SBR Utopia - OPEN (Page 39)

Just did 4x6min @ 109%, 112%, 112%, 113%

These intervals are getting longer and less and less fun :-)

Hour on the trainer after work (opted for an extra hour of sleep this morning... )

Tomorrow we're headed to Malibu to ride the coast for 3 hours.   38 degrees at the start!!!!   WTF!!!!

Sunday 1 hour run

I've been to a sports medicine ortho and he put me through a month of PT which seemed to simply keep it inflamed. It has gotten better the last 6 weeks with no running but not healed.

The culprit seems to be that I've developed a calcium deposit on my heel (spur) and that is causing the aggravation to the Achilles. the Ortho I am going to is telling me that the surgery is pretty involved because they have to slice into the tendon to get to the spur and it's his opinion that it will reoccur with time. So...I am giving it 8-10 weeks of no running to see if it continues to impove.

Hey Reece - last summer I went from about May until mid July (two weeks before my IM) with no running due to a knee injury. Instead of running I substituted a walk of the same duration (ie: time, not distance) for every single one of my runs. I did just about all of my swimming in open water, as my knee could not take the torque of turning at the wall in the pool. Every swim I did included about 30 minutes of deep water aqua-jogging (with a speedo brand belt) forward, sideways, backwards, other sideways. It was a better workout than I thought it would be, and really worked my hips. My bricks were all bike/aqua jogging, again in deep water. My swims included a good bit more threshold work that they would have normally. I was able to start running a little about 2 weeks before IM, but for only 20 minutes per day. I was able to run every single step of the IM marathon, and my best bet is that I lost about 40 seconds per mile. I think the combination of walking, aqua-jogging, and more intense swimming were the key, along with a well paced bike, of course. Honestly I don't think I would have bothered with the aqua-jogging at all if I knew I was going to be better in a week or two, but when I learned that my rehab was going to last 2.5 months or more I was willing to try anything to get me to IM in the best of fitness and the with the best possibility for success.

Oh, and tried the elliptical for a little while - it actually hammered my legs (hamstrings) pretty badly - I found it to be a very different movement/muscle use from running and it impacted my subsequent bike quite a bit.

Question on tapering before a marathon. I will be doing my first one Feb 17 in Jacksonville Florida.  How do you taper down for something like this?  Last weeks run was 23 miles and the week before 19.  Not sure what tomorrow will bring, probably around 20 again. I don't want to go over 23 miles in practice. I want to keep those for race day. I have short runs on Tuesday and Thursday, swims Mondays and Wednesdays (for the most part) and the cycling everyday so lots of cross training. Along with walking a couple miles everyday at work. Any advice on this would be a great help.

4 different workouts

KansasMom - 2013-01-11 8:02 PM

riorio - 2013-01-11 3:59 PM I'm having to mix things up here this weekend. There's a major cold front heading for AZ and the morning temps will be in the 20's, so I will most likely forego my Saturday group ride. I even used the trainer today...had to dust off the cobwebs I think I will run and swim on Sat am, then maybe a short ride later if there's time. On Sunday my whole family (hubby and 2 boys) are running a 5k, thankfully it's at noon so it should be above freezing!

After a high of 56 today, our expected high tomorrow is 35. I have a nine mile run I want to do. It is going to be cold and windy. I am thinking of having my husband drive me up to the next town to the north, and I can run my nine miles back home with the cold wind at my back.

Ha, suppose to be cold here on Sunday for my 10 mile run and I am thinking of going to warm Phoenix to get my run in.  Well, maybe just Fountain Hills. 

This sounds like a trick question (though unintentionally) and these might be things Jorge has in his plan. This would also double as my response to what Rusty posted earlier on altering a plan. I wouldn't alter a workout without seeing how it fits into the plan. Have to see what's going on around it too. You want to think in terms of the forest, not just have a bunch of trees in there. The workouts work together to raise your entire fitness level towards the desired goal. It's good to learn about how to work different types of "trees", but you have to look at the "forest" to see how to put them together.

Nicely done!

I think this is a great way to think about it.  When I first read Neil's question, I recognized the 1st and 3rd workout in the list from Jorge's program.  I distinctly remember seeing those in the plan and thinking "thank goodness, an easier workout" but then after doing the workout thinking it was way harder than I expected.  If I remember correctly, they were typically the 2nd workout of a week and the 1st and 3rd were more intense, short interval type of workouts.

Aw, heck. I wish I had read Neil's answer before I did that workout...

I really wasn't sure. One one hand, doing it as one workout and would be brutal and I wonder "why would he want to change them, that's hard enough?" There are people that would do that as 1 workout. You could do that entire workout in about 2.5 hours at about 160 TSS points, which would be hard, but not impossible.

Individually, those are not hard workouts unless you are just starting up with intervals. They may have been at the start of the program ? Or maybe next to other tough workouts in the week ?

But on a serious note, do you think that could be done as one workout ? When spring rolls around anyone want to try ?

I don't know that this is terribly different from when I've strung together several Sufferfest vids in the past. More earlier last year than in the past few months. At least the shorter interval ones. This would likely be a bit harder with the builds in the 40' & 45' sections put together (as opposed to every 5' being separated), but the intensities and time don't seem to be anything I haven't come close to before.

You are all correct that these came from Jorge's plan - and Srend is right, these would be considered the easier workouts during the week.  And yes, I fully get that sometimes you need the easier workout to balance some fot he more intense sessions.  But in my mind, bumping some of the intensities of these workouts should not be detrimental.

As to doing this all as a single workout....you guys let me know how that works out for you.

I'm with Neil on this one...

Since we are talking about swimming....

Sighting  ???......practice frequency?? i swim three times a week for about 45 min. Its a whole different w/ o with sighting than w/o........

I think that threw off my swimming in the sprint Tri last year more than anything else besides T2. lol

Practice helps for sure.  I don't think you can really simulate the actual process of aligning yourself properly in a pool by practising sighting as there are too many other visual inputs already BUT you can practice the physical motion to ensure you can do it efficiently when out in open water.  I do it all the time to check the time on a digital clock at the end of my pool.

Is the process of doing it what messes you up or just that you don't swim straight and keep going off course?

seriously, that workout back to back  is a HIM bike segment in terms of effort. I put it through  GC and it's about 83% of FTP overall for 2.5 hours. It would be a great workout when closer to a race