3/29/09

MSP Block in the bag...time to rest!

I went back to read my posts from March/April of last year to see how this pre-season training compares to last year. One always wants to see improvement year over year in their training, and my wattage numbers are slightly ahead this year with the same heart rate which is nice to see.

I am about one or two days ahead of last year at this point and about 2-3 weeks ahead of my pre-season weight loss from last year.

I did 3 days of MSP Intervals this weekend targeting 96 - 100% of my my MSPO.

Friday: 2 reps of 18 minutes with 9 minutes rest between
Saturday: 3 reps of 10 minutes with 5 minutes rest between
Sunday: 3 reps of 8 minutes with 4 minutes rest between

I was supposed to hit a 4th interval on Sunday, but I was pushing a higher power than last year and dinner was ready, so I decided the gains in power output this year were enough to warrant skipping the 4th 8 minute interval. 2 of the 3 days last year for this block were done outside without a power meter. It was warmer and the ground was dry enough for some dirt riding this time last year. However, this year I did the 3 day block all inside on the C7i so I couldn't cheat and had my HR monitor and power meter. Not to mention, the recent snow kept me inside.

Everything else compares to last year. The first Psycowpath race is slated for this upcoming Saturday. So this week will be a bit of rest and recovery with some leg primers to get ready for race #1. I'll use the race as day one of the 2nd 10 day MSP block. I'm not sure if the race will take place as planned with all the snow, rain and lack of drying conditions. Maybe things have been different near Norfolk, NE, but I'll be watching the Nebraska site for updates this week.

3/27/09

2nd Block of MSP is underway...

After two days of rest, I climbed on the trainer to knock out 2 reps of 18 minute MSP intervals tonight after work before heading off to 2 student recitals at school this evening. The legs felt sluggish and I couldn't believe the amount of effort I was throwing at the first interval had such a low heart rate for the first 8 minutes. Finally it started to climb up to the target area.

My daughter dislocated her knee last week out in front of our house and has been on crutches or in a wheelchair until today. The X-Ray at the emergency room showed a chip from her knee is floating around in there. So an MRI was done this week and we will meet with the Orthopedist next Tuesday to read the MRI and see what exactly was torn and get a rehab going. She most likely will miss the entire track season this year (unless the MRI doesn't show any tears) and we can rehab her back to running form before the season is over. I guess I am being realistic after reading that the first time a young teenage girl dislocates her knee, it is a 1 - 3 month rehab period due to the ligament tear. Regardless, she was walking around this evening with her knee wrap and brace off and no crutches. Still limping, but progress is being made. She is so upset about missing track and doing her 100m and 200m specialties. I keep saying she has 4 years of high school coming, so not to worry. I feel for her...

More MSP intervals on Saturday and Sunday along with recitals, concerts and a dinner party. Next weekend is supposed to be the Psycowpath opening race, but weather does not look promising for things to dry out in Nebraska for the race to take place. It looks like a lot of rain and storms - and very little warm, dry air to get things ready. My guess is it will be postponed until later in the season. It already looks like things are shaping up to match last year's weather pattern. We had a 5" rain here earlier this week. So far, the basement is holding. But if we get another one of those....

3/23/09

MSP Phase grinds on...

The tongue hanging out, drooling induced MSP Phase is underway. Rather than take a week off following the end of the SMSP Phase of the Dave Morris plan, I headed out to the Black Hills and did some riding and skiing that bordered on some MSP interval on the bike training. I'm not counting that, but figuring it in as bonus on the bike singletrack riding and some leg work on the ski slopes before spring officially arrived.

Today, after taking a much needed week off the bike, I climbed on the basement torture machine and logged in my initial 2 x 10 minute beginning MSP intervals with an average of 252 watts. I'll try and log in about 30 minutes tomorrow night (be it 3 x 10 or 2 x 15).

Here are a couple of shots of some Black Hills spring break trail riding from Storm Mountain and some Terry Peak excellent skiing:

Loving the views...

You have to love the view....

Views are perfect...

No snow up here, but things were getting soggy fast after the sun came up...

Black Hills singletrack....

The bike before the trip...

ZoeyLikesTheJET

The bike after the riding...

Post ride dirt check...

I kept the bike in the cubby and pulled out the skis...

Unloading for the day at Terry Peak...

You cannot beat the South Dakota skies...

Little Hope run....

The view from 7042'....

Top of Terry Peak at 7042'

Hanging out...

On the old #2 lift...

Old #2 lift was open (first time in years)...

Memories of blue skies and #2

And the new Lundeen "Rock-N-Roll" mountain biking bronze sculpture in Rapid City outside of Scheel's:

Lundeen's Rock-N-Roll profile...

3/6/09

Final SMSP Block...

Yesterday called for an hour ride in HR Zone 2. I took advantage of the 78 degrees to head to Banner Pits and back.

Today was the 1st day of my final SMSP Interval Block.

Here's what I did for the peak minutes this season of these intervals:

Friday: 8 reps of 5 minutes on; 5 minutes off = total work time of 40 minutes

Edit - Saturday: 6 reps of 3 minutes on; 3 minutes off/6 reps of 2 minutes on; 2 minutes off/2 reps of 1 minute on; 1 minute off = total work time of 32 minutes

Sunday: Off due to eating too much Mexican Food

Monday: 12 reps of 1 minute on; 1 minute off; 5 reps of 2 minutes on; 2 minutes off; 2 reps of 4 minutes on; 4 minutes off = total work time of 30 minutes (done outside during a 2:15 hour ride)

Last year, I peaked at 44 minutes on this day and I peaked at 40 minutes the year before. I felt much stronger this year and not totally cooked after today's session due to my proper base building and handling of the phases leading up to this. I was able to hold a higher wattage and a higher heart rate today than in this peak day session one year ago. Make no mistake, a 5 minute SMSP interval had me barely hanging on the last 30 seconds of each rep, but I made it.

I will target shorter and higher intensity intervals the next 2 SMSP days before moving on to the MSP Interval Phase next weekend.

3/3/09

Gym Day...

I hit the gym after work today for upper body and core work. In and out in 35 minutes. I did 20 minutes of easy recovery this morning on my daily dog bike/walk routine. Another day or so of rest and the final block of SMSP intervals begins.

Off to the Girls State Tournament tomorrow morning with my kids to watch Indianola take on Sioux City North.

3/1/09

SMSP Interval Training Block #3 is underway...

And, just like my last post, the phase for hitting the maximum heart rate during intervals continues...

Here's what is on tap:

Sunday: 9 reps of 4 minutes on; 4 minutes off = 36 minutes of interval work
Monday: 15 reps of 2 minutes on; 2 minutes off = 30 minutes of interval work

I am a few days behind in doing this 3rd block, but I had to sing Schubert and Schumann in a Salon Evening Concert last night and wanted to be in vocal shape for that event.

Although I am tempted to ride outside, I am staying on the trainer to monitor and make my power for each of these 4 minute and 2 minute interval sessions. 4th and final SMSP Phase Block at the end of this week...

Reminder to self: No weight lifting during this block!!!