long.
Now for standing rib roast, potatoes, yorkshire pudding and possibly a veg or two. Yum.
Have a gr8 dinner. We just had ham, potatoes, green beans and lots of chocolate ice cream.
Happy Boxing Day, y'all
Good job Jane. Nothing bests running on a cold day.
We had 6 inches of new snow so I got a core workout shoveling, then swam for 2000 meteres. Felt good to get in the H2O. Knees feeling better. One more day of rest then back to the OS plan and the bike on Tuesday.
Today 60 min run, 2 at T-Pace, total 7.25 miles
Tomorrow OFF!
bike TSS:
week2: 310;
week3: 485;
week4: 302;
i started 1week before the december start, which is why i just finished week4. also got a garmin with HR for x-mas, so will finally know my running HR.
strong work by all this past week...on to the next one.
GH
I hope everyone had a great holiday - I just finished up week 2. This is an entirely different training regime than I am used to.
Looking forward to week 3 - also still trying to figure out my power training with my new trainer....wish me luck.
3x10's on the bike yesterday, total of 60 mins, on top of a 30 minute run.
I am finally starting to dial in the watts on my trainer
Hope everyone is enjoying themselves!!
Bill
Great work. Skiing yesterday and 4 x 1 mile run repeats this morning. Uggh. But will get them done!
Scott
Run workout yesterday - my HR is starting to come down during my threshold runs. I do believe that is a good thing?
In the past I would always train according to HR as opposed to pace - I was slacking!! I was capable of so much more speed / pace.
WOW this stuff really works!!
Still dialing in my new trainer - watts are starting to settle out as I get used to the trainer. We will find out tonight in the pain cave if I am on the right track.
Bill - Nice work! I think you will see that your HR will come down over time @ the same pace. That has been my experience thru week 4 of OS. This seems to be especaily evident for the Z1 and Z2 pace.
I did run on dreadmil this am
4x800 (2') Z4 HR 158-163 range @ 6:53 pace, then 2.5 miles Z3 HR 149-159 range @ 8:00 pace. My HR was a little higher than I wanted (didn't sleep well last night) but the pace on the 800s still felt somewhat comfortable, certainly not uncomfortable.. Seems like Work works.