MM's micro

Wilddaizy73

Hello-

Somehow I have messed up the right side of my back from my neck to my hip. They have put me at no more than 1000m a day every other day for swimming and run/walk up to 2mi a day every other day for about 2 weeks. What should I do in regards to the OS plan I was supposed to begin today?

 

Thanks-

Mandy

Coach Patrick

MANDY, holy cow what's up with that!? I hope you will mend quickly and there was no other trauma. Your injury is your coach right now, no need to try to do the OS...I would defer it for a bit. It's not exactly clear to me what exercises you should be doing (should you not bike?)...but here's what I am thinking for a basic week:

Mon - Walk 2 miles
Tues - Swim 1k
Wed - Walk 2 miles
Thu - Swim 1k
Fri - OFF
Sat - Walk 2 miles
Sun - Walk 2 miles

That would be week 1. In week 2, you can walk 1 mile then alternate 30 seconds running with 30 seconds walking for the second mile. Swim stays the same.
We check in at the end of that week. If you can bike, let me know!!!

Also, if you'd rather talk, pick a time, my schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.

Wilddaizy73

Good Morning-

I really don't think it's as bas as it sounds...or if it is then it was worse than I thought since I have gone through the entire season, to include 2 HIM and a 50K, dealing with the issue. I think it's more about retraining the muscles to get everything aligned properly. The bright side of this is we have a little bit of time, and I shouldn't lose to much fitness.

As for biking- right now it's a NO GO :-(

I truly think the off time is minimal since I am doing what they want me to do.

Mandy

Coach Patrick

Well, just more "it sounded like you got hit by a falling piano" than "I wore my body out". Please keep me posted on how you progress...

Wilddaizy73

Hello!!!

I'm back!! If ya'll were in IMFL, sorry to have missed you. I was there cheering, supporting, and volunteering.

My Back update- I have 2 bulging discs, but they are being managed through physical therapy and home exercises.

The Dr has cleared me to do as much as I want to do as long as I am comfortable !!

I ran an easy 3 this past Sat and ran an easy 3 this morning.

Where and how shall I start with the outseason plan?

 

Mandy

Coach Patrick

Mandy, sorry we missed you. We had a team dinner, a pre-race talk, and post race beers!!! Next time (but hope your friends did well!). The OS usually starts with a bike and run test, do you feel up to running a 5k at speed and biking hard on the trainer? If not I say we drop you right into Week 2 (load plan to end in 13 weeks from next Monday) and we fudge your zones right now. If you can test, then load plan to end in 14 weeks from next Monday to get you started. Once you are on track, we can have you reach out to Coach Rich in the Macro Forum to find out how -- if at all -- you need to adjust the OS to fit into your race plans, etc.

Wilddaizy73

Hello-

 

I will give the bike and run tests a chance and see how I feel. I think I will be fine. If not, I had a metabolic test done on the treadmill in June and can always use that data.

I will let ya know how it goes.

 

mm

Coach Patrick

Mandy, thanks!!! The Met test is a nice-to-have but not as specific to our training as the actual functional tests. Please keep me in the loop!

Wilddaizy73

Good afternoon,

Things are going well and Rich has made modifications to my plan. I am starting the run durability plan 9 Dec then beginning the Jan OS plan. I am interested in attending the Blue Ridge bike camp yall are hosting at the end of Apr. However, I am not sure if this fits in with my overall plans of IMCDA being my A race and Rich told me to reach out to you for the information.

Have a great day,
Mandy

Coach Patrick

Mandy, thanks for reaching out to me! The camp is early May, which puts you about 10 weeks out...The upside is great volume that you'd be hard pressed to find anywhere else in time for CDA. The downside is you will mentally need to be okay with not swimming and limiting the run....it's okay, it's a huge win for your fitness overall but your tri-ego / type A triathlete needs to s/b/r could get grumpy. We have a great group of vets and returning folks, and we'll have multiple options each day if you need to cut short or something else. If you want to talk to me give me a buzz, happy to do so: (617) 513-3830 Cell Phone (EST Time)

Full details on the Blue Ridge Camp are over here: http://www.endurancenation.us/camps/crucible-training-camps/

FYI I think we only have 1 or 2 slots left....

Wilddaizy73

Patrick,

I am mentally ok with limiting my running and not getting some swimming in. As you guys have stated in your information- there is really not an increase in speed over swimming. However, if I will benefit overall from the campp and it will assist me in getting the best time possible at IMCDA- then I am all in.

Mandy

Wilddaizy73

I reserved a slot for camp!!! WAHOOO!!!!!!!

Coach Patrick

AWESOME...this camp is going to be EPIC!!!!

Wilddaizy73

Patrick,

Please help! I signed up for the Blue Ridge Camp, but received devastating news today, 24 Mar. I have to have a complete hysterectomy 10 Apr because I have a disease growing inside me. I can get the Surgeon's note if necessary. This will not allow me to make it to camp since it is only 3 weeks later. Is there any possible way to get part of my money back or maybe advertise the slot to another person? Any help is greatly appreciated.

Thanks,
Mandy

Coach Patrick

Mandy, I am so sorry to hear the news!!! I hope you are okay and getting the support you need from your family and friends...if there's anything we can do, please let us know!

I will check on the camp and see what we have already committed to paying to our partners...stay tuned, I will email you!