Recovery from Grandma's and reintegrate into IMMT, currently week 13/20

david ware

Hi Coaches:  Just ran Grandma's Marathon on Saturday and got my BQ.  Next up is IMMT in August.  Looking for advice on getting back into the program.  Not planning on running for at least a week or week and a half unless it is pool DWR.  Will pick up the swimming, maybe starting tomorrow.  Maybe add an additional 1-2 / week.  As soon as the legs are able will get back on the bike.  I am still pretty sore but doing much better today.  I may try and easy spin tomorrow and see how it goes.  I know from Coach P's wiki that I do not have to focus much on the run and do not need to do long runs.  One of my weaknesses on the bike is holding aero so I may do some very easy rides working on getting in time in the saddle and getting the neck used to the long ride in an awkward position. 

Am I missing any other resources or what other suggestions do you have?  Should I just play this week and get back with you next?  Other thoughts?  Thank you for your help.

 

Coach Rich

DW: congrats on the BQ!

Yeah, lay low this week, with swimming only, no bike, no run.

Next week see how you feel but you'll likely be able to swim normally, bike almost normally, but I'd hold off on doing any running at all until late in the week. Call it an easy run on Sunday to see how you feel. Based on that, then load up the IM plan to end on IMMT. That following week, you'll likely be 100% good for the swim and bike but may need to continue to adjust the running in the plan through mid-end of the week.

david ware

Hi Coaches:

I am entering week 15/20. Grandma's was Sat. 6/22. No workouts of any sort until Thur. 6/27. 2650 yd swim. Still felt a little sluggish, but had not swam since 6/7 either. Friday Swam 3k and a fairly easy bike @ .69 IF for 60'. No w/o Saturday. Sunday 6/30 rode long: 65 miles, 3:50 and IF: 83. Last week I was getting back into the training with 3 swims, 1 core, 1 weight, plus 46' bike Monday @ .76IF, Thur 4:53 ride @ 84IF. Ran 4 miles easy on Wednesday and 4 miles easy 2/ 6 x 30" strides on Friday. No workout Sat. Sunday 3:50 bike ride @ 85IF.

Today I did the run as scheduled with 15' w/u; 2 x 12(3) @ old HMP followed by swim. Questions as I get back into the plan:

My old vDot (which I used to train for Grandma's) is faster than the vDot I got from the shortened training and actual race time. I know that normally there would be about a 2 point drop. Should I stick with the old Zones (vDot 47) as I get ready for IMMT or use the race time zones (49) for training sessions?

In the Wiki Coach P says cap mileage at 15. Should I do the runs as scheduled but just cap the long runs? I do not run as many days as the plan calls for. He also talks about running more at race pace. Looking for guidance on running the last 6 weeks. Also, at IMAZ last Nov I was hoping to run approx. 4 hours. Ended up running 4:21 - did not die or walk (other than aid stations) just was slowing down from sub 9's to about 11:00 towards the end and then picked it up a little the last couple of miles. Is 4 hours a realistic goal for IMMT given my training and history as well as the course? Thanks for your help.

Coach Rich

Posted By david ware on 08 Jul 2013 04:42 PM


Hi Coaches:



I am entering week 15/20. Grandma's was Sat. 6/22. No workouts of any sort until Thur. 6/27. 2650 yd swim. Still felt a little sluggish, but had not swam since 6/7 either. Friday Swam 3k and a fairly easy bike @ .69 IF for 60'. No w/o Saturday. Sunday 6/30 rode long: 65 miles, 3:50 and IF: 83. Last week I was getting back into the training with 3 swims, 1 core, 1 weight, plus 46' bike Monday @ .76IF, Thur 4:53 ride @ 84IF. Ran 4 miles easy on Wednesday and 4 miles easy 2/ 6 x 30" strides on Friday. No workout Sat. Sunday 3:50 bike ride @ 85IF.



Today I did the run as scheduled with 15' w/u; 2 x 12(3) @ old HMP followed by swim. Questions as I get back into the plan:



My old vDot (which I used to train for Grandma's) is faster than the vDot I got from the shortened training and actual race time. I know that normally there would be about a 2 point drop. Should I stick with the old Zones (vDot 47) as I get ready for IMMT or use the race time zones (49) for training sessions? Go with the faster VDot, for training purposes. 



In the Wiki Coach P says cap mileage at 15. Should I do the runs as scheduled but just cap the long runs? Is that with regards to the long run in the IM plan? I haven't seen that guidance. I suggest you just do the runs per the plan, or maybe turn them down a bit, depending on where your bike is right now. I say this because you obviously have the running endurance. I do not run as many days as the plan calls for. He also talks about running more at race pace. Looking for guidance on running the last 6 weeks. I suggest you have this running-specific conversation with him in the Micro Forum, as I'm not familiar with the guidance you're referring too. Also, at IMAZ last Nov I was hoping to run approx. 4 hours. Ended up running 4:21 - did not die or walk (other than aid stations) just was slowing down from sub 9's to about 11:00 towards the end and then picked it up a little the last couple of miles. Is 4 hours a realistic goal for IMMT given my training and history as well as the course? I believe so but I'm not familiar with the IMMT course. I suggest you post in the Race Execution forum (?), ask for the teams opinion on IMAZ vs IMMT run courses. Thanks for your help.