@JK, the devil (on race day) is in the details....you dominated from a focus perspective and the fitness you have was able to come out...so pumped!!! I say that your plan is ok, but you might need one more easy day (as in swim only Tuesday night instead, or just an easy 30-45' spin). You really can't be toooooooo rested for race day...only you know how hard your Sunday was!!!
OK question for the next few weeks. I am in week 18 of the Int. Half Iron plan.
I plan on training this week and most of next per plan, however I leave Friday Nov. 1st for Florida, driving.
So the plan calls for:
FRIDAY Simw RR SATURDAY 150 min ride with 20 min brick run SUNDAY rest MONDAY swim TUESDAY easy ride easy brick WEDNESDAY rest THURSDAY easy ride FRIDAY - SUNDAY race prep and execution
My proposed alterations are as such... please let me know if this is OK.
THURSDAY - Swim RR FRIDAY Drive to Atlanta area for overnight stop. SATURDAY - Drive to West Palm Beach FL SUNDAY 150 min bike plus 20 min run MONDAY swim TUESDAY easy ride easy brick WEDNESDAY rest THURSDAY easy ride FRIDAY - SUNDAY race prep and execution
Is that acceptable, to swap my Sunday and Saturdays? This gives me a chance to practice my fluid nutrition plan in the actual Florida heat, not just my basement. :-D
@JK, that works just fine...I say that you plan on an easy EASY 30' run on both drive days to stay sane and loose. We don't want you to get too tight!!! Also be safe riding in new place...and note the race is SATURDAY!!!! I'd say you would swim on Thursday with that spin....and friday OFF.
You had me scared for a moment! My race is on Sunday the 10th, not Saturday. :-) I am getting excited!
So I skipped my run last night becuase after Detroit, my left hip area is hurting just as it did right before I pushed too hard and got injured in April. At this point my fitness is made. I just have to stay active, stretch, and not get injured the next 2 weeks, right?
I think that I need to start adding in some more stretching and recovery to make sure that I do not end up out of commission again! I decided to split today's 1.5 hour run in to two runs today that way I still get in the volume, but it is a little easier on me and I can stretch out a bit more. I did 50 minutes this morning of easy to moderately easy running just to see how the hip would fare. It is tight. My run after work will be longer of the same, with mostly Z2 pace, and then some stretching. I really am being mindful of this pain.
Yes, sorry I thought you were doing IMFL...my bad!!! What, there's more than one race in florida in november??? Yes to the self care thing...very conservative at this point!!
Comments
OK question for the next few weeks. I am in week 18 of the Int. Half Iron plan.
I plan on training this week and most of next per plan, however I leave Friday Nov. 1st for Florida, driving.
So the plan calls for:
FRIDAY Simw RR
SATURDAY 150 min ride with 20 min brick run
SUNDAY rest
MONDAY swim
TUESDAY easy ride easy brick
WEDNESDAY rest
THURSDAY easy ride
FRIDAY - SUNDAY race prep and execution
My proposed alterations are as such... please let me know if this is OK.
THURSDAY - Swim RR
FRIDAY Drive to Atlanta area for overnight stop.
SATURDAY - Drive to West Palm Beach FL
SUNDAY 150 min bike plus 20 min run
MONDAY swim
TUESDAY easy ride easy brick
WEDNESDAY rest
THURSDAY easy ride
FRIDAY - SUNDAY race prep and execution
Is that acceptable, to swap my Sunday and Saturdays? This gives me a chance to practice my fluid nutrition plan in the actual Florida heat, not just my basement. :-D
So I skipped my run last night becuase after Detroit, my left hip area is hurting just as it did right before I pushed too hard and got injured in April. At this point my fitness is made. I just have to stay active, stretch, and not get injured the next 2 weeks, right?
I think that I need to start adding in some more stretching and recovery to make sure that I do not end up out of commission again! I decided to split today's 1.5 hour run in to two runs today that way I still get in the volume, but it is a little easier on me and I can stretch out a bit more. I did 50 minutes this morning of easy to moderately easy running just to see how the hip would fare. It is tight. My run after work will be longer of the same, with mostly Z2 pace, and then some stretching. I really am being mindful of this pain.