SBR Utopia - OPEN (Page 69)

Well our nice warm-up was shortlived as it was 21F and 5F windchill this morning and sidways snow coming off the lake...getting out the door was a little tougher but got it done.

Considering another shorty run at lunch although I will probably throw the yak trax on again this time as we got a couple inches overnight.  Another 5-10 inches forecasted over the next 36 hours.

Ben - see what you miss on the other side of the pond!!

I kinda liked it.  This is my first time doing any of the Sufferfest rides, so they're all new to me. 

Sometimes I like when the power output is constantly changing as it makes the time go by quicker....but I also kind of like relatively steady output because I can just put my head down and push through it without having to worry about missing anything.  I'll definitely be doing all of these rides again.

Does Sufferfest advertise what the videos are targeting (other than generic terms like speed, climbing, etc)?  For example, Jorge's TR plan is targeted at improving your 20 minute power....part of his plan on BT targets 8 minute power, I believe.  Seems that some of the SF videos have you doing a lot of sweet spot work than the other rides I've done so far. 

Haha! We've certainly had a mess dropped on us from that one. Thin layer of snow & ice is what's left. It's amazing how much that little change in latitude can make. My brother typically sees a lot more snow up in Madison than by me, even though we see the same storm systems. We've had all snow gone, even the plowed drifts, but could still go 1 hr north for great ski conditions. And that was cross country, so no making snow.

riorio - 2013-01-30 3:12 PM Thanks for letting me whine....I made it through a half day at school in flip flops (thank goodness I live in AZ) and it was sooo worth it. This is not tri related but Ill share anyways because it's these stories that remind me why I love my job so much and always puts things into perspective....before I took the kids outside I explained that I couldn't walk very well and that I had a sore foot...down on the playground a severely autistic student came up to me with a 3 foot stick he had found, he demonstrated to me how to use it as a walking stick and put it in my hand, kissed his fingers then touched my foot gently....this is a child who is said to lack compassion or empathy yet he did the most kind thing for me. I was so excited to share this with his mom today, and that is why I will hobble to work again tomorrow even if my foot hurts

That's so beautiful and sweet. Thanks for sharing.

Not really. They put together some challenging things and it's more for us to use them how we see fit. Jorge's is a whole program, so it would be up to us to select from the workouts to best work on say 20 min power.

For my purposes, I've largely separated them into more threshold focused or VO2 focused. Anything with a 20 min (or bigger) block is definitely threshold focused. Angels & Fight Club are right in the middle. They could go towards either depending on how hard you go. Both are very hard to do for VO2 focused with their interval lengths. The rest would be more VO2 with their short duration, but high intensity. They do add in sprints, climbs, etc to make it more interesting, but I usually pass over those.

KansasMom - 2013-01-31 9:10 AM

riorio - 2013-01-30 3:12 PM Thanks for letting me whine....I made it through a half day at school in flip flops (thank goodness I live in AZ) and it was sooo worth it. This is not tri related but Ill share anyways because it's these stories that remind me why I love my job so much and always puts things into perspective....before I took the kids outside I explained that I couldn't walk very well and that I had a sore foot...down on the playground a severely autistic student came up to me with a 3 foot stick he had found, he demonstrated to me how to use it as a walking stick and put it in my hand, kissed his fingers then touched my foot gently....this is a child who is said to lack compassion or empathy yet he did the most kind thing for me. I was so excited to share this with his mom today, and that is why I will hobble to work again tomorrow even if my foot hurts

That's so beautiful and sweet. Thanks for sharing.

Agreed, wonderful story

Oh my goodness. I am Exhausted! Just wrapping up a big running month. I went snowboarding all day yesterday and then went to track practice. Our workout was 5 x 1200 @ 4:48. Our splits were:

4:47 
4:48 
4:46 
4:47 
4:40 

We sped up and dropped 8 seconds off of that last rep. I was thinking that I was only going to do 3 or 4 reps since I was so tired from snowboarding but then they asked me to lead the 4th rep and by the time I finished that I figured I may as well finish out the workout. Little did I know they were going plaid on that last rep.

Well, my long-awaited 8mi trail race is upon me.  In preparation, I spent one week with a ridiculous schedule not running (no excuse, I understand), spent the next week at Disney** not running (no excuse, I understand) and brought home a nasty sinus infection from those filthy masses.  In other words, I'm ready to kill it.

I am currently accepting prayers, good wishes, potions, spells, alms and such.  Also, telepathic heating implements for the 29* (and "feels like" 21*!) start running through the creeks.  Apparently the first mile is just a big fat hill.  Can't wait!

**Disney was awesome!  I went with a pretty pisspoor attitude, but the kids were beside themselves the whole time and they have pretty good balance of rides and shows that the adults can enjoy.  Also, Hollywood Disney had a bunch of beer stands.

I like Hollywood Disney. 

GL with your trail run. I will say a prayer for you.

The whole thing just seems messed up to me. I think I'd end up face planted a bunch of times. 

Have fun :=)

Sounds like a perfect setup for an awesome race. 

Thanks.  And this is from the course description: "The national forest terrain is hilly and the trail is treacherous. Fallen leaves conceal rocks, roots, sticks, and holes. Expect to trip and fall at least once during the day. If you turn an ankle, keep moving."

Good luck man, just go out there, have fun and crush it!

.

.

Oh and HTFU.  

That sounds great! Just go have fun on the day and get through it. Think of it as an event to complete, not a race.

Enjoy your trail run, despite your illness.

I also loved Disney, and also went with a pisspoor attitude. After a few hours, I was a total convert. I loved everything about it and decided it was well worth the price of admission. I would have never believed I would think that as I was paying the $600+ to get us in.

That's right because there ain't no SAG.

Blasphemy!  Keep that nonsense in TT.

Thanks to everyone for the well wishes.  Looking forward to it.

I also had a nasty VO2 test on the bike and was pretty disappointed with the results, although that was probably due to misplaced expectations. Oh well, good motivation to put more time in the saddle when I get home. Will post more when I'm back.

Edited by kcarroll 2013-01-31 5:19 PM

I was kiddin around.. (not about face planting coz I would most certainly do that) 

Hoping you have a safe, fun, fast run. 

I got sick unexpectedly on one long ride, so backed it down some for the 150k the following week here. 

I'm used to doing relatively high volume training, which ain't happening right now.  (Work is killing me.  I've done 16 hour days the past several days, squeezing a modicum of training in where I can, and trying to remember that I'm a father.)

Raise your hand if you've been in this position.

My solution, at present, is to do a lot more intensity.  Like in yesterday's run I did 4x1 mile pretty hard, which is not a workout I'd normally do at my current volume.  I also did some fairly hard intervals on the bike.  (So yeah, today I ran REAL easy, lol!)  I know that this is a high-risk strategy, and it's one that I've argued against in the past.

Thoughts?

Back to work...

(I am following along with the fast-paced discussion here; just very very little time to post...)

Well, try to work with what you have. Not sure of just how much time you have. I've taken the idea of generally making sure that I hit a couple of the workouts for swim & bike hard, then bring up intensity of the others as I'm able, but I have to still be able to hit the hard ones up where I should be. And by hard I'm thinking in the area of threshold. Possibly over here and there if you want some of that work too.

Running still tends to be easier, but maybe hitting a couple spots harder. I'd probably try for something keyed in on threshold with these, but for 15-20 min each, maybe? I tend to get hurt with too much moderate and would still tend stay out of the moderate area. Maybe some, but wouldn't try to put it all in there. You've put in some miles in the past which could help with durability, even though they weren't right before doing this.

Is your schedule at least consistent enough to figure out timing the hard ones?

Ok...I just have to ask...how long were you riding with others before you decided it was time to drop everyone off your wheel?  Or was your idea of "backing it down some" was waiting till the 10k mark before breaking away?  LOL.

3500 meters in the pool this morning - the kids are starting to taper so lots of extra rest in the sets.  

I got on the scale this morning and didn't like what I saw.  Time to start paying a little more attention to what I am eating!