Rogues
Sorry, LP. Thought I'd steal the "rogue" title since it sounds cool and there are a few of us that fall into this camp it looks like. 
My OS is going to be nontraditional and less focused on vdot + FTP.
I've got two big spring events on the calendar and they are two weeks apart-
1) Battenkill (62 mile bike race that is the Paris-Roubaix of the US with dirt sections, etc)
2) Boston Mary
So with those in mind, the reality is that I need some bike and run volume and if I try to combine those with the OS intensity, will likely nuke myself by February. Still want to use the Jan OS vibe and launch date though so here I am.
Who else do we have??
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I'm doing Disney this weekend and then spending time with The Mouse, so I'll be OS joining around the fifteenth. My goal is to have pain cave set up before leaving on Thursday. And maybe actually getting on my bike. Poor, neglected Dash.
Battenkill and Hyner (an 18 mile trail race which is 2 weeks after B'kill) for me. So the run and bike volume will be ramping up. Also I've got my first 100K mountain bike race right after the OS finishes so I'll be adding dirt rides and anaerobic intervals to the end of OS.
This makes me feel lots better!
Not running for a couple of weeks, after that, dunno. Very bike focused with my plan to ride 4-5x/week on the CT until I pick up the running again. Will ride the 3 EN workouts as planned. 1-2 rides at 80-85% that will look something like--warm up, then 80-85% for 30' building to 40'. Shhhh...super secret swim sessions 2x/week.
I'm also watching all this through the lens of seeing how members evolve, change, and take a different focus for a time. We don't want to lose each other, and I think that's what's at the core that keeps things working. It's very interesting.
My season looks like a lot of post-reg sign-ups at a lot of local tris.
Timberman...maybe. Have to decide soon.
Nemo, stay strong.......you'll be back crackin the whip on us all. Cheers, Greg
No multi-sport for me this year as I'm still totally digging the brevet scene (self-supported long distance bicycle events). I'm shooting to complete a Super Randonneur Series of brevets: 200k, 300k, 400k, 600k; this will qualify me to ride Paris-Brest-Paris, the 1240k granddaddy of them all.
I'm rolling a bike-only OS, doing the Intermediate flavor, adding rides of low intensity (gasp!) for fun; I like to ride!
Once a month I'll do a 200k brevet; I learn lessons every time.
Bill- I love your brevet adventures!
Nemo- I will not be doing any TP/IP running stuff for a bit yet, so that will be modified for now until my foot is consistently pain free ( Thanks again Leigh for suggestions)
I will be doing some weight training 2-3 days/week- 2 reasons- I need it for injury prevention ( like linda, need to work on strengthening legs/feet calves etc ) but also for body comp purposes.
i will also be doing some swimming- it is not inconvenient and i need to do some pool running to supplement the running i can't do yet.
It will be nice to hear about every one's progress & adventures
Here's what my schedule is looking like:
M swim + short/easy run
T bike
w hard run (60-75 min)
Th bike
F swim + easy run
Sa long bike
Su long run
@ Bill- love your bike mojo. so damn impressive. not sure I could handle any of those events!
My goal for 2011 is to work and improve on my biggest weakness = Running.
I spent a few weeks with Beth, Dan Forbes and Aleksandar nd others working on the Daniels run program and started seeing improvement. But then I got sick and I was down for like 10 days. Then Thanksgiving got in the way and then I started Pre-OS beginning of December. I figured I could pick up the running during Pre-OS (run off the bike, extra run days, etc) but I found the bike interval fatigue really put a dent in my running so I just followed the POS plan starting in the second week.
I will be doing the Pacific Shoreline half marry on 2/6, a hilly 30k trail event with Mike Hedman on 2/26, the last 27 miles of the American River 50 mile event on 4/9, possibly a HIM the end of April and in June I will be a safety runner for the first 30 miles of Western States 100 Mile Endurance Run. I will also spread in some 5k and 10k's over the OS. Needless to say, I will have to hack the OS. The longer stuff is just for fun so I am not overly concerned.
For the half marry coming up I will be doing the half marry hack in the Wiki . . . . adding extra Z1 running at the end of the Sunday run intervals. I am going to play with adding 45' Z1 runs on the Fridays for the next 4 weeks. Then do the same for the rest of the big events coming up. So the hacks outside of EN will really only be the Friday extra mileage. Low stress on that day and if I only run 10' cuz I am shelled, so be it.
With that said, if OS shells me like it usually does my big plans will need to change. But I am gonna try.
Today is a scheduled off day after the FT test yesterday, but I will be going to the gym to run 20' or so and then stretch for 30' or so.
I am hoping I can use this thread to post my hack stuff as I like to do that. Posting makes me think through what I just completed.
I'll be with you John. I took today off as I throttled myself to get as an ftp as possible and felt cruddy today. Tomorrow will be more pain as I've been off the run schedule that I had earlier this fall from sickness. So next week is my plan to just do some z1 stuff as much as possible running as I like the short hard stuff of the OS and find they don't kill me too much for the next day, we'll see when the work gets longer! I come from a track background so shorter run intervals are right up my alley and the bike stuff I find fun because I just started riding 4 years ago.
@John, I read your 5k test. Wait until you hear about another mangled up run from me.
So, since I have, I thought kept or maintained VDOT 53 with my reduced speed training compared to what I did earlier from Daniels menu, I decided, today, I will just go out and show the solidarity with my JOS group and run 4mi@adjusted T-pace, 6:37or so/mi.
San Jose overnight, this morning, pretty, no wind, no known routes to go to, so I pick streets that would eventually bring me to Los Gatos trail. 2mi WU, feeling ok, but I can tell I am straining more than usual.
Anyway, another major meltdown in the books, did not even reach mile 1 into it, out of breath, hurting, oh well. I am just hoping that this is going to end as I cannot afford to mangle up OS workouts. I finished running 8mi at a pace that makes me tired but not fast and I just hate it. I got now Sunday to redeem myself, 2x1mi in OS, thinking based on how I feel to take it at 3x1mi, was doing under Daniels 5x1mi(1min), so I am thinking if I am feeling ok after Saturday bike, hit it grind the teeth to get it done.
I may sneak in an easy 30-40 minute jog tomorrow (if we don't get totally dumped on again with more snow.) Trying to ease into my plan of getting very easy jogs in whenever possible this OS to keep the knee injury free. It may sound dumb, but consistency for me in running has kept me feeling good this fall.
Quick question: Does posting in the Rogue forum actually make me rogue?
Just askin'.
Totally hammered myself on the bike yesterday and loved it. Good for me mentally. Total ego thing, I know.
Today was scheduled off day but I ran 45' on the dreadmill at the gym. All Z1 and felt good. Took it really easy as I will be hacking the Sunday run and adding 45' on the end at Z1 in prep for the half marry in a few weeks. Plus want to be strong on the bike tomorrow and hit the numbers and have a nice T run after. So today I just run to nowhere very easy and rocked out with my iPod.
@Dan - Like you, the consistent running this past Fall really was a winner. And from the Wiki:
When possible, we ask that you choose running Frequency over Volume during the OS. We’d prefer you add short runs (even brick runs) to the other workouts, or even on one of your days “off” than to stack up a massive long run.
Wanna do some frequency running like we did the first weeks of Daniels? Make them 15' (or whatever) for the off days or off the bike and make them super-duper easy? Like Z.5? Start off with 5 run days a week, then move to 6 and then 7? Of course, blow off the extra runs if we are shelled. Making the OS numbers comes first.
I need to get myself going and looking for partners in crime. Cuz we are rogue, ya know.
John
@AT - Man, I feel your pain. You will be back strong next time. At least that is what I am telling myself.
@Beth - Where are you? knock knock.
I think Beth's gittin' her Goofy on.
Today AM, 4000m swim, PM 6mi@E-pace, Saturday regular OS bike, Sunday 8k hilly trail race instead of 2x1mi@T-pace. I am not going to hammer the race but will run it brisk, even thinking commando no Garmin. I do not know the course at all, the word is soft=slow and hilly.
@AT - Rock it this Sunday! And go commando . . . cuz being sans tech is really, really a freeing experience. Just enjoy the run.
Have fun!
I think that makes her Rogue Queen of the week!
So what do the other rogues have on tap this weekend?
Team Boyle-
Sat- 90 min ride (we need a few weeks to build this up as we be out of shape on the bike!
)
Sun- 14 mile run
Sleeping in too late (got up at 10!!!!) means bike will likely wait until tomorrow. Looks like a day off for me, unless I can fit it in this pm. Feeling a tiny bit under the weather, so maybe not a bad thing to bag it.
Will work on my functional exercises. Went back to the gait lab yesterday, and now I'm starting to get into the meat of program--at Level 1. Maybe level .5, if there is such a thing. Man, do I need to get stronger.
This Rogue will be doing the OS ride on Saturday (already done) and on Sunday I'm hoping to do a nice long ride with my hubby.
Linda- I've gone back to square one with bridges, clamshells, and single leg deadlifts to rebuild myself as well. Knowing someone else is out there working through those kinds of workouts helps me get down on the floor to do it. So thank you for continuing to post about it!
@John, going commando, yep 8k trail, will see how my brain works with my body and me. Hoping to at least blindly come out with half marathon pace average out of it. Depends on how much I hurt today, probably not much, 2x8min+2x15min seem very controlled.
For me this evening when I get back home from the road, regular OS day, tomorrow 8k hilly and soft trail run. Will have my wife and son racing too. Son doing 1mi xcountry, wife 5k trail race, all through the nature and animal sanctuary. Should be fun.
Than Sunday PM 5000m swim to include 15x150s@2:20 SCM + sets of fly/bk/br/free+kick sets with zoomers. Ready to rip that one. Got my weekend cut out.
Oh thank god this little sub group exists. Haven't gone rogue yet but glad I won't be completely alone when I do!
You have no idea how I am going to focus on this stuff like a laser beam! FT and Vdot are not my goals this OS, although I will be working on it. But I will get to the place in my strength progression to the most advanced level--all done with perfect form.
Can I play in here??
After taking an EN break for about 6 weeks, it will take me a bit to get caught up, but I am thrilled this thread was started. At present I am primarily into trail running & working on my core. Only on the bike twice since Dec. My plan is to do probably two bikes/week @ 80-85% & continuing with the trail running. (Going on a bike trip in late Feb, so better do SOMETHING)
Gina!!!! I heart, heart, heart that you're back!!! And rogue too!
Since I'm not running, I'm working the bike a little more. Trainer ride today--10' w/u then 35' @ 85%. Watched Animal Cops on Animal Planet--talk about a job I would not want to have! Poor animals, and the conditions the cops have to pull them from. Riveting, but I digress.
Couldn't make it to the pool today, so full run through of functional strenth exercises. Ow.