SBR "U" (Page 21)

%FTP would have been the best. Arend & Jason could use their actual power in responding as I believe FTPs between the three of them are similar enough for that topic.

ETA: Of course James could just keep adding more 8' intervals until he's doing 30+ of them. Good practice for the IM bike split.

Who's Fred?

Ha-ha - right!

When I build out my workouts on the Kickr I usually just stick 60% in as the recovery effort. Sometimes I will ramp or step it from 45% to 60% if it is coming off a really, really hard effort. I am about to jump on the KK R&R for a little recovery spin before a light strength workout and the way I am feeling I am liking what Jason wrote re: recovering under 100w. Except I may be doing it for a lot longer than 30 seconds!

I was <100w many times this morning.

signed up for a super bowl Sunday half mary but since I can't currently put together more than 20 minutes looking like that's a no go. Which was supposed to be my return to training for the mary March 14. With 6 weeks to go, and missing probably another week, that race also looking like I an eating the fees

Struggling a bit, not only do I not handle injuries well from a psychological standpoint, add in a few DNS and it starts to get really ugly. Really makes me not want to sign up for another IM. I put so much pressure on myself and worry about injuries that it just starts getting too stressful. Anyway, that's my thursday whine

A little giddy. Found out I'm not attending Annual Training with my unit - so my "plan B" marathon for my sub-4 attempt - Rock 'n' Roll San Diego - is the only back-up plan I need (instead of plans C-E. Seriously). Aside from the huge hill at mile 21 - it looks like a good course!

Plan A is still Mountains 2 Beach the week before, but my parents are tentatively planning a national parks trip that'd have them within a 6 hour driving radius that weekend, so that'd take priority. 

Just felt the need to share my excitement.

ETA: this opens up 3 more possible weekends of racing with some downhill courses... http://www.steamboat-chamber.com/events-activities/steamboat-marathon-race-info and http://www.utahvalleymarathon.com/utah-valley-marathon-map.php but those are both at higher elevations... I'm going to keep poking around.

I started doing my intervals on a hills this year instead of a long flat road.  I'm really liking the fact that most of the recovery is at 0 watts as I descend back down.    Of course it does actually help to spin the legs a little before and after descending though.

The acute pain is right in the center both horizontally and vertically but tightness extends down towards the knee a little

No issues walking or climbing stairs or doing one legged squats (sorta), but it's that last little bit of extension during the run stride that ultimately gets it.

I definitely wouldn't do the half. 

Shake off the DNS. You are making a good decision. 

I'd use the time to attack the psychological weakness. Setbacks, DNS, DNF , injuries etc. are all part of the sport and a part we could all learn to handle a little better than we probably do. 

Trust me. I had a rough year last year that I feel set me waaay back from some of my running goals but learning how to roll with the punches (heh) and put my efforts into the things I can control  has really made me a better athlete. And a better person. 

Maybe think of some things you can do and throw yourself into them. Then see how things progress. Then make a decision on a future IM. 

All that being said after my marathon in Dec I took the rest of the month to recover a bit and then all of Jan to explore some other stuff. I summited a few mountains and did some rock climbing etc. The goal was to work on a more functional strength and overall uphill travel ability since the next 6 mo or so is going to be all strength running focused (trail racing, mountain running etc.)

Before, I was trying to work on my speed and mountaineer and they were NOT playing nice together. I'd show up at the mountain tired and unable to even enjoy the view and I'd show up at the track unable to compete because my legs were shot.

Anyway, my plan this time was to continue to develop that strength then slowly add the speed back in.

I have been coming to track workouts but just doing portions of the workout and then yesterday I did the whole thing and it worked! I had summited a mountain over the weekend but my legs felt great. Now I am going to take February to slowly get to two quality workouts a week (with the mountaineering stuff., too) and see where I am at in March with a half Mary. 

Is there an option to go on the national parks trip

Awesome though, it sounds like you have plenty of good options.  

You probably already know this but be sure to work on your downhill running in your plan. 

Thanks.

It's all about.... and has always been about for me... balance.   I used to scuba dive a lot, at least once or twice a week, then started swimming to get in shape for diving (I was 275#....) and then started doing tris, and guess what I stopped doing???

Ultimately, if this is the thing I am worried about today, things can't be all that bad, can they....Especially with your sobering story of last year.  

On the good news front (after all, we should have good news more than bad...) is I somehow got motivated this week to re-focus on nutrition and to stop making silly choices based on immediate desire that did not further my goals.  Well, mostly.  There is still red wine.   I am lucky in that once I start focusing seriously i usually start getting results.  Monday weighed in at 205, this morning weighed in at 201.  I know that can be a typical week fluctuation, but the sensation of hunger at night tells me it's a sign of something more permanent than that.  

My belief is that the best thing I can do for my running, long term, even more than running, is lose excess weight.   So even though I can't actually run on the ground, I can still contribute to the cause in other ways.

Absolutely. I think diet is a perfect place to focus your energy. And I am sure you know what I mean by "diet" but just to clarify, eating well, establishing a sustainable routine, understanding  etc, not actually dieting. And not only is this going to directly impact your running, but nearly every other area of your life. 

So, be excited about it! And if I could give you a tip about this, try to keep food in a positive light and see it as the source of your energy and something you enjoy, not something you are withholding from yourself. 

And I hope this doesn't come across as preachy. I've just been there. And it's hard.

I was less than 100W a bunch this morning....pretty sure I didn't even see 200W either.  Am I going to get kicked out of SBRU?

I've been doing the Whole 30 challenge and dropped like 5-10lbs this month. http://whole30.com/

Not super easy, but never having to be hungry, learning about what's in your food, and developing healthy habits have made it totally worthwile

Not to worry Nicole, I'm here to carry the lowest FTP in the group, so I'll be the first to get the boot. My recovery targets are so low they barely register. BTW, I think you're also doing the ToS. Pretty sure I'm not going to survive Stage 8. 

Not good at any of those, except warm down.

It's usually ramping up running, as it happens every off season, when I try to do that.  But it's not over use as far as I know, as I follow the plan given to me.   Lately the 2 or 3 I've had have had specific identifiable causes.

For sure, I don't think I would get along well with  mountain.  

I dunno, this could be fun.