CBW's Micro Tread
Hi Coach, I am in week 13 of HIM, the HIM is July 13th. I am racing an OLY in Hammond IN. (week 14, C race)Sunday June 2nd. According to week 14 I should be doing a race rehearsal that Saturday and rest on Sunday How do I adjust the schedule to race, while not losing valuable race rehearsal time. Should I race rehearse this weekend instead of the WU: 20-30' @ 65-70% / Zone1-2/ Easy.
MS: 8' (3') @ 95-100%/Zone4/Hard. 10' (3') @ 95-100%/Zone4/Hard. 12' (3') @ 95-100%/Zone4/Hard. 10' (4') @ 95-100%/Zone4/Hard. 4 x 12' (2') @ 80-85%/Zone3/Mod-Hard that is called for?
So far the weather looks like T-Storms for the race. glad I made it a C.
Thanks, Cathleen
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Comments
(I hope it's okay I jumped in there coach....)
@Cathleen, we need you to rest up instantly, especially if IMAZ is your true, no-joke "A" race. You might want to check in with the event (Non-WTC?) to see if you can get a refund, switch to a different race or defer until next year [edit - maybe do the aqua bike?]. Then I would get a follow-up MRI for end of June/early July to see how you are progressing. Until then, I would suggest a swim focus with plenty of biking...I might also review your shoes / footstrike to see if we reduce the causes of the problem.
No one answer here, but I think the long term view is best.
Patrick, Patrick, Patrick.....Completed Rev 3 Cedar Point Half over the weekend. What can I say, except...WON MY AGE GROUP!!! Super Windy 17-25 mph, hung onto the bike for dear life, actually went faster the 2nd half of the bike, compared to everyone else who slowed down ( after I dissected all the data) At first I was not pleased with my bike but after that I felt better that I had a smart race because I put down the run of all runs! I'm a runner by nature but I felt so good, I kept trying to slow my feet down but they were so happy and kept a great cadence. 7:57 pace.( mile 13 @ 7:47) I ran down 2 ladies for the win. My husband surprised me with a Stages powermeter so now I have to get the bike figured out before IMAZ. I am very worried about the bike for that event. Just don't feel I have the bike stamina to pull it off, IMKY was such a epic f-minus last year.
Thanks for the help with the success so far
Recover now and let's talk next week about adjustments...if you have a race report or picture, please send to chris@endurancenation.us
total cal 1560/ 260 per hour
total carb 347/57.8 per hour
total sodium 3135/ 522 per hour
liquid totals were 6 24 oz bottles
I ran the 6 miles afterwards a prescribed 9:02 pace with walking breaks to slow things down. By the end of six, was not sure I would be able to sustain the other 20. I am 5'6 and weigh 125 pounds. Am I eating enough, or too much, I've done the math under every calculator and can't seem to nail it.
Based on our math you will need 313 cals per hour (not 260) but I don't know what you are drinking / eating to get your numbers.
So, please schedule the sweat test above, but also give us the skinny on what you are actually eating, thanks!!!
Patrick, I raced IM KY last year in 14:33, horrid day, threw up on bike, sick on run, and 6 months of stress leading up to the finish line, but so proud I finished. 2013 I join EN, signed up for IMAZ and drank the kool-aid.
On my whiteboard, next to the computrainer I wrote 14:33 to 12:30 and there it stayed for the next year. Had several ups and downs with injuries and fatigue especially in the last 7 weeks leading up to IMAZ. But I refused to change the goal, I worked too hard until that point. Big thanks to my chiropractor for getting my knee back (a burst bakers cyst after Rev 3 in Sept)
I finished IMAZ in 12:31!!! Swim was spot on; bike was a bit slow avg 17.69 mph, I have a mental block on the bike ( my heart rate monitor did not pick up on the 910 or edge ( worked fine that morning setting up and the next day) and the Stages Power meter uncalibrated itself, so I raced all perceived exertion ; and run was great until after mile 12, then the stomach shut down. Tried triage of coke and slowing down but it never rallied. I took in a gel at miles 3,6,9,12 - but I couldn't even look at perform without vurping. Need to fix that in 2014 not sure what to do.
But again Thank you thank you thank you for your help!! Next up IMMT. Lets fix that bike thingy in 2014 and get me some balls. Also I think I need to have my last long bike earlier than 2 weeks out, I was exhausted.
Color me impressed...
~ P
I say GetFast plan since you have been away from the OS so long and we need to start putting you out there with an eye towards your actual season -- it is a bit more work than the traditional OS, so if that's not an option, please let me know!
Let's start this process by helping me understand what it means to get your Rundback. Specifically, what was your run before so we can determine what back is. Also would love to see you the file or the data from the file of your ride in Arizona to understand what happened there. As well as what you eat on the bike because that matters too.
Let's do this!!
My heart rate averaged 161 which is top of Z3 for me for the ride but my power was 137 which is top of Z2 for me, IF was .78 ( no sleep for two nights before, the was a boom boom sexy party Friday night until 6:30 a.m. and just HIM anxiety the next)
I wanted to throw down a run, I took off the heart rate strap and raced. I can't breathe with that thing on while running. Plus the numbers climb really high and freak me out. So I ran the the first 11 miles with my head and my legs and the last 2 with my heart, because there was nothing left in the legs. The last two were my near fastest.
Now onto IM Mont Tremblant training. Quads are tired from the bike.
i am in week 11 of intermediate, I took off monday and tuesday and mainly stretched.wondering what to the rest of the week. supposed to have a big day on saturday.