Just in from the track interval workout that closes week one of the Endurance Nation "out season" plan. 15 minute warm up with a few strides, then 3x800 at about 'threshold pace' on the East Meadow High School track. The inch of freshly fallen snow made for a little extra fun :) The groin pull is still present but i cant really call it painful, just present. I also noticed my foot falls seem more even. Some of this is from the rolf work i am sure.
The week started with a bike functional threshold time trial on the trainer. I screwed up and didn't push hard enough on the first try Tuesday morning, so redid the test Tuesday night. I don't recommend doing this, twice a day. 2x20' as hard as you you can sustain really sucks. Wednesday morning I could not get out to do a 5k run time trial, so i used the time from the 5 mile turkey trot a week earlier.
The values I developed from these first time trials will be used to set intensity levels for workout over the next 3 -4 weeks, until the next round of measurement. Looking at my numbers in relation to the others I see posted on the EN forum, I could easily become discouraged. I need to remind myself that the idea here is to improve my own performance over time, in relation to myself, not someone else's test scores. It is possible, come to think of it, that the fitness loss I have had with a 2 month lay off really sets me up for significant percentage improvements in a short period of time. Unintentional sandbagging.
Functional Threshold Power 164
Watts/ Kilogram 1.6
Threshold Heart Rate 137
(This is down from 187 and 1.9 on 9/1/08 measured on Bear Mountain Cent)
5 mile pace 8:53
(This is slighlty up from 33 measured 9/21/08 at Phillie Distance Run half marathon)
My weight is now 220 pounds, up 10 pounds since early October. I measured by body fat percentage last night using an online calculator. The tool uses weight, age and some body dimensions to estimate percent fat. I scored 26.6% (fat). Not sure how accurate the percent is, but the compnoent measurements were as follows:
waist (belly) 45
That first measurement I think is key to my cycling efficiency also, as I am finding my knees are hitting my stomach and my chest is somewhat constricted in the aero position.
So i have some targets set for the next 15, and I will see how this first period goes.
FTP >190, w/kg >2
Stomach circumfrence 36"
Body Fat <20%
In addition to the running and cycling, I need to add some core work, which will be modeled on the "Grease your Groove" plan using sit ups, crunches and pull ups. Also need to keep focused on the healthy, clean diet, stretching and plenty of rest.
I do feel good this morning, legs a little tired, but feeling healthy and strong.