Todd - I have no idea what your current fitness level or tri background is. I can only say from experience that the transition from OS to HIM (I started in week 9) is steep both in terms of workout frequency and duration. For me, it was quite a shock to the system, even with 1 transition week. That being said, based on how you're feeling and overall season plans, you might want to reach out the Coaches in the micro thread. Best of luck!
Are you suppose to start HIM plan or go into transition plan? Regardless, if you ran hard quads and calves are probably sore and in need of recovery. I would think swimming is fine. I would hold off on speed work until legs are recovered. Zone 1/2 work until you feel ready.
In the Wiki, there is a post under the self-coaching section called "exiting the OS". It provides guidance on how to transition out of OS into race plans.
I ran a half marathon on March 16 and wasn't ready to get back in the game for in-season HIM workouts until this week. In prior years I did not do a big race at the end of the OS and instead did an 8k race then gradually ramped up my OS workouts to ease into the HIM volume over a ~2-3 week period...that worked fine. I think a big running race at the half-marathon distance screwed me a bit this year.
Thanks for the input guys and gals! Ran a 1:36:18 PB by about 15 mins! Legs are pretty sore so just swam M,T. Will do bike tomorrow and then back to full plan on Thursday. New Vdot of 47.2 up from 46.48. Work works!!!
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Todd - I have no idea what your current fitness level or tri background is. I can only say from experience that the transition from OS to HIM (I started in week 9) is steep both in terms of workout frequency and duration. For me, it was quite a shock to the system, even with 1 transition week. That being said, based on how you're feeling and overall season plans, you might want to reach out the Coaches in the micro thread. Best of luck!