Results Talk, Talk Walks.
The final measure of our success, as coaches and leaders of a team of long course triathletes, are their performances on race day. Inside Endurance Nation there is no “look at what I did as a pro; look at the initials behind my name; look at my fancy business polo shirt…you gotta pay me $$$/mo cuz I say so.” Our results talk for us. We are going to regularly and repeatedly hit you between the eyes with the performances of our athletes and remind you that none of them is paying us more than $79/mo to be a member of our team and that you can try us out, for free, for 30-days. Until we close the doors on 5/1/2009, that is!
Note: This is the second results installment of 2009, please click here for #1.
Executive Summary
Joe Ruiz: Caesar Rodney Half Mary, Goal 1:52:35, actual 1:52:39, and a negative split
John Peterson: Shamrock Half Marathon, 1:41:40 (7:43/mi), first half mary, first run longer than 10 miles, negative split.
Michael Graffeo: 5k test, 19:29, a 1′ PR after only four weeks of Endurance Nation
David Ambrose: 24% FTP (from 209w to 260w) and 2.3 VDot gains during the 16 week Out-Season Program.
Trent Prough: 28% FTP gain (from 210w to 269w) during Endurance Nation Out-Season Program
David Vanette: 40% FTP gain (from 178w to 250w) during OS
Individual Athlete Stories
Joe Ruiz: Caesar Rodney Half Mary, Goal 1:52:35, actual 1:52:39, and a negative split
This past Sunday, I completed my first open 1/2 mary (Caesar Rodney 1/2 Mary). Up until now I have just raced that distance at the end of my HIM’s.
I planned my work and worked my plan. I followed the time tested 3-7-3 and it worked like a charm. Miles 1-3, I maintained a steady 9:00min/mile; Miles 4-10 – I hit 8:38 (I dipped below my goal of 8:35 but made it up on the last 3). My goal was a 8:15 in the last section and hit an 8:02. My average was 8:34. My goal was 1:52:35 and I hit 1:52:39. I love it when a plan comes together!!!!!!
This was my smoothest race to date. I was never winded and felt like I could have done another loop. Now that I know I could have pushed harder my goal will be 1:45′s to 1:49′s. This was a huge confidence builder for IMLP.
John Peterson: Shamrock Half Marathon, 1:41:40 (7:43/mi), first half mary, first run longer than 10 miles, negative split.
Race: Shamrock Half Marathon in Virginia Beach
Goal: I got some great feedback on pacing from the EN forum. I was going to really take it easy and just try to finish but I was reminded that we work in the OS for a reason. So I adjusted my goals to be consistent with my VDot predicted finish time. Goal time of 1:41 (7:39/mile = Z3/HMP according to my VDOT)
Pre-Race: Bagel with jelly about 90 minutes before race. Sipped on 20 oz of Inifinit up to race start. Jogged 1.5 miles from my house to the race start and literally jogged up right as the gun went off. Potentially too much warm up?
Race: Cold but very clear and no wind. Got off to a slower start because I just didn’t BELIEVE in my body. (Background: I have had chronic calf strains for 5 years while I have competed in sprints and olys. Never had the ability to run train long or much at all really. Got some orthotics to solve that and have been able to complete all training runs in Beginner HIM OS.) Attempted the 3-7-3.1 philosophy of pacing. Lap times:
Mile 1 – 8:15
Mile 2 – 8:01
Mile 3 – 7:48
Mile 4 – 7:35
Mile 5 – 7:32
Mile 6 – 7:36
Mile 7 – 7:39
Mile 8 – 7:44
Mile 9 – 7:55
Mile 10 – 7:46
Mile 11 – 7:29
Mile 12 – 7:32
Mile 13 – 7:04
Mile .2 – 1:37 (my Garmin had the distance at 13.2 miles??)
Total: 1:41:40 (7:43/mi)
Michael Graffeo: 5k test, 19:29, a 1′ PR after only four weeks of Endurance Nation
Joined EN a bit over a month ago. Did the 5k run test of 1st week of OS, and was within a few seconds of my 5k PR (been running hard some before EN), 20:24. I was a bit hot in the first mile, and was off-pace in the last mile. Basically happy, and looking forward to seeing where it goes.
Fast forward to this week, I went out a bit conservative, with the goal to build in each mile. Felt great, kept getting faster. Got to the end, hit 19:29, almost 1 minute PR. That’s the sort of time I was hoping I might get to this summer, and it’s only March!
David Ambrose: 24% FTP (from 209w to 260w) and 2.3 VDot gains during the 16 week Out-Season Program.
As I close out the OS plan this weekend, I am reflecting back over the last 16 weeks. Entering the EN world in December began with much anticipation, some optimism, and some fear. The “Book” and many forum posts spoke frequently about learning what WORK is. I wondered what I was getting myself into. I was naive the first week thinking..”this stuff isn’t too tough”. That thought quickly evaporated soon thereafter as the intensity, not the volume, of the workouts began to build a form a tolerable accumulated fatigue. An hour of working out here and there fits nicely into one’s life and I looked upon each new workout as a means to build fitness and get faster. Did I hit every workout over the 16 weeks? No, life took precedence over a few workouts. Missing a few workouts was no big deal for me.
My primary focus for the OS was the bike. About midway through the OS I began to develop my…what some call a “mental six-pack”. The workouts, particularly the intervals at 100% of FTP, definitely brought discomfort but I was able to tolerate and sustain the discomfort for greater and greater periods of time. I had learned what WORK is and was enjoying the satisfaction that came from extending the length of the WORK. This satisfaction had me extending the workouts beyond the 1 hour time because I found myself very capable and enjoying the tail end of the workouts when cruising at 85% of FTP.
My results are likely typical of the OS. However, I am just amazed! Here I am…. age 46 male, married, two small children, a demanding job and not a lot of time for training after what life allows.
FTP Improvement = 24% ; 209 to 260
Vdot Improvement = 5% ; 42.0 to 44.3
I was fortunate to come across EN. Funny thing is….I do not specifically recall how I found EN several months ago. I think by chance over the internet. I read the free online version of “The Book” and its philosophy and methodology rang a bell in my head. It made sense! I firmly believe I would not have the fitness, bike power, and run speed I have today if I had not followed the EN approach. Thank you Coach Rich and Coach Patrick. When I see you at an IM event, a round of beers (or coffee) is definitely on me!
Trent Prough: 28% FTP gain (from 210w to 269w) during Endurance Nation Out-Season Program
Well folks I did the final bike test today since heading out to San Diego on vacation for spring break with the kids. (Zoo here we come) With travel on Thurseday and so forth I felt this was the besst time to do the final bike. Hopefully the run I can get in a race in the San Diego area while there. I did see another surprising rise in watts for the test again, although not huge it was another great increase in power in a short time. Final OS test brought me a 269 watt norm ave. From the 2nd week in Dec. to Now was 210 watts to 269 watts. That is just incredible. I’ll be interested to find out the new w/kg when I enter in the data.
David Vanette: 40% FTP gain (from 178w to 250w) during OS
I went out for the final test today as well. It was my first test outside in ’09, with sunny conditions and 68 degrees I had no excuse for not doing it outside. Granted this certainly biases the results, and I knew that I’d see a bump up moving from the trainer to the road but it was fun nonetheless.
Last trainer FTP 228w
First outdoor FTP 250w (3.55 w/kg)
I’ve come a long way since registering 178w in my first Dec OS FTP test 
.It’s going to be fun mixing it up with the Cat 5s in the local road races this spring…
From the Coaches:
It’s particular fulfilling to view the testing results of our Out-Season athletes. Big FTP gains on the bike and VDot gains on the run are both preludes to great race performances once they begin to mix it up with their competition. The next fun piece: the inevitable reports of shocked training partners and other “OMG, I’m sooooo much faster than last year and it’s only April!” comments.
It bears repeating: Results Talk, Talk Walks.
The final measure of our success, as coaches and leaders of a team of long course triathletes, are their performances on race day. Our athletes pay us to make then faster. Period.
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