BTW, I think you all are marvelous!!!!!!

Patricia Rosen

ok.  I think I'm back on track.  I didn't want to bother you when your online info is so right on.  I kind of mixed the routine recommendations on inserting the half and recovery after half and my work schedule..... pretty crazy!  I dropped some of the run workouts as my body is sore.

well the good news I got a raise at work! and they still love me!  and I also was forced to not do anything except work.... the shifts are a little shorter but I'm too tired to do anything except sleep after work.

so, I have another three shifts in the ER this weekend.  I missed a long run in there somewhere.  should I try to fit that long run in on the weekday?  I'm thinking no, as I really don't want to hurt myself only 4 weeks before race.  should I substitute intensity at all?  I love my long runs and can do those easily without intensity

 

Coach Patrick

Thanks Patricia!!! I think we want you to get your volume in without intensity this close to race given the stress of work (congrats on the raise!). I suggest that you plan on the long run this week...or if you can't, then brick after the Sat and Sunday runs for about an hour each, at your steady pace!!!!

Patricia Rosen

ok. I did a two and a half hour hilly run today. I have great aerobic reserve but my legs really hurt! sleeping on an ice bag tonight,

I'm going to try a long bike tomorrow instead of doing the torture chamber endurance spin class with Allison. (1.5 hours with alternating intensities but maintaining same power for about 70 minutes. using different cadence or gear) all this while watching eddy merckyx or racing at Tour d'Italia or TdF... I think she finds this stuff on a web site called chickasmith?

it's been fun fitting the EN workouts into these sessions. sweating with others is always more fun

Patricia Rosen

okay, I'm too sore to do long bike today, cold front just came in with high winds (perfect training but not wise with pain going on).  I can do it Friday though, and only two shifts this weekend.  Hurray!  no night shifts.

The long run from last week got done yesterday.  swim and 60 minute bike today. so I didn't get a few long runs/bikes in after race but I think I beat myself up pretty good on that race.  Totally unintended but too many grey hairs to pass.

my muscles are so sore and I know I am getting an IT band issue.  Aleve, ice baths, yoga, massage, ART and compression tights are on my radar.   Weak glutes and work on that planned. 

Thanks, you all!

Coach Patrick

Good call on hedging your bets...remember the goal of training is to create manageable stress..as you surpass that "level" your only options are "hellfire and damnation" or "salvation" -- we recommend the latter!!!!