Kori's MegaMagicMojoMicro Thread
So, I'm trying to get my schedule nailed down so I'm not slamming workouts backtobacktobacktoback because of scheduling difficulties. I've been having a problem with fatigue over the past month, and I think it's due to too many "ON" days in a row with too few "EASY" days baked in to absorb the work. Going forward, I'm proposing the generic plan below, which I realize will have to change on "special" weeks like camp week or weeks with Race Rehearsals in them. This plan would make Mon, Tues, Wed "hard" days, Thurs an easy day, then Fri, Sat "hard" days, with Sunday as a not so hard day. Let me know your thoughts please. Seeing as how I'm 10ish weeks out from IMLP, I'd like to nail the next couple of months. I'll also touch base on how to handle camp week and final race rehearsal later.
Monday: FTP run (aka speedwork) and swim
Tuesday: Brick (FTP bike plus short run)
Wednesday: Long run
Thursday: Swim only
Friday: Long Ride #1 (short run before it)
Saturday: Long Ride #2
Sunday: Short run (incline usually) and swim
Comments
I suggest that you consider Sunday a swing day. I would probably keep this to swim only, and if my AM numbers aren't looking good, I'd make it drills or drop it. One day of rest really only means that the rest of your week is going to be better!
If you follow the Core Diet Fueling plan, it tells you to take in bars and/or gels and Perform, but no water. I thought that you weren't supposed to do bars/gels WITH sports drinks because it doesn't absorb well. Is that not true? Also, I have this guidance to follow:
1. 25 grams of Carbs every 30-45 min
and
2. 5/8 x body weight of Carbs every hour
Are those two things additive, I assume? So #1 is PowerBars/Gels and #2 is Perform?
I really jacked up my nutrition at the HIM, so I need to tweak it a little. Sorry, I know this isn't really MicroThread stuff, but I can't afford to get this wrong again.
Thanks!
(yes, I listened to the webinar, but I'm still not sure of the above values....)
You don't need the water if the concentration of what you are drinking/eating is good (powerbar products come in around 7% which is okay) and the stuff needs to have lots of sodium....powerbars and powergels do, most others don't have enough.
This takes LOTS OF PRACTICE TO GET RIGHT....and many planned stops. In full IM mode I have 4 bottles on my bike and 2 in my jersey just so I can go 2.5-3 hours without stopping...
My sister had her baby so life got turned upside down for a few days, because I was watching my kids + her son and no babysitter in the world wants to watch 4 kids under the age of 3 years old while I train and the hubby works!
Soooo, I did the back-to-back long rides on Friday and Saturday of last week/weekend, then things shut down while I was helping out. I am pretty guilt-wracked over it and am hoping it's not a huge setback that I haven't trained AT ALL on Sunday, Monday, or today. UGH. I am back to "just" my kids, so life is normal again. Starting with tomorrow (Wednesday), how should I structure the rest of my week? I will be doing long rides again on Friday and Saturday this week (like I usually do). I "may" be able to get something in tonight (Tuesday), but tomorrow (Wednesday) has to be early morning again, so the workouts would be pretty back-to-back. Let me know what to do this week.
How much damage did I do by missing three days straight? Grrrrr......
1. Going to see ART person today at 4, so that's a good thing.
2. Setting up Skype with Leigh - another good thing.
3. Now the training Q: I'm taking today off (Monday), swimming only tomorrow, then I think I remember you saying to do an easy, Z3(ish) ride on Wednesday, a shorter run on Thursday, but then I'm back to my loooong rides on Friday/Saturday this week. How to handle those two? They will hit me a day earlier than everyone else since I do Fri/Sat rides. I think the weekly training schedule calls for another 112 this weekend. Should I do the 4.5 hours on Friday and 3 on Saturday, instead, like usual? Only do one long ride and go for 112 again? To be honest, my life is a little nutty this weekend (twins' bday party, etc), so I'd "prefer" to do the 4.5 hours Friday and 3 on Saturday, but if repeating the 112 this weekend is critical, I WILL make it happen. Let me know.
Do I have permission to bail on tomorrow's swim? I'd have to do it at 4:45AM, and frankly, I think I could stand a few more hours of sleep in lieu of that. I know my swim is weak, so if you think it's critical, lemme know! Otherwise, I'll make sure I hit the 3x weekly swims starting next week. ;-)
So I presume sleep Tuesday. Wednesday = swim, Thursday = run, Friday = 4.5 from last week, Sat is 1.5-3 hours of ABP, depending on party prep. You did a METRIC $HIT TON of training in LP, so absorb!!!
This is you this week:
Monday - off
Tuesday - long run (I know the schedule says 2:30, but I think I'm going to cap this at 16 miles. Is that OK? With the leg issue, just not sure it's wise to push it beyond that. Am I really missing out if I do that?)
Wednesday - swim (Leigh has me basically off the day after a long run)
Thursday - short run/ FTP bike
Friday - 90 min OWS (I don't know if I can put another run here - depends on how leg feels)
Saturday - short run/long ride
Sunday - long ride
I have the "homework" from Leigh as she prescribed in her email. Let me know your thoughts on whether I should tweak anything above.
Thanks. Fingers crossed.....
I was supposed to swim 90' today until they closed our pool for lightning after I only had 28' in. (Why can't I just sign a waiver and keep swimming?? UGH!)
Here's how the rest of this week looks:
Saturday: 40 min run/ 4.5 hour bike
Sunday: 3.5 hour bike
Now here's where I need help. I am going to LP to do final RR with the Withrows and Rosses next week (yes, I am the fifth wheel in a major way) and I need to schedule around it. I only have the ability to do it on Thursday (July 4th. WHOO HOO!) How should I structure it? Here's my thoughts:
Monday: long run (capping it at 16 if I have issues) - I realize that this is the day after two long rides, so I could move this to Tuesday, but logistically it's easier to do on Monday for me, and honestly, the rides aren't making the problem better/worse.
Tuesday: ??
Wednesday: traveling to LP and hopefully a long swim once I get there (two loops - full IM swim), but nothing else that day, as I'll be leaving at 5AM from home.
Thursday: 112 ride + 6 mile run
Friday: ?? (traveling home, but I can get another run or something in way early before I leave, similar to camp??)
Saturday: ??
Sunday: ??
"definitely need to have an updated plan for that and then ride to it" as you stated above. Can you clarify that statement? Updated plan?
Also, is traveling to/fro LP really that "hard" on my body? I'm just sitting in a car for 9 hours. Or is that why it's "hard"? Anything I can do to make it easier on me? Sorry for all the Q's. Must be my neurotic side coming through again. :-)
Yes, sitting in car for 9 hours is crazy bad for you. Everything tightens up. Stop every 2 hours even for 5 mins to stand / stretch. Compression gear. Wiggle fingers and toes...stay aero...
Any advice on what to do Tues-Thurs if Friday is a repeat RR?
As an FYI - I'm planning last long run tomorrow and will run off bike Friday, but Leigh wants me to shut down running until race week. Let me know if you disagree.
Thanks for the feedback. If you have a free second, I would like to bounce this leg injury issue off of you directly. Let me know.
1. I am aware that Lap 1 vs Lap 2 always is a positive split due to winds, etc. Should power number targets be the same for both laps?
2. Considering the (non)running situation, I'm unsure how to pace it out of T2. I'm guessing I'm just following normal race execution guidelines again?
3. Should I discuss with Leigh how to handle the final week? I think she had mentioned trying to get a couple super-short runs in on race week to see how things are going, but if it's better to just not bother and let it be a super-fantastic SURPRISE coming out of T2....?? Nothing hurts right now. But that's probably because I'm not doing anything to make it hurt. :-)
Later 'gator....
Kori
2. No, follow the HR guidance we discussed....unless your race day goals have shifted (now, or by the time you get off the bike).
3. Definitely talk to Leigh....ask her about next week and any "in race" strategies (bike stretches? side of road stretches? triage?) that you could do...
I will check with Leigh. She's been incredible thus far!
Thanks again - crazy quick turnaround time on that post. ;-)
Oh and Leigh says I get to run next week. Score.
I know we've hacked out a plan for how to go forward next season, but I just now got around to reading the "Long Term IM Marathon Improvement" PDF, and I have a couple of questions based on that info:
1. Am I to follow that OS hack, with the 4 x 5 (5) at 110% FTP Tuesday swap-out and 3 rides per week or something different?
2. I'm assuming that starting in Jan, I'm to add in a third swim every week since I am more rock-like than fish-like? Or hold off on that until later?
3. That whole "weight in pounds divided by height in inches" thing? Is that correct? You said that being below 2.2 is bad, but I already am and.....trust me on this one....there's some extra junk in the trunk that can (SHOULD) definitely go buh-bye before I show up on race day. That can't be a correct number....I would imagine most of the fast chicas aren't packing as much winter padding as I am.
Lots of awesome info in that PDF, but I'll admit, I was a little overwhelmed. Hoping to just take it a month at a time and not over-think the whole thing.
THANKS!!!!