Fred D Mentor Group Part III (Page 69)

that's probably the right ballpark for me too but it depends on the wind.  A strong north wind (so coming off the ocean for me) will mean the shorts get replaced.

A good week of training for me...I have come to the conclusion that I really was not working that hard last winter.

This current program (EN) is some hard work.  Bike is 2x threshold days 1x VO2.  Run is 2x Threshold runs and 2x Marathon pace and HMP runs.  I am definitely taking full advantage of the two rest/recovery days each week and eating/sleeping alot!  Volume is in the 8-10 hrs/wk range which is perfect for me.

I have also dropped about 5 pounds in the last 3-4 weeks and back down to 165 from 170...only 7-8 more to go!

I am not very helpful on bike fit - I have not changed a thing since I got fit 2-3 years ago when I purchased my bike.  It would be nice to get a new fit one of these days.  I have to travel 2-3 hours though to get someone that I would actually trust.

how long have you been doing the EN workouts?  Last year I did Mark Allen and it is mostly easy stuff. I felt really good during training but I think I left some speed on the table.  Not fitness but speed.  I think a program like that can work but I think it takes more then one season of it (I used the BT intermediate program for my other HIMs).

Kim - I just finished week 2 of the OS plan so not very long.

I can definitely see where people can run in to trouble with this approach.  I probably would not recommend it to anybody until they have plateued a little bit and are looking for a new approach but have a solid base in Bike/Run and are not susceptible to injuries (at least for the running aspect).

From my very short time in the plan it is very apparent that you need to take recovery seriously to get the most benefit and continue to hit the workouts each day.

Yeah, wind is a big factor for me as well but having been stuck on the island for 3 extra days once due to a snowstorm (pre-bridge) I know what you mean about that ocean wind.  Another thing is the sun.  In Arizona, more then any other place I have experienced, the sun makes a huge difference.  So 30's in the dark and 30's in the sun are like night and day to each other.  One is darn right miserable and the other is actually quite comfortable (once you get use to cold again).  I can go much lower in temps with that lovely bright sun out

I've never run in pants...NEVER...lol.

If I saw Bryan out on the road, I'd go find a motorcycle and go steal his KOMs.

I'm about to head out the door for a golf tournament.  I think I'm going to put my edge 500 in my pocket so I can download it to garmin connect and see where on the golf course I went...LOL.

So, I've been pretty slack.  No real long-ish rides in some time.  No big deal, I've being doing alright on the trainer.  I head out for a 50 mile group ride this Saturday.  I figure I'll give the  "A" group a go - they promised tempo, you know "winter pace." 

Before we roll out, I talk to about four other people about eventually dropping and all riding together.  Not sure what happened to that crowd.  Well, the group rode tempo, but dang near tempo'ed my arse into the ground.  I typically don't mind the pain locker, to a degree, but I could do without the hamstring, quad and calf cramps.  To make matters more awesome, one of the guys waited to ride me and one other guy back^* after the big arse hill - about 3 miles on the rivot.  I was dead. 

Group eventually tacked on an extra ten, while me and my suffering buddy limped back home.  Dehydrated, underfed and overplaying one's fitness is no way to ride.  I'm sure it'll be better this Saturday. 

*If I haven't mentioned it already, I am very lucky to ride with a group of both very good and extremely nice cyclists.  

had a very good weekend, followed up Saturday's bike/run brick with a 10 mile hilly run with a good friend (preceded, and followed, by Peet's coffee), then breakfast with the wife, a  few chores, then headed to a new pool and swam 4K, using an old standby:

all on 1:30 base

1 x 400
2 x 300
3 x 200
4 x 100
1:00 rest
4 x 100
3 x 200
2 x 300
1 x 400

Followed by the most delicious breakfast burrito ever.  and a nap.

Sounds like a great suffer session!  It really does sound like you have a good group to ride with, very lucky!

That is most definitely nap worthy!

I'm have a "technology hates me" day.  Went for a run with my wife this morning and the batteries in my watch died about 2 minutes into it.  Then, on my 2 hour ride this afternoon the batteries in my Powertap died!

Power was restored on Saturday finally. That was a looong, cold couple of weeks. I spent yesterday doing manual labor at one of the shore towns on a clean up crew and am feeling it today. Sea muck is nasty stuff. 

Interesting question posted earlier about shorts vs long pants. I've been sleeping/living in any bit of winter Under Armour I could find while we had no heat. Tonight it was 60F outside and I was running in shorts. Go figure. I normally run in tights (really like the CWX) when it gets into the 30s, especially if there is any crappy wet stuff on the ground. 

I need a nap just reading that.

Great job! Congrats to your wife, too.

ChrisM - 2012-11-13 12:41 AM Been dealing with tight calves since upping mileagel on barryp. Always been a problem for me. On tonights measly 3 mile run the left one got too tight and painful to continue. Didn't pop like they usually do. But here lying watching MNF it's really tight and difficult to walk. I dont do well with injury (I am sure I am not alone here). Hopefully it is a few day thing. I went injury free all Tri season so that was good but appears I am still going to have to work on this. Plus, today is 20 weeks to Oceanside , supposed to be the start of my official training program.

I get those tight calves from higher mileage running too Chris.  In the past I just dealt with it, I either sucked it up or backed off.  Lately I've been using the foam roller and it seems to be working well.  Might want to give that a shot if you have one.

axteraa - 2012-11-13 2:27 AM

ChrisM - 2012-11-13 12:41 AM Been dealing with tight calves since upping mileagel on barryp. Always been a problem for me. On tonights measly 3 mile run the left one got too tight and painful to continue. Didn't pop like they usually do. But here lying watching MNF it's really tight and difficult to walk. I dont do well with injury (I am sure I am not alone here). Hopefully it is a few day thing. I went injury free all Tri season so that was good but appears I am still going to have to work on this. Plus, today is 20 weeks to Oceanside , supposed to be the start of my official training program.

I get those tight calves from higher mileage running too Chris.  In the past I just dealt with it, I either sucked it up or backed off.  Lately I've been using the foam roller and it seems to be working well.  Might want to give that a shot if you have one.

Ditto on the foam roller.  Higher mileage always does it to me. Massage to get you started wouldn't hurt either

Nice!!! I'm doing great. I haven't been to the gym so I haven't weighed myself but my diet has been really good and I have tons of energy.