steve's micro thread
coach,
did HIM Sat. and plan calls for unstructured week this week. Just confirming- do whatever I want? Was thinking today and maybe tomorrow off, then some easy bikes, swims, with runs toward end of week.Only feeling a little sore.Following this week is 3 wks of GF, then start 12 wk plan for IMFL. BTW, my best case scenario for the HIM was about 5:17 (did a 5:43 last year), and ended up with a 5:09!! Execution was near perfect (not a negative split on run, but looking at results of others, the vast majority were 2-3 minutes slower on way back- was in Muncie BTW). Looking forward to Florida- will be 1st full IM.
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Yes to a light week...really...you have 15 weeks of work left...that's FOUR MONTHS....so please Please PLEASE go easy. Mon/Tues off...wed light swim...thurs light spin...fri off...Sat easy ride with sloooow peeps...sun off...then back at it...your late October self will thank me once you find the EN Time Machine...
Having issue with FTP rides last couple weeks.For a little perspective- in week 15 of Inter. Im plan and overall feeling very good. Having expected periods of fatigue, but able to hit all numbers on workouts,(EXCEPT last few FTP sessions) AND, will feel beat after long rides/runs but then recover surprisingly quickly. For example, in past when I would feel as tired as I do after a long ride I would be SORE for a couple days, but now I'm FINE and ready to go the next day (not even really sore later the same day).Here is quick recap of FTP sessions (started IM plan in week 9):
week 9- NAILED it: 20',15',10' reps (outside).IF .95
week 10- still pretty good: 20',15',10' reps (inside), IF .88
week 11- DEAD, stopped at 35 min. (inside, didn't record reps), IF .82
week 12- skipped FTP test due to last week FTP session. numbers/zones feel good though (nailed 3wks of GF WKO's prior to starting IM plan. WKO's were all .88-.96 IF).
Also, switched ABP ride to Tue this week(per above in thread)
week 13- Pretty dead: managed 3X5' reps (inside-50 min), pathetic IF of .73 BUT, had ABP ride day before that kind of pooped out in end, AND YET nailed 4hr. ride Sat.
(6X20' all at .8 IF with overall IF of .75)
week 14- Pretty dead again: was going to shoot for 10' reps, but could only manage 4X5' @ .88-.92 (inside-50 min.) with overall IF .78. BUT, had AWESOME ABP ride day
before- only called for 90 min. and felt VERY comfortable with IF .85 (VI 1.01)
SOOOO, my thought's are that it's two things, and nothing to be too worried about: 1. switching ABP ride to the day before the FTP session 2. Cumulative fatigue as I'm "adding far to fast" (I'm telling you my legs feel STRONG). My gut says, don't worry too much about the FTP work, get in what you can without ruining the week..... You're training for an IM NOT a time trial. But you're the coach, anything to be worried about and/or tweak?
Let me know what you are thinking...
- next week (wk 15) is RR week,so no ABP ride anyway. Good timing to see if FTP WKO will improve with NO ABP ride day before
- week following(wk 16) I'll make the ABP an easy ride (.7 IF ) and see how my legs handle the FTP WKO the next day. I want to try this first before going to 2 bike WKOs only, as the idea of that kind of freaks me out!
- If I STILL have a crapy FTP WKO after a easy Tue ride(hopefully wont be the case),I'll do a 2 bike WKO week the following (wk 17).
How does that approach sound?
- wk. 15 had better FTP session- managed a 15' and 10' rep....no ABP ride that week, and RR ride well I thought. Slower than I want, but held .69 for 6 hrs (108 miles- VERY windy), and felt good, run went without a hitch( had to make myself go slow to keep prescribed pace).
- wk. 16 did an EASY ABP ride (2 hrs at .72) day before FTP wko, in which managed the 8' and 12' reps, then didn't push my luck. My legs felt pretty toasted after the Thur. run and thought HOW am I going to manage the Sat. long ride but then hit all 7 (20') reps in range, with .75 IF. TOTALLY surprised myself... legs even felt fine later that same day which seriously freaked me out based on how I felt going INTO the ride.
- Today had FTP test and hit SAME FTP as last test- 260 (skipped one in wk. 12 of plan, so last one was in June during HIM plan).SOOO, given the lack of FTP work, and the fatigue level (ie.... some signs of going little TOO hard), I'm pretty happy with results and take it as an indicator that maybe back on track (sleeping better too).
Thoughts, comments?
- wk 18, per plan except flip-flop Tue. and Wed run and bike wko (just fits my schedule better)
- wk 19, exactly per plan
- wk 20, do Tue. brick wko on Mon., Wed. run wko on Tue., Thur. swim wko on Wed., get into PCB on Thur. morning and do about 20 mile recon ride (which section would you recommend?), Fri. just easy 15-20 swim to get feel for salt water etc.. Saturday..... take my new fitness vehicle for a ("catered") ride!!
How's that sound? would you have me cut out anything given where I'm at? (I actually did a little less than per plan in HIM taper and felt really good/had a good day).
P.S. are you racing IMFL?
could you please take a look at my thread "confused about calories per hour", I haven't gotten any feedback yet on it. It's in the nutrition section, and relates to the issue covered in "Kind of pissed" thread......which BTW I'm not anymore
Wondering if I should tweak the last few weeks of the JOS or not based on the HM I have scheduled, which is on April 26th. I know ideally I should find a 10K or HM on the weekend of the 12-13th, but given I'm doing mine two weekends later, would you suggest I get another two weeks of long runs in, rather than begin the taper with the run scheduled at the end of week 12? FYI, I'm doing the two weeks of swim camp between the end of JOS and the HM I've scheduled.....then start HIM plan on April 28th. Again, BIG congrat's on your 40th B-day/run/fundraiser!!
The only modification I would make to it (remember, you just did the OS and will need to absorb a bit of that work!!!!) is to have you do a 60' long run on that Sunday of Week 1 of Swim Camp, one week out from your race, as 20' to warm up, 20' at slower your goal race pace (by about 15 seconds/mile) and then 20' faster than your goal race pace (by about 15" per mile, or as close as you can). Be sure to cool down, stretch, etc....
Once you get thru that week, let's reconnect about adjusting your final week!!!
Anyway, appreciate you laying out the upcoming week for me.
Mon.- do Tue. wko's (fresh legs from Sun. off, get quality run TP wko)
Tue.- do Wed. wko's (ie.. Brick)
Wed.- do the swim wko that was on Mon.(kind of a mid-week break- rest up for next 3 days wko's)
Thur.- keep same(long run)
Fri.- scheduled swim wko, plus the bike ride normally done on Sun.
Sat.- keep same(run then long bike)
*the only wko I'll be missing is the low priority run done before the ride normally done on Sun.
BTW...had my half Mary this morning. Goal was to break 1:45/8:00 pace(did a 1:45:25 last year- different race though).Got a 1:43:43, AND my garmin said it was 13.21..... So which distance do I go by LOL
So this quick question is....how would you recommend tweaking the test week (wk. 8 in HIM plan, which starts tomorrow), given that I just did a half marathon yesterday, and DO have a fair amount of fatigue/soreness in the legs?
Great race! Always use your Garmin for calculations, so I think you did it. :-)
The modifications you about your training plan are great, I have no changes there. However looking forward at the testing week I think that your half marathon will count as the run test. I suggest you ease into the week with an eye towards testing on the bike by Thursday, Friday easy swim then weekend as planned.
Mon- same as above
Tue- same as above
Wed- swim as above, plus do weekly long run
Thur- short run then ABP ride
Fri- swim only, rest legs for Sat.
Sat- same as above....short run then long bike
This way I: 1.won't miss any runs (want to build run durability), 2.don't have back-to-back rides (Fri. and Sat. in first draft). I'll play it by ear as to the intensity of the ABP ride(day after long run), dialing it back if needed, so as to get good quality ride on Saturday.