I'm in the 50 clan. Proud of it! There are a few of us around here, and older too. Definietly in the monority, but so what.
I just want to say again to the new peeps, please don't compare yourselves to others, or be embarrassed to post any numbers or results. Some are faster, some are slower, and you are where you are. At EN, we're all about starting from the set point we're at, and getting better--whether your FTP is 300 or 100. IT DOESN"T MATTER. It's about training smart, racing smart, and eking the most out of our individual talents--or lack thereof, in my case on many a day. People both fast and slow also find that this training is not necessarily a straight line--some progress faster than others, some weeks are great, some are very hard. It's all a journey we're on together, with the EN tide lifting all of our respective ships. Just have fun!
I had a fantastic week, and a great run just now. Looked at the wrong week (duh), and did next week's Sunday run. 1x .5 mile; 2 x one mile. Ow. Saving the bike for tomorrow when I have more time and can ride outside! Happy weekend, errbody!
Thanks Robin and Linda! You are right! I am certainly looking forward to gleaning wisdom from those veterans! Linda, glad to know that there is someone else in here representing the 50 clan! I'm proud of it too! Not too many folks in our age bracket are doin' what we are doing! I am psyched because it is 60 degrees out right now, and I'm meeting my training partner for a gentle 6 miler! Have a GRRREAAT weekend everyone!
I'm in the 50 clan. Proud of it! There are a few of us around here, and older too. Definietly in the monority, but so what.
I just want to say again to the new peeps, please don't compare yourselves to others, or be embarrassed to post any numbers or results. Some are faster, some are slower, and you are where you are. At EN, we're all about starting from the set point we're at, and getting better--whether your FTP is 300 or 100. IT DOESN"T MATTER. It's about training smart, racing smart, and eking the most out of our individual talents--or lack thereof, in my case on many a day. People both fast and slow also find that this training is not necessarily a straight line--some progress faster than others, so weeks are great, some are very hard. It's all a journey we're on together, with the EN tide lifting all of our respective ships. Just have fun!
I had a fantastic week, and a great run just now. Looked at the wrong week (duh), and did next week's Sunday run. 1x .5 mile; 2 x one mone. Ow. Saving the bike for tomorrow when I have more time and can ride outside! Happy weekend, errbody!
Shaughn here: These are the type of posts that makes this a great team! Keep them coming! Just completed 130 minutes on the trainer (Yuck) and 2 mile run....
Look for 70.3 and IM report throughout the year. You'll see lots of different resutls, but one thing remains constant, the positive feedback everyone gets.
We'll all have fun suffering through the OS together thru the ups and downs. One constant is we all work hard, hoping to improve.
I had a great week and am happy with my tests. I am 50+ and I think the slowest Male in EN, but I am gung ho for OS #2.
For all you new people, I think you might like these 2 old threads that I saved from last year. As a slow beginner, I am always looking for motivation where I can get it... I thought these threads were great because they show how all these people who are "so Fast" all got there by doing the work. As someone still on that journey and maybe halfway between my own Before and After pictures, I want to thank everyone who posted these last year and congratulate all who shared their stories for their great results in 2009. From Stringcheese at Florida 70.3, to Noodle's first IM, to MattSull's Racine PR, to TRIAgain's PRs at Kansas and IM-Lou. Mancona's Clearwater/Kona double and CdA Captain extraordinaire John Stark, you all are amazing and motivating..
Here's to a great 2010 for us all no matter your Goals or your (current) speed. Hope you enjoy these:
Thanks for the motivation Dave and Bill! I'm gonna love training with this group and sharing info.! Everyone is helping me get my enthusiasm back! After Chicago Marathon, I lost all enthusiasm for a few weeks! Definately glad to find it again, since I'm training for my first IM!! I sometimes need a swift kick in the keester, or a thwack with that stick that you all talk about!
Great week! Happy with tests results. This is my first OS with EN and I'm impressed with the mojo going on around here. Great bunch of triathletes. I look forward to working and sharing my training experiences with y'all. I know some of you are already knee deep in snow. I wish you the best of luck in your pain caves (love that name!...how appropriate.) I'm very fortunate to be able to train outdoors year round here in southern Spain. It does get cold (relative term) here (occassional 40s in Jan/Feb). We have an average of 300 days of sunshine a year so I can't complain. In the winter the daytime temps are often 59-68F, which make for nice training temps. Locals are wearing coats and sweaters and I run around in shorts and short-sleeved shirt.
Buena suerte! Best of luck to everyone! May your 2010 season be a total success and you and your families stay healthy thoughtout.
Just finsished my first SAturday long ride. Im in texas and its great weather out!
Had an 1:45 min ride and a 15 min run. This bike session though has proven to me that I wussed out on my first FTP test.
I have to work on my focus so i keep consistent watts. My low watt periods arnt due to being tired most of the time but in the middle of the ride when I lose focus.
I am honored to be a part of this group. I appreciate all of your posts. To those wondering if you are the oldest or the slowest I think all of the others responses to your concerns were spot on. This group is awesome. The coaches know their stuff without question. AND this program WORKS!!! It does not matter how fast you are. Not at all. It is the level of improvement we will be excited about. Like Linda said, sometimes we make progress and sometimes we hit plateaus. I worked super hard last year. But my improvements were not linear and I was frustrated. I got so much support and encouragement and sure enough by the end of the OS and a few weeks later I managed a HUGE improvement. Had you asked me mid OS if I ever thought it was coming, I would have said NO. I am grateful this year that I KNOW the improvements will come I just need to be patient and have FAITH!!!
My husband Steve( who is 52), and I( 41) rode our ride this am outside. It was awesome. We knew the workout would not be exact as we were meeting our friends/team and the first 20 minutes they go easy. So we hammered to the ride 30 minutes around 94%, then dilly dallyed at 55% for 20 minutes and then hit 2 more FT intervals around 6-7 minutes each. I WAS WORKING!!! Like Out of Breath, lungs burning!! Pulling the group!! I love it! Then we left the group,flipped it and rode home 80-85%. 2:09 in all. Then we tag teamed our 15 minute runs. I was supposed to do Z2 (7:40) out and Z3( 7:22) back. I have lost some confidence in my running and historically those paces lately have been hard to hold. So I threw on the garmin and just ran hard.I can't stand how the pace on the garmin jumps around so much. 1st mile 7:26...I was shocked, flipped it and picked it up and ran 6:51 home. HOLY CRAP...TOO FAST! Good news is I CAN run my zones and they are not too hard. Big confidence builder.
OK Peeps, keep up the good work and positive team building!!
Great week one. Got the tests done and satisfied with where I'm starting at, A couple of solid rides with FT intervals and solid 85% stuff (1 @ .91 IF, and 1 @ .88 IF). Also threw in a local trail running race Saturday on trashed legs and still Got 2nd OA and a shocking 35:53 time for 5.8 miles on trails that were soft and muddy. Onward and Up from here.
Well guys, that's about as good as it gets: Great Team, great week, great support, awesome posts! This is only the beginning and we are set to have a great OS!
My evil coach asked me to incorporate Threshold intervals during today's shorter run. ……..the day after yesterday’s longer session. I left the Garmin upload link at work but recorded the below this morning:
Miles
Lap
Time
Distance
Pace
Avg HR
1
0:15:02
1.79
8:25
145
Z1/Z2
2
0:03:34
0.50
7:08
157
Z4 TP
3
0:03:02
0.36
8:22
144
Z1
4
0:03:34
0.50
7:08
162
Z4 TP
5
0:03:06
0.35
8:51
155
Z1
6
0:07:03
1.00
7:02
166
Z4 TP
7
0:05:36
0.67
8:19
157
CD
0:40:57
5.17
7:55
153
I took my 8 year old boy with me on his bike and he kept up well while really enjoying watching Dad work through some of the those intervals and being out at 7 a.m. in the morning over rolling hills. This was the first time he has ever seen Z4 pacing with Dad. Was a great morning.
Seriously, I can't say enough about sticking to the plan and listening to these coaches. The plans, the advice, the team sharing and the veteran examples are totally worth the value.
Just finished up the week with a 6.5 mile trail run. Pace was slow but the trail was hilly and very rough (the mountain bikers call the area 'Vietnam' to give you an idea).
Great week though. looking forward to resting my feet tomorrow.
Great job Shaughn on your well executed run with intervals. Definitely keeps it interesting, huh?
Dave- Very cool you got out on trails. We had to cancel our trail run this am( we usually host a hellaciously hilly 10 miler with our team on Sundays, chock full of Z4-5 intervals based on HR through the roof!!!) Our daughter Madison is so sick and ready for this...has PINK EYE in both eyes this am as well. Poor thing! Steve and I will tag team our runs today. I am heading out to help a friend run her last 20 miles before her marathon in Dec. I'll run the last 12-13miles with her. She and I are identical speeds so should be a great run. I'll throw in a few Z4's and then go back for her.
Poor Madison. What are the trails like near you? These were were really rocky (typical around here) and covered in acorns and leaves making it really hard to avoid obstacles. I wore the VFFs for the first half of the run then switched to my running shoes. My feet really got a workout this week. I'll be running on the road this week so that I get my intervals in. Maybe throw in a trail run on the off days.
My first week is off a little. My computrainer software was giving me some problems. I think it is resolved now. Will do a test tomorrow with FTP offical on Sat.
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!
Tracy---We're in the same boat. I did Sunday's run on Thurs--just wanted to see what kind of pace I could hold for the TP intervals so I could pace myself for the Vdot test. Well, the intensity was too much for the knee. It's been sore since Thurs so I'm putting off my Vdot test until I can really run. Until then, I'm going to do all the run workouts in the pool. No knee pain at all on the bike so I'm can at least work hard there. I know this is a good opportunity to work on my swim, but one of the reasons I love OS is that there is no swimming.
Tues- bike. The FTP test was harder mentally than I remembered but I was happy with only dropping 13watts after IMWI. I ran a brick (2mi) after which felt really clumsy.
Wed- 5K test in VFFs was definitely full out and evenly split. I reached my highest max HR in 2 yrs! Foot cadence 94. No problems with the barefoot "speed".
Thurs and Sat bike intervals were hard but doable but my legs felt empty on the Sat brick run- hard to easily hold MP!
Sun run- beautiful day running by the Mississippi- nailed my paces without trouble.
It's nice to get back into the OS rhythm but pain is no longer a memory....
Hope you're all doing great and looking forward to next week.
I've been struggling on the bike a bit the past month. Who knows why. Anyway, I read Carrie's post from yesterday, and it really stayed with me. Her infectious enthusiam, and pedal-to-the-metal work ethic gets me going every time. So today I decided--yes decided--to go for it on the bike. (Tell me this stuff isn't mental!) The intervals are short, so what the heck.
I channeled Carrie about 100 times today, and nailed that ride!
Road FTP--170W
2x8
184 W
186 W
(Trust me, I won't be doing that when we get back up to 2x20', but it was fun.)
85% of FTP = 145
2 x 15'
160 W
160 W
Overall IF .83 with warm-up, and some noodling for fun on the way home on a glorious, warm fall day here in NE. I thought I did pretty good.
Rock on, November friends! One down. It won't get easier, but we will get faster!
@Dave Corso. The trails are varied by us. Our loop has many sections: single track narrow and steep , then long fire roads with hard dirt, rocks etc then goes into wooded area with crazy trees to jump over, roots, rocks,steep steps etc. Then if it has rained we have huge hoof prints from cows to run through. A real ankle beater.
@ Linda. So glad you had such a smoking ride. Your numbers are incredible. The power of the mind and this community is something else!! Glad my post helped.
Great Week 1 and glad to be fully back in da haus. FTP test was hard but was mentally ready, number down 4% from 2009 testing...it is what it is, inside on a trainer. 5k test was good, actually put a PR down ( but it was on the treadmill...I know its easier based on heart rates compared to outside, but I'd like some feedback). In any event, I can control the test, no matter where I am. I WASN'T prepared for the 2x8 min on Thursday. I went into it thinking it would EZ, not correct. I met the numbers, but not ez. Saturday intervals felt AWESOME....both the 2x8 and 2x15's were ez, wish they all could feel that way. Over FTP and 85% no problem. Run same, MP and HMP absolutely no problem.How can I bottle that up ???????????? Sunday 2x1 miles again exceeded test pace, this time outside, so they are real numbers. HR within range. Great week to start....I KNOW this gets much more difficult from the past 2 years, but its nice to get the mojo back b/c of OS structure. I've been floundering since IMWI.
Very pleased with my first week. Not that my numbers are that great, just that I hit 100% of the workouts. First week highlights were definitely the tests. A good sign that I was able to dig deep in week #1. Ran a cool 5k on Saturday. They shut down a long bridge across the Susquehanna River for an hour to let us race across and back.
The OS is great when you have kids in sports. Got all my workouts in and didn't miss a beat with football and basketball... Also managed to cross some honey-do items off the list. Feel like a rock star.
Thanks CC, running 12-13 miles with Z4+ intervals mixed in is a whole different ball game. Nice to have some veterans on this team! Hope the run went well and Madison is coming along.
Pretty good week all things considered. Getting to ride outside both weekend days in Nov is amazing in and of itself here, today in shorts and a short sleeve jersey was amazing. Crushed the intervals yesterday, did 3x8 at .110 and ended up with .92 overall. Today did the run intervals semi comfortably and came in at 6:11 and 6:08. Feel like I am in a good place going into the OS. Time will tell.
Sounds like everyone is still having fun with it, trick will be to feel that way in a couple of months. Should be fun to watch the progress.
Week one complete, exercise in juggling workouts, with a business trip in midweek. Shifted the tests one day earlier, and ran while traveling, so two bike workouts this weekend. All in all, I'm very happy with the week so far. Looking forward to a day off tomorrow.
Having done this last year and knowing how hard it will be made for a tough week. Clients came in from SoCal on Monday night and where in my car looking at property all day Tue/Wed so through the schedule off. Managed to get it all in and yoga class Friday as well.!!
Forgot how hard the 2x8 then 2x15 were and that is just a easy workout in the OS!! Really looking forward to going through the whole OS with PM because I did not get one until early this year so had no power data for all of OS last year!! I can already tell that doing the workouts based on watts is way more precise than HR.
As I write this I am rolling out my arch and calf. PF flared up and never had it before, but that is what is has to be. Now to wander into the forums and find some PF remedies.
I'm a believer!!!! A week ago I new that I was learning alot from the people in the Haus. I didn't miss a day of reading the forums and group section. But I was skeptical of these short workouts. On paper 2x6' at FTP followed by 2x15' at 85% not much sweat I thought. Luckily I had a ShamWow to clean up after the workout. The pain cave is evil, but looks like it does the job!!!
This weekend shelled me. I had to move both the thurs intervals & vdot test, so I did intervals friday night, vdot saturday and then the saturday ride sunday at 5:30 am. Went to the Pats football game sunday, then played 2 basketball games sunday night. Thank god today is a rest day. i feel like somebody put me in a dryer for an hour. those 3x8's are looking rough for tomorrow, but i'm self motivating to "suck it up". trying to hit them all and not adjust the plan this coming week.
I had to do a bunch of juggling for the first week, but I did manage to get the bike and run tests done.
My youngest was sick most of the week, so it was just a lot of hanging out and watching the workouts disappear off the schedule. We had a great time hanging out, but I'm also happy to get back on the training band wagon again.
The bike test was great and I only dropped one watt from my season high of 309 watts, so I start the OS off pretty good on the bike front.
I did the run test Friday morning and was thrilled to knock about 15 seconds off my 5K PR. Unfortunately I then jumped in the car and drove for 5 hours to visit with my daughter for the weekend in Santa Barbara. We had a wonderful time, but my legs were not very happy.
I've been avoiding the 4.0 forums for a while and have decided that now is the time to jump on board and get involved.
Comments
I'm in the 50 clan. Proud of it! There are a few of us around here, and older too. Definietly in the monority, but so what.
I just want to say again to the new peeps, please don't compare yourselves to others, or be embarrassed to post any numbers or results. Some are faster, some are slower, and you are where you are. At EN, we're all about starting from the set point we're at, and getting better--whether your FTP is 300 or 100. IT DOESN"T MATTER. It's about training smart, racing smart, and eking the most out of our individual talents--or lack thereof, in my case on many a day.
People both fast and slow also find that this training is not necessarily a straight line--some progress faster than others, some weeks are great, some are very hard. It's all a journey we're on together, with the EN tide lifting all of our respective ships. Just have fun!
I had a fantastic week, and a great run just now. Looked at the wrong week (duh), and did next week's Sunday run. 1x .5 mile; 2 x one mile. Ow. Saving the bike for tomorrow when I have more time and can ride outside! Happy weekend, errbody!
I am psyched because it is 60 degrees out right now, and I'm meeting my training partner for a gentle 6 miler! Have a GRRREAAT weekend everyone!
Barb, Robin, and anyone else concerned about where you're at in terms of speed, vdot, watts, or age. Check out the video by Patrick in this thread:
http://endurancenation.us.dnnmax.co...fault.aspx
To give you an idea of how much everyone is appreciated around here, check out some of the old race reports from this year over in the forum:
http://www.endurancenation.us/en_fo...y.php?f=21
Look for 70.3 and IM report throughout the year. You'll see lots of different resutls, but one thing remains constant, the positive feedback everyone gets.
We'll all have fun suffering through the OS together thru the ups and downs. One constant is we all work hard, hoping to improve.
Dave
I had a great week and am happy with my tests. I am 50+ and I think the slowest Male in EN, but I am gung ho for OS #2.
For all you new people, I think you might like these 2 old threads that I saved from last year. As a slow beginner, I am always looking for motivation where I can get it... I thought these threads were great because they show how all these people who are "so Fast" all got there by doing the work. As someone still on that journey and maybe halfway between my own Before and After pictures, I want to thank everyone who posted these last year and congratulate all who shared their stories for their great results in 2009. From Stringcheese at Florida 70.3, to Noodle's first IM, to MattSull's Racine PR, to TRIAgain's PRs at Kansas and IM-Lou. Mancona's Clearwater/Kona double and CdA Captain extraordinaire John Stark, you all are amazing and motivating..
Here's to a great 2010 for us all no matter your Goals or your (current) speed. Hope you enjoy these:
http://www.endurancenation.us/en_forums/showthread.php?t=5999
http://www.endurancenation.us/en_forums/showthread.php?t=3835
Bill
Thanks for the motivation Dave and Bill! I'm gonna love training with this group and sharing info.! Everyone is helping me get my enthusiasm back! After Chicago Marathon, I lost all enthusiasm for a few weeks! Definately glad to find it again, since I'm training for my first IM!!
I sometimes need a swift kick in the keester, or a thwack with that stick that you all talk about! 
Buena suerte! Best of luck to everyone! May your 2010 season be a total success and you and your families stay healthy thoughtout.
Jay
Just finsished my first SAturday long ride. Im in texas and its great weather out!
Had an 1:45 min ride and a 15 min run. This bike session though has proven to me that I wussed out on my first FTP test.
I have to work on my focus so i keep consistent watts. My low watt periods arnt due to being tired most of the time but in the middle of the ride when I lose focus.
Hi my darling Nov OS peeps,
I am honored to be a part of this group. I appreciate all of your posts. To those wondering if you are the oldest or the slowest I think all of the others responses to your concerns were spot on. This group is awesome. The coaches know their stuff without question. AND this program WORKS!!! It does not matter how fast you are. Not at all. It is the level of improvement we will be excited about. Like Linda said, sometimes we make progress and sometimes we hit plateaus. I worked super hard last year. But my improvements were not linear and I was frustrated. I got so much support and encouragement and sure enough by the end of the OS and a few weeks later I managed a HUGE improvement. Had you asked me mid OS if I ever thought it was coming, I would have said NO. I am grateful this year that I KNOW the improvements will come I just need to be patient and have FAITH!!!
My husband Steve( who is 52), and I( 41) rode our ride this am outside. It was awesome. We knew the workout would not be exact as we were meeting our friends/team and the first 20 minutes they go easy. So we hammered to the ride 30 minutes around 94%, then dilly dallyed at 55% for 20 minutes and then hit 2 more FT intervals around 6-7 minutes each. I WAS WORKING!!! Like Out of Breath, lungs burning!! Pulling the group!! I love it! Then we left the group,flipped it and rode home 80-85%. 2:09 in all. Then we tag teamed our 15 minute runs. I was supposed to do Z2 (7:40) out and Z3( 7:22) back. I have lost some confidence in my running and historically those paces lately have been hard to hold. So I threw on the garmin and just ran hard.I can't stand how the pace on the garmin jumps around so much. 1st mile 7:26...I was shocked, flipped it and picked it up and ran 6:51 home. HOLY CRAP...TOO FAST! Good news is I CAN run my zones and they are not too hard. Big confidence builder.
OK Peeps, keep up the good work and positive team building!!
Carrie
I had a pretty solid week. Heading out shortly to close it out with another trail run. Ca't beliene we only have 19 weeks left.
Great week one. Got the tests done and satisfied with where I'm starting at, A couple of solid rides with FT intervals and solid 85% stuff (1 @ .91 IF, and 1 @ .88 IF). Also threw in a local trail running race Saturday on trashed legs and still Got 2nd OA and a shocking 35:53 time for 5.8 miles on trails that were soft and muddy. Onward and Up from here.
Well guys, that's about as good as it gets: Great Team, great week, great support, awesome posts! This is only the beginning and we are set to have a great OS!
My evil coach
asked me to incorporate Threshold intervals during today's shorter run. ……..the day after yesterday’s longer session. 
I left the Garmin upload link at work but recorded the below this morning:
Seriously, I can't say enough about sticking to the plan and listening to these coaches. The plans, the advice, the team sharing and the veteran examples are totally worth the value.
I wish you all and injury free, successful OS!
Just finished up the week with a 6.5 mile trail run. Pace was slow but the trail was hilly and very rough (the mountain bikers call the area 'Vietnam' to give you an idea).
Great week though. looking forward to resting my feet tomorrow.
Dave- Very cool you got out on trails. We had to cancel our trail run this am( we usually host a hellaciously hilly 10 miler with our team on Sundays, chock full of Z4-5 intervals based on HR through the roof!!!) Our daughter Madison is so sick and ready for this...has PINK EYE in both eyes this am as well. Poor thing! Steve and I will tag team our runs today. I am heading out to help a friend run her last 20 miles before her marathon in Dec. I'll run the last 12-13miles with her. She and I are identical speeds so should be a great run. I'll throw in a few Z4's and then go back for her.
Have a great Sunday!!
Carrie( and Steve)
Poor Madison. What are the trails like near you? These were were really rocky (typical around here) and covered in acorns and leaves making it really hard to avoid obstacles. I wore the VFFs for the first half of the run then switched to my running shoes. My feet really got a workout this week. I'll be running on the road this week so that I get my intervals in. Maybe throw in a trail run on the off days.
Tracy---We're in the same boat. I did Sunday's run on Thurs--just wanted to see what kind of pace I could hold for the TP intervals so I could pace myself for the Vdot test. Well, the intensity was too much for the knee.
It's been sore since Thurs so I'm putting off my Vdot test until I can really run. Until then, I'm going to do all the run workouts in the pool. 
No knee pain at all on the bike so I'm can at least work hard there. I know this is a good opportunity to work on my swim, but one of the reasons I love OS is that there is no swimming.
Week 1 done...
Tues- bike. The FTP test was harder mentally than I remembered but I was happy with only dropping 13watts after IMWI. I ran a brick (2mi) after which felt really clumsy.
Wed- 5K test in VFFs was definitely full out and evenly split. I reached my highest max HR in 2 yrs! Foot cadence 94. No problems with the barefoot "speed".
Thurs and Sat bike intervals were hard but doable but my legs felt empty on the Sat brick run- hard to easily hold MP!
Sun run- beautiful day running by the Mississippi- nailed my paces without trouble.
It's nice to get back into the OS rhythm but pain is no longer a memory....
Hope you're all doing great and looking forward to next week.
John
I've been struggling on the bike a bit the past month. Who knows why. Anyway, I read Carrie's post from yesterday, and it really stayed with me. Her infectious enthusiam, and pedal-to-the-metal work ethic gets me going every time. So today I decided--yes decided--to go for it on the bike. (Tell me this stuff isn't mental!) The intervals are short, so what the heck.
I channeled Carrie about 100 times today, and nailed that ride!
Road FTP--170W
2x8
184 W
186 W
(Trust me, I won't be doing that when we get back up to 2x20', but it was fun.)
85% of FTP = 145
2 x 15'
160 W
160 W
Overall IF .83 with warm-up, and some noodling for fun on the way home on a glorious, warm fall day here in NE. I thought I did pretty good.
Rock on, November friends! One down. It won't get easier, but we will get faster!
So glad you had such a smoking ride. Your numbers are incredible. The power of the mind and this community is something else!! Glad my post helped.
FTP test was hard but was mentally ready, number down 4% from 2009 testing...it is what it is, inside on a trainer.
5k test was good, actually put a PR down ( but it was on the treadmill...I know its easier based on heart rates compared to outside, but I'd like some feedback). In any event, I can control the test, no matter where I am.
I WASN'T prepared for the 2x8 min on Thursday. I went into it thinking it would EZ, not correct. I met the numbers, but not ez.
Saturday intervals felt AWESOME....both the 2x8 and 2x15's were ez, wish they all could feel that way. Over FTP and 85% no problem. Run same, MP and HMP absolutely no problem.How can I bottle that up ????????????
Sunday 2x1 miles again exceeded test pace, this time outside, so they are real numbers. HR within range.
Great week to start....I KNOW this gets much more difficult from the past 2 years, but its nice to get the mojo back b/c of OS structure. I've been floundering since IMWI.
Wow, this is going to be a good group...
Very pleased with my first week. Not that my numbers are that great, just that I hit 100% of the workouts. First week highlights were definitely the tests. A good sign that I was able to dig deep in week #1. Ran a cool 5k on Saturday. They shut down a long bridge across the Susquehanna River for an hour to let us race across and back.
The OS is great when you have kids in sports. Got all my workouts in and didn't miss a beat with football and basketball... Also managed to cross some honey-do items off the list. Feel like a rock star.
One down and 19 to go!
Thanks CC, running 12-13 miles with Z4+ intervals mixed in is a whole different ball game. Nice to have some veterans on this team! Hope the run went well and Madison is coming along.
SS
Pretty good week all things considered. Getting to ride outside both weekend days in Nov is amazing in and of itself here, today in shorts and a short sleeve jersey was amazing. Crushed the intervals yesterday, did 3x8 at .110 and ended up with .92 overall. Today did the run intervals semi comfortably and came in at 6:11 and 6:08. Feel like I am in a good place going into the OS. Time will tell.
Sounds like everyone is still having fun with it, trick will be to feel that way in a couple of months. Should be fun to watch the progress.
Week one complete, exercise in juggling workouts, with a business trip in midweek. Shifted the tests one day earlier, and ran while traveling, so two bike workouts this weekend. All in all, I'm very happy with the week so far. Looking forward to a day off tomorrow.
MIke
CRAP!!!!
Having done this last year and knowing how hard it will be made for a tough week.
Clients came in from SoCal on Monday night and where in my car looking at property all day Tue/Wed so through the schedule off. Managed to get it all in and yoga class Friday as well.!!
Forgot how hard the 2x8 then 2x15 were and that is just a easy workout in the OS!!
Really looking forward to going through the whole OS with PM because I did not get one until early this year so had no power data for all of OS last year!! I can already tell that doing the workouts based on watts is way more precise than HR.
As I write this I am rolling out my arch and calf. PF flared up and never had it before, but that is what is has to be. Now to wander into the forums and find some PF remedies.
I'm a believer!!!! A week ago I new that I was learning alot from the people in the Haus. I didn't miss a day of reading the forums and group section. But I was skeptical of these short workouts. On paper 2x6' at FTP followed by 2x15' at 85% not much sweat I thought. Luckily I had a ShamWow to clean up after the workout. The pain cave is evil, but looks like it does the job!!!
This weekend shelled me. I had to move both the thurs intervals & vdot test, so I did intervals friday night, vdot saturday and then the saturday ride sunday at 5:30 am. Went to the Pats football game sunday, then played 2 basketball games sunday night. Thank god today is a rest day. i feel like somebody put me in a dryer for an hour. those 3x8's are looking rough for tomorrow, but i'm self motivating to "suck it up". trying to hit them all and not adjust the plan this coming week.
My youngest was sick most of the week, so it was just a lot of hanging out and watching the workouts disappear off the schedule. We had a great time hanging out, but I'm also happy to get back on the training band wagon again.
The bike test was great and I only dropped one watt from my season high of 309 watts, so I start the OS off pretty good on the bike front.
I did the run test Friday morning and was thrilled to knock about 15 seconds off my 5K PR. Unfortunately I then jumped in the car and drove for 5 hours to visit with my daughter for the weekend in Santa Barbara. We had a wonderful time, but my legs were not very happy.
I've been avoiding the 4.0 forums for a while and have decided that now is the time to jump on board and get involved.
Week 2, here we come!
tom