@ Rich...last week I ran 5 times for a total of 12 miles with a 5 miler being the long run. This week I ran 5 times again for a total of 15 miles with 7 miler as the long run. Hip/back ok on that run but everything else hurt from the time off. So far so good. Just going to add either 2 miles or 20' each week until about mid-June for the LC worlds on June 27. Will keep you posted and will want some advice on how to pace the swim (4000 meters) and bike (120k) since I've never raced this distance before. I guess for the swim I'll just go at IM swim pace since it only a bit longer, but not sure about the ride.
@ Rich...last week I ran 5 times for a total of 12 miles with a 5 miler being the long run. This week I ran 5 times again for a total of 15 miles with 7 miler as the long run. Hip/back ok on that run but everything else hurt from the time off. So far so good. Just going to add either 2 miles or 20' each week until about mid-June for the LC worlds on June 27. Will keep you posted and will want some advice on how to pace the swim (4000 meters) and bike (120k) since I've never raced this distance before. I guess for the swim I'll just go at IM swim pace since it only a bit longer, but not sure about the ride.
Ok, sounds good. Again, be patient.
Given where your fitness is right now, especially on the run, I would pace the bike like an IM bike until the last 2/3rd of the bike, and maybe pick it up a bit there...or not and save it for the run.
@ Rich...sounds like you guys had a great TOC camp. So jealous!! Here is an update on my situation>
Feeling much better. Ran 19 miles total last week in 5 runs, including a 9 miler. On Saturday May 16 I rode 81 miles at 231 AP, 239 NP and 21.1 avg mph. Granted it was flat as a pancake and no wind for once in Chicago but I was able to hold the power steady for almost 4 hours. No hip or back pain on the ride. Still doing my PT exercises.
This week I ran 11 miles on Wedsnesday, and no hip or back pain during or post run. Avged 8:48 pace. Today I rode 101 miles in 5:04, 198 AP, 209 NP and 19.9 mph. Rode the first 43 miles with Matt Aaronson, then solo the rest of the way. Then ran 4 mile brick with with each mile faster than prior with last mile at 7:52 pace. I'm totally beat right now, so going to go for an EZ ride, 2 mile brick and EZ swim tomorrow. This will give a total of 21 miles running this week on 4 runs.
Net, I'm now confident, barring any new or recurring injury, that I'll be able to finish the LC Worlds in 5 weeks. I'm just going to add 2 miles or 20' of running for the next 2.5 weeks. Then take a 10 day taper for the race. Going to Stockholm a week before the race since I've never been there and going to do some tourist stuff.
@ Rich...sounds like you guys had a great TOC camp. So jealous!! Here is an update on my situation>
Feeling much better. Ran 19 miles total last week in 5 runs, including a 9 miler. On Saturday May 16 I rode 81 miles at 231 AP, 239 NP and 21.1 avg mph. Granted it was flat as a pancake and no wind for once in Chicago but I was able to hold the power steady for almost 4 hours. No hip or back pain on the ride. Still doing my PT exercises.
This week I ran 11 miles on Wedsnesday, and no hip or back pain during or post run. Avged 8:48 pace. Today I rode 101 miles in 5:04, 198 AP, 209 NP and 19.9 mph. Rode the first 43 miles with Matt Aaronson, then solo the rest of the way. Then ran 4 mile brick with with each mile faster than prior with last mile at 7:52 pace. I'm totally beat right now, so going to go for an EZ ride, 2 mile brick and EZ swim tomorrow. This will give a total of 21 miles running this week on 4 runs.
Net, I'm now confident, barring any new or recurring injury, that I'll be able to finish the LC Worlds in 5 weeks. I'm just going to add 2 miles or 20' of running for the next 2.5 weeks. Then take a 10 day taper for the race. Going to Stockholm a week before the race since I've never been there and going to do some tourist stuff.
Any suggestions?
Hey Bruce,
Those some strong rides and getting down to 7:52 pace is a great sign! I'd say you're back! Yes, ~20' week sounds good, that's what I'd do. That and doing Strides, if your back can tolerate it. I've found that simple Stride work is a great bang for your buck opportunity to improve your form and develop speed with a minimal fitness cost, if that make sense.
BTW...did you see my comment below about medalsofhonor.org? Might be something EN could get behind. Doesn't cost anything to participate to race in honor of a fallen soldier/Marine/sailor/airman. I'm racing the Long Course Worlds in honor of Staff Sargent Mark Stets, killed in Pakistan in Feb 2010 by IED. He ran track in HS, and was going to retire after 23 years of service a few months before he was killed. .Check it out.
@ Rich....Ok 7 weeks to Kona from IMMT. What plan do I load up now? I'm thinking I actually need to rest a bit more than last year when I also had 7 weeks between IMMT and Kona. I'm thinking I need to take it really ez for two weeks, then ? Thoughts? Thanks.
@ Rich...I loaded up the 4 week post IM Transition plan. Will follow it.
Hey Bruce,
Sorry for the late reply and congrats on Kona! That's certainly a nice turn of events after the year you've had.
I recommend you follow that IM trans plan for 2-3wks and then load up the EN*Full plan to end on Kona. Modifications to that plan that you may want to think about making are:
Capping the long run as a volume you know will keep you healthy.
Adding run frequency as 1-2x "extra" runs per week, if you can do this and remain healthy.
I don't think you need to do the RR in wk15. Go for the bigger cycling volume option instead.
And I think you want to be following the plan pretty closely in wks 16, 17, and 18, with the exception of my long run bullet above.
@ Rich...Thanks. Got it. Will probably cap the long run @ 17 miles 16 days before Kona. Will add run frequency once I start running again. I'm going to wait until middle of next week before running. It will seem like forever not to run for 10 days but I know it will be the right thing to do. No RR but add ride miles.
I swam 1000 m yesterday and felt like a leaky tug boat pulling a barge. What a difference a day makes...felt 100% better swimming 1500m today.
@ Rich...thanks for the 2016 season training plan. Overall, it looks good. A couple of changes in my schedule since I sent you the plan will require modifications. First, I got in 2016 IMAZ via the EN lottery, so I'm going to drop St George 70.3 in May. It will be another long summer and fall of training and racing, so no need to start too soon. I'll just use the HIM plan to target Milkman 70.3 in June per your suggestion in the podcast. Second, my left heel is bothering me a bit since Kona so I'm going to continue to take it ez in November. Not going to start the Run Durability plan until Dec. Third, I may add a couple of rest weeks into the plan, probably after the Outseason, and one or two more in the summer. Timing will depend on how I'm feeling. Finally, I probably can't make it to the Chattanooga EN camp. JT is racing IM Boulder that weekend, and I want to be there as his Sherpa. So I may need to get a few extra pointers from you about that IMCH bike course since I'm going for a KQ at that race, and will need all the info I can get. Thanks again.
Hi Rich....Nice to see you at IMWI and IMCHOO. Thanks for the support.
I'll put together my race report but I can tell you that I'm just not sure what happened on the run. I rode 15 watts below my target to accommodate the heat, my HR on the bike averaged 120 (Z1 bike HR for me), never got above 130 HR on the hills, I peed 6 times on the bikes, my nutrition was good with no GI problems. I thought I was ready to run. Legs were tight the first 2 miles of the run, but never loosened up to lengthen my stride as they usually do. So just focused on quicker, shorter strides and on nutrition. My HR on the run averaged 131 (Z1 run HR), & never got above 140 on the hills. About mile 15 I just couldn't keep running as my legs felt dead, couldn't stride out. I had to go to run/walk strategy to prevent cramping. Basically, did the run/walk for last 11 miles. UGH! If I just could have kept running the Kona slot would have been mine. Also, I think my "one thing" was lame, and didn't convince my legs.
So on to IMAZ in 8 weeks. So far, my recovery has been good. No injuries, only one small blister, my right lat muscle in my back is bit sore (was sore before IMCHOO) and usual leg soreness. I've rested completely for 3 days, sat in the hot tub, and done lots of EZ stretching. Most of the leg soreness is gone now
What do you suggest my training plan should be for IMAZ? I know that I will need a great run there. I have a new "one thing" - run the entire marathon without walking.
How do you feel today? Do you think you could jump into the IM plan right now, setting it to end on IMAZ? Depends on how fatigued your legs are right now, which I'm not sure as it sounds like you didn't run as much as you would have liked.
Or, alternatively, you could do wks 7, 8, 9 of the Get Faster plan, then load up the IM plan to end on AZ. Let me know what you think.
@ Rich...I loaded up the Transition plan last week and think I'll follow it for at least 2, maybe 2.5 weeks. I've been doing a lot of sitting in the hot tub, foam rolling and stretching. I'm feeling better today - all soreness was gone by last Friday, blister healed, and energy level back up today after taking a rest day yesterday. But the last 2 years I've done the Mt. Tremblant-Kona double (7 weeks apart) and I've learned that I really need to rest in the 2 weeks post IM. So I'm willing to risk a bit of de-training to get fully recovered asap (I started training again too soon after IMMT 2014, took more time after 2015 IMMT, and will take even more time off this year). I'll see how I feel this coming weekend and then get back to you about loading up either the IM plan ending on IMAZ or the Get Faster Plan then IM plan.
Rich...I rode last Saturday on the Computrainer while watching the Kona race. Rode 2 hours @ 166 watts (.63 IF) then ran 2 slowly. felt ok. On Sunday I was going to ride 3 hours outside (it was sunny and 62F) but my legs felt tight so I cut it back to 2 hours @ 191 watts (.72 IF) and 202 NP. Ran 3 miles at 9:20 pace but my left hamstrings was very tight. So I decided to extend the Transition plan for at least another few days. Took yesterday off completely. Woke up today and felt much better. Rode the Computrainer for 1 hour this am at 190 average watts with 2 x 20' @ 190 watts, 4 x 1' @ 300 watts, and 2 x 1' @ 320 watts. All good. I'm going to do an EZ 3-4 mile run tonite with a 3-4 strides. Then I'll probably load up week 7 of the GF plan, and do weeks 8-9 of the GF plan. Then do the last 3 weeks of the IM plan leading into IMAZ. How does that sound?
Rich...I rode last Saturday on the Computrainer while watching the Kona race. Rode 2 hours @ 166 watts (.63 IF) then ran 2 slowly. felt ok. On Sunday I was going to ride 3 hours outside (it was sunny and 62F) but my legs felt tight so I cut it back to 2 hours @ 191 watts (.72 IF) and 202 NP. Ran 3 miles at 9:20 pace but my left hamstrings was very tight. So I decided to extend the Transition plan for at least another few days. Took yesterday off completely. Woke up today and felt much better. Rode the Computrainer for 1 hour this am at 190 average watts with 2 x 20' @ 190 watts, 4 x 1' @ 300 watts, and 2 x 1' @ 320 watts. All good. I'm going to do an EZ 3-4 mile run tonite with a 3-4 strides. Then I'll probably load up week 7 of the GF plan, and do weeks 8-9 of the GF plan. Then do the last 3 weeks of the IM plan leading into IMAZ. How does that sound?
I think that's a good plan. Your priorities should be:
Running frequency, to maintain your durability
The FTP/Vo2 work, to maintain your top end on the bike
If it were me, I think I'd be doing IM-flavor long rides in wks 4, 3, and 2 out from the race. Probably no need for a formal race rehearsal, unless you think you need one. And certainly don't do it inside.
Got it. Run frequency, FTP/Vo2 on bike and add in some long rides on the weekends. I ran 4 miles Tues, swam 2500 m and ran 2 miles yesterday, and ran 8 miles this am at Z1 + 30" pace. Legs fine. Been 18 days since IMCHOO so I expect my legs to be coming around by now. Going on a group trail ride on MTBs tonight. Just for fun and to spin out the legs. Complete rest tomorrow and then some longer rides on the weekend. GF plan next week.
Comments
@ Rich...last week I ran 5 times for a total of 12 miles with a 5 miler being the long run. This week I ran 5 times again for a total of 15 miles with 7 miler as the long run. Hip/back ok on that run but everything else hurt from the time off. So far so good. Just going to add either 2 miles or 20' each week until about mid-June for the LC worlds on June 27. Will keep you posted and will want some advice on how to pace the swim (4000 meters) and bike (120k) since I've never raced this distance before. I guess for the swim I'll just go at IM swim pace since it only a bit longer, but not sure about the ride.
Ok, sounds good. Again, be patient.
Given where your fitness is right now, especially on the run, I would pace the bike like an IM bike until the last 2/3rd of the bike, and maybe pick it up a bit there...or not and save it for the run.
@ Rich...sounds like you guys had a great TOC camp. So jealous!! Here is an update on my situation>
Feeling much better. Ran 19 miles total last week in 5 runs, including a 9 miler. On Saturday May 16 I rode 81 miles at 231 AP, 239 NP and 21.1 avg mph. Granted it was flat as a pancake and no wind for once in Chicago but I was able to hold the power steady for almost 4 hours. No hip or back pain on the ride. Still doing my PT exercises.
This week I ran 11 miles on Wedsnesday, and no hip or back pain during or post run. Avged 8:48 pace. Today I rode 101 miles in 5:04, 198 AP, 209 NP and 19.9 mph. Rode the first 43 miles with Matt Aaronson, then solo the rest of the way. Then ran 4 mile brick with with each mile faster than prior with last mile at 7:52 pace. I'm totally beat right now, so going to go for an EZ ride, 2 mile brick and EZ swim tomorrow. This will give a total of 21 miles running this week on 4 runs.
Net, I'm now confident, barring any new or recurring injury, that I'll be able to finish the LC Worlds in 5 weeks. I'm just going to add 2 miles or 20' of running for the next 2.5 weeks. Then take a 10 day taper for the race. Going to Stockholm a week before the race since I've never been there and going to do some tourist stuff.
Any suggestions?
Hey Bruce,
Those some strong rides and getting down to 7:52 pace is a great sign! I'd say you're back! Yes, ~20' week sounds good, that's what I'd do. That and doing Strides, if your back can tolerate it. I've found that simple Stride work is a great bang for your buck opportunity to improve your form and develop speed with a minimal fitness cost, if that make sense.
Good luck!
10-4 on the strides!
BTW...did you see my comment below about medalsofhonor.org? Might be something EN could get behind. Doesn't cost anything to participate to race in honor of a fallen soldier/Marine/sailor/airman. I'm racing the Long Course Worlds in honor of Staff Sargent Mark Stets, killed in Pakistan in Feb 2010 by IED. He ran track in HS, and was going to retire after 23 years of service a few months before he was killed. .Check it out.
@ Rich....Ok 7 weeks to Kona from IMMT. What plan do I load up now? I'm thinking I actually need to rest a bit more than last year when I also had 7 weeks between IMMT and Kona. I'm thinking I need to take it really ez for two weeks, then ? Thoughts? Thanks.
Hey Bruce,
Sorry for the late reply and congrats on Kona! That's certainly a nice turn of events after the year you've had.
I recommend you follow that IM trans plan for 2-3wks and then load up the EN*Full plan to end on Kona. Modifications to that plan that you may want to think about making are:
Good luck!
@ Rich...Thanks. Got it. Will probably cap the long run @ 17 miles 16 days before Kona. Will add run frequency once I start running again. I'm going to wait until middle of next week before running. It will seem like forever not to run for 10 days but I know it will be the right thing to do. No RR but add ride miles.
I swam 1000 m yesterday and felt like a leaky tug boat pulling a barge. What a difference a day makes...felt 100% better swimming 1500m today.
Ok, cool, all sounds good. We've go two years worth of webinars on the IMChat page so recommend you start there. Good luck!
Hi Rich....Nice to see you at IMWI and IMCHOO. Thanks for the support.
I'll put together my race report but I can tell you that I'm just not sure what happened on the run. I rode 15 watts below my target to accommodate the heat, my HR on the bike averaged 120 (Z1 bike HR for me), never got above 130 HR on the hills, I peed 6 times on the bikes, my nutrition was good with no GI problems. I thought I was ready to run. Legs were tight the first 2 miles of the run, but never loosened up to lengthen my stride as they usually do. So just focused on quicker, shorter strides and on nutrition. My HR on the run averaged 131 (Z1 run HR), & never got above 140 on the hills. About mile 15 I just couldn't keep running as my legs felt dead, couldn't stride out. I had to go to run/walk strategy to prevent cramping. Basically, did the run/walk for last 11 miles. UGH! If I just could have kept running the Kona slot would have been mine. Also, I think my "one thing" was lame, and didn't convince my legs.
So on to IMAZ in 8 weeks. So far, my recovery has been good. No injuries, only one small blister, my right lat muscle in my back is bit sore (was sore before IMCHOO) and usual leg soreness. I've rested completely for 3 days, sat in the hot tub, and done lots of EZ stretching. Most of the leg soreness is gone now
What do you suggest my training plan should be for IMAZ? I know that I will need a great run there. I have a new "one thing" - run the entire marathon without walking.
How do you feel today? Do you think you could jump into the IM plan right now, setting it to end on IMAZ? Depends on how fatigued your legs are right now, which I'm not sure as it sounds like you didn't run as much as you would have liked.
Or, alternatively, you could do wks 7, 8, 9 of the Get Faster plan, then load up the IM plan to end on AZ. Let me know what you think.
@ Rich...I loaded up the Transition plan last week and think I'll follow it for at least 2, maybe 2.5 weeks. I've been doing a lot of sitting in the hot tub, foam rolling and stretching. I'm feeling better today - all soreness was gone by last Friday, blister healed, and energy level back up today after taking a rest day yesterday. But the last 2 years I've done the Mt. Tremblant-Kona double (7 weeks apart) and I've learned that I really need to rest in the 2 weeks post IM. So I'm willing to risk a bit of de-training to get fully recovered asap (I started training again too soon after IMMT 2014, took more time after 2015 IMMT, and will take even more time off this year). I'll see how I feel this coming weekend and then get back to you about loading up either the IM plan ending on IMAZ or the Get Faster Plan then IM plan.
Good luck on Saturday. Have fun!!
I think that's a good plan. Your priorities should be:
Good luck!