Thursday easy hour run with Z3 last 15 minutes. Fri / Sat as planned. Next week we are back on it.
Nutrition and elevation right away - 1' elevate for every mile run / every 5 miles biked. Otherwise compression gear. Long term is foam rolling on weeknights...weekends off!!
Need help with "recovery" week....although I feel totally fine today. I'm planning back-to-back long rides Friday and Saturday. I'm doing a quick work trip until then so thought: -swim tomorrow (maybe 30 min run too??) -Wed out of town so no bike or pool....60 min run? -Thurs ??? I'm biking Fri and Sat so don't really want to bike Thurs too. Can run again.....or swim in afternoon when I get home. You can change this around as needed. I taught cycle class today. Rode very easy. I just won't have bike access tomorrow or Wednesday....and Thursday is too close to the long rides to bike again. Maybe I can do a lot of running this week. :-) Thanks!
30/60/30 on the runs. Swim tues and Thursday. Thurs is main set of 3x1000 middle on is pull. Get mentally in the game here...planning to talk to you soon...
Quick Q: What are your thoughts on me doing a 5k SWIM event the weekend before IMMT? It would be on August 10 (the Sunday one week before IMMT). I'm thinking it may be good since that's a taper weekend and I'm sure my swimming could use as much help as it can get. It's an OWS event. Thoughts? I am asking now because I'd have to register and figure out family stuff. Thanks!
Hey Coach P, I have to do a little longer term planning for work (German company, Oktoberfest, no way I can get out of going to Europe in September).... I realize IMMT is in 2 weeks, however, I'm also toeing the line at IM Choo Choo 6 weeks later. I assume the first week after MT would be rest/recovery/walk the dog, and the second week after would be swimming and light running/easy spinning to get the legs moving again. For the four weeks leading up to IM Chatt, would I just drop back into the last 4 weeks of the IM Plan I'm currently following? I realize this is all dependent on how I recover from the race, but I'm just looking for general guidance (yes - follow the plan from 4 weeks out, no - do x,y,z instead). This is mainly just so I can plan travel and a few family events accordingly. Thanks! Hope you're having a good weekend!
Very few things I hate to do and actually talk about hating them. And high up on that list is talking it folks about their plans after the worlds most important race that is about to happen. You get benefit of doubt Young Martini, but only this time.
No regular plan for you. Plse see the IM Revenge Protocol in the Wiki as a starter. First week is OFF. Second is swimming and an easy bike before the weekend where we try to get in one long ride of about 4 hours. Then you have 2good weeks to train before we start to dial back.
But honestly, I'd rather you give me your constraints re family and travel and we fix that. Like normal people.
You do know that I pick questions to ask you strictly based on how bat-shit crazy they will make you, right? (kidding)
In all seriousness, this three-ring-circus of a life I gotta plan around means I gotta plan everything/anything like 6-8 weeks in advance....or it ain't happenin'. I can tell you what my kids are eating for lunch 22 days from now.
Thanks for the Wiki pointer....didn't even know we had a "revenge" protocol! Very helpful....
Just needed to know where I was "easy" and where I started to "work" again so booking flights and such can be done around training since I have that luxury this far ahead of the game.
That being said, I can book stuff, lay out a VERY tentative plan....cuz who knows? Chatt may not even be in the cards! :-)....and get back to focusing on my little vaca to Quebec in two weeks. No worries. I'm all-Zen-all-the-time for August 17th.
Told you I'd be back in your micro world soon enough. ;-) I'm suuuuure you missed me. Haha!!!! Just getting this conversation in the right place..... You can check the email I sent already though. Basically need you to help structure around the delayed OS start. Thanks!
Triage needed....I'm literally sitting here dripping sweat from an attempted training ride that went south hardcore and I need to salvage the rest of my week. Status:
Last week's workouts looked like this: Monday - 8 mile FTP run (4:30am) and 2k swim (4pm) Tuesday - 75' FTP trainer ride (4:30am) Wednesday - 9 mile tempo run (noon) Thursday - OFF (so I did get some rest??) Friday - 90' FTP ride and 7 mile tempo brick (started at 4:30am) Saturday - 12 mile run (averaged 7:39s pushing just a little) Sunday - 5 mile run at 6am and 3k swim at 9am
Which brings us to today....and I slept through my alarm this morning. Tried to do my FTP bike just now since Eric is home and can take kids to swimming, but I got past the warm-up (seemed ok??) and literally wanted to die on first FTP set. Like shaking/pukey/just NOT right. Bailed.
I was planning 8 mile FTP run tomorrow. I am not sure if I should just go ahead or if I need to stand down? I have momentum right now but don't need a hole. I didn't think I was overtraining last week? Ugh.
How to structure the rest of the week? I can really do anything as long as my "long" workouts are Friday/Saturday like I usually do. Help???
As I mentioned today, I switched from Raleigh to Knoxville half, because Raleigh sold out on me awhile back. So, I just realized that means I'm 7 weeks out from that race. And I'm supposed to squeeze a bike block in there. Can you look at the Google Doc and make mods based on the questions I posed in there? I need to get in the volume blocks around Knoxville, Sweden, and one week of travel. I want to make sure I am recovered from the volume blocks enough to race, but I don't want to skimp on them. Also, I'm jumping from the OS (this is my last week) into the HIM (starting next week) without a swim camp week because I'm 7 weeks away from a HIM and haven't ridden longer than 90 minutes at a time in MONTHS. Check out the doc when you can and let me know your thoughts. Sorry for the season change-up! Wisconsin is still A-race. :-)
Kori, I created a new tab for modified version of the year so we can separate out early / planned vs current. Can always delete the old one later, but holding on to it now.
FIRST, don't mistake lack of volume for fitness...you are VERY fit right now. And rested. Scary. Trick is to add work without spilling you over, so my thoughts:
+ Move volume to 4/13 and limit it to 3 x long bikes (3 hours). We are looking for aero time, good NP for full ride and strongest last hour. With FUELING HOLY $HIT YOU HAD BETTER EAT. + We do 2 x long run on travel week with all other runs being quality. + We can then follow Half plan into Knoxville.
Take a look at that and then if we agree, we can move on to planning sweden...what are your goals there?
Two days off (yesterday and today) with the stomach flu. May need tomorrow off too. :-( Last week was good with 40 miles quality running, 4 hours biking, and a couple swims. Can I just jump back in this weekend? long ride Saturday? Or do whatever this weekend and jump back in as planned on Monday? Uuugghhhh...... Not what I wanted. At least Eric gave me 2 liters IV to help jump start rehydration!
Update: been off training now Wed-Sat. So four total days standing down. Hoping to try a 6-ish mile run tomorrow if I feel up to it. Assuming I can jump back in next week? Please also comment on whether I can leave the big bike block where it is per the season outline. Hoping this hasn't been too much of a set back but this much downtime freaks me out. Thanks....
Remember, sometimes this can be a sign of a compromised immune system -- especially with the leap in hours. Please use this window for rest, etc.
I say just pick things back up with the plan but get that long ride in. Hydrate properly and rest afterwards; totally required.
Remember you are training now to handle the training you'll need to do en route to IMCHOO. We are not in the red zone by any means here...better to get this out of the way early!
Need a little help with the 3 x 3 hour bike block this weekend. I'm doing it Fri/Sat/Sun. How should I ride these? Just steady with a harder push during the last hour? Also, I'm doing my long run on Wednesday morning, taking Thursday off heading into the bike block, then having at it the next three days in the saddle....first outdoor sessions of the year. YAY! I'm also planning to add a 30 minute run before the rides. Yes or no? I prefer to run before the ride as I can do that in the dark and get started on the bike at first light to get it all done sooner. Let me know your thoughts!
Also....I asked about the second volume block being two weeks before Sweden...I'm assuming this is A-OK as long as I recover? Volume block #2 will be the 2x112 and the long run on day 3.
Goal for all three is BUILD. So Sunday is best NP for ride, Sat then Friday. Your top priority is to fuel well (no mistakes as they compound). So ride knowing your best is yet to come. Sunday let it all hang out there.
Re second volume block the biking is ok, not sure how youll absorb the run. What's the projected run target for that session?
Q1: Can you advise on if my run plans for THIS weekend's volume block is OK? Run 30 minutes before EACH bike (Fri/Sat/Sun), or...? Thanks!
Q2: As for the LP volume block, I can play it by ear for that run. I was planning on - Thursday - swim upon arrival Friday - 112 + 6 mile run Saturday - 112 (no run) Sunday - 10-13 miles before heading home
I can play the run by ear and decide on fatigue level then, but I feel it would be valuable. With two solid weeks to absorb/recover before Sweden, I think I can bounce back. Just gotta be smart. The next weekend we are out of town for a wedding that E is standing up in, so I can make it an easy/recovery weekend before heading to USAT Worlds in Sweden. Open to thoughts/feedback, as always.
Thanks again and congrats on conquering your volume week!
Kori, I hit you on the run via the chat line; the LP weekend looks good to me. You should bring the wetsuit in case a Saturday Soak is in the cards as well...that would be a nice session for you there.
The LP block will build nicely off of what you are doing this weekend...and yes, we can tweak it as need be. I am more concerned, as always, about your daily stress vs what that one weekend would be like. You are one of those peeps for whom a weekend of training crazy hard and long is actually restorative.
Hi there! Congrats on the standout performance at IMTX! Need to check your bike for a motor, me thinks. :-)
I'm back from my "season opener" at Knoxville. Not an epic performance but not bad. Think I gave you the overview and still need to write a report (first time bringing the twins and their sis to a race....crazy but fun). Bottom line: 34:xx swim Pnorm for bike of 193 Decent run but crazy hard course and left hammy threatened to cramp at mile 12.5 (strangely the same feeling I got at mile THREE of IMChoo...it goes away once I shake it out...weird) Anyways, enough of that. My Q is actually where to go now.
I "think" I'm going to Sweden to race the USAT Long Course Champs on June 27, but that is NOT an A-race. Just a super long training day for the most part. My A-race is always gonna be IMWisco in Sept. I'm planning to be in LP for training camp as well as Wisco training camp. Per my Season Roadmap sheet, I'm still in HIM plan?? Or can I go ahead and move my plan over to the IM plan and just factor in the "big volume bump" weeks?
Would a call be helpful? I'm not sure what to "focus" on and have some thoughts floating around in my head. Would like to hash them out. Let me know! Hope you are recovering well! K
Basically you have a TON of time to Wisco, more than a basic plan..so we should talk a bit to flesh it out.
In the meantime would love to see a file from bike / run appear in my inbox so I could analyze some how. Also, have you been doing Strava or updating a training log? It would be good to see what your consistency has been in the last 6 to 8 weeks.
I should have time on Friday, early afternoon, just text me.
Comments
Nutrition and elevation right away - 1' elevate for every mile run / every 5 miles biked. Otherwise compression gear. Long term is foam rolling on weeknights...weekends off!!
I'm planning back-to-back long rides Friday and Saturday. I'm doing a quick work trip until then so thought:
-swim tomorrow (maybe 30 min run too??)
-Wed out of town so no bike or pool....60 min run?
-Thurs ??? I'm biking Fri and Sat so don't really want to bike Thurs too. Can run again.....or swim in afternoon when I get home.
You can change this around as needed. I taught cycle class today. Rode very easy.
I just won't have bike access tomorrow or Wednesday....and Thursday is too close to the long rides to bike again. Maybe I can do a lot of running this week. :-)
Thanks!
What are your thoughts on me doing a 5k SWIM event the weekend before IMMT? It would be on August 10 (the Sunday one week before IMMT). I'm thinking it may be good since that's a taper weekend and I'm sure my swimming could use as much help as it can get. It's an OWS event. Thoughts?
I am asking now because I'd have to register and figure out family stuff.
Thanks!
I have to do a little longer term planning for work (German company, Oktoberfest, no way I can get out of going to Europe in September)....
I realize IMMT is in 2 weeks, however, I'm also toeing the line at IM Choo Choo 6 weeks later. I assume the first week after MT would be rest/recovery/walk the dog, and the second week after would be swimming and light running/easy spinning to get the legs moving again. For the four weeks leading up to IM Chatt, would I just drop back into the last 4 weeks of the IM Plan I'm currently following? I realize this is all dependent on how I recover from the race, but I'm just looking for general guidance (yes - follow the plan from 4 weeks out, no - do x,y,z instead). This is mainly just so I can plan travel and a few family events accordingly.
Thanks! Hope you're having a good weekend!
No regular plan for you. Plse see the IM Revenge Protocol in the Wiki as a starter. First week is OFF. Second is swimming and an easy bike before the weekend where we try to get in one long ride of about 4 hours. Then you have 2good weeks to train before we start to dial back.
But honestly, I'd rather you give me your constraints re family and travel and we fix that. Like normal people.
In all seriousness, this three-ring-circus of a life I gotta plan around means I gotta plan everything/anything like 6-8 weeks in advance....or it ain't happenin'. I can tell you what my kids are eating for lunch 22 days from now.
Thanks for the Wiki pointer....didn't even know we had a "revenge" protocol! Very helpful....
Just needed to know where I was "easy" and where I started to "work" again so booking flights and such can be done around training since I have that luxury this far ahead of the game.
That being said, I can book stuff, lay out a VERY tentative plan....cuz who knows? Chatt may not even be in the cards! :-)....and get back to focusing on my little vaca to Quebec in two weeks. No worries. I'm all-Zen-all-the-time for August 17th.
Just getting this conversation in the right place..... You can check the email I sent already though. Basically need you to help structure around the delayed OS start. Thanks!
Status:
Last week's workouts looked like this:
Monday - 8 mile FTP run (4:30am) and 2k swim (4pm)
Tuesday - 75' FTP trainer ride (4:30am)
Wednesday - 9 mile tempo run (noon)
Thursday - OFF (so I did get some rest??)
Friday - 90' FTP ride and 7 mile tempo brick (started at 4:30am)
Saturday - 12 mile run (averaged 7:39s pushing just a little)
Sunday - 5 mile run at 6am and 3k swim at 9am
Which brings us to today....and I slept through my alarm this morning. Tried to do my FTP bike just now since Eric is home and can take kids to swimming, but I got past the warm-up (seemed ok??) and literally wanted to die on first FTP set. Like shaking/pukey/just NOT right. Bailed.
I was planning 8 mile FTP run tomorrow. I am not sure if I should just go ahead or if I need to stand down? I have momentum right now but don't need a hole. I didn't think I was overtraining last week? Ugh.
How to structure the rest of the week? I can really do anything as long as my "long" workouts are Friday/Saturday like I usually do. Help???
I say you swim tomorrow....just a nice set but nothing really hard.
Wed is a run day, 9-10, but use your GPS but keep it like 8:30s...slow and steady, just time.
Thursday is another Swim, then Fri / Sat sun as planned.
Please keep me posted!
Also, I'm jumping from the OS (this is my last week) into the HIM (starting next week) without a swim camp week because I'm 7 weeks away from a HIM and haven't ridden longer than 90 minutes at a time in MONTHS.
Check out the doc when you can and let me know your thoughts. Sorry for the season change-up! Wisconsin is still A-race. :-)
FIRST, don't mistake lack of volume for fitness...you are VERY fit right now. And rested. Scary. Trick is to add work without spilling you over, so my thoughts:
+ Move volume to 4/13 and limit it to 3 x long bikes (3 hours). We are looking for aero time, good NP for full ride and strongest last hour. With FUELING HOLY $HIT YOU HAD BETTER EAT.
+ We do 2 x long run on travel week with all other runs being quality.
+ We can then follow Half plan into Knoxville.
Take a look at that and then if we agree, we can move on to planning sweden...what are your goals there?
Last week was good with 40 miles quality running, 4 hours biking, and a couple swims.
Can I just jump back in this weekend? long ride Saturday? Or do whatever this weekend and jump back in as planned on Monday?
Uuugghhhh...... Not what I wanted. At least Eric gave me 2 liters IV to help jump start rehydration!
Thanks....
Remember, sometimes this can be a sign of a compromised immune system -- especially with the leap in hours. Please use this window for rest, etc.
I say just pick things back up with the plan but get that long ride in. Hydrate properly and rest afterwards; totally required.
Remember you are training now to handle the training you'll need to do en route to IMCHOO. We are not in the red zone by any means here...better to get this out of the way early!
I'm also planning to add a 30 minute run before the rides. Yes or no? I prefer to run before the ride as I can do that in the dark and get started on the bike at first light to get it all done sooner.
Let me know your thoughts!
Also....I asked about the second volume block being two weeks before Sweden...I'm assuming this is A-OK as long as I recover? Volume block #2 will be the 2x112 and the long run on day 3.
Re second volume block the biking is ok, not sure how youll absorb the run. What's the projected run target for that session?
Q2: As for the LP volume block, I can play it by ear for that run. I was planning on -
Thursday - swim upon arrival
Friday - 112 + 6 mile run
Saturday - 112 (no run)
Sunday - 10-13 miles before heading home
I can play the run by ear and decide on fatigue level then, but I feel it would be valuable. With two solid weeks to absorb/recover before Sweden, I think I can bounce back. Just gotta be smart. The next weekend we are out of town for a wedding that E is standing up in, so I can make it an easy/recovery weekend before heading to USAT Worlds in Sweden. Open to thoughts/feedback, as always.
Thanks again and congrats on conquering your volume week!
The LP block will build nicely off of what you are doing this weekend...and yes, we can tweak it as need be. I am more concerned, as always, about your daily stress vs what that one weekend would be like. You are one of those peeps for whom a weekend of training crazy hard and long is actually restorative.
Congrats on the standout performance at IMTX! Need to check your bike for a motor, me thinks. :-)
I'm back from my "season opener" at Knoxville. Not an epic performance but not bad. Think I gave you the overview and still need to write a report (first time bringing the twins and their sis to a race....crazy but fun). Bottom line:
34:xx swim
Pnorm for bike of 193
Decent run but crazy hard course and left hammy threatened to cramp at mile 12.5 (strangely the same feeling I got at mile THREE of IMChoo...it goes away once I shake it out...weird)
Anyways, enough of that. My Q is actually where to go now.
I "think" I'm going to Sweden to race the USAT Long Course Champs on June 27, but that is NOT an A-race. Just a super long training day for the most part. My A-race is always gonna be IMWisco in Sept. I'm planning to be in LP for training camp as well as Wisco training camp. Per my Season Roadmap sheet, I'm still in HIM plan?? Or can I go ahead and move my plan over to the IM plan and just factor in the "big volume bump" weeks?
Would a call be helpful? I'm not sure what to "focus" on and have some thoughts floating around in my head. Would like to hash them out.
Let me know!
Hope you are recovering well!
K
Basically you have a TON of time to Wisco, more than a basic plan..so we should talk a bit to flesh it out.
In the meantime would love to see a file from bike / run appear in my inbox so I could analyze some how. Also, have you been doing Strava or updating a training log? It would be good to see what your consistency has been in the last 6 to 8 weeks.
I should have time on Friday, early afternoon, just text me.
FYI, tentative notes added to the planning doc!