Alex's OS plan focus

Alex Obelink

Hi Coaches:

I have a history of run-speed work and calf injury.  Today on my 2nd mile  repeat, I started feeling  pain again (left calf) and stopped right there.   I know the routine, RICE,...etc.....but are there any tweaks I could make to the OS, so I focus more on the bike and unfortunately, reduce the intesity on the run?  Any recommendations?

My A race is Ironman Boulder.

 thanks

Coach Patrick

@Alex, sure...we can have you either (A) stick to the plan as written and run for time, not intensity (or run on hills for example, for intensity by terrain, not pace) or (B) we can edit you to have 1 more bike and dropping a run. What do you prefer? For the short term, I might suggest some easy spinning on the run days or swim/pool running until you ar able to get running in. Please keep me posted!

Alex Obelink

thanks for the advice coach. I'll try to follow the plan and perhaps do the "intensity by terrain" approach. I usually run at 2% incline, should I do 4-6%?

 

thanks a lot

Coach Patrick

Let's start with building from 2-4%, in increments....1' a 2%, 1' at 2.5%, 1' @ 3%, then back down to 2%....then build up to 4%, etc...make it as "undulating" as you can, start with 1' increments first, we can build from there!