How's the trail running going? Ahem, I mean snowshoeing! With the nutty winter weather so far, I'm thinking we may need snowshoes for that race in KY next month.
Had a good weekend of snowy trail running---not enough white stuff for snowshoes---screw shoes did fine.
Linda: I can't watch Animal Cops! It's just too sad. And I'll want to go to the local animal shelter and bring home every single critter. Kev won't even let me watch the ASPCA comercials. Ha!
Kit- The trail running is going good, slow, but good. Ran a tough 10 this past Saturday & hope to get out again by the weekend. Many of the trails get "closed" around here with rain & now, SNOW. There is a pretty strong contingent of trail runners here & I am getting hooked up with them. At least I can follow them......
Alright John and Alek, just did an easy jog for maybe 3.5 miles. It actually felt really nice, almost therapeutic! Happy to just be out jogging in fresh air. Lets see if I can fit in a couple more this week and see how I feel.
@Dan, glad to hear it. I will be in your boat wether wise starting tomorrow. Kansas City got about 5-6in of snow. Time for my trail shoes and subdivision loop running the semi plowed streets.
Kev won't even let me watch the ASPCA comercials. Ha!
Kitboo- I seriously have to change the channel or fast forward through those commercials. I've never watched Animal Cops 'cause I can just imagine what kinda stuff they'd show. I once through a book at the TV while watching a freakin "feel good" show on the Hallmark channel that showed folks getting rescued in all sorts of situations. Totally didn't see it coming when the dog that help get the guy rescued fell off the cliff and died. Grrrrrrrrrrr.
Tomorrow is the run day and I'm still not running. But I gotta do something or I think I'll go nuts. I might hit the pool tomorrow for a few laps.
Hitting the bike for warm up and 35' @ ;80%. Taking an easy day. Functional movement exercises after that. Then catching up on all sorts of work on this cozy day. Except I will have to shovel at some point. Boo on that!
This here rogue is running today, bike wko, tomorrow then off to Las Vegas tomorrow night. Going to climb at Red Rocks, maybe a run at Lake Mead, hit the spa, maybe some gaming, place small wagers on Pats and Packers and not put on any more weight. What happens in Vegas....will be no big deal. Back to work in earnest on Tuesday.
Chris- if you have the chance, I highly recommend a side-trip to Zion NP! Enjoy Vegas!
Linda- I think Shoveling could be functional movement HA HA!
Still not running, so I hopped in the pool this morning (first time since IMWI) just long enough to get wet and realize that my perfectly good swimsuit spent just a little too much time balled up at the bottom of the swim bag without being well rinsed. That drying clhorine killed the elasticity on the straps! Lesson learned!!
Howdy JOS rogues. I am trying to stay with the standard schedule in general but I did Goofy this weekend so obviously I need to make some adjustments. For those non-runners (or not much runners) out there, how are you tweaking your schedules? Added bike workouts? Shorter more relaxed runs? I hope to be back on track in a week or so but right now I'm definitely in run recover mode. Thanks!!
@ John- In n Out is on the itinerary. No question! @ Kit and Nemo- wish I had more time.....it's NFL playoffs this weekend so I'll be swamped with work...
Virginia- if you just did the Goofy Challenge, I'd say don't worry about adding anything to the schedule to replace the runs. If you feel up to it, replace the weekend run with a nice easy recovery ride. That Goofy challenge is tough on the legs, don't rush yourself to recover too quick.
@ Nemo and Paul: Thanks! I can't wait to get on the bike tonight and see how everything is feeling. Hoping for a little jog this weekend but if I'm not feeling it I'll just ditch it all together.
Had tough 2 x 8's on the bike this morning. Legs just not firing. So the second interval I just throttled back and completed. Not a fail, just not happening. "One of those days."
However, I did am unscheduled T run after and my legs felt GREAT! Good news. Starting frequency running and today was just 15' and wanted to go longer but didn't want to push it.
Today was run day 3/3. Hope to make it 6/6 by Sunday and then take Monday off.
I did my first real FTP work yesterday ( since last August). Man O Man did I forget how that hurts!! Treadmill run today & core work, this weekend it's back to the trails if the snow melts enough.
John, I think if I just do the MS of the bike workouts, I may be able to manage getting extra running in. Tonight I plan on doing the 2X8 for the bike with a 10' WU and whatever I feel like for a cool down and that's it. Tomorrow, I'll go out for a jog and see how I feel after 30' and maybe go longer. I really like the fact that my run workouts feel good, and that I have an extra spring to my step with lots of reserve if I'm lagging behind in pace for any reason. The bike work is difficult right now, but it was difficult for about a month for me last year, I'm just happy that I'm starting 20 watts higher this year. So I might be sacrificing z3 time, its time spent sleeping instead which I think is just as good if not better for me and the family right now. So I ran monday thru wednesday, none today, run tomorrow, hopefully saturday too (a lot of girl scout stuff for my oldest along with ski stuff too so time will be limited) and then the run workout sun. If I can't do sat, no big deal. I'm actually looking forward to the next time I test for the run. Sick, I know.
@John, good execution and judgement call. It is more important to scale back than dig a hole.
@Dan, Z3 is not the primary focus now, no worries, no loss there at all.
AM was a scheduled OS bike that was not easy, PM 5mi run @E-pace. Legs are feeling it for sure. Tomorrow AM swim 4200m and than PM run 5mi E-pace. Looking forward to Saturday bike work. If I hold it together this week hit all on target, will come out with very solid FTP work on the bike, total 3.5hrs, 35mi of running with 2 OS Qs and 14000m of swimming. No joke there at all, have not done that much work in long time, since Aug. 2010.
I will have some questions for you guys, before I had for coach's forum thread. I will be looking for your suggestions. My OS ends with two races, one sprint, one olympic, weeks 19 and 20 respectively. I will be looking for some suggestions related to late OS work for these races. Wondering should I start a new thread or I just fire those random as they come.
Aleks, thanks for the support. Just got done, 33'!!! I love it. Felt great, legs still burn, but able to handle the work so far. .98 an.99 respectively. I almost feel guilty until about a half hour from now when I'm whipped. You sound like you're kicking it, well done, I'm jealous. I hope I don't race against you anytime soon!!! Keep it up brother.
As far as your races, are they A races? Honestly, I did the OS until about 4 weeks or so before my A race last year and did well. You might be able to train thru them, but usually there is a lag period between your OS work and your "real" plan for your A races, something like 2 weeks. You may want to tone it down before the races to avoid injury since you will be working hard until the end of the OS and you will probably be pushing in your races, plus, they are back to back weekends.... overtraining and injury might follow so take heed. Talk to you soon.
@Virginia - I need to jump back into workouts after Disney tomorrow, too. I only did the 1/2 mary, so I am going to jump in, add my extra swims, and hope for the best. I envision playlist making and Sufferfest downloading for tomorrow's bike workout. I'll wing ftp on perceived effort and then test next week. Beause I haven't been on my bike since October.
Today's good act of rogue for me: I signed up for a swim assessment with a local coach. I'm seeing lots of drillwork in my future. Lots.
@Beth - Welcome back! How was the experience at Disney?
@Dan - Maybe it is just me, but I am never really balanced in my OS. I am usually doing well on the bike and not so much on the run. Or visa versa. Since I wanna run focus I am willing to "make it through" on the bike. Doing a 15' to 30' run this afternoon *outside*! It is already 15 degrees warmer this morning than any day in the past 3 weeks. Need to take advantage.
@Gina - was gonna do a trail run today but the rain keeps me off the trails. My friend calls me "sugar" cuz sugar melts in the rain. :-)
Hope to get on soon. You running hills? In the snow?
@AT - If you just do OS distances/times you can kill the Sprint. For the Oly, just get on the bike outside a few times and you are golden. I agree with Dan that you should be able just roll right into those events with very little plan mods. Your run and your swim are already beyond Oly training levels.
@John: I was the same last year, that's why I want to focus on the run a bit too. My run was really lagging compared to the bike even though they are both slow. Hopefully I can keep it going with the run, there' a lot of time to be made there. Glad to hear that your weather has improved, mine is getting worse! Supposed to be cold soon. I'm going to try to get a run in after work, hopefully in the day light before it gets too frigid.
John, I suck. I'm tired, and my wife didn't get home at the time I thought she would. I'm not an excuse maker, I just didn't get it done tonight. I bring the family to the grandparent's house fridays and when I got home tonight, I was too full and tired! Plus, its 10 right now, I'm not man enough tonight! Sorry buddy, you're the man this week.
Dan: Where are you running? I thought the Mohawk Valley was buried in snow.
Aleksandar: What Starkman said---you will crush a Sprint with OS. If it's an "a" race (vs. an A race), then consider a short 3-5 day taper.
I've completely fallen off the OS bike wagon. All I wanna do is skate ski! Went last night for 1:10 and skiied with headlamps. So cool. Did the run this morning on snowshoes and will skate ski again tonight. I cannot even will myself to look at the trainer...
@Kit: I'm just south of the Mohawk Valley, so a little less snow. Beth told me to get yak trax and they've been great for easy runs outside and I'm not minding the temps so much, I enjoy it in the snow. I do my intervals on an indoor track at SUNY Oneonta, that works out pretty nice, when its open and there's not a basketball game.
Woke up this morning to a "bang" in the house someplace. Not sure what it was, but that was at 3:30 AM and I have not been able to get back to sleep. So . . . . . time to catch up on email, EN, FB, etc. while the family is asleep.
I have been reviewing my season plan this morning and I have scheduled a pseudo-Utra for April 9th. I would run the last 27 miles of the American River 50 in the Sierra Nevada mountains. I was doing it for fun to meet up with Mike Hedman, Yano and others. Ultra's are not like road events to me. If I can run 18 miles on the road I can run 27 on the trails. I do have a 1/2 marry scheduled for 2/6 and a 30k with Mike Hedman scheduled for 2/26 and have been doing the 1/2 marry hack from the Wiki to prep for these. So I can be ready for the AR50 back-end, no problem.
But I think I am now going to change my plans and do the Napa HIM on April 30th instead. That is week 17 of OS. I am thinking I will be like a pent up lion ready to get out of the cage and GO by then!
Whatcha all think about that? HIM at the back end of OS?
Comments
How's the trail running going? Ahem, I mean snowshoeing! With the nutty winter weather so far, I'm thinking we may need snowshoes for that race in KY next month.
Had a good weekend of snowy trail running---not enough white stuff for snowshoes---screw shoes did fine.
Linda: I can't watch Animal Cops! It's just too sad. And I'll want to go to the local animal shelter and bring home every single critter. Kev won't even let me watch the ASPCA comercials. Ha!
Kit- The trail running is going good, slow, but good. Ran a tough 10 this past Saturday & hope to get out again by the weekend. Many of the trails get "closed" around here with rain & now, SNOW. There is a pretty strong contingent of trail runners here & I am getting hooked up with them. At least I can follow them......
Alright John and Alek, just did an easy jog for maybe 3.5 miles. It actually felt really nice, almost therapeutic! Happy to just be out jogging in fresh air. Lets see if I can fit in a couple more this week and see how I feel.
@Dan, glad to hear it. I will be in your boat wether wise starting tomorrow. Kansas City got about 5-6in of snow. Time for my trail shoes and subdivision loop running the semi plowed streets.
Alek, You'll love it! Amazing how much quieter it is out when it snows. I do love my yak trax, they work great!
Kitboo- I seriously have to change the channel or fast forward through those commercials. I've never watched Animal Cops 'cause I can just imagine what kinda stuff they'd show. I once through a book at the TV while watching a freakin "feel good" show on the Hallmark channel that showed folks getting rescued in all sorts of situations. Totally didn't see it coming when the dog that help get the guy rescued fell off the cliff and died. Grrrrrrrrrrr.
Tomorrow is the run day and I'm still not running. But I gotta do something or I think I'll go nuts. I might hit the pool tomorrow for a few laps.
SNOWED IN BIG TIME!!!! YAY!!!!
Hitting the bike for warm up and 35' @ ;80%. Taking an easy day. Functional movement exercises after that. Then catching up on all sorts of work on this cozy day. Except I will have to shovel at some point. Boo on that!
Back to work in earnest on Tuesday.
This rogue is going skate skiing tonight! Finally, some snow in Upstate NY! I thought I was gonna have to move to TN to see some. Ha!
Linda- I think Shoveling could be functional movement
Still not running, so I hopped in the pool this morning (first time since IMWI) just long enough to get wet and realize that my perfectly good swimsuit spent just a little too much time balled up at the bottom of the swim bag without being well rinsed. That drying clhorine killed the elasticity on the straps! Lesson learned!!
@Chris - Two recco's that rock but may not help with keeping pounds off:
1 - Hash House A Go Go - Just go for the breakfasts. That place ROCKS! Will fuel you well for the Red Rock day.
2 - In N Out Burger since you are in the West. Ask for Animal Style for the burger and the fries. Nuff sed.
Have fun.
@ Kit and Nemo- wish I had more time.....it's NFL playoffs this weekend so I'll be swamped with work...
Virginia- if you just did the Goofy Challenge, I'd say don't worry about adding anything to the schedule to replace the runs. If you feel up to it, replace the weekend run with a nice easy recovery ride. That Goofy challenge is tough on the legs, don't rush yourself to recover too quick.
I am liking this thread. :-) Congrats, Virginia!
Had tough 2 x 8's on the bike this morning. Legs just not firing. So the second interval I just throttled back and completed. Not a fail, just not happening. "One of those days."
However, I did am unscheduled T run after and my legs felt GREAT! Good news. Starting frequency running and today was just 15' and wanted to go longer but didn't want to push it.
Today was run day 3/3. Hope to make it 6/6 by Sunday and then take Monday off.
I did my first real FTP work yesterday ( since last August). Man O Man did I forget how that hurts!! Treadmill run today & core work, this weekend it's back to the trails if the snow melts enough.
John, I think if I just do the MS of the bike workouts, I may be able to manage getting extra running in. Tonight I plan on doing the 2X8 for the bike with a 10' WU and whatever I feel like for a cool down and that's it. Tomorrow, I'll go out for a jog and see how I feel after 30' and maybe go longer. I really like the fact that my run workouts feel good, and that I have an extra spring to my step with lots of reserve if I'm lagging behind in pace for any reason. The bike work is difficult right now, but it was difficult for about a month for me last year, I'm just happy that I'm starting 20 watts higher this year. So I might be sacrificing z3 time, its time spent sleeping instead which I think is just as good if not better for me and the family right now. So I ran monday thru wednesday, none today, run tomorrow, hopefully saturday too (a lot of girl scout stuff for my oldest along with ski stuff too so time will be limited) and then the run workout sun. If I can't do sat, no big deal. I'm actually looking forward to the next time I test for the run. Sick, I know.
Dan
@John, good execution and judgement call. It is more important to scale back than dig a hole.
@Dan, Z3 is not the primary focus now, no worries, no loss there at all.
AM was a scheduled OS bike that was not easy, PM 5mi run @E-pace. Legs are feeling it for sure. Tomorrow AM swim 4200m and than PM run 5mi E-pace. Looking forward to Saturday bike work. If I hold it together this week hit all on target, will come out with very solid FTP work on the bike, total 3.5hrs, 35mi of running with 2 OS Qs and 14000m of swimming. No joke there at all, have not done that much work in long time, since Aug. 2010.
I will have some questions for you guys, before I had for coach's forum thread. I will be looking for your suggestions. My OS ends with two races, one sprint, one olympic, weeks 19 and 20 respectively. I will be looking for some suggestions related to late OS work for these races. Wondering should I start a new thread or I just fire those random as they come.
Aleks, thanks for the support. Just got done, 33'!!! I love it. Felt great, legs still burn, but able to handle the work so far. .98 an.99 respectively. I almost feel guilty until about a half hour from now when I'm whipped. You sound like you're kicking it, well done, I'm jealous. I hope I don't race against you anytime soon!!! Keep it up brother.
As far as your races, are they A races? Honestly, I did the OS until about 4 weeks or so before my A race last year and did well. You might be able to train thru them, but usually there is a lag period between your OS work and your "real" plan for your A races, something like 2 weeks. You may want to tone it down before the races to avoid injury since you will be working hard until the end of the OS and you will probably be pushing in your races, plus, they are back to back weekends.... overtraining and injury might follow so take heed. Talk to you soon.
Dan
@Virginia - I need to jump back into workouts after Disney tomorrow, too. I only did the 1/2 mary, so I am going to jump in, add my extra swims, and hope for the best. I envision playlist making and Sufferfest downloading for tomorrow's bike workout. I'll wing ftp on perceived effort and then test next week. Beause I haven't been on my bike since October.
Today's good act of rogue for me: I signed up for a swim assessment with a local coach. I'm seeing lots of drillwork in my future. Lots.
@Beth - Welcome back! How was the experience at Disney?
@Dan - Maybe it is just me, but I am never really balanced in my OS. I am usually doing well on the bike and not so much on the run. Or visa versa. Since I wanna run focus I am willing to "make it through" on the bike. Doing a 15' to 30' run this afternoon *outside*! It is already 15 degrees warmer this morning than any day in the past 3 weeks. Need to take advantage.
@Gina - was gonna do a trail run today but the rain keeps me off the trails. My friend calls me "sugar" cuz sugar melts in the rain. :-)
Hope to get on soon. You running hills? In the snow?
@AT - If you just do OS distances/times you can kill the Sprint. For the Oly, just get on the bike outside a few times and you are golden. I agree with Dan that you should be able just roll right into those events with very little plan mods. Your run and your swim are already beyond Oly training levels.
Happy Friday.
@John: I was the same last year, that's why I want to focus on the run a bit too. My run was really lagging compared to the bike even though they are both slow. Hopefully I can keep it going with the run, there' a lot of time to be made there. Glad to hear that your weather has improved, mine is getting worse! Supposed to be cold soon. I'm going to try to get a run in after work, hopefully in the day light before it gets too frigid.
Run day 4/4 DUN! 30:48 @ Z1 easy 9:15 pace. First 10 minutes were UGH! Then it all loosened up.
Finding that coming back up my little hill to be a bit easier and I am going up at a faster pace.
Dan, this is me waiting for you..
John, I suck. I'm tired, and my wife didn't get home at the time I thought she would. I'm not an excuse maker, I just didn't get it done tonight. I bring the family to the grandparent's house fridays and when I got home tonight, I was too full and tired! Plus, its 10 right now, I'm not man enough tonight! Sorry buddy, you're the man this week.
Dan: Where are you running? I thought the Mohawk Valley was buried in snow.
Aleksandar: What Starkman said---you will crush a Sprint with OS. If it's an "a" race (vs. an A race), then consider a short 3-5 day taper.
I've completely fallen off the OS bike wagon. All I wanna do is skate ski! Went last night for 1:10 and skiied with headlamps. So cool. Did the run this morning on snowshoes and will skate ski again tonight. I cannot even will myself to look at the trainer...
@Kit: I'm just south of the Mohawk Valley, so a little less snow. Beth told me to get yak trax and they've been great for easy runs outside and I'm not minding the temps so much, I enjoy it in the snow. I do my intervals on an indoor track at SUNY Oneonta, that works out pretty nice, when its open and there's not a basketball game.
Li'l Help
Woke up this morning to a "bang" in the house someplace. Not sure what it was, but that was at 3:30 AM and I have not been able to get back to sleep. So . . . . . time to catch up on email, EN, FB, etc. while the family is asleep.
I have been reviewing my season plan this morning and I have scheduled a pseudo-Utra for April 9th. I would run the last 27 miles of the American River 50 in the Sierra Nevada mountains. I was doing it for fun to meet up with Mike Hedman, Yano and others. Ultra's are not like road events to me. If I can run 18 miles on the road I can run 27 on the trails. I do have a 1/2 marry scheduled for 2/6 and a 30k with Mike Hedman scheduled for 2/26 and have been doing the 1/2 marry hack from the Wiki to prep for these. So I can be ready for the AR50 back-end, no problem.
But I think I am now going to change my plans and do the Napa HIM on April 30th instead. That is week 17 of OS. I am thinking I will be like a pent up lion ready to get out of the cage and GO by then!
Whatcha all think about that? HIM at the back end of OS?