Your Endurance Lifestyle. Redesigned.

Post Written by Patrick McCrann. You can follow me on Twitter here.

The Overview
Over the hump in terms of the OS (week 11 now, of 20) has me excited to push onwards. Things haven’t been easy; just as I have been recovering from a cold, Emma gets some hanta virus dealio that puts her at home most of the week — and barely sleeping at night. As a result, my already tight schedule of sleep/work has been pushed way out of whack causing some hiccups. Nothing serious, but not being able to do the .85 work at the end of my main sets has reduced the overall impact of my workouts (see the chart above). It’s not that things are easier, it’s just that I can’t sustain the total work needed to create the fatigue I should be getting. Will be working on that as we move forward for sure.

I spent a lot of my free cycles this week on the Run for Haiti Project, a short-term, high-impact fundraiser designed to raise funds for Partners In Health. Athletes pledged to raise up to $2500 and then run a mile for every $100 donated. A very cool thing to watch spread and grow, and happy to raise the funds for such a worthwhile organization. If you haven’t donated already to one of the participants, today (1/18) is the deadline to do so. Please visit the RFH site and find someone…make them run a bit more today!!!

Body Comp Update: Been as 175/6 all week, and just psyched about it. I am not sure how long it will last as it isn’t easy, but I am working on it. Need to stay focused especially at night. Am good all day, then eating a bit a night b/c “hey, I’m already 175!” I had better watch out before it’s “hey, I’m only 185 (again)!”

The Workouts

Monday — Monday 31′ run at 7:30 pace…just got it done, emma sick.

Tuesday — Tuesday Trainer Ride: 50′ as 5 x 2.5′ @ 380W, then 20′ at .843 for a total of .917 IF and 70TSS.

Wednesday — 4 x 200, 4 x 800 all at 6′ pace. first treadmill workout of the season! #workworks

Thursday — 60′ trainer ride as 4 x 5′ @ 350, then 2 x 2.5′ @ 350. That was the easy part. Now for a day home with the kids (Emma still sick!). #workworks

Friday — Friday 9 miler at 6:52 pace, nice solid run.

Saturday — 2 x 20 as 321, 308 then 6 x 1′ at 350…pooped from long run on Fri, poor sleep & extra hours on Run for Haiti project!

Sunday — 25.3 mile long run for the Run For Haiti project. I kept the pace pretty reasonable, considering I haven’t run longer than 9 miles since October’s marathon. Ended up with 7.52 pace, including the hills of the Boston Marathon Course / Newton, so I’ll take it! As you might have guessed, I missed out on the run with the 2 x 2miles at TP effort; but it was for a good cause!

Stats Summary for the Week

Weight: 175-6…good, good.

FTP: 325 sounds about right…as long as I am rested, fed, and have sleep in me!

vDOT: Right here at 55….tempting to think faster b/c of what the treadmill allows me to do, but that’s not “real” speed, just faster running.

CTL: 61 TSS/day (previous week was 54.4 TSS/day), so not a harder week, but another solid one.

TSB: -15 (prev as -19.7). Hard to believe that with my weekly workouts getting harder, and me hitting them at 90% that my TSB is reduced. I think that there might be some fudging b/c I am manually entering my workouts (waiting on new ergomo download cable, ordered after two months), so we’ll see. Regardless, Sunday’s long run put the CTL in the right spot….even if it means I am totally out of whack! Time for a great day of rest and then focusing on the rest of January!

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