Jimmy's micro
Coach p- I am planning a camp week for week 15 of imtx build. I couldn't get to the camp last weekend so I figure I will try and do one wheee it is scheduled in the plan.
I have a couple of family related constraints. The most important of which is weekend soccer with my kids. They have games and I really want to be there for them. So that said, here is what I have come up with.
Monday - regular swim
Tuesday - quality run w the z4 intervals
Wednesday - race rehearsal swim during lunch. I will go to work this day but take a long lunch.
Thursday - off from work. Race rehearsal w 6mi brick
Friday - bonus 112mi ride (yikes.) also off from work.
Saturday - kids soccer. Should be able to get in a regular swim session in afternoon
Sunday - long run
Whatcha think?
I have a couple of family related constraints. The most important of which is weekend soccer with my kids. They have games and I really want to be there for them. So that said, here is what I have come up with.
Monday - regular swim
Tuesday - quality run w the z4 intervals
Wednesday - race rehearsal swim during lunch. I will go to work this day but take a long lunch.
Thursday - off from work. Race rehearsal w 6mi brick
Friday - bonus 112mi ride (yikes.) also off from work.
Saturday - kids soccer. Should be able to get in a regular swim session in afternoon
Sunday - long run
Whatcha think?
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Comments
If you haven't reviewed it yet, here's the wiki page on Camp Week:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Camp+Week+(Volume+Add-On)
I skipped out of work and did a modified camp. Wednesday rr swim, Thursday rr brick, Friday 4hr ride at if .69. Saturday was a rest day for family time. Sunday was 2:15 run with 1hr z1, 1hr z2 and 15min crawling on hands and knees.
Because ire sted Saturday, I swam today (Monday). It was a lack luster set but that is ok. I'd like to try and get back to my normal routine of running tomorrow morning (Tuesday run). Is that ok?
Moving forward I would still expect some fatigue on Tuesday especially given that long run. If you had done that run on Saturday I would totally greenlight you for tomorrow.
As it stands, you can certainly go out and try and get that run in but my guess is it'll end up being a nice warm up to a nice tempo/Zone3 finish perhaps the last third of the run in zone three. Then you be ready to rock on Wednesday.
This gets me to work on time and allows for 8hrs of sleep per night. both critical. I will do the 18mi RR practice run straight thru and be late on that day.
A set of compromises for sure but the only way I am getting to kona is via the legacy program. And to be eligible for that I need to complete 12 of these things without getting fired. Gotta make it work with my life.
I am going in to the last bike test before RR2 towards IMTX. I don't think that a bike test would be a good idea. It would have to be on the trainer. Having trouble getting trainer mojo. My guess is that I would not be able to hold even my old number for 20 min. And Im not lowering my target race watts if I miss and I won't be raising them if I hit a higher number. Sooooo - I may just re live last week. Except I will back the run time down a tick or two. Last week was 6 hrs and 38.67 mi and it looks like it will be the run peak in terms of vol.
So here is what I am thinking:
Monday - regular swim
Tuesday - split run. 1:40 before work, 40min at lunch with some z4 in each section
Wednesday - 1hr bike trainer session in the morning. could go 90min if I feel good. Swim session at lunch
Thursday split run - 1:40 in morning, 40 at lunch. Both progressive picking up as much z2 and 3 as I can carry. I plan to skip a day of work for RR2 and would prefer to not use a hall pass for the 3hr straight run if I can avoid it.
Friday - Swim
Sat and Sunday as written.
I may be slow but I have 7 marathons and and an IM over the past 4 or 5 years. I know what a 3 hr run feels like. Do you think that the 3hr run is important from a fitness standpoint or is it there to test nutrition and give confidence?
Thx for you input! And good luck if you are racing boston.
monday swim
tuesday split run as 1:40 and 50 w z4.
wed interval bike and swim
thursday split run as 1:40 and 1hr
friday swim
sat and sun as written.
I was within a hair of 40mi running last week and I want to get over that line this week for the personal satisfaction of it.
Will it make any difference come race day? I have no idea but it was cool accomplishment.
Just listened to your webinar and I have a couple of questions:
Wetsuit - I am a 1:12 swimmer in a 25m pool in s swim skin over 3800m. I swam 1:16 last november in a wetsuit @ IMFL. I will not podium. If the swim is wetsuit optional, do I wear one?
Bike recon - I will be in houston on wednesday but it will be fought to get up to richardson on wednesday to ride the crappy part of the course. Could I ride that 15 to 20mi thursday morning if I go easy?
thx!
swam for 30min today on monday but other than the recon ride that might be all i do all week.
the rain and cool temps might make us wetsuit legal. when do they make the announcement?
They will make the announcement on race morning at about 5 AM... So it kind of sucks, but you have to be ready for both.
I think that it would be helpful to me to be able to debrief with you. I know that it is not part of membership but I would be happy to pay you for your time.
Ideally it would be something like this -
You would take a look at my training peaks data from the past month or two. Then I could walk thru my race plan and what I experienced and you could help me learn as much as possible from this experience. My guess is that it would take 1:00 to 1:30 of your time (30min to research my training leading up to the race and an hour max on the phone.).
I know that this is a lot to ask and impossible to do for 12 or 20 racers every weekend but again, I can pay you hourly for your time.
Let me know what you think.
thx!
1) nice race at IMMT.
Very nice.
2) I am in week 19 of 20 of a short course program. I am racing an ply on sept 1 and then going right in to the last 12 weeks before IM Coz. I don't really feel like tapering my run vol this week. I will dial it back next week especially by mid week but I am going to keep running this week. I feel fine and don't want the change to IM prep to be as much of a shock.
Ok. That is what I am going to do and by telling you, I have made it ok to do it.
I have a rest day tomorrow.
Proceed tuesday as planned? or take extra rest.
No extra stuff and I am getting bodywork done every Friday. From what I see on strata, you are swimming way more than I am.
It seems over the past year or two, running has gone from my "strength" to my weakness. Not just in racing but in training as well. So I am looking for ways to improve. The first is losing some weight. That is actually going fine. Dow from 168 April 1 to 163 today.
The next is trying to be smart about run training. Last week I stumbled upon potentially 3 more hrs of run training bandwith on my weekly calendar. The 30min dog walk has become the 30min dog jog. I can do this pretty much every evening but realistically I'd say 5 times per week. Can these short runs be useful?
"In 2013 my vDOT was 53 and I weighed 155...now my vDOT is 48 and I weigh 168"
Got that for me?
My vDot hasn't budged since Ive been here. My Long Run pace target has always been 10min +/- a few sec depending on the weather when I test. Honestly, I think that I have given up on trying to run a faster 5k and turned my focus to putting out an IM run closer to my LRP. Which I have never done but I am getting closer to. Coz was my fastest run at a 10:20 pace. I ran lap 1 at 10:30 lap 2 at 10:20 and lap 3 at 10:10. It was awesome.
Strength and weakness was just from relative place in AG rankings for larger races. Feel free to look at my logs. my TP login is Jimmy3993 pw 3993
I'd be interested in your feedback. But really, I have committed myself to chasing this heart rate based base running down for the rest of the year just to see if I can get the results that Dr. Maffetone writes about. I wasn't improving via intensity that I could see.
Finally, before I dive in, can you tell me the plans you _did_ follow this year? As in OS from Date X to Date Y and then HIM plan from X to Y, etc...doesn't have to be exact, but it will help me frame what I am looking at! Thanks!
During the OS my 5k time did improve but all that happened from start to finish is that it moved back to where it has been since I dropped from 188lbs to 168 in late 2010. Between 23:32 and 23:17. And no realy progression.
Was I religous in testing? no. Have I done a job that I feel is adequate? yes. I have 6 tests over the past 5 years that I could find data for quickly. My guess is that here are more lurking in TP. But there is no trending improvement. You will also see the same general story on the bike. Just not responding.
If you agree let me know and I will set one up.