Jodi's micro questions
Coach Patrick, I have been doing a bit of trail running and got my first ultra under my belt. Rich started me on a plan this week with my only A race being Chatt IM. The first part is Run durability. He has me scheduled for 1 swim per week for the foreseeable future, which I am sure I need, but I hate. I called my pool today and found out they are closing Friday for three weeks. (College campus). My question is should I even bother to swim once on Thursday if I know I won't swim again until after Jan 6th? My only other pool option is outdoors and I am just not into that. I know you are gonna say something about swim chords (see I do read the wiki) but I don't know what they are or what to do with them. Help!
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Ok, you are right, that's a pile of junk if you can't get in there for three weeks. Instead, let's do some core work and get you in a competent, functional space from which you can work on your swim! Check out the Total Body Routines from the bottom of this page here:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=2011+Maintenance+Workouts
That's SUPER AWESOME about your daugther. You'll have to bring her to the next race!!!
You will have to adjust the "end date" of your plan under Training Plan / My Plan / Move Change Plan....set date to be one week later.
Here's a bit more information here: http://bit.ly/1lgUXaB
ps I want a picture of you on the trainer at a track meet...in the parking lot!
I'm confused about the Sunday run. I am in week 9 of IM training plan for beginners.I have a vDOT of 35. I assume I am to do the pre ride run and not the post ride run. Is that correct?
Jodi
Coach,
Is this where I should ask for help following a big day protocol? Here I go... I had to skip the swim as the day before I got diagnosed with shoulder tendonitis, most likely from poor technique on my open water swim the week before in the ocean going against the current. My doc gave me an injection in the joint and told me not to swim.
The bike went great. I rode 4 hours and was very comfortable most of the time. It rained on me twice. I did pop out of aero more than I wanted to. I was really working on my nutrition, which is where I may need help. I calculated that I needed to drink 24 oz of perform per hour. Using IM perform and eating one gel per hour gave me plenty of calories, but left me short on the sodium, so I added one salt stick capsule to each bottle gave me close to 1000 mg per hour. My problem was I stayed one half bottle behind on my fluids the entire ride. I carried 2 full bottles and my aerobottle held 16 oz. I stopped at a store and got 32 oz of powerade to which I added another salt tab, but at the end of the ride, I had 16 oz of powerade left. This made me short. I was 16 oz from fluid requirement, 875 mg short on sodium, and just 100 calories short on calories. I pee'd twice on the bike!
I went into the run feeling good. I carried with me 3 x 8 oz perform , each with a salt tab mixed in. I walked 30 steps per mile and chugged 4 oz., so I was right on the money,HOWEVER, at mile 3 I started to have stomach issues and found a port a potty by mile 4. The port a potty stop costs me three minutes, but other than that, I had no problem staying in my zone one pace. Unfortunately, after that stop, I felt the stomach rising up again in rebellion, but my run was almost over so I got home. The problem is that this is what happened at the end of my last ironman and I need to know how to prevent it. Was this because I did not nail my nutrition on the bike? Or was it because my stomach really does not like all the things I am forcing it to deal with?
Any guidance will be appreciated. Jodi
2 - can you write out what you consumed for me? Might not be 100% required...
3 - again impressive...and good to know you _can_ if required. Remember you'll be "behind" after the swim vs this weekend's ride...
Ok, for breakfast I had a half bagel with peanut butter and jelly and 8 oz water. I then jumped on the bike and started drinking. I consumed one (24 oz) bottle per hour (checking every half hour and catching up if needed.) Each bottle contained 3 scoops im perform and 1 capsule of salt stick. The bottle then contained 210 calories, 740 mg sodium. I ate one powergel per hour which added 110 calories and 200 mg of sodium. That made my hourly total 24 oz, 330 calories, 940 mg sodium. I did this for hour 1,2,4 and almost hour five just before getting off bike. For hour three I ate a bonk breaker bar (might be on course as they are a sponsor) instead of gel, which was 250 cals and 170 mg sodium. Just wanted something solid. The whole ride I felt overly full. Stopped to pee twice on the bike. Got to the run and strapped on a fuel belt with 3 x 8 oz bottles, each with 1 scoop of perform and 1 salt cap, and drank 4 oz per mile. I stuck to my zone one pace of 11:00 min miles, but I ran 6.0 miles, so in just over 1 hour I drank 24 oz. with 210 calories,740 mg sodium. Had I been continuing, I would have done a gel at that point, but to be honest, I shiver at the thought of doing that gel based on how my stomach felt.
A few things to note...I finished my run at 1:30 pm in 93 degree weather. Heat index was 98. My run was on newly paved asphalt in my neighborhood. I tried to stay in the shade but probably only had shade 35% of the time. If it were cooler like it will be in Sept in Tennessee, I wonder if I need that much sodium. I am normally not a heavy sweater. Nope, I haven't done the sweat test this year.
Considering taste only, the perform seemed very sweet and strong. So just tough it out? I know you say there will come a point when I can't eat anything on the run. I kind of think that was going to happen soon if I had continued. Also really wanted to abandon the perform in favor of something not as strong (but I did not) and think that may happen in the race. Is there a formula for when the earliest is that I can stop eating and then stop "performing" every mile? I think every other mile alternating with water is something I could do. And one more thing, I haven't been forcing the fluids during my long runs. I am guessing I need to do this. Will this help?
The salt is there to aid absorption...so keep that up. On race day you could include some water but not a ton...the perform will be sweet, but it is different bike and run flavors.