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Al, I need you!

katelearykateleary
in General Training Discussions

Advice needed. I qualified for Kona, which is October 12. Since IMLP, I have followed the ebook transition plan for four weeks, so as not to overdo it. As per Coach Patrick's advice when I asked how to proceed, he directed me to read the Revenge Protocol for people doing a second IM. I am also supposed to jump back into the IM training plan, adjusting to how I feel. I'm wondering how long it generally takes the coaches to get back to you in the Micro thread. I had posted a question about today's "long run," and haven't heard back. So, I'm wondering if a boomer like Al can give advice. The Revenge Protocol says to keep runs to one hour, but to do six a week. The IM for today says 135 minutes - 2hrs. 15 min.! Should I do somewhere in between? I want to get outside, since it is hot and humid here, as it will be in Hawaii. Want to get used to the suffering! Most of all, I want to be able to FINISH at Kona! No injuries leading in from going to hard or doing to much. I'm 60 years old, if that helps with your answer! 

(My 57 year old tri friend and EN teammie, who did IMLP with me, says these workouts are not specifically geared for older folks, and that I should not be working so hard.)

Thanks!

Comments

  • Paul HoughPaul Hough
    I didn't even know about the revenge protocol which I just read. My plan for IMCOZ after Sweden is to do more quality than quantity which is not exactly what the protocol called for. I have recovered exceedingly fast from this past one which tells me I didn't give 100% and I am already doing quality sessions. Since you were already following a long transition out of IMLP, and the protocol calls for you to rebuild to IM training volume in the last 4 weeks, you might want to be splitting the difference and start working to that volume so it isn't a shock that first week you are back on schedule. So yes, maybe a 90 min run this week while listening to your body so you get enough rest and don't get injured.
  • Al TruscottAl Truscott

    Kate - I've been there, several times, doing IMs 6-8 weeks apart, including last year Canada >> Kona.

    I don't think there is a one size fits all protocol, it all depends on how recovered you feel and what you can handle. But a couple of general principles I follow:

    • One race rehearsal, 2-3 weeks ahead of the second IM, not two - your previous IM was that first RR! Once I did the full six hours, and once I did only five hours. My second IM after the five hour RR was much better than the one following the six hour RR, FWIW.
    • Run frequency - I don't what you've been doing. The EN IM plans have us doing 5-6 runs a week. Me, I usually do 3 runs a week, maybe once a month I'll do four. I do the long runs, the intervals, and the "Saturday Run", which often ends up being on some other day. I think as we age, it's really individual. Some of us do better on shorter, more frequent runs. Others, like me, do better with the standard long and interval runs, but bag the other stuff, to allow at least 48 hours recovery between runs. You didn't get injured leading into LP? If so, then keep doing whatever you did leading up to that.
    • Run length -  If you were doing 5-6 runs a week, err on the side of shorter long runs (1:45-2 hours) and 2 miles worth of intervals each week.

    other thoughts:

    • It's really important to keep in constant touch with your sense of fatigue and any niggling little sensations of hip/knee/ankle/foot injuries. Always be ready to take a day off to nip that stuff in the bud.
    • It really only takes 3-4 weeks of training to get back up to race readiness. Meaning, September is the Golden Time for you.
    • Quality over quantity when it comes to workouts. If you are too fatigued to hit the paces, don't do it just to get the time/miles in. The rest is more important than just slogging thru. OTOH, there is great value from doing 5 high quality workouts a week: a long run, a long bike, a good set of intervals in each, and a good hard swim workout of one hour. If you can get those in, you'll be fine on race day, assuming you can figure out how to adjust your already superior execution skills for the heat. That's another topic, for which there is some help in the wiki and in the forum.
  • Jeff SullivanJeff Sullivan
    Kate you can PM (private message) Al directly....go to Community @ top of page....select Memebrs....type in Al's name....then send a message...BTW GREAT job last weekend @ Dunkirk...glad to see your legs bounced back so quick....I'm still lagging a bit on the FTP/Z4 stuff....so I'm still plugging away just below Z4 but keeping volume low.....next week I plan to start some longer rides....the following week longer runs.....I'm gonna try a 5k tomorrow to gage my run fitness....I've got IMFL in Nov to get ready for ....
  • katelearykateleary
    Thanks, folks! I did end up with a 1 hr. 20 min. run yesterday. It felt OK as most of it was zone 1. My interval run in the oppressive heat on Tuesday was another story. I couldn't get near my zones, and ended up with Z 1 - 2 miles intervals after hitting z 4 for the 800's. Al, I should have bagged that workout! Thanks for that advice. If I can be anywhere close to be doing what you can do, I will be thrilled.

    I will start researching the heat issue, as that is a real problem for me. I have no trouble running when it is single digits with a wind chill, but always feel terribly sick in the heat and humidity. I do worry about that, since I am somewhat acclimated now (it's been brutal lately in the NE), but I know that it will cool off considerably, maybe even snow here, before Kona.

    Jeff, my legs really hadn't bounced back yet. Your wife flew past me on the run as I slogged along. Of course, she is younger, so I have that as my excuse!

    Paul, congrats on Sweden, and good luck with your ambitious fall season.
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