Adjusting IM plan for weekly injections

dvescuso

Hi Coach Rich,

I receive weekly injections for an immune disorder, which leave me floored the following day. I've been trying to keep up with my workouts and fight through them on these days, but I've borderline fainted on the treadmill and in the pool (not good!) on these days.

 I've come to the conclusion that at most I can do 30min of workout on these days (all other days I am normal). How should I adjust the plan to fit this? Currently on the Int IM plan, and right now the majority of the weeks look like this:

Mon: Swim + Run

Tues: Swim + Run

Wed: Bike

Thurs: Long Run

Fri: Long Swim + Run

Sat: Short Run + Long Bike

Sun: ABP Bike

I'm thinking Monday is the day - Should I drop the Monday workouts? Maybe shorten the swim on Monday and drop the run? Or even add the Monday swim to Sunday well after the bike bike workout and abbreviate the run on Monday?

Thanks in advance. I know this isn't ideal, but I can push the body as hard as anyone else all other days of the week so let me know what you think works.

 -Dan

Coach Rich

Sorry to hear about your conditions! Sounds like a helluva thing to deal with. If you can pick what day you do this, I recommend Friday, and just take the day off, so that it serves double duty as recovery after your long run. Suggested schedule:

Mon: Swim + Run -- add volume to both or either of these swims. Like, 20' if possible.  Tues: Swim + Run Wed: Bike Thurs: Long Run, are you able to swim very easy for recovery after the run? Fri: OFF Sat: Short Run + Long Bike Sun: Short Run + ABP Bike

dvescuso

Hey Coach - Don't even try to send pity my way, not that bad at all, others have it much worse than me! All it means is I have to train harder on the other 6 days of the week.

Ok yea this sounds good, will add volume to the early week swims, and add a short run to Sunday. I can definitely swim after the long run on Thurs, although it may have to be done in a separate session given time constraints...

Hm, so how about I take the Friday swim workout and do that on Tuesday, and take the Tuesday workout and do an abbreviated version of it on Thursday in a 2nd session maybe 8hrs or so after the long run? Does that make sense?

Coach Rich

Mission: swim 3x per week, bonus if they are all quality swims. A swim the same day as a long run is rarely quality (unless you can swim before the run) but I think it's more realistic for you to just take Friday 100% off and then experiment with where it makes the most sense to put that 3rd swim on your weekly calendar.

dvescuso

Gotcha, will do. Thanks!