satish's micro/macro thread fall 2013
Hi Coaches
Not sure if this is the correct forum for this, or maybe some sort of direct communication would be better but here goes:
Its been two weeks since my final tri of the season (rev3 maine HIM). I had a pretty successful season I think, but ended up the summer tired, possibly overtrained, and with a sore knee which is a chronic problem for me, but seems to be exacerbated by weakness in the hips and quads.
I have been taking it pretty easy for two weeks, a few swims, easy rides up to an hour and a few runs, (no more than 30 minutes very easy). Loosely following the transition plan. This week and next I plan to build up to 4-5 runs/wk (all easy, none more than 40 minutes and paying attention to fatigue and the knee), as well as a couple of easy bikes/wk, and 2-3 swims/wk and strength and core work. I aim for at least one or two more easy weeks (nothing above threshold).
I'm not sure how the outseason will work this year but If it begins at the start of November like last year, I would like to spend the next six weeks working on my run- to build up run endurance and to get an idea of my Vdot.
On the local race calendar there is a 5k Sept 21. Then on Oct 13 I can do a 5k, a 10k or a half marathon.. I also have an option of a 5k, 10k or half marathon on oct 20. right now I am planning the 5k sept 21, 5k or 10k oct 13 and adding a 5k, 10k or half on Oct 20. I would really like to do the half marathon on oct 13 but I dont think I can get ready in time to get an accurate idea of vdot.
Lots of stuff here and I'm sure there will be plenty of follow up questions, but what do you think so far?
Comments
Start up the run....5 days at 20' with core before it, and some flex after. 1 bike and 1 swim. Then next week the runs are at 25', then 30', then 35, then 40. Runs are all excellent form / cadence, etc, and you can finish with 2 to 4 strides. Starting in week 3 you can go 2 swims, but I would stay at one bike.
Fire back when you can!
Thanks Patrick
As usual you have distilled my incoherent rambling into something that makes a lot of sense. I will build up the mileage slowly and do core and lower extremity strengthening work. Knee is not injured now, but the strength exercises I have done so far have revealed some pretty glaring imbalances and weakness around the hip girdle.
I will still probably do the 5k races- maybe a 10k later on , but I don't plan on doing any sort of interval or tempo runs until I am doing solid 5x/week runs.
What do you recommend for the one weekly ride (probably will be done as a 2nd workout immediately after a run or later that day) - just easy, ABP or FTP intervals?
Your plan is a good one; that strength stuff will set up for the long haul (no pun intended!). The one ride should be ABP for now...but don't be afraid to push that ABP number up. Like .87, etc. Save the good hard work for the OS come november!!!