Stu Schwark's macro topics
Coach Rich: went through the TSR video-cast you did and watched the new member welcome webcast. Understand the structure that you have in place and the approach - also understand what you write about avoiding the Big Sur marathon in April (and you're right)... but man, have you ever run Big Sur? At the start you're right in the middle of the giant redwoods and you run the whole course along the jagged edge of the Pacific Coast highway. Anyway - I'm only in the lottery for it, so I could give it a pass but I'd like to do it again sometime since it's just so beautiful (I used to do lots of ultramarathons so I get the running thing....)
One question (and hoping this is macro not micro) - how does an EN athlete judge if they are on track for full performance? I've been looking through the wikis, etc and I don't see periodic Maffetone MAF tests or other milestones. How do you judge how well the athlete is progressing in the plan?
Have enjoyed everything that I've seen in EN over the past year. It has struck me as one of the most "common sense" approaches I've seen. I've also tried to steer friends to your "4 Keys" talks (including your next one at Mont Tremblant). Look forward to working with you.
Best, Stu
Comments
Hi Stu:
- Marathon: I've cycled and moto'ed down the coast several times. Spectacular, I get it, but that advice is with our coaching hats on, the best advice we can give you to make you faster triathlete. That said, I also get people wanting to do cool stuff for your fitness. In then end, we can work with you to work that marathon into your schedule.
- There is testing scheduled periodically in all of our training plans. Please go here to read learn more about our bike testing protocols and here for run testing protocols.
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Background: while riding at Lake Placid on 12 June I hit a rough patch of road, lost control, and had a bad fall. I separated my left shoulder (~class 3-5 separation) and fractured my right thumb.
Since shoulder is now feeling about 80% range of motion but weak, and I asked my orthopedist if I could compete at Lake Placid - he said ok, but only if I felt that I could swim.
I've been inactive / in recovery for my shoulder since 12 June (had hand surgery on 25 June). I'll be returning to training tonight (29 June) by doing dryland strength swimming drills for flexibility, strength, and form. I have a hand cast, which keeps me from swimming, on the right hand until 8 July.
Objective: I believe that I can pull an official finish at Placid, which I'd like to attempt. I know the swim will be slow and painful, but if I get through then I think the bike will be ok. The run will be painful (shoulder) but should be manageable. No great times - but I should be able to pull a finish.
I was successfully executing ~90% of the IM LP intermediate plan (was having trouble putting in the low priority additional runs). I comfortably biked one lap of the course (not as tough as IM CdA in my mind) and my run, while slow due to knee pain, was ok. My long bike was the 5 hour nutrition test (1hr swim, 5 hr bike, 1 hr run)- bike FTP is 200 watts; long swim was ~3500 yds - swim RR was 1:49 / 100; long run was ~130 mins - run vDOT was 38.
Questions:
1. Given that I haven't worked out for 2 weeks, what do I do next with my plan?
2. Since I'm still in a hand cast until 8 July, I plan on trainer time on the bike, inside running (it's July in Virginia and my sweat would just melt the cast off...), and limited swimming as able. Return to full activity after 8 July, as I can... which is 2 full weeks before the event.
3. Given that I won't be able to get my hand out of the cast until 8 July, I assume an abbreviated taper (aka - one week?); I can probably get in good bike time on the Kinetic, but my run and swim will have suffered. So I could probably do a 112 test ride on the trainer this weekend, but adding mileage to the run / swim will be offset by my hand condition so I assume a later taper for the run, and the least taper for the swim...?
Stu,
Sorry I missed your questions above. Good idea to withdraw. Ironman will always be around and best to put your health and proper recovery first. Let me know if you need anything else!