Week # 4 of OS and the build to Ironglüt

After digging deep last week and trying to fit everything into a few days the lesson was learned.  Funny thing is I new better then to do what I did but didn't want to miss a workout.  Funny how it feels good during and right after but each days wears on the body and by the fourth day your body gives you the warning signs of take a day or two off or we will lay you up with an injury.  The point was taken and I had Friday and Saturday off.

Come the start of week 4 I was ready to roll.  During this week I added a few more bike workouts from the SufferFest rides and videos.  Great workouts and really pushes you to the max.

Note I am also cont to build for Ironglüt.  This is an indoor century ride that must be completed in 6 hours or less.  Last year I completed it with about 10 minutes to spare.  Hoping to knock a lot of time off of that!!!  This is put on my our local racing team www.IM4RM.com and all monies raised goes to benefit Children's Cancer Connection.  So on the scheduled Saturday rides we have been increasing the time in the saddle over many weeks.  Our hopes are come April 7th we are able to handle the 100 miles on a trainer and at the same time enjoy the event.

Click here to check it out: IM4RM's Ironglüt

Monday

• Swim-5,000 yards.  Worked on rolling, bilateral breathing, and lots of propulsion drills.  Ended with a few 100's, 200's, and 300's.  I always warm up with a very easy 1000.   http://connect.garmin.com/activity/267105054
• Monday evening I downloaded my first Sufferfest video and was like a child the morning of Christmas.  I just had to try it out.  This workout was called, "The Wretched".  They named it appropriately cause it was difficult but fun.  This was done in lieu of Tuesdays FTP work.
• http://connect.garmin.com/activity/267642950

Tuesday

• Duty day at the fire station.  I showed up early before shift and knocked out the prescribed 25 minute run at my EP(easy pace)-8:20 plus 5 up hill strides.  I do all of my running in the winter on a treadmill unless its above 35 degrees.  Up hill strides are done for me at a 4% incline and a pace around 6:20-6:00.  

Wednesday

• Today was the prescribed 60 minute run with the main set being 2x1.5 mile repeats at TP(threshold pace) 6:44 pace.  
• I warmed up for 1 mile which also included 4x30 sec strides.  
• 1.5 mile repeats were done on 10:05 and 10:07
• I then did 3x1 mile repeats with 2 min of EP running as rest in between each set.  They were done at 6:40-6:44 miles.
• All were ran at a 1.5-2% incline
• New 2013 record for me.  8.7 miles in 60 minutes
• In the evening it was time for Sufferfest video #2.  This one was called, "The Hunted".  It was working on FTP's and then in the middle of the FTPs it threw in a few VO Max.  It was fun.  Struggled a bit during the 20 min FTP but came back and finished strong.
• http://connect.garmin.com/activity/267985184

Thursday

• Today was the prescribed VO Max work.  With these the goal is to hit 120% of your current FTP.  My current FTP is 250 so my goal was 280-300.
• Was a bit worried after doing yesterday big run and bike
• Started out in the warm up and felt great and away we went.  
• Had a great wko with all targets hit and was able to finish the last 12 minutes strong.
• http://connect.garmin.com/activity/267984334

Logistics so far for week #4.  All info from Garmin Connect

Count:	6 Activities
Distance:	72.85 mi
Time:	6:09:29 h:m:s
Calories:	3,341 C
Max Distance:	19.48 mi
Max Power:	612 W
Avg Power:	220 W
Avg Bike Cadence:	82 rpm

Running

Count:	2 Activities
Distance:	11.97 mi
Time:	1:25:00 h:m:s

Biking

Count:	3 Activities
Distance:	58.04 mi
Time:	3:00:00 h:m:s
Avg Speed:	19.4 mph
Calories:	2,392 C
Max Distance:	19.48 mi
Max Power:	612 W
Avg Power:	220 W
Avg Bike Cadence:	82 rpm

Swimming

Count:	1 Activities
Distance:	2.84 mi
Time:	1:44:29 h:m:s
Calories:	949 C
Max Distance:	2.84 mi

Friday

• This is a scheduled day off.

Saturday

• 46 miles of biking with overall intensity of .86

Sunday

• Run 13.1 miles in 1:27:11
• 1000 yard swim to loosen up and then soaked in the hot tub
• 60 min ride...last Sufferfest vid of week......92 intensity

Week 4 totals:

Week 4 totals: 11 hours47min31sec

• Total bike time: 6:31:37......123.46 miles
• Total Run time: 3:10:16.....33.04 miles
• Total Swim time: 2:05:38......3.51 miles
• BOOM!!!!! next up......OSADV Week #5

Jan 2013 totals for the month:

• Swim 8.01 miles and 5:26 hours
• Running: 111.41 miles and 14:30 hours
• Biking: 325.25 miles and 17:22 hours

2013...Week # 3 of the OS

Week 3 of the OutSeason had to be crammed in for me d/t the fact I am working at the Fire Station and would not be able to get Saturday's wko in.  Therefore, I did a few things that I would certainly do differently next time.

• Monday-Swim 2000 yards

• Tuesday-Did Bike #1 at 0500-this concentrated on FTP's.  This was followed by the brick run.  1545 this same day I did bike workout #2 and this concentrated on VOmax which are to be done at 120% of your current FTP.  I nailed this workout at 1.065 intensity and a new all time high normalized power of 253.  Therefore, I adjusted my FTP to 250.  

• Note my last outside tested FTP was 270.  This was clear back in May of 2012.  Now after doing 3 Ironmans and a majority of my training at .80-.85% intensity I knew I was going to have a lower FTP but I tested 2x respectively at 232 and 236.  So I was a little frustrated but wanted to go with this cause I didn't want to be swagging a guesstimated FTP and pay for it.  

• Well several of my workouts looked as if I was over achieving but in all due respect my FTP was set at 236 and the workouts were very easy so I was going with more of a perceived perception cause I wanted to be sure I was pushing my body cause in all reality that is what the OS is all about.  
• Thursday-I did the scheduled Saturday workout at 0500 with another training partner and WOW was it hard.  I thought it was going to be tough but doable cause of the past few days of training. 
• Well went into today with a negative 38.66 TSB, so again new I was going to have a hard time with the workout.  

• During the first 12 minutes of my plan it is a warm up.  We slowly build into it as we increase our power.  I then do 3x1 min bursts at 100% and then the last minute I push as hard as I can.  While doing this I pay special attention to my heart rate and see how it responds to the bursts and then to the recover.  Usually during my warm ups we are around 130-140.  Well today within 5 minutes I was at 160!!!!  I truly should have just bagged the workout and picked it up again tomorrow but I wanted to just see mentally and physically where my body, heart, and soul would allow me to go.  
• The FTPs today were 2x12 min (FTP 253-so goal was 240-253).  What we are taught in the house is if we can't do the prescribed workout then keep the intensity and cut the time up.  So after the first 6 minutes I had to take a one minute break and then was able to knock out the next 6 minutes but it was a complete fight.  I was playing games with my mind like pedal at 70 for one minute then 80 then 90.  Well that only worked for a bit.  The second 12 minute block I had to break up into 4x3 min FTPs.  
• We then had 2x15 minutes at .80-.85 intensity(202-215).  This wasn't much easier but we knocked it out.  Took a one min break after the first 5 minutes then was able to take on the last 10 min at the prescribed dose.  Second 15 minute I had to break it into 3x5 min sections.  
• Then the 5 minute cool down I was able to hold around .88 intensity.  

Next up was the 50 min brick run.  Note I took about an hour break after the bike to stretch and roll.  Then it was game on.  It was to be ran at my MP(marathon pace-7:09) for 25 min then HMP(Half Marathon Pace-6:52) for the last 25 min.  I thought mentally for sure this was not going to be possible.  I always warm up for a mile at a very easy pace then start the workout.  During my warm up my legs felt really heavy and tired.  Well off I went-set the Tmill at 2% incline and 8.4 and 25 minutes was up then set to 8.8 and did the last 20 minutes.  The last 6 minutes I struggled but we pulled through.  Heart rate was soaring around 185.  Anything over that is dry heaving and retching mode for me.  Not a pretty site at all.  I new I was overly tired though cause twice the treadmill caught my foot and I was almost through off of the mill.  

Number out of Garmin Connect for the week:

• Swim: 3.42 miles and 2 hours.  Longest swim = 2.4 miles
• Bike-106.7 miles.  Time 5 hours and 41 minutes, ave power 209, cadence 81, cals 4,285
• Run- 30.15 miles.  Time 4 hours and 1 min.  Ave pace 8 mi

What I wont do again:

• I will never be doing 2 bike workouts in one day.  Specifically an FTP followed by VO Max
• I will not be overachieving above my now FTP of 253.  I believe that is where I should have been from the beginning so my goal now is to be able to reach .95% of that.  

What I need to be sure and do:

• Hydrate
• eat within 30 minutes of my workouts instead of 2-3 hours after
• Protein shake within 15 min
• Love each and every workout and be thankful I am able to do this and partake

2013 got a head of me

Wow off to a blazing start already.  Close my eyes and relaxed after my last event and January is almost gone already.

Lots happening this year and it looks to be an even more exciting year then last believe it or not.

I am continuing to train with Endurance Nation and am currently in the OS-OutSeason Advanced Plan week #3.  Things started off a little frustrating on the bike d/t the fact I laid down 2 of the very demanding tests for my FTP and came in respectively at 236 the first and 232 the second.  I was frustrated cause my last outside FTP was 270 back in May.  Then I started thinking a majority of my rides were no higher then a .85 intensity and I had done 3 Ironmans since and did a successful running block leading into the tests.

Well during the past 3 weeks my FTP has been climbing and this was noticeable right away cause the workouts were just too easy and the loaded FTP of 236 and the ending IF's were all well over 1.0.  Then yesterday I did two bike workouts and the last was a 60 min VO max efforts and I ended with a 1.065 intensity and a normalized power of 253.  My best workout of the year.  So I did adjust my FTP to 250 off of that workout.  I always ride 20-25 watts lower indoor on a trainer so that puts my back to my last outdoor test!!!!  Makes me happy.

Now my vDOT was improved by a point from my last test which was like last February.  I was a 50 then and my test this Jan I was able to score a 51.  Very happy and the workouts are going great.  I am running over the paces currently so I really believe I may see a jump in my vDOT coming in week 8's test.

I was recently accepted on to a local bike racing team called: Sakari Racing.  Excited about that and doing a few crits this year.
Here is our community face book page: Sakari Racing

Currently on Saturdays we have been riding 2-3 hours and still building as we prepare for the Ironglüt Deux coming on April 7th.  This is an indoor century ride.  You are riding your bike on a trainer and you get a total of 6 hours to complete the ride.  I finished last year with only 5 minutes to spare.  Would like to improve that this year.

Also I am remaining on team IM4RM this year as we continue to raise awareness and monies for Children's Cancer Connection.  The website has been getting daily updates and we are starting to look good.  The sponsors are flowing in so that makes us happy.  At the end of the month our fearless leader Caleb Pike will be getting our racing kits ordered.  Be looking for one of the most bad ass racing kits on the circuit this year.  You can find our web page here: IM4RM

BOOM!!!