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Leslie Knight's Macro

Leslie KnightLeslie Knight
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well, I've run into my first season snafu....waited too long to register for Hawaii 70.0 in May- sold out! 

I'm committed to Beach 2 Battleship on 25 October 2014 (only 1/4 full so far).  I'd like to do a Half this summer...now that my schedule has opened up, when would be the BEST timing to do a half?  I've got some other stuff I'd like to do, like a week long touring bike ride in July-ish, but haven't settled on which one.

Thanks.

Comments

  • Coach RichCoach Rich

    Posted By Leslie Knight on 21 Jan 2014 06:19 PM

    well, I've run into my first season snafu....waited too long to register for Hawaii 70.0 in May- sold out! 

    I'm committed to Beach 2 Battleship on 25 October 2014 (only 1/4 full so far).  I'd like to do a Half this summer...now that my schedule has opened up, when would be the BEST timing to do a half?  I've got some other stuff I'd like to do, like a week long touring bike ride in July-ish, but haven't settled on which one.

    Thanks.

    For 2B2 I wouldn't drop you formally into your IM plan until very late July, early August. So anything you want to do before then is fine. Maybe pick a race that works well with that bike tour, ie:

    • Train for a HIM
    • Race it
    • Take ^that^ fitness on a bike tour = you no longer have to maintain a HIM run during this trip and can enjoy the ride. 
    • Recover a week or so from the tour and drop into your IM plan on 8/1 or so, he said, without looking at the calendar :-)
  • Leslie KnightLeslie Knight
    OK- that helps.  Thanks.  I'll pick a race and a tour and then re-do my season plan.
  • Coach RichCoach Rich
    ok, sounds good.
  • Leslie KnightLeslie Knight
    Next question....I tried to ask this on the chat tonight, but I think it didn't go through. In my marathon plan I'm in right now, Sunday calls for a 60 min bike and 35 min run most weekends, the day after my long run. I've been breaking this up on different days during the week, but plan when i can to do it as scheduled. When that workout is on there, is it meant to be done as a brick or is it OK to break it up? I may be able to ride before church and run after church. I've been getting all my workouts in, just hardly ever on the days in the plan. I have three work trips in Feb, so things will get moved A LOT!
  • Coach RichCoach Rich

    Posted By Leslie Knight on 27 Jan 2014 09:13 PM


    Next question....I tried to ask this on the chat tonight, but I think it didn't go through. In my marathon plan I'm in right now, Sunday calls for a 60 min bike and 35 min run most weekends, the day after my long run. I've been breaking this up on different days during the week, but plan when i can to do it as scheduled. When that workout is on there, is it meant to be done as a brick or is it OK to break it up? I may be able to ride before church and run after church. I've been getting all my workouts in, just hardly ever on the days in the plan. I have three work trips in Feb, so things will get moved A LOT!

    Not required to do the run as a brick. Just do it whatever works best for your schedule that day. 

  • Leslie KnightLeslie Knight
    I've run into my second season snafu...pretty sure I'm having SI joint pain. Started in Oct and has gotten steadily worse to the point where i hurt all day when standing. Considering that my desk is stand up, this is a limiter. No pain with running, biking, swimming, or walking. Until about two weeks ago...now I notice a small amount of pain running and my pain is way worse on running days. I'm a doc, i've been to my own doc, and I talked unofficially with an orthopedic surgeon friend. Consensus is to stop running for a bit (in addition to PT and stretching). My Bataan Death March Marathon is next weekend and i will still do that. i'll be in my military fatigues with boots, so I'll be walking most of it. I changed this week to elliptical for all my runs and will continue this through my two weeks of swim camp post marathon. Since I'm at a conference this week sitting all day, so I can't tell if I feel better yet or not.
    Thoughts?
  • Coach RichCoach Rich

    Posted By Leslie Knight on 16 Mar 2014 07:56 AM


    I've run into my second season snafu...pretty sure I'm having SI joint pain. Started in Oct and has gotten steadily worse to the point where i hurt all day when standing. Considering that my desk is stand up, this is a limiter. No pain with running, biking, swimming, or walking. Until about two weeks ago...now I notice a small amount of pain running and my pain is way worse on running days. I'm a doc, i've been to my own doc, and I talked unofficially with an orthopedic surgeon friend. Consensus is to stop running for a bit (in addition to PT and stretching). My Bataan Death March Marathon is next weekend and i will still do that. i'll be in my military fatigues with boots, so I'll be walking most of it. I changed this week to elliptical for all my runs and will continue this through my two weeks of swim camp post marathon. Since I'm at a conference this week sitting all day, so I can't tell if I feel better yet or not.

    Thoughts?

    Hey Leslie,

    To be honest, I see a significant disconnect between your description of your injury, it's management, your consultation with docs...and walking a marathon in boots and fatigues. If it were me and I had your race schedule, I would seriously consider not doing, in deference to long range goals. But I imagine you're committed to do this event for a number of different reasons. I get that. 

    I guess my advice is that you do the best you can this week, during, and after the event to stay healthy and then we circle back to see where you are with everything a week or two later. 

  • Leslie KnightLeslie Knight

    hmmm...i was afraid you'd say that!  I'll be gentle with it. And let you know how I feel in three weeks. If I'm still in pain, I'll have xrays by then.

  • Coach RichCoach Rich
    Yeah...I've done my share of humping a heavy pack with crappy boots for days and days. No thanks! :-)
  • Leslie KnightLeslie Knight
    Bataan went great! Main goal was <7:30 and stretch goal was 7:00. I went 7:05. Quads are sore today bc most of my running was of the downhill sort, but back is no worse. Only one small blister from the combat boots. Saw PT today and she said I'm doing the right core/back/glute exercises and to give it time. Xrays are normal. So, my plan wrt to the back is to continue to elliptical in place of running during these two weeks of swim camp. <br /> <br /> Question- what is the difference bt the Beginner/Intermediate/and Advanced HIM plans? I'm due to start that in 2 weeks. My inclination is to go with the intermediate (this will be HIM #5). I can't swim on Saturday, so I will likely need to move many of my days around, whcih I am comfortable with. <br /> My other Question is that of runs. I tend to get hurt running more than 4 days a week and most of what I have read over the last several years says that more than 4 doesn't really help- especaily for us heavy plodders. Do you have thoughts on that? I'd like to have the blessing to drop the Low prioroty run if I need to. That said, I'm here because what I have been doing in the past is not getting me faster, so I'm open to 5x/wk unitl I feel a niggle of injury. <br /> Thanks!
  • Coach RichCoach Rich

    Posted By Leslie Knight on 24 Mar 2014 05:39 PM


    Bataan went great! Main goal was <7:30 and stretch goal was 7:00. I went 7:05. Quads are sore today bc most of my running was of the downhill sort, but back is no worse. Only one small blister from the combat boots. Saw PT today and she said I'm doing the right core/back/glute exercises and to give it time. Xrays are normal. So, my plan wrt to the back is to continue to elliptical in place of running during these two weeks of swim camp. <br />


    Question- what is the difference bt the Beginner/Intermediate/and Advanced HIM plans? I'm due to start that in 2 weeks. My inclination is to go with the intermediate (this will be HIM #5). I can't swim on Saturday, so I will likely need to move many of my days around, whcih I am comfortable with. This difference is primarily the speed with which each the weeks of the plan ramps up to it's max intensity and volume. The Advanced plan ramps up pretty quickly, Intermediate a bit less so, etc. 
    My other Question is that of runs. I tend to get hurt running more than 4 days a week and most of what I have read over the last several years says that more than 4 doesn't really help- especaily for us heavy plodders. Do you have thoughts on that? I'd like to have the blessing to drop the Low prioroty run if I need to. That said, I'm here because what I have been doing in the past is not getting me faster, so I'm open to 5x/wk unitl I feel a niggle of injury.  That's fine. You always need to be ready to adjust things according to how you feel so fine to bail on that 5th low priority/optional run. 

    Thanks!

  • Leslie KnightLeslie Knight
    Great! Well, the ramp up must be early because from week 8, where I start, to the end, Beginner and Intermediate are virtually identical. Yup, I made a little chart. Don't judge. :-)

    - Had back xrays and saw PT yesterday...normal old lady spine, and PT reinforced to keep doing what I'm doing and taught me a few more exercises for core strength. She actually said, "Bend over and TRY to touch your toes." She was near shock when I did it easily. BAHA!
  • Coach RichCoach Rich
    If you're looking at the volume the plans are very similar. The differences are in the amount / flavor of the intensity from plan to plan.
  • Leslie KnightLeslie Knight
    So...I'm really bummed right now. Finished Toughman AZ HIM last weekend. An hour slower than planned. Could not chill until second half of the swim, bike was slower than expected because of hills (one was nine miles long!) but I'm certain I rode the bike I should not the bike I could. The bike was actually quite awesome. The run was a disaster... 2.5 min slower per mile than expected. It was hilly and 2000 feet higher than I live, but I think there is more to it than that.

    I did virtually all my workouts as prescribed and worked really hard. I was reading an article last night in June's Triathlete mag and I have every sleep and performance symptom of overtraining. I thought terrible sleep and night sweats was premenopause!

    So... I'm a bit freaked out about my October IM. I'm chilling this week and then start get faster next week. I think I would like to try a day off every week... I didn't like never having a day off in my plan. Doing more than an hour of training on Fridays is hard, so I'm considering skipping the swim and low priority Friday run during get faster. I used to swim only twice per week and my tests show that three times per week with the increased volume in the HIM plan made me no faster. At all!

    I also learned I need to practice with the course nutrition. That was never an issue before, but I had terrible gas on the run. I've ordered some Heed.

    What do you think? Should I schedule a phone call? I'm seriously freaking out. And my two friends who ALSO had horrible days telling me this race was way worse than their two ironmans each does not really help me. I'm still freaking out.
  • Leslie KnightLeslie Knight
    Hello, Coach?  You out there?  I know you were were busy with IMCDA.....
  • Coach RichCoach Rich

    Posted By Leslie Knight on 24 Jun 2014 11:05 PM


    So...I'm really bummed right now. Finished Toughman AZ HIM last weekend. An hour slower than planned. Could not chill until second half of the swim, bike was slower than expected because of hills (one was nine miles long!) but I'm certain I rode the bike I should not the bike I could. The bike was actually quite awesome. The run was a disaster... 2.5 min slower per mile than expected. It was hilly and 2000 feet higher than I live, but I think there is more to it than that.



    I did virtually all my workouts as prescribed and worked really hard. I was reading an article last night in June's Triathlete mag and I have every sleep and performance symptom of overtraining. I thought terrible sleep and night sweats was premenopause!



    So... I'm a bit freaked out about my October IM. I'm chilling this week and then start get faster next week. I think I would like to try a day off every week... I didn't like never having a day off in my plan. Doing more than an hour of training on Fridays is hard, so I'm considering skipping the swim and low priority Friday run during get faster. I used to swim only twice per week and my tests show that three times per week with the increased volume in the HIM plan made me no faster. At all!  What was your swim time at the HIM? I agree on the day off, Friday is a good day to take off, and swimming 2x in the GF plan is fine. But I'd like to go back to swimming 3x in the IM plan, at least for the last ~8wks. We can work with you to carve out a weekly day off in the IM plan, when that time comes. 



    I also learned I need to practice with the course nutrition. That was never an issue before, but I had terrible gas on the run. I've ordered some Heed. What full IM are you doing? Is Heed the on course nutrition for that event?



    What do you think? Should I schedule a phone call? I'm seriously freaking out. And my two friends who ALSO had horrible days telling me this race was way worse than their two ironmans each does not really help me. I'm still freaking out. It sounds to me like you raced a very, very difficult HIM + were a bit overtrained = you didn't have the good day you expected to have? You still have a LOT of time before your Ironman to get everything right!


  • Coach RichCoach Rich

    Posted By Leslie Knight on 01 Jul 2014 05:59 PM


    Hello, Coach?  You out there?  I know you were were busy with IMCDA.....

    Sorry I missed this. Yes, Joanne and I got home yesterday from CDA, after about 19hrs of driving. 

  • Leslie KnightLeslie Knight

    Thanks for the reply.

    The swim was cut short due to low water and weeds that were up and out of the water- actually had to swim through weeds in the face!  They said it was about 0.9- my time was 40:07.  All results are here: 

    http://www.chasing3.com/wp-content/uploads/2014/06/Age-Group14.htm#20

    My full IM is Beach to Battleship.  The website says the course nutrition is Heed, which is the same as this race.  But I read the ingredients and xyliitol is one of them.  Doesn't that cause gas?! Why the heck would they put that crap in a sports product?? It also has maltodextrin as main ingredient.  I have been using Roctane for a couple of years and that's maltodextrin and fructose.

     Since my freak out I've had time to realize that 6700 feet is a lot higher than 4600 feet where I live.  That racing on hills while training on flats is bad. Maybe I won't die in October.

  • Coach RichCoach Rich

    Posted By Leslie Knight on 02 Jul 2014 10:50 PM

    Thanks for the reply.

    The swim was cut short due to low water and weeds that were up and out of the water- actually had to swim through weeds in the face!  They said it was about 0.9- my time was 40:07.  All results are here: 

    http://www.chasing3.com/wp-content/uploads/2014/06/Age-Group14.htm#20

    My full IM is Beach to Battleship.  The website says the course nutrition is Heed, which is the same as this race.  But I read the ingredients and xyliitol is one of them.  Doesn't that cause gas?! Why the heck would they put that crap in a sports product?? It also has maltodextrin as main ingredient.  I have been using Roctane for a couple of years and that's maltodextrin and fructose.

     Since my freak out I've had time to realize that 6700 feet is a lot higher than 4600 feet where I live.  That racing on hills while training on flats is bad. Maybe I won't die in October.

     

     

    In my experience, on course nutrition = whatever company paid the most $$$ to be the on course nutrition. It's not necessarily the best nutrition solution. That said, I know nothing about HEED. So if you have the time to try it out and get used to it do that, but if you find out it's not going to work out for you, people do source their own nutrition via bottles on their bike, special needs, etc. 

    Also, >6k ft is about where you'll start to feel the effects of altitude. I wouldn't classify 4600, where you live, as being "at altitude," per se, but there is a difference between 4600 and 6700...but it's all a moot point for your IM because that will be at sea level 

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