Carlo's Macro thread: Please help save my season
Coach P and team mates,
This is my first season with EN. Did the JOS plan and ended up with Plantar Fasciitis about 12 weeks ago. I made some real solid gains on the bike from about 225w to 256w tested 6 weeks ago. My running has been limited the last 10 weeks to about 2-3x each about 3-4 miles and averaging about 10mi/wk and all easy. I had a HM in the first week of May that I was hoping to break 1:40 pre-injury (last year was 1:41 on the same course), but I ended up with 1:46. So I keep the running at a minimum the next 4 weeks doing the GF plan for the bike and swim.
This past weekend was a Leon's Triathlon that I was really hoping to have a good performance. I over-biked it last year and suffered through with a 58-min run with severe cramping off the bike. Swim was 25, bike 1:06. Power 207 AP/211 NP. My main goal for this race was to have a good run of about 8min/mi. A week before the race I went out for a 40k/5k brick. Rode it at 232AP/234NP then ran a 7:49 avg 5k. I figured I was in pretty good shape and was figured if I rode a 215-220, I would have a decent decent run. My swim conditioning was pretty much back to where it was last season. I had a very relaxed 26 min swim in slightly choppy conditions and felt real fresh coming out of the water. My bike was pretty good. 1:04+ (213AP/218NP) http://connect.garmin.com/activity/322160203. Brought power down towards the end to rest the legs a bit. As soon as dismounted from the bike, both my quads cramped up. It was a struggle to get to T2 and the first mile and a half averaging 9:30. Got some semblance of a run and just coasted at around 8:30 the rest of the way. http://www.trainingpeaks.com/av/PVK...RNGFGSGRBI . I ended up with a 2:28. My goal was a 2:25 and last year was 2:32. I know I should be satisfied with a 4.5 minute improvement, but I just can't figure out why I do so bad in Olympic distance races. Nutrition wasnt bad. 20 oz IM perform, 2 gels on the bike, 1 gel and a 16 oz of gatorade pre swim. Temp was cool low 50's. Maybe my cadence was low? Could have maybe brought it up to 90's.
Moving forward now. I have 2 more races. Racine 70.3 in 6 weeks and IMWI in 13 wks. How do I peak for Racine and IMWI? My bike volume was pretty good in the OS and during the GF plan. Rode the IMWI course (80 miles) about 3 weeks ago, have done about five 50+ mile rides.
I really need some guidance and some mojo. I really bought into the fast before far, but my race results have been disappointing. My plantar fasciitis is not really bothering me during my runs. It mostly just bothers me the next day after a run. I'm now into week #7 the Intermediate IM plan. This week's training is pretty much out recovering from sore quads. Tomorrow I have the Ragnar 200-mile relay from Madison to Chicago with my coworkers. I have about half of next week to train before I take the family for a week's vacation. I'll probably just keep running while on vacation. By the time I get back from vacation, it 's 4 weeks before Racine 70.3.
Sorry for the long rant. I would really appreciate some tips.
Thanks for your time.
Comments
Carlo, sorry about your race. My notes:
In short, I think your times indicate that your fitness is there. Again, 4' PR and 3' off your goal (call it 30"/mile due to cramping) tells me you have the fitness and your numbers seem to bear that out. You just need to get back to running consistently and pain free without risk of injury.
With regards to your upcoming weeks, just do the best to maintain your running frequency during your trip, but within the boundaries that your injury has set for you.