Brandon Cantrell - micro thread
Hey Coach,
Only one question for this round 
Tomorrow I'll be in week 12 of the adv full leading into CdA. Week 12 shows a run-test on Thursday. My exit race for the jOS was a 13.1 which I had a solid day (1.25.30). Would you re-test so soon? Or is there an alternate run workout I can do?
Thanks!
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Hopefully last question for awhile, trying to lay our family calender out for the next 2 weeks.
Next week is week 13, and that saturday I'll be doing a hilly century ride that will take longer than 4.5 hours. I've seen your guidance on this, so my thought was to use Sunday as a leftover ABP ride to fill the volume for the weekend rides. And I'll shift the saturday short run to Sunday. If that's right.
Week 14 I'll be in NC with you guys. I'm taking Wednesday off work and driving up about lunch time. If all goes well, I'll get plenty of riding over camp. Question: How would you structure workouts Monday - Wednesday the week of camp? Bringing my running shoes to camp as well, as I'm assuming I'll need to run a little bit too.
Looking forward to camp!! Man I love that area of the country.
People back home didn't believe how much pretty my BRP pictures were, and my face is still sore from smiling. How should I best recover from this?
Short version: Week 16 into CdA: I read the "how to stand down from fatigue" post and is it okay to bag the run intervals for just straight time?
Longer version: I can feel my paces slipping across the board. I expected this as I'm in uncharted waters and knee deep in your adv full plan. My swim paces I'm slightly off but have good form, my biking I'm generally 5% off on intervals but can hit the volume numbers. The run I can hit my numbers, but my IT band is starting to tell me "too much." Z1/easy pace miles are fine, but the long run last week really did me in.Took me a few days to get over it. I do all the good recovery things, but still. Okay to run just for time and drop the intervals until taper time? Seems like if I do that, I can at least get closer to hitting my bike/swim numbers.
Thanks!
Followed your workout plan so far.Had to move things around a bit due to travel.
Wed - 45 min easy run (sorry, ran before I saw your post)
Thurs - off
Fri - long bike (4.5h @ .71)
Sat - off
Sun - Shortened the long run. Wife ran the key bank marathon so I ran it and bailed just over 2h in. Instead of doing intervals, I held my vdots easy/goal IM pace of 8:00. Averaged 7:56 for 16. Good news: Felt easy, picked up the pace slightly after 12. Bad news: my it band was saying "I'm here" at times, but never enough that I'd call it pain. More of a nuance.
Planning on swimming tomorrow morning while the wife sleeps.
How should we play this weeks running workouts? I've done so much hard running this year (compared to last), that I think it's finally caught up to me. For what its worth, I felt like today's run showed me my run fitness is there for a 3:30. Curious to hear your thoughts obviously
I watched the Monday Night Chat video and you're better than I thought. You answered questions in a chatroom that I was asking yet wasn't logged onto. Not sure who was in on my name, but wasn't me.
Thought I'd check in. All that rolling out and your run fix worked - I'm back on track. Still going to roll out and such, but thanks for getting me back on the straight and narrow. I've been hitting the swim volume, and my biking continues to improve. I like my chances of having a solid bike split at cda that will set up a good run. 3 weeks to go!
Wife and I are traveling to do an open 10k this coming Saturday. I'll be in week 7 of GF as well. Wiki says to take Sunday off after a C race, but does that include doing an open road race? Or should I keep the Sunday ride, but just shorten it?
Thanks!
Question: How long does it take to get one's speed back post-IM?
Background. Did CdA, took a month off with nothing structured, just occasional social workouts. I'm about to finish my 6th week of the GF plan, with my goal A race next Sunday (Olympic tri). I've only missed a couple workouts, and I've been hitting my training paces across the board.
My concern is what to pace the Olympic run at. Given how well training is going, I thought I could go under 40 in an Olympic. I trained through an open 10k yesterday, and was way off the mark. In the OS I ran a 38:20 10k, and finished with a 1:25 13.1. Yesterday I ran a 40:20. I went out at 39:00 pace, and started falling off in mile 2.
I went through something similar early in the OS, I underestimated the fatigue to a large degree. But came out well with a strong half marathon at the end. But this seems to be on a deeper/different level. Or is this more of the same and I'm overthinking this?
Thanks Coach.
Later fatigue > Earlier Fatigue
Plus conditions / weather / terrain. 20" slower per mile isn't "that" bad.
I suggest an aggressive taper to recover before the race...minimal work this week!!!