Satish's micro thread

Satish Punna

Hi coaches!

Happy to report the JOS is going reasonably well, bike wise.  FTP is up, weight is down.  Not going as well running wise which is a durability issue I may need to address in another thread.

The reason for this post is I am in week 12 of the adv OS starting Monday.  On Friday I will be flying to tucson for a big bike week with some people from my local club (so sad the national rally was cancelled).  I am not sure how to schedule the workouts this week to account for what promises to be a fairly epic 7 days of riding next week (as well as probably some running and swimming).  I am feeling some fatigue in my legs but not excessive at the moment.  I sure don't want to dig myself into a hole at this point though .  I am currently only doing easy runs (but running 6x/week) as I work on my running related injury problems.  

Thanks!

 

Coach Patrick

@Satish....JEALOUS!!! I say you do a regular OS week through Wed (modified run, obviously) and then it's all cycling...just be cautious with intensity out there...running / swimming are optional...ride baby (and take pics!!!!).

Satish Punna

Thanks!

Satish Punna

Hi Coaches!

So here I am day 2 post big bike week.  6 days of riding in Tucson, about 600km total and >19000 feet of climbing.  I've never done anything like that in recent history but it was great and I'm already trying to figure out how to do it again next year.  

Coach P I took your advice and never intentionally pushed the intensity (although climbing mount lemmon, Kitt peak, madero canyon, and Gates pass were pretty tough just to get to the top of each one).  I am tired but I don't think I am in a hole.  Since I am in the final (testing week) of the JOS this week I decided to push the tuesday workout to wednesday or thursday, and do the bike test on Saturday.  is this reasonable?  I am actually looking forward to the bike test for once!

As far as running goes, I am working through a knee injury with the help of a good local physical therapist.  I am confident we are addressing the underlying problems but it will take some time. 

I hurt my knee on february 7th and ran very little until Mar 8th (one week of which was spent skiing ). I am now up to about 35-40k/week of easy/very easy pace running spread over 6days/week - (using the 'barryP' plan of 3 short runs, 2 medium runs, and 1 long run per week ).  I can do this without too much trouble or pain. I am reluctant to add any speed work yet or even striders, but I might try some striders next week and some threshold in 2-3 weeks time.  I would like to progress my mileage as much as possible and I find the easy running fun and stress-free (I read JW's recent post re the 28day challenge with interest!) .  My latest long run this past sunday was 12k (1:09:00)- no problems.  

My question is: as I progress to race-prep if I was to add threshold, which of the workouts in the HIM plan would be most beneficial? Right now I am thinking one workout per week but would it be better to do two or more?   My HIM is on July 7th.  I also have a Half marathon scheduled on May18 which I may or may not do depending on the knee (and may just treat as a long run anyway) as well as a sprint duathlon on June 1,  

Thanks!

Coach Patrick

@Satish, great call on the modified week..and good luck on the Test! As for the knee, you are doing the right work. I don't want you to really think of intensity outside of last 1/3 of key runs at HMP / Zone 3 effort. You can make runs harder on rolling terrain or with the tempo finish. But no need to really push it until you really think we are out of the woods!!!!