Week One Recap
Would love to hear how most of you survived Week 1. For me, it was pretty much as expected.
I came within 30 seconds of crapping my pants during the Bike test but did pull off a good test. I now know to were brown shorts next time.
I was "ok" with the run Vdot score of 46.4 but less excited about vomitting at the top of the hill upon completion.
I visited the Pain Cave at lunch today and did have a good 1 hour bike session. My Pain Cave happens to be in the media room on the second floor of my house complete with 3 fans, big TV and surround sound. I use a Tacx Flow ergometer at the moment. In 58 minutes I had a 248 avg wattage output with a 141 avg HR. I got a little carried away after the intervals with the fans going and the Sirius "BoneYard" classics of Metallica and AC/DC roaring through the surround sound. 
Wife was not too pleased.
Was a great first week! Because I am in the "Arm Floaties" stage of swimming, I'll be using tomorrow's day off to focus on form in the pool.
SS
Comments
That's one awesome pain cave you have there, Shaughn!
Can't do the VDot since coming off a knee injury. My goal is to VDot with you guys with the next one. In the meantime, plan to safelty increase for now. Mty orthotics were adjusted on Monday, and that seems to have made a Huge difference! No longer have rice crispies under my knee. I was able to do 1min run/1 min walk for about 18 min x 2 this week
Kit- Good luck sunday-Sounds like your knee is better- knock on wood. I'm sure your mtn biking will help with that
Shaughn- your pain cave does sound pretty nice!
Learned i can push harder on the FTP test.( My pain cave is the exact opposite of yours Shaughn... I have trainer set up next to my wifes car in the garage looking looking at a washer and dryer for an hour!
Im excited to get more into the plan and see how it goes!
Not what I had planned. Had a nice FTP test but blowing off the vDot as I am still not right in the head after the family loss last week. Plus, I have a Cub Scout campout this weekend that is going to hose all my biking/running opportunity. I am a den leader so it is mandatory I be there. Plus I wanna be there.
Nothing beats having fun with the boys! 
Next week is a new week and will focus and get my ass in gear. New aerobars on the bike to test out and starting regular training with 3 x 8's, short T-runs, etc. Light enough to get me going without the stress of a test.
John, we have alot in common. I have 3 boys in Cub scouts also and am Den leader to one of their dens (I have twins in one den) as well as Pack Treasurer. (oh yea, we both work for a living too......
)
It sounds to me like you have the priorities right bro! Be creative and keep finding ways to hit the mark. Great job on the FTP test and good look this coming week with the Vdot challenge!
SS
Fratto, now that's a real pain cave my friend! I remember those days of sweating my arse off during the summer mornings in that garage when I could never get enough fans in the room. Sounds to me like your mental toughness skills are improving with time....as you describe pushing through the pain and staying focused during an FTP test. That's one thing I admire about this team, a lot of individuals that are mentally tough, yet in many ways very kind, compassionate and humble.
This is going to be a great OS!
SS
My week didn't go as plan either (they rarely do
!). I was happy enough with my tests and did one bike workout in the PC and aggravated the injury that hampered me all last year 
. So I have benched myself for the time being - back to the ortho doc next week - crap. I told her I was ready to get mean with this thing - all the rest and PT hasn't cured it ! I have lots of time before A race in July though so I am not going to get uptight about it - YET 
.
I have two in Boy Scouts - a Webelo and a Wolf. Sadly for them niether Mom or Dad are big campers, but they both went to one of the BS camps last year at the camp ground (think 90 degrees and canvas sided tents!). They had a blast though and it's such a great program. Good for you guys for being so involved! They just got done with popcorn sales and are anxiously awaiting their prizes
.
Robin
Robin, great job fighting the fight and getting those test out of the way! Wish you a speedy recovery on the injury and a fast return back to the OS plan! Good luck with those boys! SS
John- Peace Brother!. You do whatever you need to do right now. Some days you are gonna want to head out for a hard run just to work out stuff- some days you are gonna want to skip it and do nothing more all day than just stare at your kids. Dealing with the loss of a sibling is something everyone deals with in their own way- and you just need to find yours. It's totally OK!
Robin- dang that sucks!!!! On the "bright side"- maybe you can rehab in Nov/Dec and join me in a restart of the OS in Jan
That sucks! You're absolutely doing the right thing by standing down. I'm coming off an injury too--so every little niggle/ache is a source of dread and anxiety. Hang in there! I'm sending healing/anti-inflammatory vibes your way.
I was hoping to be on track from yesterday on, but I think i'm getting a cold.
Mancona, let me know how that is going for you. Looking at what you have accomplished, you are obviously do a lot of things right from which we could all learn from.........
SS
Firstly, I just want to say that having all of the new people getting their feet wet and the vets knocking it out of the park on week one- it's been awesome!! Definitely has gotten me up and out early this past week.
Nutty schedule on this end, but I'm pumped with where I'm starting. That's the highest ever I've tested on the road bike on a trainer and my run is right on track (I've been kicking my butt during the preseason and took about 45 seconds off from a vdot 5k about a month ago).
anywho, just wanted to say congrats to all for completing the first round of tests!! looks like we have a kick ass group for the next 20 weeks and I'm happy to be a part of it. Love that we have more little peeps!
I agree, I am new to EN and your results are a good example of the reasons I decided to try the Fast than
Far OS and EN plans.
Recap? Don't we have two more workouts to suffer through?
I'm happy with my test results as I've been hittin' it hard in Sep and Oct, but I'll tell ya, my hammies are en fuego from the vdot test.
One mistake I continue to make over and over is looking at a workout and thinking it will be easy. I did it again yesteray. 2x8' at FTP, no problem, right. WRONG! It hurt. It always does. I'm a moron for thinking it wouldn't. Suffered through another 15' at 83% to give me a total of .87 IF for a measely, hurtful 50 minutes.
I'm enjoying the off day. Lots of stretching and some strengthening today. Hoping to ride outside on Sat.
Dave
Reporting in from the November OS infirmary.
Like Mancona, I'm experimenting with listening to my body. Body started the week with an ear infection, so no testing for me. I did manage 45' of biking and the 2x6' Wednesday and a swimming lesson Tuesday. I did learn I really love staying in aero on my new bike and switching to Keywin pedals was a very good thing. Workout was a bit much and I had to promise boyfriend I would spend last night on the couch, doing NOTHING. (success -- um, except for planning Thanksgiving)
The plan is to hit bike and run intervals as scheduled for the weekend and, hopefully, test sometime next week.
Ear infection has given me lots of time to for athlete admin stuff. My little macbook is turning into a snow leopard/windows 7/virtual pc-running mega tool. I also want to play with the Powertap a bit more before I actually have to record data for reals.
I was in a little shock on how much effort the first bike workout (1st workout after the FTP test) took on me. I can certainly tell I've lost some power and the ability to hold power as a result of not cycling for just over a month.
I need my Stick partner, Mr. Stark, to begin wacking me.
Hi there!
The week is going OK. I woke up with the start of a cold on Tuesday, the morning of my Vdot test. I busted it out anyway. Then Wednesday my nose was so plugged up. By the afternoon I went and bought a nasal spray, took a hit and got on the trainer and busted out my FT test. Today there is this hint of it maybe going into my chest. Home today resting, just had some homemade chicken and rice soup and a healthy spinach salad. Drinking airborne and hoping it will clear out soon. Washing everything in my house. Get away from me you icky germs.
This weekend is my first Saturday in forever with no work along with a mid day soccer game so I CAN actually ride with my group in am. Let's hope by tomorrow I am good to go. Plan is 2-3 hour ride with some intervals thrown in and catching up with our dear friends from our local team.
Have a great weekend to you all!!
Carrie
When did you go soft on us?
Along those lines I am taking today entirely off. First day off after 23 days straight of running. In know, likely counter productive but I just feel better if I run everyday. Figure I need a couple of easy days if I am going to be able to put up a decent time in the 15k on Sunday. Now I feel like I may be getting sick. Could be just too many beers last night combined with the fact that it seems like the entire world is sick right now. Time will tell.
Anyhow, glad to have gotten the first bike test and the thursday intervals done. Nice to see some new blood in the house. Great that the goup is so big this year. We had a blast with the NOSA [November Out Season Alumi] group last year. No reason it should not be even better this year.
I'm amped up. The testing was just what I needed to get the mojo back. I thought this week was pretty easy only because my last memories of the OS were 3 X 1 mile and 2 x 20 over and over. Those were killer weeks with some Power Hack weeks to wrap up the 08 - OS. Those smoked me.
Got my 2 X 8 done last night and added 45' @ 85% jaming out to some tunes. Looking forward to the weekend work as well. I'm going to get outside for some extra E pace running - its actual fall weather right now! Too nice to pass up. I'll get my FTP stuff done while yelling at the TV and Big XII refs
See- this is why it kills me to not be starting until Jan and why I'm lurking in on you all!!! I can't stand the thought of not being part of the NOSA crew!!! We all know we were the best last year
Week One Recap
Well I still have the weekend workouts ahead but so far so good.
The tests were tough, but I enjoy facing the pain in a weird sort of way. I am also geeked up that I actually have zones and a baseline. It is inspiring to see others in the haus with such good results. You will all be motivation as the OS builds.
NEMO, from what I am seeing, this year's NOS is on track to follow last year's lead and then some. Smart group here. So far I see individuals listening to their bodies, getting creative and finding ways to "get it done," when life happens and pulling out the "Stick"
when the rubber meets the road. Very very motivating for me personally!
No matter what, you're always part of this crew!
I with you on the 2X 20s and 3X1s last year. I think the 2X2s were my least favorite but man did they do the job in terms of driving improved performance! Was a great payback! Sounds like you also have a pretty nice Pain Cave there! Good luck in the OS and keep the motivation coming!
Big D, I always make that same mistake. The night before I look at the description and think, "Its only 8 minutes, I can do anything for 8 miuntes, no big deal" Well, about 5-6 minutes into it I am looking at the clock every 15 seconds!
I guess we're both morons. By the way, nice job of hammering it out regardless!
Getting back into training after taking time to recover from injury is rough. FTP test was lower than I would have liked. No place to go but up.
Now get off your duff and get going. I am catching up to your vDot and FTP. Don't let me gloat about it when I do.
With all due respect,
Mr. Stark
P.S. I expect to be hit myself next week when I get going.
My last 3 marathons have been done using Jeff Galloway's run/walk/run method. Gotta work on running all the time, and not getting injured! Going to be a balancing act!
I am pretty slow too, but the point is that we are here to support and help each other, not compete with each other. Or at least that is why I am here!
I am hoping that by being here I will get the motivation and help I need to improve and achieve my personal goals. Lucky for us all these smart people that have been here a while have made a lot of mistakes for us and all we have to do is ask and they are happy to help out!! YAY
. I've got an injury that I thought was worked out that started as piriformis last year and has just reared it's ugly head AGAIN 
. So I am sitting out for a while. "I feel your pain" 
. Being smart and training with our own abilities in mind will payoff in the long run!