Week 20 - Intensity (Updated)
· Sep 16, 08:01 PM
What does it say when my most comment inspiring post of the summer is about ice cream and how to best add chocolate to it? Should I be writing a food blog instead? Regardless, it’s good to know I’m not the only one that appreciates good chocolate, and Uncle William’s suggestion will be getting tried soon. And now, back to training.
The focus has shifted. We just had our first team meeting on planning travel, race schedules, etc for the winter. I’m in charge of Houghton. Anybody got a good line on housing for about 6? I digress. In light of the tiredness of last weekend, and the easing of last week, I came in to this week feeling pretty decent. I also came in about 12-13 hours and 3 ODs short of where I planned to be for this block. It crossed my mind briefly to go for big volume, throw a couple of ODs at the weekend and “finish” the block. But I’m not sure what that would have gotten me. Race season is now 10 weeks away, and we’re getting to the point where it’s time to start turning some of the aerobic gains into something that will make me go fast.
I’m not giving up on ODs, or volume, but things are coming down. I don’t think I’ll see much over 20 hours in a week for the rest of the fall/early winter. I’m going from a summer of 2-3 ODs per week, to 2-3 per month. I plan to fill the reduction in the load with some intensity. I’ve been on a rough average of 1 intensity per week for the first 19 weeks of the year, and now that’s going to change. Up to 2-3 for a while now. It takes quite a bit more to recover from the harder workouts, and it’s time to make the gains there. The aerobic gains aren’t going to go away, but since racing doesn’t happen at 140 bpm, it’s time to move on.
Monday: DP 1.8. Team was doing some DP intervals, but I was awake from 3:30 to 6 before falling back asleep for an hour. Sometimes it just happens. Not fun. Felt better through the ski.
Tuesday: Skate 2. Did a sustained effort bouncing on both sides of threshold. New route on Putnam, Awbrey Glen, Mt Washington and up to COCC, maybe I’ll Map My Ride it if I get motivated. 45:47. Felt okay. First intensity in 2 weeks, not really sure what to expect. Shins were good, scraping is working. Thanks Chuck! PM: Run 1.
Wednesday: Skate 2.4. Felt pretty good. Easy and pretty strong. Confidence is coming back. PM: Run/Core 1. Some ski walking with bands. Going to feel good for tomorrow’s intervals running and bounding!
Thursday: Run 1.8. 3×8:40 running/bounding intervals on the power line off century. Hard. Legs were definitely feeling yesterday (I hope) and I was working hard. High side of threshold for the most part, but the top of the climbs got to be pretty tough efforts. Held it together technically pretty well. MTB 2.2. Fun ride with Josh. Dusty.
Friday: DP 2.8. Feel pretty good, though my legs are tired, tired, tired today. Good thing I didn’t use them.
Saturday: Skate 2. Very easy. Legs felt a lot better, up to Tumalo Falls and back.
Sunday: Skate 2. Same Route as Tuesday. I did not feel good – well, I felt great, my legs were pretty bad though. They were tired (feeling the intensity and bounding of earlier this week I think). Got into my legs pretty well (without working too hard to do so), but not really into my lungs. HRs were mid-high 170s when going “hard”, about 5 beats lower than Tuesday. 44:57 … Not really sure how to explain the speed difference, except that feeling good as a whole must be more important than just having good legs. I guess that’s nice to know for this winter.
Review: Well, not bad for the first “intensity week”. A lot of skating, and my legs are definitely feeling it, I’m going to have to rest up a bit before next weekend’s rendez-vous with Moosilauke. Between this and the email I just got
Hey Brayton,
Can you send me directions on how to drive to the start and how to find the race trail. I would like to preview the course tomorrow. Thanks, Kris
I think I’ll have some fast company. Better be ready.
YTD: 19/52.25/352
Commenting is closed for this article.
Bratton, You refered to shins and scraping,what is scraping?
— Bill Jahn Sep 15, 05:14 PM #
Brayt,
I had a place in Houghton reserved that I will likely bail on. Right next to the Houghton Hancock bridge, condo with 4 BR/2 BA, Kitchen, Cable, internet, etc. The price was very reasonable for 6. Call this week if you’re interested.
Will
— Will Sweetser Sep 16, 09:11 AM #
I’ve been having some problems with my shins tying up when skating. Kind of like mild compartment syndrome I think (if such a thing can exist). Chuck has been scraping my shins with wooden paddles. The idea is to inflame and break down the mylar sheath around my calves, which I then stretch and have them accommodate the muscle a little better. It’s really not fun when they’re tied up. It makes standing hard. But if I had bad compartment syndrome I’d just fall over when skating sometimes…
— Brayt Sep 16, 08:11 PM #