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Rachel's Micro

rlh2000rlh2000
in Coaching Forum 🧢
Hi Coach P-  Week 2 of the OS and already behind AND about to go out of town.  I was really sick at the beginning of last week so I missed the bike test, and then was out of town at the end of the week, so all I got in was the run test and Sunday's run (on Saturday). I'm planning to bike test today. To make issues a bit complicated, I'm heading out of town on Friday for 10 days, and won't have a bike. I was thinking of doing a bike focus week this week and then when I return. Any guidance on what exactly I should do? Also, planning to keep running while out of town. Should I just add Z1/2 runs to the runs on the plan? Thanks!

Comments

  • Coach PatrickCoach Patrick
    Rachel, no worries. I say you bike Wed, as 45 to 60' steady, including 5 x 3' (3') of big gear / low rpm work (75? 80?)...rest easy at 90 rpms. Then Thursday is Saturday bike or at least the main set. Then I would double run this weekend (so Sunday on Sat, then on Sun do 60' steady in Zone2). Then rest of the week on the OS plan, just substitute 45' of steady running with 4-6 strides at the end to stay sharp. Rest of runs as normal, with Monday/ Friday off. Hope that helps!
  • rlh2000rlh2000
    Hi coach, back into town after 10 days away with no bike. Did a decent job of running while away so don't think I lost overall fitness. Should I try to add any extra bike workouts this week or just get back on schedule?
  • Coach PatrickCoach Patrick
    @Rachel, back on schedule...if your legs are "run tired" you can drop or cut back on Wed with a short aerobic ride...otherwise let's get back on a routine!
  • rlh2000rlh2000
    Hi Coach P,

    Cut my run short on Wednesday due to sickness coming on, and since then it has been all chicken soup and rest. I think tomorrow I'll be ready to be training again, though probably not full intensity. Definitely not ready for the prescribed OS test week. I'm thinking to use this week to repeat last week, altering intensity as needed, test this weekend/early next week, and then jump back into where I should be on the plan. Does that make sense or any better suggestions?
  • Coach PatrickCoach Patrick
    @Rachel, I say repeat a modified week 7, then do week 8 next week, AKA test before the holidays hit and then you can play the run challenge....I want to make sure you are really "Back" before we put up some test numbers!
  • rlh2000rlh2000
    I am finally about 90% back from the dead. I have not worked out since last Wednesday at all, and spent the majority of the week on the couch doing nothing. I am still somewhat congested, but my energy is mostly back and I feel ready to do something. Anything. But I guess I don't really know where to start. I'm looking for a bit more guidelines that my vague idea of going back a week in the OS and adjusting intensity. Any recommendations on how to actually ease back in, as I ended up taking more downtime than expected. How long should I ramp back up for before I retest. Thanks!
  • Coach PatrickCoach Patrick
    @Rachel, after seeing you crush IMWI, hard to believe anything could keep you down!!!!! image

    The remainder of this week is just getting back into it...so I would plan on Friday Run (easy, 45' with strides), Saturday bike 75' steady, mostly Z2, Sunday run 60' also Z1-Z2, steady. Monday off. Then next week is establishing your rhythm. This would be doing Week 7 again, with an eye towards being 100% by the end of the week. The following week would be testing (week 8).

    It's slow, but deliberate..we want to do this right without pushing you over the edge (again).

    Please keep me posted!
  • rlh2000rlh2000
    I think I know what to do but just wanted to run it by you. I am still at work right now (yay for grant deadlines...) so looks like tonight's bike won't happen (Week 11 OS). I'm thinking today will become my rest day, I'll do today's bike tomorrow, then switch Saturday and Sunday so I'm not biking back to back days. Does that seem kosher?

    Also, I am headed out of town and won't have a bike Monday-Wednesday. Should I just let Tuesday's bike workout go, or somehow add more biking onto the end of next week? Been feeling pretty good- workouts are definitely challenging but I'm hitting my numbers. Thanks!
  • Coach PatrickCoach Patrick
    @Rachel, your plan is good...and yes, let Tuesday go...the travel is costly enough...I think you'll be fine!!!
  • rlh2000rlh2000
    Hey Coach P! I am taking a group swim class that meets Monday nights. Seems like it is going to be very helpful- did a video analysis on the first night and I've already gotten some great feedback to incorporate. The class is mostly drills, with probably a total yardage of 1300ish. Is it ok to let this take the place of my Monday swim, or should I try to add another swim in sometime during the week to up the yardage. I am in week 6 of GF plan, and swimming is a weakness for sure. Thanks!
  • Coach PatrickCoach Patrick
    @Rachel, sounds like a gold mine...USE IT! Technique trumps swim fitness almost every time....so drop that old EN swim like it's hot and start working on your form. Very excited for you...
  • rlh2000rlh2000
    Hi Coach P! I've found myself in a bit of a run jail. Apparently if you don't use your glutes, it will eventually catch up with you. I'm on the mend and starting to add some running back in very slowly, but still trying to follow the guidelines of run jail. Up to this point (I'm finishing Wk 12 of the INT HIM plan) I've been doing the Wednesday ride on Tuesday and repeating it on Thursday, per the advice in the wiki. This week (wk 13) I see that the Wed FTP ride switches to VO2. Should I still do this ride twice, or should I make Tues FTP and Thurs VO2 or something like that?
  • Coach PatrickCoach Patrick
    Good luck with your glutes! Feel free to share that journey with the team, I think there are plenty of folks who could use some help or incentive to do the work that matters – the work that you're doing right now.

    With the switch to VO two workouts, I'd rather you keep those on Tuesdays is your first and most important session. Your Thursday ride should be more FTP-based: 2x12 (3) is my personal favorite...
  • rlh2000rlh2000
    Hi Coach, Wanted to touch base for next week, HIM Wk 15 for me. I'm doing a sprint tri next Saturday. I'm also on my way out of run jail, and hoping next week to hit all the run frequency (not intensity yet) and try a long run of 8 or so miles. What do you think about doing next Saturday's bike on Wednesday? I have some flexibility in work that day so probably could get at least 2.5 hrs of the ride in. Then I'd do my 8 mile "long" run Thurs, swim friday, race on Saturday, and bike on Sunday. Open to other ideas as well!
  • Coach PatrickCoach Patrick
    Rachel - I like where you're at and the progression that you made so far. I'm a little concerned about a long bike the day before your long run as your emerging from run jail. I'll sign off on it as long as you agree to take the first part of the long run very easy to get loose. How does that sound?

    Also we want to make sure that you are judicious with your pacing come Saturday, kapish? :-)
  • rlh2000rlh2000
    So running ain't happening now. Not sure when it will again, but 99% sure it won't by Rev3 Wisconsin Dells. I'm thinking of switching over to the aquabike. Any insight into how I should change my training? I was going to go back to the run jail modification of biking Tues and Thurs, one as VO2, one as FTP. Since I won't have to worry about leaving anything in the tank for the run, I assume I bike much harder on race day than a normal HIM. Should I change Sat or Sun rides to account for this? More intensity?

    Really really bummed about the whole no running thing, but trying to be positive! 5 hrs worth of MRIs this week will hopefully have some answers, as well as build some major mental toughness!
  • Coach PatrickCoach Patrick
    I like the run jail mod, and yes you can bike harder on the Saturday work out, perhaps between 85 to 90%. But race day will be your call. Even though there is no run, very few of us have the extra gear to go all out on the bike. Don't ask me what it is, I have just seen a ton of people try to do just that and come away somewhat disappointed.

    Please keep me posted on the MRI. Thinking of you…
  • rlh2000rlh2000
    So let's call this my year of injuries. Just when I'm getting the hip in check, I crash the bike and now I can barely lift my arm past 30 degrees. Xray today was clear, going to wait a few days and see how things evolve before going for an MRI. Anyways, the rest of the season is possibly a no-go, but I figure I'll do what I can until I know that for sure. I ran tonight and if I limit my arm swing on the left, that was fine. I can tolerate the weighbearing of the aerobars, but can't do bike handling necessary for outdoors so I'll be on the trainer now. Swimming is obviously not happening. So to finally get to the question- what should I do now, week 10 of intermediate IM, only able to run and ride the trainer?
  • Coach PatrickCoach Patrick
    Good god! I am glad you are ok. Important to remember your body is still recovering fri. Shock of crash and is in repair mode.
  • Coach PatrickCoach Patrick
    *from shock of the crash

    I'd lay low for a few days, until Thursday before trying anything else. Your body is working 110% to heal right now...you need sleep and good food, etc. Walk an hour each day to stay sane. I'd suggest Thursday is FTP ride attempt, Friday is short run of 30-45'. Sat is longer ride in trainer, then Sunday is a long run attempt (maybe split it up AM/PM).

    You might want to consider aqua jogging just to get some mobility in the shoulder with light water resistance....just a thought.
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