I had a good weekend of training. On Friday I went for an OWS on the shores of Lake Michigan and swan 2.3 miles in 59 minutes. On Saturday I went out for a 40 mile ride and Sunday I rode 70 miles. My ankle is still a little sore, so no running. I'll start running on Tuesday. Maybe taking some time off isn't such a bad thing - I feel pretty darn good.
love the perspective! In your life, sometimes or just a little "too" overtrained for. Glad that you find a good rhythm, the next challenge is how to build in the running in a very sustainable, consistent way.
So far, my long runs have been 12.5, 13 and 12 gearing up for IMWI - not ideal I know. Last nights run was just terrible - I felt really fatigued and barely got 12 in. Do you think I should adjust any of my training between now and IMWI?
Garg! You only have like 2 weeks! There's not much you can do to add work at this point, but you can manage your race expectations. If you are experiencing fatigue across the board I want you to shut it down now, three days, hard...then we pick it back up on Friday with your Thursday run (just move it) and the weekend. Deal?
First, nice work at IMMT. Second, I did manage to push through the fatigue as that was almost 2-weeks ago. I feel very good now. Managed a 10 miles run on Sunday with no problems and that was after 103 miles on the bike Saturday. Now, I'm just taking it easy following the plan to race day. Of course, my run confidence isn't all there due to my not so long-run mileage, but it is what it is. Thanks, Chris
Poor confidence is an excellent tool to reinforce proper bike and run pacing on race day. Don't be afraid of what you don't have, be really good at using what you've got. You absolutely have to walk 30" every mile....if not a minute every two miles. Excited to see your race plan.
I have a nagging foot injury. Should I start the OS plan on Monday as planned with no running or can I delay the start of the OS plan by a week or two.
Hope things are well and your Kona plans are coming to fruition - I'll be cheering for you, from my couch of course! As the Outseason (OS) approaches, I've been giving some thought on how to make it better than my prior 2 OS. Historically, I've only run 2x and biked 3x week. I know the plan calls for a few days to run and bike in the same day - for the OS, this just isn't an option for me, hence my history of 2x run/3x bike. What I'd like to do is run 3x and bike 3x with no 2 workouts in the same day - I know the plan calls for 2 rest days. Under my scenario, there would only be one rest day. Question 1: How do I change the OS schedule to accommodate 3x run and bike and one rest day.
My other problem has been maintaining my interest in the Tuesday FTP intervals. To be honest, I really hate doing FTP intervals longer than 10 minutes - I just lose all focus and end up taking breaks before the interval ends. I can easily bury myself on the VO2 Max intervals on Thursday - I kinda enjoy those. I've found a workout on Trainer Road called "Thunderbolt" that I really enjoy - 5x5 FTP intervals, which I consistently did and replaced the EN mid-week bike WO over the summer. Question 2 and more: Am I hurting my potential by doing shorter FTP intervals than the FTP intervals as prescribe in the plan? Should I just try and suck it up and stick to the plan? Any advice on how I could change-up the FTP intervals to keep my focus longer? Stick with my 5x5 intervals?
Thanks for checking in and those kind words. I think that you absolutely can modify the OS to be just one workout a week. This would be my suggested plan, assuming Mondays are off…
Mon - OFF Tues - Bike FTP Wed - Run FTP Thu - Bike FTP 2 Fri - Run 45’, building to 60’ over several weeks, in Zone 1-2 with strides, to replace all 3 missed brick runs. Sat - Bike Long Sun - Run Long
As for the FTP #2 session during the week, I believe we have a change pending that will edit that ride to be closer to your 5x5 style session, only 110% FTP. Very effective both physically and mentally setting a benchmark.
Alternatively, for ANY FTP ride, you are free to add up all time at FTP as prescribed, and “edit” it. So you could take a ride with 35’ of FTP work and make it a ladder:
- 8’ on 2’ off - 7’ on 2’ off - 6’ on 2’ off - 5’ on 2’ off - 4’ on 1’ off - 3’ on 1’ off - 2’ on 1’ off
You’ll get the work done and never clear that magical 10’ suck window!!!
Hope things are well and you are recovering well. I see you on Strava getting out there so thats good news! I put myself in run jail 10 days ago (June 5th) due to some pesky, but I don't think serious injuries - rusty left knee cap and some hip/pelvis pain. I've scaled back the cycling too, but have not eliminated it. I expect to get back to training full-time by the end of this week (total of 2 weeks of no running) and just wondering the best way forward. Specifically, my run game - how best to start back up.
Next week I officially will start my IMWI build. Recent run history is as follows:
Week ending total mileage: 5/15: 17.4 miles 5/22: 15.1 miles 5/29: 16.2 miles 6/5: 26.1 miles
Ran 3-4x during those weeks with my longest run being 10 miles. My long runs were on Thursday and I added about a mile per week during those weeks. My other runs during those weeks ranged from 3-6 miles.
Chris – I'm glad you acted ahead of the game to avoid some of these issues. I suggest that you plan on a very balanced return to running where you use a step approach to make it happen. In other words, one week you go up the next week to drop back. Given the running you done so far that could be something like this:
5/15: 17.4 miles 5/22: 15.1 miles 5/29: 16.2 miles 6/5: 26.1 miles 6/12 20 miles 6/19 30 miles 6/26 20 miles 7/3 34 miles 7/10 20 miles 7/17 35 miles 7/24 35 miles 7/31 20 miles
so basically you would alternate weeks and then eventually build up to doing to bigger weeks with a lighter week. As long as you're somewhere in the vicinity of 35 miles I think you should be pretty good with the run. Take a look at that let me know what you think!
Hey coach - hope things are well. Racing in IMWI in a week and a half and I'm in taper mode! Haven't done much this week except run 3.5 miles, and now I've gotten sick. I'm out of commission today and I'm guessing tomorrow. Hoping to get back to normal Friday. Any suggestions to modify this week or next weeks training? I figure no, but wanted to check-in.
Rest is best. It's normal to want to do more, but clearly your body is telling you otherwise. Get some quality rest and do your best to get in some light aerobic activity every day when possible. Your goal here is just to stay loose as you facilitate recovery.
do your best to make use of non-training time to pack, shop and plan. there's always an opportunity if you look closely enough!!!!
Comments
I had a good weekend of training. On Friday I went for an OWS on the shores of Lake Michigan and swan 2.3 miles in 59 minutes. On Saturday I went out for a 40 mile ride and Sunday I rode 70 miles. My ankle is still a little sore, so no running. I'll start running on Tuesday. Maybe taking some time off isn't such a bad thing - I feel pretty darn good.
So far, my long runs have been 12.5, 13 and 12 gearing up for IMWI - not ideal I know. Last nights run was just terrible - I felt really fatigued and barely got 12 in. Do you think I should adjust any of my training between now and IMWI?
Swim is awesome and bike is good
Thanks,
Chris
First, nice work at IMMT. Second, I did manage to push through the fatigue as that was almost 2-weeks ago. I feel very good now. Managed a 10 miles run on Sunday with no problems and that was after 103 miles on the bike Saturday. Now, I'm just taking it easy following the plan to race day. Of course, my run confidence isn't all there due to my not so long-run mileage, but it is what it is.
Thanks,
Chris
I have a nagging foot injury. Should I start the OS plan on Monday as planned with no running or can I delay the start of the OS plan by a week or two.
Thanks,
Chris
Hey Coach,
Hope things are well and your Kona plans are coming to fruition - I'll be cheering for you, from my couch of course! As the Outseason (OS) approaches, I've been giving some thought on how to make it better than my prior 2 OS. Historically, I've only run 2x and biked 3x week. I know the plan calls for a few days to run and bike in the same day - for the OS, this just isn't an option for me, hence my history of 2x run/3x bike. What I'd like to do is run 3x and bike 3x with no 2 workouts in the same day - I know the plan calls for 2 rest days. Under my scenario, there would only be one rest day. Question 1: How do I change the OS schedule to accommodate 3x run and bike and one rest day.
My other problem has been maintaining my interest in the Tuesday FTP intervals. To be honest, I really hate doing FTP intervals longer than 10 minutes - I just lose all focus and end up taking breaks before the interval ends. I can easily bury myself on the VO2 Max intervals on Thursday - I kinda enjoy those. I've found a workout on Trainer Road called "Thunderbolt" that I really enjoy - 5x5 FTP intervals, which I consistently did and replaced the EN mid-week bike WO over the summer. Question 2 and more: Am I hurting my potential by doing shorter FTP intervals than the FTP intervals as prescribe in the plan? Should I just try and suck it up and stick to the plan? Any advice on how I could change-up the FTP intervals to keep my focus longer? Stick with my 5x5 intervals?
As background, my 2016 A race is IMWI
Thanks for checking in and those kind words. I think that you absolutely can modify the OS to be just one workout a week. This would be my suggested plan, assuming Mondays are off…
Mon - OFF
Tues - Bike FTP
Wed - Run FTP
Thu - Bike FTP 2
Fri - Run 45’, building to 60’ over several weeks, in Zone 1-2 with strides, to replace all 3 missed brick runs.
Sat - Bike Long
Sun - Run Long
As for the FTP #2 session during the week, I believe we have a change pending that will edit that ride to be closer to your 5x5 style session, only 110% FTP. Very effective both physically and mentally setting a benchmark.
Alternatively, for ANY FTP ride, you are free to add up all time at FTP as prescribed, and “edit” it. So you could take a ride with 35’ of FTP work and make it a ladder:
- 8’ on 2’ off
- 7’ on 2’ off
- 6’ on 2’ off
- 5’ on 2’ off
- 4’ on 1’ off
- 3’ on 1’ off
- 2’ on 1’ off
You’ll get the work done and never clear that magical 10’ suck window!!!
~ Coach P
Hope things are well and you are recovering well. I see you on Strava getting out there so thats good news! I put myself in run jail 10 days ago (June 5th) due to some pesky, but I don't think serious injuries - rusty left knee cap and some hip/pelvis pain. I've scaled back the cycling too, but have not eliminated it. I expect to get back to training full-time by the end of this week (total of 2 weeks of no running) and just wondering the best way forward. Specifically, my run game - how best to start back up.
Next week I officially will start my IMWI build. Recent run history is as follows:
Week ending total mileage:
5/15: 17.4 miles
5/22: 15.1 miles
5/29: 16.2 miles
6/5: 26.1 miles
Ran 3-4x during those weeks with my longest run being 10 miles. My long runs were on Thursday and I added about a mile per week during those weeks. My other runs during those weeks ranged from 3-6 miles.
Thanks,
Chris
5/15: 17.4 miles
5/22: 15.1 miles
5/29: 16.2 miles
6/5: 26.1 miles
6/12 20 miles
6/19 30 miles
6/26 20 miles
7/3 34 miles
7/10 20 miles
7/17 35 miles
7/24 35 miles
7/31 20 miles
so basically you would alternate weeks and then eventually build up to doing to bigger weeks with a lighter week. As long as you're somewhere in the vicinity of 35 miles I think you should be pretty good with the run. Take a look at that let me know what you think!
Thanks,
Chris
Rest is best. It's normal to want to do more, but clearly your body is telling you otherwise. Get some quality rest and do your best to get in some light aerobic activity every day when possible. Your goal here is just to stay loose as you facilitate recovery.
do your best to make use of non-training time to pack, shop and plan. there's always an opportunity if you look closely enough!!!!
~ Coach P