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Steve Swanlund- Micro Topics

SwanieSwanie
in Coaching Forum 🧢

On April 28th I am running a half marathon for a post- OS vdot test, but am feeling the effects of the OS and HIM fatigue. I would like to prove my 50 Vdot that I earned at a 5K in March but I'm feeling hammered right now. How should I handle this coming week to recover enough to get an accurate vdot test on sunday?

Comments

  • Coach PatrickCoach Patrick
    @Steve, sounds like a race + fatigue are great reasons to rest. That said, know that there are some healthy differences between a vDOT earned in a 5k vs a Half Marathon. I want you to go for it, but I don't want you to have a per mile split in mind that you look at a gabillion times on race day and decide (Im good! or Im slow!). Make sense? Think on it...

    As for this week, get through the long weekend. Monday is off. Tuesday is swim and a run, 45' with 8 strides. Wed = FTP ride, no run (if still tired do this as ABP and keep the total ride to 60', incl warmup). Thursday = 45' run with 5 x 1' at goal race pace (2' recoveries). Friday off or DRILL SWIM only. Saturday is an easy 45 to 60' spin (EASY!), then a short 15' run off the bike with great form. After the race (there is pacing guidance in the Wiki / Run / Marathon space, or a download sheet), you will want to swim only on Monday, Tuesday is an easy ride, then Wed back at it!
  • SwanieSwanie
    I am in week 11 of the OS with a marathon hack for the Boston Marathon. (then Ironman CdA) I was doing some hill repeats two weeks ago and came up sore the next day in my right hamstring. I have been nursing it along for the past two weeks but it has only improved a little. With 6 weeks remaining and some of the most important long runs coming up, how should I handle the next few weeks to maximize my chances of healing properly. Last week I started to swim and cut my runs and bike down to lessen the stress on that hamstring. It's better but is still painful to run for the first 4-5 miles on each run. Would I be better to completely stand down for a week or just run easy but get all my miles in?
  • Coach PatrickCoach Patrick
    @Steve, part 1 is to cut back on the work that hurts. I suggest you plan on replacing runs with Water Running for short term. Part 2 is taking care of it, which is here (www.athletestreatingathletes.com) -- it won't get better by simply not using it. Stretch, roll, recover. Bonus points if you go to see a PT or ART specialist to work on it a bit. Hopefully you'll feel good enough to try a run off the Sat/Sun bikes...will be curious to see if the bike warms you up for the run or not.

    Please keep me posted!
  • SwanieSwanie

    Patrick- Camp week is set for week 15 in the plan, but I have scheduled a weekend on the race course (IMCdA) for the end of week 14. The new plan has a 112 mi bike on friday and then another 112 mi bike on saturday with a long run on sunday. I cannot take friday off for a 6 hour ride, so I plan on the long run on Thursday, Swim RR and then a 56 mile bike on friday, the 112 mi bike and then 6 mile run on Saturday, one loop of the bike (56 mi) and then one loop of the run (13 mi) on sunday. How does that sound to you? Sorry to hack your plan but life got in the way. 

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