Jen Hendershot Micro Thread
Hi there -
I'm about to load up the IM Beg. plan next week in prep for IM Cozumel. (I'm currently in the GF plan). Couple questions:
In the past, I've been known to work myself into a bit of a hole 
-- resulting in very low iron and borderline anemia, which basically makes for unhappy training. I've come to the conclusion that I just need a little bit more recovery time (and the doc says iron supplements). The thing is there aren't that many rest days in the plan. So I'm wondering if dropping the Monday swim every other week would be the end of the world? My thought is that it would give me a tad more recovery time. (FYI: I'll be doing the alternate (longer) run on Sundays due to a low vDOT). Or maybe there's something else that would be better to drop? Or should I just go along as is, and adjust if I begin suspecting an issue?
The other thing is a long way off, but I'm a bit worried about having only a two week taper. I know I should trust the plan, but given that recovery can be an issue, I'm wondering if it's possible to move the second RR up a bit, even if just by a few days or so. Of course, I could just wait until the time gets closer and see what's going on with me then, but thought I'd raise the question now since it crossed my mind. Thoughts?
I think that's it for now. Thanks! 
Comments
Plse tell me you are (A) on those supplements, (B) sleeping minimum 7 hrs a night, (C) and fueling _every_ workout like a champ.
Time to come clean!
Thanks Patrick!
Yep - I'm on supplements and sleeping a 7+ hours a night (if I'm extra lucky I sneak in a nap when possible too). The nutrition thing is where I struggle, especially on weekdays. I need to figure out a plan for fueling before, during, and after the shorter workouts. Without a plan, I do "whatever I feel like" and that isn't always the best...
Follow the guidance in the plan vs the video. Regarding the scheduling of the final RR, do the RR as close to that TBT drop off as you can, and then do your best to get in all of the scheduled workouts after than on whatever bike you have remaining. I'm assuming road bike, in that case recommend you ride in the drops as much as possible.
About the camp week(end) -- I made a bunch of mistakes on Day 1, which kind of haunted me the rest of the weekend. After the first 3 1/2-4 hours my power kept falling and falling, and I had overall body fatigue. It pretty much sucked. The good thing is I know what mistakes I made -- first and foremost I failed to stick to my nutrition plan (which has worked really well for me in the past). Another mistake was letting someone else pick the route. Before I've done short out and backs so I could keep cold fluids in my car, pass bathrooms, etc. This route forced me to carry most of my fluids (which is just heavy), and as the day got hotter (90+ degrees) my fluids just got hotter which made me not want to drink them. And since I wasn't drinking, I didn't want to eat. I knew the mistakes I was making as they were happening, but continued down the hole anyway. I guess I had to remind myself the hard way of the importance of staying on top of my nutrition. The whole thing didn't do much for my confidence, so I'm looking forward to having a much better RR2.
Bonuses that you got the training in, and you had a lot of good lessons learned. I'm okay with the race rehearsal that week, but I would urge you to do that race rehearsal on Thursday morning, take Friday off, do this race for her so we can swim on Saturday, and the race rehearsal ride & run on Sunday. Then it's Monday off and Tuesday light before getting back at it.
So...I have my race rehearsal ride on Saturday - then my tri-bike begins it's journey to Mexico. I'd like to get another 3 hour run in, to boost my confidence. Would it be okay to do that next Thursday or maybe Saturday, since my race bike will be gone? I'll have my road bike still here...but right now I'm scared of the run. What do you think?
Another thing - I'm not sure this is worth mentioning or not, but I've noticed that my resting heart rate has been gradually increasing over the past few weeks. Also, my average heart rate during workouts has been trending slightly upwards too (even though the intensity level is similar). I thought it might have something to do with having to take allergy medicine the past couple weeks, but when I looked back the trend started before my allergies started to bother me. Could it be a sign I need more recovery? I feel like I take way too much as it is. I guess taper time is almost here...perhaps that will help.
remember that even though you don't feel good about that run, your body probably worked harder than if you to put together a normal long run day. Lesson learned here are around hydration, specifically the quantity and also salt. I didn't hear you mention anything about salt in your workout. Nor did you mention anything about food? As a frame of reference, I try to drink 4 ounces every mile of sports drink, and then I eat as I feel okay. It averages out to be about a gel every 3 miles. Now I'm a big dude, but you definitely need more than what you took in. And again, there's that need for salt. As in one Saul tab every hour, if not every half hour if it's hot. You can certainly begin to practice this nutritional protocol regardless of the length of your run.
I am guessing that the particular long run sucked not just because of nutrition but also because of the cumulative fatigue that you brought to the table. Rest...and sharpen!
Oh, and during the run, I was eating PowerGels, every 5 miles, which have 200mg Sodium. Plus I was drinking full strength gatorade, which equalled a little over 480mg of sodium over the course of the 3 hour run. I think I'll start taking a gel ever 4 miles, and add in the salt tab once an hour (or more if super hot -- but usually the heat fades by the time I start the run during an IM, which is a good thing for me).
As for the salt pills, remember that the sodium isn't there because you're sweating, but rather to facilitate digestion. It helps keep your stomach in the happy place.
It is also worth noting that that Gatorade itself doesn't have a lot of sodium in it. In fact you specifically need to use Gatorade Endurance to get a lot of sodium.