AM 5000 SCM to include in the MS 6x400@6:30 all in 5:55 or less, 12x75@1:30 25 IM order/50 fr build, all in 1:05-1:10. Not too bad, little recovery action and than onto 45min small ring ride outside, 65F and a little windy but feels like summer after nearly 4 months of garage door staring. Neck is sore from riding only 1hr outside yesterday, I can only imagine what is going to be tomorrow.
Yes, I have been MIA. My focus has been body comp stuff/ core strength and getting my foot better. I had to back off biking when my foot flared up. Things are going well now. Losing inches, weight is slowly coming off and foot is getting better.
I had the best run this evening in a long time. Nice and steady, felt strong. My foot essentially pain free. A funny feeling maybe, more related to some of foot muscles still weak & lacking endurance, but getting stronger. Key for me is remaining patient with a slow steady build. Starting to add biking back as well.
Going to Az in 11 days- looking forward to nice weather and outside training
Really need to get in the pool this week so I won't sink when I swim with my old masters groups at Ford Aquatics. U of A has a nice outside aquatic complex. Can't wait.
@Tracy - glad to hear the foot is better and things are going well!
@Aleksandar - thanks for the tips, they helped a ton.
I survived my first swim meet this morning and actually think I did ok. well, not for a swimmer, but for a triathlete. Up first was the 500 free scy. My start was actually pretty good (for me) and i kept but my goggles and shorts. Once I realized that I was ok, I just settled into a comfortably hard pace and tried to pick it up a little each 100. Ended up with 6:37 (1:19 per 100), which is really good considering I have never gone under 7:00 before.
I also did the 200 free about an hour later. Didn't go quite as well. I kept the goggles and shorts, but ended up really deep off the start. I realized it when everyone else was starting to swim and I was still a good 5 feet under them. I tried to just ease my way back to the surface but instead shot straight up and pretty much came to a stop and then started swimming. Oh well, it could have been much worse. After the first 50, my back was actually sore and I had no power... maybe I should have used the warm up/warm down pool instead of sitting around for an hour. I ended up wiht a 2:30, but I have gone 2:36 off the wall during a workout before so I really think I could have gone faster.
On other news, I had my longest workout before Oceanside yesterday. Similiar to an EN RR but longer bike just a tad easier. It was aweseome and one of those workouts you just don't want to end. I tried my new nutrition plan with about 25 more calories per hour and a gel right before getting off the bike. It worked great and I felt awesome on the run. Oceanside will be interesting still, but based on yesterdays workout I appear to be in better shape then I thought I was so maybe I will surprise myself.
@Matt! I think you done great!!! Having the guts to line up on those blocks is awesome. Great training and darn good triathlete times.
I went rogue rogue this weekend. This was the first week back after surgery, and, you know, you do lose a bit after 13 days on the couch. I'm building back up, but was not ready to tackle a regular workout, or do the VO2 block. So yesterday I did an over-under workout. After w/u I ride 32' continuous of 3' @ 95%/ 1'@ 105%, no rest between. Then 2 x 15 at 80-85%, and I felt like it was a good way to continue to climb the ladder back to better fitness. Jumped on again today an did the same, minus the 85% at the end.
@Matt, great job. Both of those times put you way ahead in FOP in triathlon, coming out right behind former high school and college swimmers. Keep it up. I know you don't enjoy training it much, neither do I. I found happines in training other strokes, IM sets.......I am faster than ever with 3x per week at 13000-15000SCM. If I go to the pool, I make it count, no set under 4000. @Nemo, nice work. I can only imagine the soreness. Bike makes me hurt worse than run.
Last night, after an AM bike+run, ended in Waterford, MI, pretty high school pool, SCY, water 80F, near perfect, high school kids were training in the lanes next to me.
4000SCY to include 4 sets of 300@4:30/200@3:00/100@1:30, some IM drill work plus 200 IMs with zoomers. My legs were done, hip flexors, quads, cramps all over the place. Despite that I kept decent times during the set, touching 300 in 3:55, 200 in 2:35, 100 in 1:11. Not bad at all for me, but cramps killed me. The 4th set was agony making sure I avoid the angles in turning and kicking that would induce a cramp. Got through it.
@Aleksandar - funny... I did 2 x 300 on 4:30, 3 x 200 on 3:00, 6 x 100 on 1:30 last night...100 IM before and after. The differece is I was coming in at 4:15, 2:50, 1:25.
Hey Rogue Peeps - I've finished day 4 of a 6 day tri-camp near Clermont, FL. Most everyone is from Canada, except a lady who flew from England, a couple from Jacksonville, FL and myself. We've been alternating intense days with volume days; and my overall volume is up, but I'm having a great time and training a lot harder than I would on my own. The coach is James Loaring (former pro) of Loaring Personal Coaching. The staff includes his sister (a physiotherapist), a running coach, a swim coach (with sub 16 min 1500m pool credentials), and an ITU pro. It's been a rough week for the pro, because the youngest camper is a 23 year old age grouper who is stomping him on every bike and run...ow! But the young man is turning pro this summer. Today was the intense day...4 x 7mi bike and 1 mile run with full transition for each and 5 mins rest between. First bike leg was warm-up, but hard run...rerack bike, and back to the starting line. Second loop was ITU rules...near killed me but I joined a great paceline with 3 other guys...then another hard mile. Third loop was no-draft. Then warm-down loop, followed by race starts in a lake with short sprints including 2 turn buoys. Tomorrow is more pool work followed by another long bike (Tue was 60miles on the bike with 6 mile brick).
@Matt, that is good work. That is designed for you as an LT set, some quality swimming. I always look forward to finishing the free set so that I can get into my "carrot work". First I get a "stick upside my head", wham, than I get a "carrot", IM sets, fly/bk/br transitions, less flip turns and less being hypoxic, gasping.
Always wanted to be all around swimmer. I got off the couch 3 years ago and began to swim, more beating the water, to now becoming an ok swimmer and a coach. Life is a journey for sure. I still have the hardest time dragging myself to the pool. So much easier just slipping on the running shoes......
I just can't not swim at all. Does that make me a rogue? After 3 months of nothing (no swimming, almost no running, no biking), I have swum 8 times since January 1. Running late this evening, I decided to do the 1000 meter time trial (long course). I wanted to wait until April so the time wouldn't be so embarrassing, but decided getting a data point was more important than getting laughed at. Not quite as bad as I feared, but still 7 sec/100 off my HIM split in September, and 1.5 seconds over my send-off times from last summer. Got a ton of work to do in the pool before racing season arrives.
"Bless me EN for I have sinned. It has been 4+ weeks since my last real scheduled training session"
After 4 weeks of Pre-OS and 8 weeks of OS and a double-TT day where I PR'd my 5k TT and had a 12 watt bump in FTP, I just melted. I think I simply "peaked" after my half marry the beginning of February, held it for a couple of more weeks and then just cratered.
I tried to start a 60 run days in a row thing and that last 3 weeks. I then decided to simply focus on training for an Oly cuz the sessions would be so short, but that lasted a couple of days.
I am eating like crap and gained a few pounds.
Yes, Mr. "Chipper and Always Sunshine" John Stark is in a whole and I can't seem to get out.
Ok, there it is. Out on the table. Thanks for listening.
Glad you gave us a heads up. These things happen. Sometimes it lasts longer than others. Don't forget what you're dealing with in your life, too. Didn't you just come from taking care of your mom post colon cancer surgery? That's a LOT to deal with physically, mentally, and emotinally. You're also a husband, a dad and now EN race director. You musta signed up for that after you PR'd your 5K and FTTs. Oh yeah, your cub scout duties, too. I get worn out just trying to keep up with the requirements for my son. You're in charge of the entire pack, IIRC.
Funny thing about the eating like crap phenom. It's only momentarilty gratifying as I speak from experience having just come off a good week long binge. Then I feel like ass for a long time until I right the ship.
Hang in there. You'll start training again when your head's in the right place. When you're ready, you've got some great training partners out there in NorCal who'll be waiting for you.
Keep us updated, your presence is missde when you're not around.
@John, sorry to hear you're feeling so bad...kinda feel bad for picking on you,,,give it a minute,,,,yeah, now I'm over it, glad that passed. Felt all mushy inside for a second, scary.
Dude, life has a way of catching up with you, and you know, like Dave said, you got a lot of stuff on your plate that is more important life stuff, sometimes, I have to remind myself that I am a weekend warrior, recreational triathlete doing this to stay fit and have fun...maybe you just need to remember that doing all the other stuff is major important to the whole significant life thing.
Anyway...I logged on after a whole week offline mainly because I been thinkin'bout my EN buddies....I have been enjoying a week of spring break with the family...we have been fishing every day and eating seafood and drinking beer every night. I am very glad that I didn't bring my bike as the roads are horrible, but I did set out to follow Matt's example and run everyday...and I am 5 for 5. Not really sure about my total mileage, somewhere around 30, mostly zone 3 stuff, a few intervals during each run, mostly all just go and go till the kids get up type runs...had a great week and looking forward to getting back tot he bike next week, I am sure that I will pay for the time off, but the week with the family was so very much worth it and You guys were with me running every morning. See you, happy spring break to all, Chap.
Re what John's saying...not sure I can express clearly what I'm thinking, but here goes...
I'm kinda/sorta in the same place with variations on that theme. I am swimming and biking and working on my functional strength to be let out of run jail by the Gailt Lab boys. I am rogue around here in every way. Swimming all through the off-season and loving it. Today I did the over-under bike workout instead of what's on the schedule, which I seem to be following only on Tuesdays. I am applying my EN knowledge to all I do, but I just can't follow the regimen. I just can't stand the thought of it.
Thing is, we plan our schedules--we will do the off-season, we will rest on these dates, take a transition time when the schedule tells us to, we will then race x, y, and z. We have had so much fun doing that in the past. It's been motivating and gratifying. We want to recreate that reality time and time again. But what happens when, like many of us, we have been doing versions of that year in and year out for a very long time? Some people carry on without a hitch, others find the mind-body rebels and we don't know why. I think you can be on a regimen for only so long before it becomes a jail, a real ball and chain. The more you push to put yourself to get back to it, the more it pushes back. At least that is what is happening to me.
Just this week I felt a twinge of feeling maaaybe I'm starting to be ready to pay more attention and focus on a particular goal or race. The inkling is a spark and it is coming back naturally. But it's been many, many months of following my heart, not a plan.
OK John - time to get back on the bandwagon! Make a 2 week committment to start eating better...you know what you have to cut out. Then pick up the training again...if only 10%...but make the committment and do it. We are all rooting for you!
Got to get this thread back going. Ok, today, AM a "mini monster" swim, real swimmers would call this a warm up for a real PM session, but since I am not a real swimmers, this one does it for me.
6000SCM in 2 hours, many things covered, two main sets:
SCM pool
MS1 5x400@6:30 as 200 loose/200 build most went down per 200 as 3:05/2:56 split
MS2 16x100 odds IM@2:00/evens free@1:45 build
That was enough from me. I am restoring my glycogen stores with a jar of Nutella, yep, straight with spoon, no bread, no cardboard box, nothing. I will be all restored and recovered for another AM swim plus PM brick. Let's go boys and girls, only 8 weeks left, after this weekend for sure. Keep it up.
@ Aleksandar - I think my arms would have fallen off!
This week I'm back in the box. But last week I camped off my training camp with a 128 mile bike ride and had 327 miles for the week...a new record for the elephant volume. But I was only doing it to build up for the Cross Florida ride (170 miles) on April 3rd. Back to quality after that.
Hey there gang. Just checking in to let you know I'm pretty much off the OS bandwagon at this point. I've now got a sprint Tri to train for in June and with Timberman in August I might as well just pop in the 20 week HIM plan and start focusing on those efforts. I didn't want to fall off the face of the earth without letting you all know why.
@ Nemo: I don't think you could fall off the EN world w/o quite a few people noticiing it....your alll over the forums...and thats a good thing for us..... Good luck w/your training and races this year.....B/T/W I'm missing my annual golf week at OBX in May this year (1st time in like 10 yrs) - for Ironman training!! I will miss the windy days at Nags Head.
Hey all, I been quiet for a few weeks. I did an olympic distance today in 2:31. Held 22.3 avg on the bike and 9:14 avg on the run. Very happy with result. Those are big jumps for me. WORK WORKS! I'm switching over to short course plan for a few months till I start my prep for my HIM, so catch you peeps over there. Thanks to all for the help in Jan OS. Chap.
Comments
You go Linda! I am almost 100% positive you look better in tights than Cher at this point...
X2!! And without cosmetic surgery too!
AM 5000 SCM to include in the MS 6x400@6:30 all in 5:55 or less, 12x75@1:30 25 IM order/50 fr build, all in 1:05-1:10. Not too bad, little recovery action and than onto 45min small ring ride outside, 65F and a little windy but feels like summer after nearly 4 months of garage door staring. Neck is sore from riding only 1hr outside yesterday, I can only imagine what is going to be tomorrow.
Hi Rogue mates-
Yes, I have been MIA. My focus has been body comp stuff/ core strength and getting my foot better. I had to back off biking when my foot flared up. Things are going well now. Losing inches, weight is slowly coming off and foot is getting better.
I had the best run this evening in a long time. Nice and steady, felt strong. My foot essentially pain free. A funny feeling maybe, more related to some of foot muscles still weak & lacking endurance, but getting stronger. Key for me is remaining patient with a slow steady build. Starting to add biking back as well.
Going to Az in 11 days- looking forward to nice weather and outside training
Really need to get in the pool this week so I won't sink when I swim with my old masters groups at Ford Aquatics. U of A has a nice outside aquatic complex. Can't wait.
@Aleksandar - thanks for the tips, they helped a ton.
I survived my first swim meet this morning and actually think I did ok. well, not for a swimmer, but for a triathlete. Up first was the 500 free scy. My start was actually pretty good (for me) and i kept but my goggles and shorts. Once I realized that I was ok, I just settled into a comfortably hard pace and tried to pick it up a little each 100. Ended up with 6:37 (1:19 per 100), which is really good considering I have never gone under 7:00 before.
I also did the 200 free about an hour later. Didn't go quite as well. I kept the goggles and shorts, but ended up really deep off the start. I realized it when everyone else was starting to swim and I was still a good 5 feet under them. I tried to just ease my way back to the surface but instead shot straight up and pretty much came to a stop and then started swimming. Oh well, it could have been much worse. After the first 50, my back was actually sore and I had no power... maybe I should have used the warm up/warm down pool instead of sitting around for an hour. I ended up wiht a 2:30, but I have gone 2:36 off the wall during a workout before so I really think I could have gone faster.
On other news, I had my longest workout before Oceanside yesterday. Similiar to an EN RR but longer bike just a tad easier. It was aweseome and one of those workouts you just don't want to end. I tried my new nutrition plan with about 25 more calories per hour and a gel right before getting off the bike. It worked great and I felt awesome on the run. Oceanside will be interesting still, but based on yesterdays workout I appear to be in better shape then I thought I was so maybe I will surprise myself.
@Matt! I think you done great!!! Having the guts to line up on those blocks is awesome. Great training and darn good triathlete times.
I went rogue rogue this weekend. This was the first week back after surgery, and, you know, you do lose a bit after 13 days on the couch. I'm building back up, but was not ready to tackle a regular workout, or do the VO2 block. So yesterday I did an over-under workout. After w/u I ride 32' continuous of 3' @ 95%/ 1'@ 105%, no rest between. Then 2 x 15 at 80-85%, and I felt like it was a good way to continue to climb the ladder back to better fitness. Jumped on again today an did the same, minus the 85% at the end.
Back to the regular rogue schedule tomorrow.
I did a 40K TT yesterday as my rogue event. OUCH! Hurting today and going to enjoy a little rest for sure. 40K is much longer than I ever think it is.
@Nemo, nice work. I can only imagine the soreness. Bike makes me hurt worse than run.
Last night, after an AM bike+run, ended in Waterford, MI, pretty high school pool, SCY, water 80F, near perfect, high school kids were training in the lanes next to me.
4000SCY to include 4 sets of 300@4:30/200@3:00/100@1:30, some IM drill work plus 200 IMs with zoomers. My legs were done, hip flexors, quads, cramps all over the place. Despite that I kept decent times during the set, touching 300 in 3:55, 200 in 2:35, 100 in 1:11. Not bad at all for me, but cramps killed me. The 4th set was agony making sure I avoid the angles in turning and kicking that would induce a cramp. Got through it.
Today some nice and fast running.
@Matt, that is good work. That is designed for you as an LT set, some quality swimming. I always look forward to finishing the free set so that I can get into my "carrot work". First I get a "stick upside my head", wham, than I get a "carrot", IM sets, fly/bk/br transitions, less flip turns and less being hypoxic, gasping.
Always wanted to be all around swimmer. I got off the couch 3 years ago and began to swim, more beating the water, to now becoming an ok swimmer and a coach. Life is a journey for sure. I still have the hardest time dragging myself to the pool. So much easier just slipping on the running shoes......
@Paul, sounds like fun. Enjoy it.
OK, is this now my confessional?
"Bless me EN for I have sinned. It has been 4+ weeks since my last real scheduled training session"
After 4 weeks of Pre-OS and 8 weeks of OS and a double-TT day where I PR'd my 5k TT and had a 12 watt bump in FTP, I just melted. I think I simply "peaked" after my half marry the beginning of February, held it for a couple of more weeks and then just cratered.
I tried to start a 60 run days in a row thing and that last 3 weeks. I then decided to simply focus on training for an Oly cuz the sessions would be so short, but that lasted a couple of days.
I am eating like crap and gained a few pounds.
Yes, Mr. "Chipper and Always Sunshine" John Stark is in a whole and I can't seem to get out.
Ok, there it is. Out on the table. Thanks for listening.
Hey John,
Glad you gave us a heads up. These things happen. Sometimes it lasts longer than others. Don't forget what you're dealing with in your life, too. Didn't you just come from taking care of your mom post colon cancer surgery? That's a LOT to deal with physically, mentally, and emotinally. You're also a husband, a dad and now EN race director. You musta signed up for that after you PR'd your 5K and FTTs.
Oh yeah, your cub scout duties, too. I get worn out just trying to keep up with the requirements for my son. You're in charge of the entire pack, IIRC.
Funny thing about the eating like crap phenom. It's only momentarilty gratifying as I speak from experience having just come off a good week long binge. Then I feel like ass for a long time until I right the ship.
Hang in there. You'll start training again when your head's in the right place. When you're ready, you've got some great training partners out there in NorCal who'll be waiting for you.
Keep us updated, your presence is missde when you're not around.
Dave
Dude, life has a way of catching up with you, and you know, like Dave said, you got a lot of stuff on your plate that is more important life stuff, sometimes, I have to remind myself that I am a weekend warrior, recreational triathlete doing this to stay fit and have fun...maybe you just need to remember that doing all the other stuff is major important to the whole significant life thing.
Anyway...I logged on after a whole week offline mainly because I been thinkin'bout my EN buddies....I have been enjoying a week of spring break with the family...we have been fishing every day and eating seafood and drinking beer every night. I am very glad that I didn't bring my bike as the roads are horrible, but I did set out to follow Matt's example and run everyday...and I am 5 for 5. Not really sure about my total mileage, somewhere around 30, mostly zone 3 stuff, a few intervals during each run, mostly all just go and go till the kids get up type runs...had a great week and looking forward to getting back tot he bike next week, I am sure that I will pay for the time off, but the week with the family was so very much worth it and You guys were with me running every morning. See you, happy spring break to all, Chap.
Re what John's saying...not sure I can express clearly what I'm thinking, but here goes...
I am applying my EN knowledge to all I do, but I just can't follow the regimen. I just can't stand the thought of it.
I'm kinda/sorta in the same place with variations on that theme. I am swimming and biking and working on my functional strength to be let out of run jail by the Gailt Lab boys. I am rogue around here in every way. Swimming all through the off-season and loving it. Today I did the over-under bike workout instead of what's on the schedule, which I seem to be following only on Tuesdays.
Thing is, we plan our schedules--we will do the off-season, we will rest on these dates, take a transition time when the schedule tells us to, we will then race x, y, and z. We have had so much fun doing that in the past. It's been motivating and gratifying. We want to recreate that reality time and time again. But what happens when, like many of us, we have been doing versions of that year in and year out for a very long time? Some people carry on without a hitch, others find the mind-body rebels and we don't know why. I think you can be on a regimen for only so long before it becomes a jail, a real ball and chain. The more you push to put yourself to get back to it, the more it pushes back. At least that is what is happening to me.
Just this week I felt a twinge of feeling maaaybe I'm starting to be ready to pay more attention and focus on a particular goal or race. The inkling is a spark and it is coming back naturally. But it's been many, many months of following my heart, not a plan.
Got to get this thread back going. Ok, today, AM a "mini monster" swim, real swimmers would call this a warm up for a real PM session, but since I am not a real swimmers, this one does it for me.
6000SCM in 2 hours, many things covered, two main sets:
SCM pool
MS1 5x400@6:30 as 200 loose/200 build most went down per 200 as 3:05/2:56 split
MS2 16x100 odds IM@2:00/evens free@1:45 build
That was enough from me. I am restoring my glycogen stores with a jar of Nutella, yep, straight with spoon, no bread, no cardboard box, nothing. I will be all restored and recovered for another AM swim plus PM brick. Let's go boys and girls, only 8 weeks left, after this weekend for sure. Keep it up.
This week I'm back in the box. But last week I camped off my training camp with a 128 mile bike ride and had 327 miles for the week...a new record for the elephant volume. But I was only doing it to build up for the Cross Florida ride (170 miles) on April 3rd. Back to quality after that.
Hey all, I been quiet for a few weeks. I did an olympic distance today in 2:31. Held 22.3 avg on the bike and 9:14 avg on the run. Very happy with result. Those are big jumps for me. WORK WORKS! I'm switching over to short course plan for a few months till I start my prep for my HIM, so catch you peeps over there. Thanks to all for the help in Jan OS. Chap.