Tomorrow I start the OS with a bang – a Functional Threshold Test (FTP) on the bike Drainer down in the Pain Cave. It will consist of a warm-up then 2x20’ (2’) – a 42 minute, puke inducing, all out effort. For the next 20 weeks I will be spending many miserable hours sweating downstairs in the PC. Workouts on Tuesday, Thursday and Saturday are on the Drainer. Run workouts on Tuesday and Wednesday will most likely be DeadMill sessions, but I will try to get my Sunday runs outside as much as possible.
To get myself ready mentally tor the FTP test, I have done 3x8’s, 2x10’s and 2x12’s on Tues, Thurs, and Sat and I can honestly say 2x20’s scare the crap out of me! I just may need that barf bucket before I get done…..
The other thing I was working on this past week was a 100 pushup challenge. I tested on Monday then tried to get all 3 daily workouts in a row starting Wednesday. Day 1 and 2 went OK and I was able to hit my targets according to the plan (week 3, column 3). Friday didn’t go so well. I knew I should have waited till the weekend but was anxious to get done (stooped). The other difference on Friday was sticking to the 120 second recovery breaks. On day 1 and 2 I had given myself 15 to 20 minutes between sets – made it easier. When I asked the EN forum about it, I was scolded for my pansy-ass efforts…. I think at that point I knew I was going to fail the week and have to repeat. I did reasonable well and hit 4 of the five sets: 22, 30, 20, 20, and 20. Thing is, the last 20 was supposed to be 28 and it was impossible to get a single pushup past 20. The entire last 20, my arms were limp like spaghetti, and my core quivered and shook with every effort. I got half way up on 21 and collapsed. My shoulders and arm are still sore from the effort. In my defense, prior to Monday’s 30 pushups, I had not done a single pushup in nearly a year, and even then it was not more than a few times. This past week in 3 sessions and test I completed 332! Next week I need to get to 340 for me to move on to week 4.
Run Strong
Sunday, October 31
Wednesday, October 27
How hard can that be?
I looked at the pre-season schedule to see what I could do to get ready for the Out Season (OS). I just finished a marathon and only had 1 week to prepare, but the sheet had 4 weeks of buildup. So, where do I start? Even week 3, the toughest week, didn’t seem all that difficult – I decided I’d begin there.
The bike session was simple enough, WU 10’, MS 3x8’ (5) @ z4, CD. I mean really – it will be less than 45 minutes. I can do most anything for 45 minutes, right? Three minutes into my first interval I realized I was in trouble. I thought I started EASY, but now I’m I feel like I’m gonna die and I still have 4 ½ minutes to go! Somehow, the 5 minute recovery only took 2 minute (seemed like it anyway) and I was back mashing the pedals. Second interval went better – started even easier (wimpier) and had better cadence. By the end of the third, I was done – I mean totally spent – toast – wiped out – finished! And it looks so easy on paper…….hmmmm.
I am beginning to wonder about the test next week. That will be a KILLER. After warm-up, it is 2x20’ (2) @ z4 effort. That’s 40 minutes going as hard as I can with next to no break at all. The general plan is to go so hard you puke just as you end! I keep reading about how you need to have a trash can by the bike just in cased. Nastiness……
Pushup Challenge – yeah that’s hard too. I tested yesterday and managed to get 30 good form pushups before I collapsed right there. Good thing there wasn’t a puddle of drool – though I suspect when I get farther along there might be…… yuk!
Today at work I started the program. According to the rules, 30 pushups has me at level 4 (what ever that means) starting on week 3. So today I did 14, 18, 14, 14, and 20 for a total of 80. The last 20 were hard. I wonder how sore I will be come tomorrow……
Tonight is a run night. The plan calls for 50’ at z2 with 5x20” strides. Most likely it will be around 6 miles. I just hope it isn’t pouring rain when I get home. Unlike some others (Caratunk Girl), I don’t enjoy running in the rain all that much.
Run Strong
Monday, October 25
But I can't read it....
New look. Had some off-the-record comments that my blog was too hard to read with the transparent background, so..... I had to do some minor renovations. Critiziems, both constructive and critical are welcome. Of course, if no one actually reads it, well then it is a mute point.
Hey Mandy, no need to write sympathy comments. I'm a grownup now and I can take the isolation of not having validation. :-)
No, training tonight. tomorrow I do have another pre-OS bike session: 3x8' (5') @ Z4. Also plan to start 100 pushup challange tomorrow as well. I will do the test in the AM and the bike intervals after work.
.... I wonder if anyone has seen the fluffy bunnies tonight?
Run Strong
Hey Mandy, no need to write sympathy comments. I'm a grownup now and I can take the isolation of not having validation. :-)
No, training tonight. tomorrow I do have another pre-OS bike session: 3x8' (5') @ Z4. Also plan to start 100 pushup challange tomorrow as well. I will do the test in the AM and the bike intervals after work.
.... I wonder if anyone has seen the fluffy bunnies tonight?
Run Strong
Sunday, October 24
Post Mary Noodling
Today was a run day. My first since MDI. Felt good to get out and feel the rhythm of the feet. After a sleeping late and several cups of coffee, I put my season training plans away and dressed for cool weather running. It was 48* with a light NW breeze – perfect for me. Shorts, tee, arm-warmers gloves and a beanie to start.
The plan was to go 20 minutes easy and turn around. Well, as I crossed the bridge towards UMO, I decided I should see how far it was to the UMO track. Next week I start my Out Season (OS) and will need to do a 5K vDot test and that would be a great place to do it. Twelve and a half laps – nearly all out on a uniform surface, no hills and wind not a one-way factor. When I got there it was empty so I started around. My Garmin chirped mile 3 on the back stretch and I exited on the other end. I probably should have gone back the same way but wondered what the distance was the other way (Stillwater to Bennoch).
It felt so good not to be concerned about heart rate or pace for a change. I sped up a little, then slowed way down for a bit. It was like since I didn’t have to stay on pace, I intentionally altered it – because I could. Most of the time when running I get so ‘in the moment’ of running I forget to look around. Today it was just the opposite. Just noodling along, checking out Halloween decorations, watching crows arguing over some road kill and the like. Unstructured running. That’s what got me started so many years ago. Sure I like the training and data tracking and all. But every now an again, I need to go out and just run. Today was that day.
Maybe I should insert ‘Noodling’ days into all my training. It would be nice to noodle at least twice a month. Hhhmmmmm….
Yesterday I did a demo set of intervals on the trainer. Carole came down to join me. She was doing a 4 mile walk-run on the DeadMill. We had Bourne Supremacy queued up for distraction. I don’t think either of us saw any ‘fluffy bunnies’ but we really didn’t expect to either…… After a 5 minute warm-up I hit the interval button on my Joule and quickly spun up to speed. The first 4 minutes seemed too easy but that feeling didn’t last past minute 6. By then I was getting to understand what I was in for…. I knew nothing. At 10 minutes I found myself looking at the clock about every 20 seconds. Finally I hit the 12 minute mark – gasping for air. Four minutes later I was starting my second 12 minute session. This time I felt the burn start much earlier. I tried not to see the clock till I though I was close to the end. No way! That had to be more than 8 minutes! Must be something wrong with the clock. By 10 minute mark I was looking at the clock every 10 second. I didn’t think I was going to hold on till the end. Of course I did. I can’t quit. I hardly even started.
Still learning about the trainer and the power meter. That will be a long slow process I think. At this point the data are not important. mostly just trying to get to a place so I am ready to test next Monday. Protocol for the test is WU then 2x20’ (2). Meaning start with a warm up, then two 20 minute intervals with a 2 minute recovery in between. My normalized average power for the 42 minute session will be my FTP (functional threshold power) that will guide all my training until I retest 4 weeks later.
Run Strong
The plan was to go 20 minutes easy and turn around. Well, as I crossed the bridge towards UMO, I decided I should see how far it was to the UMO track. Next week I start my Out Season (OS) and will need to do a 5K vDot test and that would be a great place to do it. Twelve and a half laps – nearly all out on a uniform surface, no hills and wind not a one-way factor. When I got there it was empty so I started around. My Garmin chirped mile 3 on the back stretch and I exited on the other end. I probably should have gone back the same way but wondered what the distance was the other way (Stillwater to Bennoch).
It felt so good not to be concerned about heart rate or pace for a change. I sped up a little, then slowed way down for a bit. It was like since I didn’t have to stay on pace, I intentionally altered it – because I could. Most of the time when running I get so ‘in the moment’ of running I forget to look around. Today it was just the opposite. Just noodling along, checking out Halloween decorations, watching crows arguing over some road kill and the like. Unstructured running. That’s what got me started so many years ago. Sure I like the training and data tracking and all. But every now an again, I need to go out and just run. Today was that day.
Maybe I should insert ‘Noodling’ days into all my training. It would be nice to noodle at least twice a month. Hhhmmmmm….
Yesterday I did a demo set of intervals on the trainer. Carole came down to join me. She was doing a 4 mile walk-run on the DeadMill. We had Bourne Supremacy queued up for distraction. I don’t think either of us saw any ‘fluffy bunnies’ but we really didn’t expect to either…… After a 5 minute warm-up I hit the interval button on my Joule and quickly spun up to speed. The first 4 minutes seemed too easy but that feeling didn’t last past minute 6. By then I was getting to understand what I was in for…. I knew nothing. At 10 minutes I found myself looking at the clock about every 20 seconds. Finally I hit the 12 minute mark – gasping for air. Four minutes later I was starting my second 12 minute session. This time I felt the burn start much earlier. I tried not to see the clock till I though I was close to the end. No way! That had to be more than 8 minutes! Must be something wrong with the clock. By 10 minute mark I was looking at the clock every 10 second. I didn’t think I was going to hold on till the end. Of course I did. I can’t quit. I hardly even started.
Still learning about the trainer and the power meter. That will be a long slow process I think. At this point the data are not important. mostly just trying to get to a place so I am ready to test next Monday. Protocol for the test is WU then 2x20’ (2). Meaning start with a warm up, then two 20 minute intervals with a 2 minute recovery in between. My normalized average power for the 42 minute session will be my FTP (functional threshold power) that will guide all my training until I retest 4 weeks later.
Run Strong
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