I’ve been struggling with fatigue and motivation this last week. I feel drained in some of my workouts…no energy. Last Thursday I had a terrible long run. It was supposed to be 2 hours and I quit at 90 minutes. I just felt spent. I ran after work, which didn’t help. To make matters worse, I did not feel great on the previous day, so I did not workout that day at all. Friday I swam about 60% of my workout. On Saturday, I joined a local tri club group ride. We went 41 miles in 2.5 hours https://www.strava.com/activities/275508605 It was tough for me…they were all stronger and I was constantly trying to catch up. I logged 184 TSS on that ride. On Sunday, I ran before my bike ride and my heart rate during warmup was 178 avg! https://www.strava.com/activities/276395479 I did hit my Z4 1 mile run, but the heart rate was way up the whole time. I rested for an hour or so and then went to ride my bike (indoors). After 30 minutes or so I shut it down. I felt so tired…like someone drained my gas tank.
Q1: While in race prep, should I avoid group rides and train alone?
Q2: On my long run, I feel like my heart rate is too high. My Z2 pace isn’t so easy…I would think I should be cruising along at a moderate effort but my body says otherwise. Should I slow down or force the pace?
Don, my first guess is fatigue / impending illness, but have you changed anything else in your world? Diet, supplements, etc? That would be good to know.
My foes thought is let's shut you down until the weekend. No point in training when your body is running in the wrong gear. I'd rather you get two rest nights of sleep (Thursday and Friday) and then we can see how the weekend goes. 190 HR is cray cray!!!!
I have not made any changes to diet or anything. I feel fine otherwise. I'm not sick - at least I don't think so. I did my bike workout today (7x1' intervals) - heart rate was pretty normal for those...140-165 I did not run in anticipation of tomorrow's 2 hour run. I'll take off tomorrow and Friday and do the race rehearsal on Saturday/Sunday (I had a conflict on Sat morning so I moved it to Sunday).
Man, you are a ninja. First, nice work on that run strategy...not easy to be that disciplined. Second, your run race rehearsal = perfect. Smart start and building HR tells me you are spot on with fueling,etc. GREAT!
As for the bike it looks executed well, but yes the % isn't there. Not being able to ride .8 in a RR or on Race Day can happen...sometimes fatigue or conditions or the course prevent it -- think HIM enroute to IM, or wet roads, or crappy/exhausting swim.
For you, I think it might be a "calibration" issue...for your next long ride I'd suggest you plan on going 15' right at .8 once you have gotten settled in (your EZ 30', etc) and then, after that 15', see if you can sustain it.
Long run done. I was able to hold the "walk only aid stations / mile split" strategy for 8.25 miles I looked back through my data and only found one run that was fast for the 8 mile range, but it was flat. This run in my neighborhood had almost 600 feet. Should be good prep for Placid.
Don, thanks for the kind words. That's such a GREAT run for you; the pace was really steady and you made it look easy! I still think you need to get your HRM checked out; all that variability is just plain crazy!
First I want to say thanks again for fantastic camp. I really had a great time and built some confidence about what I'll face on race day. I want to share with you my long run data https://connect.garmin.com/activity/803712396 I had a good run - hitting my Z1 pace almost on the number for the entire 13 miles. Also, I finished without feeling trashed and recovered quickly. My fueling worked well too.
Don, most excellent pacing! Your HR file is perfect...clearly the nutrition worked and you have to be pumped on getting that done after the Friday and Saturday sessions!!!!! Hope your legs are on the mend....
On Wed, got my bike in but had to cut my run short due to pain near my groin area, around where your hamstring ends near your butt, on the inside of my thigh.
I slowed down to see if it would subside, but it did not so I walked home after running one mile since Thursday's long run is much more important.
I had a decent run on Thursday, although I was not able to increase to Z2 pace per the plan, so it was all Z1 pace.
I felt good after, no pain.
This morning, I went for my 45 min optional run and felt fine for mile 1 and then the front side of the same leg began to hurt like on Wed.
Again, I tried to run slow and the pain kept returning, so I walked home.
I posted the above to the IMLP thread and Steve West, Al and Bill Bejin all recommended I lay off the running for a bit.
My thoughts are to rest it until my Thursday long run and do all other swim or bike workouts.
Does this sound right?
Is this going to negatively impact my race much?
UPDATE: Today I rode 90 miles and felt really good. Nutrition was spot on and I held closer to my target power than ever before - a good day (no run though). https://connect.garmin.com/activity/816623515
Don - I really like you to get that checked out. The front of your hip is the hip flexor, what you can stretch by doing a lunge. But the inside Copperpoint is more of your adductor, which might be "talking back" because your hamstring is fatigued. In general you should be rolling / stretching your hamstring and quad like a rockstar.
I am less worried about less runs now than I am about an issue on race day (hence a PT visit). For now I'd try the elliptical if that's pain-free, saving yourself for the long run as best you can.
Let me know what your PT timeline/options are, thanks!!
I went to the PT this morning and she had me do a squat and lunges to see how I look making those moves.
The lunge on my bad leg was weak - as my right knee got close to the ground I just dropped.
She had me lay on the table and she said something about my hip being out of alignment.
She performed stretches on me and very deep massage. I felt great after.
I told her my training plans for the week and the race.
I will be going back on Wed for another treatment.
In the mean time, she showed me a few ways to roll and work the affected area.
She thinks i'll be ok to do my long run on Thursday.
Tuesday:
I tried the elliptical as you suggested. 30 minutes, no pain. Then I swam. Visiting PT for another session tomorrow and then long run on Thursday
Thursday:
Attempted my 3 hour run today. I was fine until the 90 min mark when my upper quad started to ache. It got progressively worse over the next 30 minutes. I stopped at just under 2 hours and called it a day.
Don, good call to stop. SUPER GLAD you saw the PT...let's keep seeing her and that self care as well. The hay is in the barn on that long run...not much more you can gain and staying healthy for race day is significantly more important!
Hi Coach, I wanted to check in here with you since we last talked about a check in phone call this week. I see you have nothing available until next year, so I thought I'd write you. To remind you, we discussed the fact that I basically took 3 months off after Placid and jumped into the OS in Nov and that it would probably suck for awhile...and it did. This week was good, though. My FTP went from 176 to 198 between week 1 and 8 of the OS and my 5k run improved by about 35 sec, yielding one more vDot point. Surprisingly, my legs felt good after the 5k and again today on the run following the bike. I also played 5 sets of tennis after the workout. So, I am feeling my mojo again. I did have a dark spot in weeks 5 and 6 where my motivation waned and I wasn't feeling good. But now it's better. Also, I bought a nutrition plan and race fueling plan from The Core Diet to get my nutrition on track. The holidays are making it tough to lose any weight (I keep derailing myself at parties, dinners out), but I am implementing the plan 75% and once the holidays are behind me I plan to go all in and drop some pounds. My nutritionist thinks 158-160 is a realistic weight to shoot for, so a little less than 20 pounds to go. Per our conversation after IMLP, my #1 goal is body comp (I want to race at 160 or less) and #2 is the bike, which I feel is improving well. Hope you and your family have a great Christmas!
Don, you are a monster. Not only are you focused on what matters -- yay! -- you are sticking to your guns and seeing the reward of your hard work. The holidays is tough for everyone, I say, munching on chocolate!!! Do what you can, understand you are human and not competing for the Olympic gold medal anytime soon...but I'll be the first one to crack the whip on you come 1/1!
I think you are fine as long as you don't make any more friends with people who love the hardest triathlons known to man.
Coach, I lost my way but now I am ready to get serious about IM Chattanooga. I did not train at all after Placid until the Nov OS. I completed the first two months of OS and was feeling good (see above). Then I contracted bronchitis the first week of Jan - took me out for 3 weeks. Then 2 week vacation - only a few short runs. Then I just didn't want to train...and I DNF'd my Half Iron race in Italy. So...I got back from Italy last weekend and drew the proverbial line in the sand and declared this is it! I'm getting back on track with training and eating. Oh...I gained 15 pounds since IMLP too. Since Sunday (5 days ago), I have either swam, biked or run an hour each day. That's it for the last 8 weeks except for a 2 hour recon ride of the Italy bike course, which was spectacular! Now what? I am 22 weeks from IM Chattanooga and wondering how to get back on track. I am sore, of course from the workouts. The run is the worst...I am doing a run/walk and slowly lengthening the run intervals. I do not have a time goal for IM Chattanooga - I just want to finish with a smile and if I can break 15 hours that would be gravy.
Do I have enough time to "right the ship" and have a good race (defined as finishing) in Chattanooga?
Don, great to have you "back" on track. I talked to Tony about that race...it looked like a killer bike (+ wind) after that borderline dangerous swim. Any race where the PROs swim 38 minutes in a half is legit!
I think your plan is good. Yes 22 weeks is enough. You have 10 weeks to get ready for a 12 week plan. So I would set all your goals based off of that -- how much weight can you lose in 10 weeks (1.5 a week?) and how consistent can you be training?
We dont need anything sexy, but we do need consistency to get the baseline. Why don't you write up your "basic" week right now, including a long ride of 3 hours + your long run day...I can advise you from there!
Monday: Swim 1 hour (50's and 100's intervals) Tuesday: Run 1 hour (TRP) Wednesday: Bike 1 hour (Z5 intervals + Z3 for remaining time) Thursday: Long Run (currently at 70 min...adding 10 min per week and also slowly increasing my run/walk interval to more running) Friday: Swim 1 hour (endurance...300's, 400's, 500's) + 30min TRP run Saturday: 30 min TRP run followed by 3 hour bike with some Z4 intervals tossed in Sunday: 2 hour bike (ABP)
Don, that's a solid week! Let's not get too aggressive out of the gate. I'd take Monday's off for the first 4 weeks as a reward for doing the other six days. One swim a week is OK (don't panic)...I'd keep it to the shorter stuff. Nothing longer than a 100 unless it's a warm up!!!
Also, just add 5' each week to that long run. And keep the walk run the same for the first 5 weeks as you add time....then you'll be at 90 minutes and you can focus on holding that 90 minutes but improving the run ratio.
Keep the run at TRP only now...nothing flashy.
As for the bike, looks good except Sundays...just ride as you feel. IOW don't push it right away....let's get the time in first and then as you are physically (and mentally) tougher we can add more!
Update: Hi Coach, I have been following my CoreDiet daily nutrition plan every day since I started back. I have also been consistent with workouts per the plan we devised above. I am down 6 pounds so far. Long run hits 90 minutes for the first time this coming week. No problems with last week's 85 min run. Below is my PMC. Does everything look on track? Any changes?
Comments
I’ve been struggling with fatigue and motivation this last week. I feel drained in some of my workouts…no energy. Last Thursday I had a terrible long run. It was supposed to be 2 hours and I quit at 90 minutes. I just felt spent. I ran after work, which didn’t help. To make matters worse, I did not feel great on the previous day, so I did not workout that day at all. Friday I swam about 60% of my workout. On Saturday, I joined a local tri club group ride. We went 41 miles in 2.5 hours https://www.strava.com/activities/275508605 It was tough for me…they were all stronger and I was constantly trying to catch up. I logged 184 TSS on that ride. On Sunday, I ran before my bike ride and my heart rate during warmup was 178 avg! https://www.strava.com/activities/276395479 I did hit my Z4 1 mile run, but the heart rate was way up the whole time. I rested for an hour or so and then went to ride my bike (indoors). After 30 minutes or so I shut it down. I felt so tired…like someone drained my gas tank.
Q1: While in race prep, should I avoid group rides and train alone?
Q2: On my long run, I feel like my heart rate is too high. My Z2 pace isn’t so easy…I would think I should be cruising along at a moderate effort but my body says otherwise. Should I slow down or force the pace?
Also, look at this morning's run: https://www.strava.com/activities/276854220/heartrate
This was a 2 x 1mile @Z4 - the rest I ran "easy". Very high HR...in fact, I saw 190 for a moment for the first time I can ever remember.
My foes thought is let's shut you down until the weekend. No point in training when your body is running in the wrong gear. I'd rather you get two rest nights of sleep (Thursday and Friday) and then we can see how the weekend goes. 190 HR is cray cray!!!!
I have not made any changes to diet or anything. I feel fine otherwise. I'm not sick - at least I don't think so.
I did my bike workout today (7x1' intervals) - heart rate was pretty normal for those...140-165
I did not run in anticipation of tomorrow's 2 hour run.
I'll take off tomorrow and Friday and do the race rehearsal on Saturday/Sunday (I had a conflict on Sat morning so I moved it to Sunday).
Yesterday, I swam 2,200yd in 48min for a 2:11 pace (2:09 moving pace) - good for me and I finished fresh.
Today - Bike: https://connect.garmin.com/activity/738211265 Run: https://connect.garmin.com/activity/738211296
On the run, I decided to try 3min run, 1min walk. Look around 30 minutes. Weird. Maybe my heart rate monitor is getting bad data?
I think that did it.
If you remember, on the last coach's call I asked about the run/walk and you encouraged me to try to stick to 1 mile.
Tonight I did a 60 minute run and only walked 30 steps at each mile.
Here's the data https://connect.garmin.com/activity/759906354
I had my HIM Race Rehearsal #2 yesterday.
I did almost 6 miles on the run, only walking 30 steps at the mile splits.
I think I fueled better than I have in the past RR and my last HIM.
https://connect.garmin.com/activity/763075439
Here's my bike data...should I be going harder?
My RPE seems right, but I am not close to 80 or 85%
https://connect.garmin.com/activity/763075416
Man, you are a ninja. First, nice work on that run strategy...not easy to be that disciplined. Second, your run race rehearsal = perfect. Smart start and building HR tells me you are spot on with fueling,etc. GREAT!
As for the bike it looks executed well, but yes the % isn't there. Not being able to ride .8 in a RR or on Race Day can happen...sometimes fatigue or conditions or the course prevent it -- think HIM enroute to IM, or wet roads, or crappy/exhausting swim.
For you, I think it might be a "calibration" issue...for your next long ride I'd suggest you plan on going 15' right at .8 once you have gotten settled in (your EZ 30', etc) and then, after that 15', see if you can sustain it.
Sometimes our body just gets a bit lazy...
I looked back through my data and only found one run that was fast for the 8 mile range, but it was flat.
This run in my neighborhood had almost 600 feet. Should be good prep for Placid.
https://connect.garmin.com/activity/767763954
That was my goal for the race. Here's the run data: https://connect.garmin.com/activity/777604543
My long run was on Sunday due to recovery week modifications: https://connect.garmin.com/activity/783387792
I cut my long ride short on Saturday - was feeling fatigue so only rode about 2 hours.
On my FTP test tonight, I dropped one watt to 207 (218 NP). I feel back to normal now.
And a HUGE congrats on your race! You are amazing and an inspiration! Way to go!!!
I bought a new Heart Rate strap and it looks like it's much better quality than my old one. 4 sensors and anti-static stuff on it.
Take a look at my long run data from today: https://connect.garmin.com/activity/793889214
My vDot is 35. Do my long run results suggest I should do the Sunday run modification(for low vDot) or just stick with bike only?
I think I am conditioning myself well for the "walk 30 steps at each mile" method. I am feeling less wiped out after the longer efforts lately.
First I want to say thanks again for fantastic camp. I really had a great time and built some confidence about what I'll face on race day.
I want to share with you my long run data https://connect.garmin.com/activity/803712396
I had a good run - hitting my Z1 pace almost on the number for the entire 13 miles.
Also, I finished without feeling trashed and recovered quickly.
My fueling worked well too.
On Wed, got my bike in but had to cut my run short due to pain near my groin area, around where your hamstring ends near your butt, on the inside of my thigh.
I slowed down to see if it would subside, but it did not so I walked home after running one mile since Thursday's long run is much more important.
I had a decent run on Thursday, although I was not able to increase to Z2 pace per the plan, so it was all Z1 pace.
I felt good after, no pain.
This morning, I went for my 45 min optional run and felt fine for mile 1 and then the front side of the same leg began to hurt like on Wed.
Again, I tried to run slow and the pain kept returning, so I walked home.
I posted the above to the IMLP thread and Steve West, Al and Bill Bejin all recommended I lay off the running for a bit.
My thoughts are to rest it until my Thursday long run and do all other swim or bike workouts.
Does this sound right?
Is this going to negatively impact my race much?
UPDATE: Today I rode 90 miles and felt really good. Nutrition was spot on and I held closer to my target power than ever before - a good day (no run though). https://connect.garmin.com/activity/816623515
I am less worried about less runs now than I am about an issue on race day (hence a PT visit). For now I'd try the elliptical if that's pain-free, saving yourself for the long run as best you can.
Let me know what your PT timeline/options are, thanks!!
Monday:
I went to the PT this morning and she had me do a squat and lunges to see how I look making those moves.
The lunge on my bad leg was weak - as my right knee got close to the ground I just dropped.
She had me lay on the table and she said something about my hip being out of alignment.
She performed stretches on me and very deep massage. I felt great after.
I told her my training plans for the week and the race.
I will be going back on Wed for another treatment.
In the mean time, she showed me a few ways to roll and work the affected area.
She thinks i'll be ok to do my long run on Thursday.
Tuesday:
I tried the elliptical as you suggested. 30 minutes, no pain. Then I swam. Visiting PT for another session tomorrow and then long run on Thursday
Thursday:
Attempted my 3 hour run today. I was fine until the 90 min mark when my upper quad started to ache. It got progressively worse over the next 30 minutes. I stopped at just under 2 hours and called it a day.
Please keep me posted!
I wanted to check in here with you since we last talked about a check in phone call this week. I see you have nothing available until next year, so I thought I'd write you.
To remind you, we discussed the fact that I basically took 3 months off after Placid and jumped into the OS in Nov and that it would probably suck for awhile...and it did.
This week was good, though.
My FTP went from 176 to 198 between week 1 and 8 of the OS and my 5k run improved by about 35 sec, yielding one more vDot point.
Surprisingly, my legs felt good after the 5k and again today on the run following the bike. I also played 5 sets of tennis after the workout. So, I am feeling my mojo again. I did have a dark spot in weeks 5 and 6 where my motivation waned and I wasn't feeling good. But now it's better. Also, I bought a nutrition plan and race fueling plan from The Core Diet to get my nutrition on track. The holidays are making it tough to lose any weight (I keep derailing myself at parties, dinners out), but I am implementing the plan 75% and once the holidays are behind me I plan to go all in and drop some pounds. My nutritionist thinks 158-160 is a realistic weight to shoot for, so a little less than 20 pounds to go. Per our conversation after IMLP, my #1 goal is body comp (I want to race at 160 or less) and #2 is the bike, which I feel is improving well. Hope you and your family have a great Christmas!
I think you are fine as long as you don't make any more friends with people who love the hardest triathlons known to man.
I did not train at all after Placid until the Nov OS. I completed the first two months of OS and was feeling good (see above).
Then I contracted bronchitis the first week of Jan - took me out for 3 weeks. Then 2 week vacation - only a few short runs.
Then I just didn't want to train...and I DNF'd my Half Iron race in Italy.
So...I got back from Italy last weekend and drew the proverbial line in the sand and declared this is it!
I'm getting back on track with training and eating. Oh...I gained 15 pounds since IMLP too.
Since Sunday (5 days ago), I have either swam, biked or run an hour each day. That's it for the last 8 weeks except for a 2 hour recon ride of the Italy bike course, which was spectacular!
Now what? I am 22 weeks from IM Chattanooga and wondering how to get back on track. I am sore, of course from the workouts. The run is the worst...I am doing a run/walk and slowly lengthening the run intervals. I do not have a time goal for IM Chattanooga - I just want to finish with a smile and if I can break 15 hours that would be gravy.
Do I have enough time to "right the ship" and have a good race (defined as finishing) in Chattanooga?
I think your plan is good. Yes 22 weeks is enough. You have 10 weeks to get ready for a 12 week plan. So I would set all your goals based off of that -- how much weight can you lose in 10 weeks (1.5 a week?) and how consistent can you be training?
We dont need anything sexy, but we do need consistency to get the baseline. Why don't you write up your "basic" week right now, including a long ride of 3 hours + your long run day...I can advise you from there!
~ Coach P
Tuesday: Run 1 hour (TRP)
Wednesday: Bike 1 hour (Z5 intervals + Z3 for remaining time)
Thursday: Long Run (currently at 70 min...adding 10 min per week and also slowly increasing my run/walk interval to more running)
Friday: Swim 1 hour (endurance...300's, 400's, 500's) + 30min TRP run
Saturday: 30 min TRP run followed by 3 hour bike with some Z4 intervals tossed in
Sunday: 2 hour bike (ABP)
Also, just add 5' each week to that long run. And keep the walk run the same for the first 5 weeks as you add time....then you'll be at 90 minutes and you can focus on holding that 90 minutes but improving the run ratio.
Keep the run at TRP only now...nothing flashy.
As for the bike, looks good except Sundays...just ride as you feel. IOW don't push it right away....let's get the time in first and then as you are physically (and mentally) tougher we can add more!