Jen Datwyler's micro thread
Hi coach,
I somehow managed to re-injure or flare up my "plantar fascitis" during Monday's run test. I have been dealing with this issue for four months now and thought I was nearly over it 
I have not run since Monday and plan for NO running in the upcoming week ( week 9 Advanced out season). I have an appointment with the orthopedist at the end of Jan. Until then, I am not sure to what extent I will be able to run. I know I will need to be very cautious with speed work in the future. I am even considering putting myself in a boot until I see the doc in 4 weeks. At least I will have a headstart with the healing in the worst case scenario ( stress fracture or TORN fascia)
So.. upcoming week... I can add a bike session or a swim session or two ( I have been swimming 1-2 X week in the out season)
Advice on modifying the upcoming week. At least it is Christmas week... Good time to slack a bit
Comments
Please keep me posted!
Then Sat can be a ride based on how you feel (you can check back on on Thursday, be sure to let me know what week IM plan you'll be doing), and sunday another run, this time about 45 minutes...
Hi Patrick.
I followed your guidance so far this week ( close anyway
). Monday off, Swam 2200 Tues, Swam 2500 Weds, just ran 40 min. ( Thurs).
Run felt slow and heavy. Of course I now go into panic mode. Is it because I have not run in 11 days? Am I still fatigued from the Big Bike Week?
I am starting the Advanced IM plan next week with the Run Durability hack. I did not start the run durability hack until February because of the Plantar F.
Run has been on target. I have been running 5X week ( 35 miles /week) and PR'd a 1/2 marathon on March 16. Swim is also on target.
What should I do remainder of the week? I can bike either tomorrow ( Friday) or Suday, but have a family obligation on Saturday.
I am planning to jump right into week 9 of the IM plan on Monday.
I am sure you spend a lot of time reassuring us crazy, annoying, Type A's that everything will be ok.
BUT, I don't want Run Durability this close to your race. Too much given what we will try to do across the board...I want you to be successful in the final 12 weeks (and healthy!) not overloaded...
Tell me how mad you are....
Ok, so if I am understanding... Follow the advanced IM plan with no additional running? Do I still increase the Sat. ride to 5 hrs? or keep that as written too.? Same with the swim?
Keeping in mind that I am trying to KQ. Time last year at CDA was 11:36. Need to go at least under 11.
Guess I should clarify that last statement. Last year's winning time in my AG was 11:08. Looks to be tougher competition this year. My goal is to hit 10:59. It is a bit of a stretch goal, but I felt I dallied a lot last year not knowing I was so close. I was hoping the run durability would help my get closer to a 4:10 marathon rather than the 4:25 I ran last year.
One more thing.. I have an Olympic Tri NEXT sunday ( April 13) C priority. I can't find the wiki of how to modify for the week. I am eager to get into the IM plan and would like to "train through" this one, but won't be able to ride long the Sat prior ( travel) and will miss the ABP also on sunday ( Cuz I will be doing the tri
). Is it best just to skip both rides or should I try to get a long ride in earlier in the week?
15' on the run is usually a race execution issue...what's your open marathon time?
Before I make any call on modifications to the AIM plan...do you have any data or files I can look at from last years performance?
Fair enough. I love how you call me out on that. I am doing the Olympic because it is required by my sponsor
.
Anyway, I have time during the week to do longer stuff. I usually run long on Tues, ride long on Thurs and ride APB on Fri. I only work on Monday and Weds. which allows this type of schedule. I try to keep weekends a little bit lighter so as not to interfere too much with the family.
I have the splits for my last IM but am not able to attach it here. Can I send it to an e-mail address? I did not have a PM last year, so no power data.
My open marathon time PR is 3:42. That was 10 years ago, I have not run another open marathon since then. Most recent half IM was 1:41. I had more left in the tank after that race as I did not want to crush myself and ruin the following training week. ( See, I DO listen sometimes!)
Thanks for you input! I really am not THAT bull-headed!
For now, follow the ADV IM plan as written this week, and I would do the Saturday as planned -- you need the bike volume -- but would drop the run. Then you can race sunday instead of your ABP ride. This will not be a PR olympic race performance, it's a way to get the volume you want for KQ focus.
Had to call you out...you know how many of our members have sponsors, etc...
11:36:50 5th in AG ( 1st 3 were KQ 1st was 11:08, 3rd was 11:29:27)
Swim: 1:13:48 ( 20 in AG)
Bike : 5:48:57 (2 in AG)
splits: 1 1.7 mile 5:38 (17.57MPH)
2 5.4 mile 15:12 (21.32MPH)
3 5.5 mile 16:35 ( 20.01MPH)
4 1.4 mile 4:06 ( 20.05 MPH)
5 42.2 mile 2:07:59 ( 19.78 MPH)
6 1.4 mile 4:15 (19.34 MPH)
7 5.4 mile 16:34 (19.56 MPH)
8 5.5 mile 18:08 ( 18.28 MPH)
9 1.4 mile 4:13 (19.49 MPH)
10 42.2 mile 2:16:16( 18.57 MPH)
Total 112 mile 5:48:57 (19.26MPH)
Run 4:24:07 10:04 pace 5th in AG
splits: 1 2.2 mile 20:59 (9:29)
2 4.4 mile 42:51 (9:42)
3 4.4 mile 42:30 (9:38)
4 2.3 mile 24:34 (10:40)
5 2.2 mile 24:04 (11:11)
6 4.4 mile 48:04 (10:53)
7 4.4 mile 43:16 (9:48)
8 1.9 mile 17:49 (9:22)
Total 26.2 4:24:07 (10:04)
T1 5:38
T2 4:20
Goal for 2014 is Swim: 1:10
T1 3:30
Bike 5:40
T2 3:00
Run: 4:03
Total : 10:59
SWIM:
* 3x a week, it's on.
* Final 3 weeks you are swimming 4x a week, aiming for 15,000 yds.
BIKE:
* Clearly your strong suit. I really want awesome last hour power on those long saturdays. You can bike 5 hours out of the gate...but if this weekend calls for 5 x 25' (5') (or a 3.5 hour ride), you can make it 5 hours by just cruising the first 90 minutes pretty easy at 60 to 70% FTP....then do the work.
RUN:
* Biggest room for improvement...you are leaving 40 minutes on the table here vs your potential. So we need to get on this. I'd like you to run every day of the week except FRIDAY. If need be you can drop Sunday run too. Your call on recovery.
Mon - Run 45 minutes, eventually getting to an hour, at Target IM run pace.
Tues - Scheduled run.
Wed - Brick run at Target IM pace.
Thu - Long run as planned.
Fri - OFF no run, swim only.
Sat - Run 30' at Target IM pace, then bike.
Sun - Run 30' at Target IM pace, then bike.
Target IM run pace is about 9:15 -- more like 9:15 to 9:45 but we are reaching here so we aim higher.
Next step is nailing your nutrition...please see Resources / Wiki / Nutrition...there's a sweat test, etc....we need to make sure you are eating enough to race as hard as you want to!
Thanks Patrick,
This looks like a great, solid plan. I am all-in!
Looking ahead the next couple weeks. This coming week calls for a big tri day. I am doing St. George 70.3 the following week. Should I continue as planned , or use St. George as the big day? The week of St. George is also supposed to be a test week. Modifications? This is advanced IM weeks 11 and 12.
Thanks,
Jen
The next week I would go ahead and make sure to follow the guidance in the wiki/self coaching section. They are in the self coaching manual you'll find information on how to structure a week with a half Ironman at the end. Usually we do the regular weekly Wednesday and then adjust from Thursday onwards.