Just a little update...I leave for SUN tomorrow, but I did tuesday and saturday bikes with bricks yesterday and today. I have the opportunity to ride with a former training partner and her athletes saturday and have no idea the distance or flavor of ride so I got the ftp while the getting was good. I am renting a bike as we changed plans and will be flying. I plan on today's long run Friday (in shorts...yes...I am mean to point that out!) and again on Sunday pre game. I *may* get the chance to ride again in the Clermont area, or I may not. Might stack 2 bikes on return, if I don't ride. I'm really trying not to miss much if I can.
The best bit is my paces from my test (not my ego swagged paces like last year) are working well even after really tough feeling bikes. You and Rich may know a thing or two about, you know, running and stuff.
@Trish Marshall Those adjustments look great to me. I expect to see pictures of you enjoying the sun on the dashboard or in the forums. Bonus points if they're not upside down!!
I am excited to hear about your run paces. That is a testament to the consistency you have been able to create. Regardless of what sessions you choose on your trip, just make sure to getting your daily dose of aerobic activity so we can keep the needle pointed in the right direction. That includes jumping up down and loudly cheering for Tom Brady. Hahhhahhahhhaahahaa!
update: 18 miles running (including TH on Sunday) on the beach in Clearwater (holy cow it was spectacular!) 60 miles total riding (all flat) with some tempo and a 5 mile ftp section. Not quite EN OS training, but 60 miles is 60 miles!
Another 8 miles of sunny running in Clermont on the West Orange Trail. Awesome sauce.
While not a TB12 fan (even though he went to U of M where all my $ went for 4 years) he DID get me to the final score winners circle. $100 of new swim toys have already arrived.
Hey Coach P...little update for you. OS test week 2 went as well as it could with a 2 weeks in the sunshine state. FTP bump of 8 watts and Run test Vdot bump of 1 point. Still not where I was in my first OS/great tri year of 2013, but it's good. I'm on the right track. Working long term here...
I hired a sports nutritionist to help me solve the "wtf...I can't lose weight!" conundrum of the last couple seasons. Yes, there were bad lapses of judgement, but prior methods of weight loss/body comp that WORKED were not productive. She has experience working with *ahem* ladies of my age and situation (aka menopausal frustrated athletes!) Goal is to be close to old race weight (via body comp) this year, not 8-10 pounds over it. So far, so good. Again, being patient as this didn't happen overnight. Method of hydration and fuel is a bit different, but since I have been sick with gut issues more often than not in IM races, I am willing to try her methods.
Now to the question! I was supposed to be on vaca last week, but it got moved to 3/10-3/16. Much heavier bike/run load than test week. I think I can ride once or twice in CA rolling hills. Other than that, just keep to the run schedule? I know Friday and Saturday will be off as we are going to the Grand Canyon and messing around. It may get called off due to a home issue, but I want to be prepared if I do get to travel.
@Trish Marshall - who cares about that other Trish Marshall?? Will the real Trish Marshall please stand up, please stand up? Testing is good, and to have results in both disciplines is a great place to be.
I say in CA ride when you can / be active, otherwise run baby run. Get the long run in and the interval run, otherwise, just log the aerobic stuff. It all adds up, and we want to keep your ship pointed in the right direction.
Please let me know what you think of your nutritional edits; I know it's been an issue for a while, so I applaud you for taking it on!
I will keep moving. TU for your input. Paying some $ and giving the responsibility for correct actions to someone else has been good. Very challenging to eat ENOUGH of the right stuff at the right time, but I'm getting it. Down a couple pounds already. I know it will slow down, but I'm happy with SOME progress! Baby steps!
Plus...ordered the new castelli kit...big $ for my butt to not fit in there! #mustfitthekit
So, didn't go to Cali, but still off the bike for over a week and I *almost* died doing 2x15 th at the new number Sunday. Long story short, we lost power, a tree fell on our boat, had to relocate for a few days and my better half is in CALI.
SO, gained some weight back and lost some fitness. Did get in a couple treadmill runs (too fricking cold to run outdoors!) I am back at my home, warm and cozy, and ready to get to the regularly schedule training. Again. :-/ I will dial down the bike a tad so I can get in the sets and just build it back up. #mustfitinthekit #IMLPfasterthantheoldme
ran a solid 13.1 race 3/26. ended up with my same 5k vdot of 37. executed well. didn't race all out. thinking this could be my os test. should i run another half on 4/23, 1 week post end of jan os, or am i good? Thoughts?
@Trish Marshall - this micro thread is on FIRE!!!! More than 40 posts since 4/1...loving it!!! Don't worry though, I still got the mad skillz yo.
@Trish Marshall That's it...all she wrote. A 5k and 13.1 matching vDOT not only confirms your "endurance" status but shows you've done it all. I'd be curious to see the data...got a link where I can see the HR, etc?
So good to chat today! I think we had a little breakthrough there with your sharing. At this point in your career, listening to your body and it's rhythm is more important at forcing a regimen on you.
Think of it this way:
The younger folks are, the more they can defy it all.
The older we get, the smarter and craftier we need to be.
Speed and performance remain yours for the taking, but we need to do this right.
I like the idea of you holding on to the option to do two in 2018, but it's not required. More importantly is structuring a winter that keeps you rolling (even if it isn't FTP all day long) so that you hit next year in a good place.
Let me know what you decide, and how I can help you now!!
I am still mulling the double. I did check on obsessed triathlete (that website is the BOMB!) the times for last years race in 55-59 ag were very similar for the two races. Its cool because it shows fastest, 5%,10%,25% and 50% of ag splits as well as a lot of ways to look at the race data, compare races, etc. So, if I have a goal of top 10% on bike, I have an idea how I need to be riding for each course, or how fast top 10% is on the marathon. NEAT. Surprising to see that IMKY and IMMT were pretty close at the pointy end.
But I digress. Goal at the moment is do the training to grab some confidence for IMLP. I finally rode the Ventum outdoors yesterday and man it likes to go on the flats. Not that I ride much flat here, but should be nice come race day post Keene for a bit! Based on my training through IMMT 70.3 will help me decide if I want to do the double. If I see some fitness coming back and am enjoying the training (Aspen and Placid - guaranteed fun!) I think I will do both. I am just trying to stay in the moment of each workout, get the best I can give in it, and not be a wussy when it gets tough.
Now a question. On the Tuesday TH runs, there is a change of tempo then 2 th miles. I didn't note any recovery as in years past between the th miles. I took 2' anyways! I needed it! So, am I correct in that it should be run together with no recovery? Just checking since there were tweaks as always in the plans. And if I need the 2', I will take um regardless!
Hey there busy guy! Needing some guidance. 3 questions: 1) PT suggests that with my knee issue (osteo chondral defect right knee medial compartment) I run every other day. I took a week off during Aspen Camp until the Ragnar relay (14 miles in 24 hours 2000ft elevation), swam only till LP camp and ran 4 Friday, 2 Saturday and 13.1 Sunday. Had a couple issues on the long run but were more insert related, which I fiddled with. Ran 10:34's Sunday with walks every mile as I plan in race. How do you suggest I get the run time in moving forward?
2) I can swim/bike on Friday's easily weather permitting. Last year I think you had me do that, ride Sunday's ride Saturday and do a 1 hour ride, then 7-9 mile run off Sunday. Would that be a good thing for me again this year?
3) Should the focus be on steady riding aka 5 hour power, adding hills, combo, or do the plan as written these last weeks?
I am *hoping* for a little fitness pop from Aspen soon. I am bummed I didn't grab more miles in LP. I need to really work these last 3 weeks to grab a bit more fitness,(i know I know!) but be mindful of my knee. I have my massages scheduled, and doing all the right things with recovery, rolling, boots etc. and my sleep has been good.
So, lay it on me Patrick! And thanks again for a great camp at LP!!! Quack!
1) Running every other day isn't a problem. I think that you should balance it out as follows in an IM plan.
Mon - Swim or OFF (off is okay too).
Tue - Quality Run + Self Care
Wed - Swim, Bike FTP
Thu - Long Run + Boots
Fri - Swim / Bike ABP
Sat - Bike Long
Sun - Bike Short + Long-ish Run
This means three "True" runs and they are all quality. I bet part of you is panicking, but you can extend the runs such that the Quality is 75'..That could get you 3.5 to 4.5 hours of running a week depending on the given week, which is PLENTY. Healthy Trish is FASTER, I promise.
2) Yes back to the "old plan" from last year, outlined above.
3). You can get in the bike miles but you can't really go nuts on the run. That will only jeopardize your health on Race Day and it's not worth it.
Wednesday ride is as planned!
Friday is a warm up of 30' then ABP time. Ideal if you had someone to challenge you here.
So Saturday is the quality with RPP work, with a strong last hour.
Looks great. No one to really ride with Fridays, but I will try and keep the 5 mile laps in abp zone, or grab some time in Swift.
Managed the ftp ride pretty well yesterday which surprised me. Run today was a suckfest. Hot, muggy, slow, high hr and lots of walks. No z2 at all. But done. Recovering hard for the weekend ahead!
@Trish Marshall - someone is almost always riding in Swift so that's an easy one. And I'm not surprised about the run, remember when I gets that hot it's all about the heart rate not the pace! Keep up the great nutrition you got this.
Long run is done. Overall happy with it. Lucked out with warm, but very windy weather and low humidity... not so hot overall. Had to use the potty twice and refill fluid once, but otherwise was running or taking walk breaks as prescribed. Was able to run harder for last 3 miles, so while pacing wasn't perfect, was good enough for that. 17 miles in 3:04 including breaks above and 2' walks on even miles. 540 ft of gain. Not quite Placid, but not flat either. Had a couple niggles but nothing that was gait changing or long lasting. Legs felt pretty good post run, and even better this am. Most exciting was had the head space to push in last 30'. Finally!
PS...the girls car...totaled. So, in our family in the last 7 months, 1 Jeep totaled, 1 pontoon boat totaled, 1 Nissan totaled. Injuries 0. Seriously, that has to be some kind of record right? Ready to be done with that crap though!!!
@Trish Marshall - that truly is a fantastic job on your run. As you know, that late in the day it's almost 100% mental. The fact that you have this in your arsenal should be a real confidence booster. Now to keep your nutrition and body happy so you can make that happen on race day. :-)
Remind me never to park any mode of transportation near your house!!
I'm good with adding the bike on Monday and I will try to lower the watts and push last hour of all rides.
I think since we are adding Monday on the bike, I will swim today and do an hour abp Zwift afterwards instead of longer ride as referenced above (partly due to rain!) I will pretty much do the plan moving forward since next weekend is RR weekend and you want me resting on Sunday vs. riding.
I took yesterday off (gee I wonder why my biking is inconsistent lol) I was just worn out from all the emotional stuff (car wreck, my besties Dad's funeral and some stuff with my son) and not getting back my bike until 5pm - new power tap pedals...yay! I can unclip again! Should leave me plenty of energy for the bike this weekend.
I have printed out power data from BBS and will study and incorporate into my race plan.
Have a great long weekend...hope you have some fun with family scheduled in there somewhere!
I made it through the weekend of riding but my nether regions and back took a hit.(200 miles, 9500ft of gain, managed to go harder each day in the last hour!) Got a full on beat down to relieve the back (and sticks of course) and working on resolving the nether regions. Took the 4th off and will run long today. Will probably be as sweaty as your instagram video! Going to hydrate right NOW!
Comments
Just a little update...I leave for SUN tomorrow, but I did tuesday and saturday bikes with bricks yesterday and today. I have the opportunity to ride with a former training partner and her athletes saturday and have no idea the distance or flavor of ride so I got the ftp while the getting was good. I am renting a bike as we changed plans and will be flying. I plan on today's long run Friday (in shorts...yes...I am mean to point that out!) and again on Sunday pre game. I *may* get the chance to ride again in the Clermont area, or I may not. Might stack 2 bikes on return, if I don't ride. I'm really trying not to miss much if I can.
The best bit is my paces from my test (not my ego swagged paces like last year) are working well even after really tough feeling bikes. You and Rich may know a thing or two about, you know, running and stuff.
I am excited to hear about your run paces. That is a testament to the consistency you have been able to create. Regardless of what sessions you choose on your trip, just make sure to getting your daily dose of aerobic activity so we can keep the needle pointed in the right direction. That includes jumping up down and loudly cheering for Tom Brady. Hahhhahhahhhaahahaa!
Have a great trip!
~ Coach P
18 miles running (including TH on Sunday) on the beach in Clearwater (holy cow it was spectacular!)
60 miles total riding (all flat) with some tempo and a 5 mile ftp section. Not quite EN OS training, but 60 miles is 60 miles!
Another 8 miles of sunny running in Clermont on the West Orange Trail. Awesome sauce.
While not a TB12 fan (even though he went to U of M where all my $ went for 4 years) he DID get me to the final score winners circle. $100 of new swim toys have already arrived.
That's a great week...and you had a great game to boot! I love the West Orange Trail..may you be tan (if you aren't already).
Fan or not, that game was incredible. Great performances on both sides...some of my friends are still trying to get their voices back!
I hired a sports nutritionist to help me solve the "wtf...I can't lose weight!" conundrum of the last couple seasons. Yes, there were bad lapses of judgement, but prior methods of weight loss/body comp that WORKED were not productive. She has experience working with *ahem* ladies of my age and situation (aka menopausal frustrated athletes!) Goal is to be close to old race weight (via body comp) this year, not 8-10 pounds over it. So far, so good. Again, being patient as this didn't happen overnight. Method of hydration and fuel is a bit different, but since I have been sick with gut issues more often than not in IM races, I am willing to try her methods.
Now to the question! I was supposed to be on vaca last week, but it got moved to 3/10-3/16. Much heavier bike/run load than test week. I think I can ride once or twice in CA rolling hills. Other than that, just keep to the run schedule? I know Friday and Saturday will be off as we are going to the Grand Canyon and messing around. It may get called off due to a home issue, but I want to be prepared if I do get to travel.
Did you enjoy my book????
Thanks as always for your input.
I say in CA ride when you can / be active, otherwise run baby run. Get the long run in and the interval run, otherwise, just log the aerobic stuff. It all adds up, and we want to keep your ship pointed in the right direction.
Please let me know what you think of your nutritional edits; I know it's been an issue for a while, so I applaud you for taking it on!
~ Coach P
Plus...ordered the new castelli kit...big $ for my butt to not fit in there! #mustfitthekit
~ Coach P
SO, gained some weight back and lost some fitness. Did get in a couple treadmill runs (too fricking cold to run outdoors!) I am back at my home, warm and cozy, and ready to get to the regularly schedule training. Again. :-/ I will dial down the bike a tad so I can get in the sets and just build it back up. #mustfitinthekit #IMLPfasterthantheoldme
ran a solid 13.1 race 3/26. ended up with my same 5k vdot of 37. executed well. didn't race all out. thinking this could be my os test. should i run another half on 4/23, 1 week post end of jan os, or am i good? Thoughts?
@Trish Marshall That's it...all she wrote. A 5k and 13.1 matching vDOT not only confirms your "endurance" status but shows you've done it all. I'd be curious to see the data...got a link where I can see the HR, etc?
Nice work!
~ Coach P
http://tpks.ws/o1uJT is the half marathon on 3/26.
http://tpks.ws/FIPiv is the 5k on 3/4.
Glad you survived little lady sleep over madness. I remember those days well. Boys are rough and rowdy, but girls never stop giggling!
So good to chat today! I think we had a little breakthrough there with your sharing. At this point in your career, listening to your body and it's rhythm is more important at forcing a regimen on you.
Think of it this way:
- The younger folks are, the more they can defy it all.
- The older we get, the smarter and craftier we need to be.
Speed and performance remain yours for the taking, but we need to do this right.I like the idea of you holding on to the option to do two in 2018, but it's not required. More importantly is structuring a winter that keeps you rolling (even if it isn't FTP all day long) so that you hit next year in a good place.
Let me know what you decide, and how I can help you now!!
You rock,
~ Coach P
But I digress. Goal at the moment is do the training to grab some confidence for IMLP. I finally rode the Ventum outdoors yesterday and man it likes to go on the flats. Not that I ride much flat here, but should be nice come race day post Keene for a bit! Based on my training through IMMT 70.3 will help me decide if I want to do the double. If I see some fitness coming back and am enjoying the training (Aspen and Placid - guaranteed fun!) I think I will do both. I am just trying to stay in the moment of each workout, get the best I can give in it, and not be a wussy when it gets tough.
Now a question. On the Tuesday TH runs, there is a change of tempo then 2 th miles. I didn't note any recovery as in years past between the th miles. I took 2' anyways! I needed it! So, am I correct in that it should be run together with no recovery? Just checking since there were tweaks as always in the plans. And if I need the 2', I will take um regardless!
1) PT suggests that with my knee issue (osteo chondral defect right knee medial compartment) I run every other day. I took a week off during Aspen Camp until the Ragnar relay (14 miles in 24 hours 2000ft elevation), swam only till LP camp and ran 4 Friday, 2 Saturday and 13.1 Sunday. Had a couple issues on the long run but were more insert related, which I fiddled with. Ran 10:34's Sunday with walks every mile as I plan in race. How do you suggest I get the run time in moving forward?
2) I can swim/bike on Friday's easily weather permitting. Last year I think you had me do that, ride Sunday's ride Saturday and do a 1 hour ride, then 7-9 mile run off Sunday. Would that be a good thing for me again this year?
3) Should the focus be on steady riding aka 5 hour power, adding hills, combo, or do the plan as written these last weeks?
I am *hoping* for a little fitness pop from Aspen soon. I am bummed I didn't grab more miles in LP. I need to really work these last 3 weeks to grab a bit more fitness,(i know I know!) but be mindful of my knee. I have my massages scheduled, and doing all the right things with recovery, rolling, boots etc. and my sleep has been good.
So, lay it on me Patrick! And thanks again for a great camp at LP!!! Quack!
1) Running every other day isn't a problem. I think that you should balance it out as follows in an IM plan.
2) Yes back to the "old plan" from last year, outlined above.
3). You can get in the bike miles but you can't really go nuts on the run. That will only jeopardize your health on Race Day and it's not worth it.
Managed the ftp ride pretty well yesterday which surprised me. Run today was a suckfest. Hot, muggy, slow, high hr and lots of walks. No z2 at all. But done. Recovering hard for the weekend ahead!
17 miles in 3:04 including breaks above and 2' walks on even miles. 540 ft of gain. Not quite Placid, but not flat either. Had a couple niggles but nothing that was gait changing or long lasting. Legs felt pretty good post run, and even better this am. Most exciting was had the head space to push in last 30'. Finally!
I think since we are adding Monday on the bike, I will swim today and do an hour abp Zwift afterwards instead of longer ride as referenced above (partly due to rain!) I will pretty much do the plan moving forward since next weekend is RR weekend and you want me resting on Sunday vs. riding.
I took yesterday off (gee I wonder why my biking is inconsistent lol) I was just worn out from all the emotional stuff (car wreck, my besties Dad's funeral and some stuff with my son) and not getting back my bike until 5pm - new power tap pedals...yay! I can unclip again! Should leave me plenty of energy for the bike this weekend.
I have printed out power data from BBS and will study and incorporate into my race plan.
Have a great long weekend...hope you have some fun with family scheduled in there somewhere!