week 16 and beyond
so I missed doing the 5K test last week and I wanted to do it this week, and well, it's not happened for a bunch of reasons. I am trying not to get down about it and not forcing it when I physically can do it (family/work time pressure + oncoming flu + Chinese hotpot dinner that had me riding the porcelin bus!).
So, have done both my rides so far this week - and I have to say, with my new bike zones, I haven't found a comfortable place yet on my cassette for the Z4 rides - but maybe that's the point.
anyway, things have settled down at work and I think I can fully concentrate on the last 4 weeks of the OS. I might even do the 5K test. but don't count on it!
Happy training everyone!
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@ Jane - Sorry to hear you've had a ruff couple of weeks. I hadn't seen any of your cheery posts so I was wondering if some other things (as Larry put it so well - life gets in the way) were happening. Hang in there and know that you've had a solid OS. It will pay off come race season.
I had a really solid day today - 5 x 2.5 @120 which is now 211W - and I banged out every one and then 40 mins in Z3 - now 167 W (which used to be my 120!!!!) and then a BRILLIANT 20 min run with our dog. I ahve a new "waist" lead - and he loves it and so do I.
I 've clocked three good hours at the office, getting all my board financials in place and am off home for some garlicky pasta!
we have a 30K relay next weekend - I get the really hilly 15K portion :-/
I love the 2.5s - but i hate the 15-20' reps @ Z4 - funny huh?
the 15K is part of the Around the Bay race - the oldest race in north america - about a year older than Boston - and if anyone has the energy to travel for a mere running race is totally worth the trip. Hamilton is like Cleveland/Pittsburgh - old industrial town with long heritage - so you run right through the steel mill area on the west side of the bay, across a pennisula to the other side and then through the rich neighbourhood on the east side of the bay.
I just realized - I first ran this race 20 years ago in 1991. Wow.
@ Jane - good to hear you are back to some excellent workouts after your busy past couple of weeks. Way to go.
@ Melissa - I know what you mean about the 2.5' on/off. They are very tough for me too. Since we both have a running background, we must be training some new cycling muscles. Keep at it.
I ran a HM today. Time: 1 hour, 40 mins. Avg pace- 7:39/mile. 10th in AG. Ran 6:42 last mile and passed lots of people. The weather sucked: 40*F, 20 mph wind, rain the entire race. Feel good about the result, a new PR by 6 minutes.
@ All - Thanks so much for the sharing and encouragement during the Dec OS. I've really enjoyed hearing about your training and life experiences. I am dropping out of the Dec OS to do a 2 week transition, then starting the 12 week IM plan leading up to IMCDA at the end of June. I'll check in to the Dec group once in a while to see how everyone is doing. Thanks again and see you down the road.
Bruce
@ everyone
Have not added anything in a bit. Have been doing all workouts and hitting all the numbers but last Tuesdays bike was brutal.
Was struggling with foot/calf issues and had signed up for the Shamrock Half Mary last weekend. Many told me not to do it, some said do it but take it ez. Was in VA Beach for the race with some friends and my wife all of whom were running the race. Saturday decided I would run a mile, walk a mile, then with about 5 miles to go assuming I felt ok would do the Sunday interval run. Well, long story short, ran the first 6 miles with my wife, who had done zero training, at a very, very comfortable pace of around 11 min miles. Felt fine so picked it up for next mile and continued into my intervals then ran last several miles at around 7:40s a little faster than HMP.Crossed finish line and felt great. Never run a stand alone Half before so have nothing to compare it too but was pretty stoked that I was not trashed. Picked up training again today with no after effects.
Did my 3 x 15 FTP intervals outside for for first time ever. Wow those are much easier outside. 60 degrees, perfect weathr, not sweating like a pig the entire time. WKO, 1:18, IF .944, 3 x 15 at 1.06,1.05, 1.06.
Have a great rest of week everyone.
I am very upset. I hate missing workouts. Meds and off bike the bike for at least five days. Poop.
30K Relay race tomorrow. Elly gets the downhill part, I get the rolling up hills. perfect!!
Meds and off bike the bike for at least five days. Poop.