Coach, I have a slight setback. My Achilles has been bothering me for the past few days. I had to skip the brick run on Saturday and also today's (Sunday's) run . It seems to have been improving slowly but not enough to let me run yet. I tried running today but had to backed off after 5 minutes into the run because I knew I could not continue for 75 minutes. I'm assuming that I skip the runs until I'm in a position to run atleast 40-60 minutes without any issues?
I'm currently at the end of week#16 of my Short course Intermediate plan and have my first Olympic Tri in exactly 4 weeks. Please let me know if I need to modify any workouts other than skipping the run for now. I've been religiously stretching and rolling my calf three times a day and I'm keeping my fingers crossed so that I'm back to business by Tuesday.
Amulya, good to chat yesterday in the office hours. I mentioned self care stuff, but didn't talk about workouts going forward. I would plan on trying a few light runs a week (15' max). Your fitness is there this late in the game, it's just making sure you are ok to run on it.
Once we get thru your race and we want to start training again, we'll need to craft a plan that lets you build things up mindfully and safely!
Just wanted to give you an update on my Achilles issue and was looking for your feedback.
Here is how it started. Week #16 Short Course Intermediate Plan 3/21 Sat - Skipped brick run. Even walking seems to bother my Achilles 3/22 Sun - Ran 5 minutes and had to stop.
Week #17 Short Course Intermediate Plan 3/24 Tue - Skipped brick run. Achilles was still hurting and there was no way I could run. Could feel it even on the bike WKO 3/25 Wed - Ran 40' easy in Z1. Achilles pain was bearable. Was more painful in the first 5 - 10 minutes than the last 25 minutes 3/26-3/27 – Discussed Achilles issue on Office hour and Micro thread. 3/28 Sat - Ran 15' easy brick run in Z1. Pain had considerable subsided. Could also feel lingering pain on the earlier bike WKO. 3/29 Sun - Ran 20' easy in Z1+ (Pace 9:19). No trace of any Achilles pain for the first 10-12 minutes. Then there was lingering pain in the last 8 minutes reminding me that I still do have Achilles issues. Week #18 Short Course Intermediate Plan 3/31 Tue - Ran 20' easy in Z1+ (Pace 9:09). No trace of any Achilles pain for the first 10-12 minutes. Then there was lingering pain in the last 8 minutes again but was a improvement from the last run on Sunday.
4/1 Wed - Ran 15' easy in Z1+ (Pace 9:04). No trace of any Achilles pain for the first 10. Pain started around minute 10 -12 and was slightly more than Tuesday's run all of a sudden. I'm guessing may be because I ran first thing in the morning and my muscles was not warmed up?
4/4 Sat - Ran 15' easy brick run in Z1+ (Pace 9:04. Race rehearsal with swim, bike and run) . No trace of any Achilles pain for the first 8 minutes. Then there was lingering pain in the last 8 minutes again.
4/5 Sun - Ran 15' easy in Z1+ (Pace 9:06) - No trace of any Achilles pain for the entire run. Huge improvement and is a huge mental boost.
I have been rolling, using the Trigger point ball and stretching my calves, shin’s, hamstring’s and quads three times a day using all methods described in Leigh Boyle’s ATA eBook. I’ve also been putting my legs in an ice bucket for 5 – 10 minutes after each run. Overall everything that you have recommended has helped the recovery process tremendously. Thank you very much for that.
Wondering how I should proceed from here?
1. Should I look into increasing the duration and /or intensity or should just stick with the 15' run in Zone1?
2. How should I pace on race day for this Olympic race on April 19th given that I'm still in/just coming out of recovery?
My goal for this race a month ago was to finish under 2:30:00. I may have had a 50/50 chance if I didn't have to go through my Achilles pain. I would have to run the 10k in Zone 4 to meet that goal. Right now my continued training for the next short course and IMLT is more important than just this race.
Amulya - huge points to you for all that hard work. It's not easy. The Achilles will take time....we don't want it to tighten but we can't over use it either. A very fine line.
I vote you skip the Olympic or just push the bike and swim.
Re the running I'd like to see you start the runs with a 15' walk, then run 15', brisk walk for 5' then a second run for 10'. So duration.
Patrick, Thank you very much for your feedback. I will look into changing my race from an Olympic Triathlon to an Aquabike race (They have that category for this event ). If they don't let me change my registration, I will skip the run in that case. I will use this even as in outdoor FTP test.
I will give you updated at the end of the week on the progress of my Achilles recovery. Thanks again for your suggestion and feedback.
Coach, Adding another update to my previous comment.
Just did a 45' Run-Walk today ( 15' walk, then run 15', brisk walk for 5' then run again for 10') as you recommended and it went well. I'm guessing that I can substitute this for all my run sessions this week?
Hi Patrick, I've been substituting the 45' Walk-Run ( 15' walk, then run 15', brisk walk for 5' then run again for 10') as you recommended all week and its been going well. I increases my pace from a 9:00/mile pace to a 8:10 (almost Z2) for the second 10' run lap today and was able to do so with any discomfort. No signs of any Achilles pain so far.
How do you suggest moving forward with the run this week? FYI - I have a Aquabike Olympic distance race this weekend. I'm planning on using the bike segment of the race as my outdoor ftp test since I don't have to Run.
Also with regard to the week of 4/20, I have a transition or unstructured training that week before I start the Getfast plan. Any suggestions on how should I use that week and should focus on my ruining or specific run workouts that week ?
Thanks for the feedback Coach. I've got a time slot book with you on the 20th. Hopefully we can sync up then. Thanks again for all your help through out the recovery process.
Hi Patrick, I'm having to travel for the next 4 weeks it's causing me to change up my getfast plan because I won’t have a bike Tuesday through Friday.
I'm going to be in GetFast week #3 on Monday 5/4. Here is what I’m thinking for the next two weeks (week of 5/4 and 4/11) when I travel to NJ.
Monday - Bike and run in the morning. (swapping with Tuesdays GF workout). Travel to NJ at noon. Tuesday - Swim (Monday's workout) Wed - Run workout as planned Thursday - Will have to skip bike workout. Could I do run or swim instead?? Friday - Can do a Run workout but will have to skip on the swim because I travel back to CA in the afternoon. Saturday - Bike workout as planned Sunday - Run Workout as planned.
For the week of 5/18 ( Vacation)
Monday - Swim workout as planned Tuesday - Bike and run workout as planned. Travel to Amsterdam in the afternoon. Wednesday - most likely will have skip workout since I land early evening. Thursday to Sunday - I can only do Run workouts. Not sure if I will have access to a pool easily. Travel back CA on Sunday.
Any suggestions on modifying/changing the plan would be greatly appreciated.
I also have some travel scheduled every week to Dallas for about 6 - 8 weeks after I return from Amsterdam but the dates are not confirmed yet. I thinking of shipping my Road bike to Dallas and leaving it there for that duration. I will have my Tri bike in CA. I will sync up with you later on that if I need to modify my plan.
I say swim Tues/Thurs with the run on Wed. A nice steady run on Friday, last mile in Z3 would be good. Then Bike Long / Run Long as planned.
Next week is Wed off for sure, then plan on running like 30 to 45' a day when on the road. Alternate 1 day tempo effort with 1 day steady / great form and you'll be fine. The goal is just to keep the fire burning!!!
Hi Patrick, My coast to coast travel every week is causing a BIG dent in my training. My Getfast training is a total disaster especially on the biking. I'm fatigued when I get back home on Friday night after that long flight and cant keep up the intensity to do a 2 x 15 @ Z4 on Saturday. My Monday morning bike ride (which I'm swapping with Tuesday's WKO) is also a disaster because my legs are still fatigued by the Sunday long run.
On the positive side my Running is going well and i'm able to do all workouts at the prescribed intensity. My Swimming is also fine although I'm only doing two out of the three swim workouts due to travel on Monday's and Friday's.
I will have a two week window where I don't have to travel starting on June 1st but I will be travelling to Dallas every week starting from June 15th until Mid August. I will make arrangements to have a bike in Dallas so that I don't have to miss my Bike workout.
With all this travel and fatigue, I feel like I have lost my bike fitness and 2 x 15 is not doable until I bike atleast 3 times a week. I need some help where I can complete a bike workout that I can maintain some bike fitness. Right now I'm just giving up after a 15' @ FTP because the next 15' @ FTP seems almost impossible. Should I think about changing my plan to something else ?
My A race is IMLT. I have a Olympic race on June 28th but that's a local race just for fun.
AP, thanks for being so honest. I hear you on the fatigue and you are right, we need to adjust. I'd almost rather have you recover Sat (Swim + Short Run?), then bike on Sunday (when rested) and do long run on Monday before you go (Tuesday off to recover).
Would that be an option for you?
Of course, you can cut the FTP number back...even 2x15' at 90% is better than 1x15' @ 100%.
This is perfect coach! I will use this routine when I travel. Also thank you for reminding me that Z4 is not work at FTP intensity. Sometimes we get carried away and get frustrated when we loose a little bit of fitness and cat meet previous numbers
Hi Patrick, Hope your doing well. I just completed my first Olympic race for the season. Details are in the race report http://members.endurancenation.us/Forums/tabid/57/aft/19038/Default.aspx .Would appreciate if you can give me your feedback. Also no injuries so far, so this a huge deal
I start my IM training plan next week. Unfortunately I've been doing a lot of travel lately. My Getfast training plan was a disaster especially with my biking. The last four weeks of my training has been back on track. I have been traveling to Dallas for the past two weeks and it will continue for another 6 - 8 weeks. I typically flight out at 10:30am on Monday and depart Dallas around 5:00pm on Friday.
With that in mind I have taken my road bike to Dallas and put it in Public storage. My Tri Bike is still with me in CA so I have that to ride on the weekends when I'm home. I take my road bike from storage to my Hotel on Monday evenings and drop it back on Thursday evenings. I've been doing this for the past two weeks and it's working well so far. I've also changed my my seat on my road bike to ISM adamo prologue which it the same as my Tri Bike. It's been set up to closely mimic the fit on the tri bike.
With regard to the workouts, Is there anything you like me to change given my travel? The only concern I have is on Fridays. This is usually a long day for me. I'v been starting around 6:00am CST to do my swim (and with IM plan, will start run as well). By the time I fly to CA and reach home, it's around 9:00pm PST (or 11:00pm CST). When I wake up on Saturday morning, I usually feel like I'm not rested enough because my biological clock wakes me up early due to jet lag. I usually force myself back to bed and try to wake up late (around 7:30ish) and not start the Saturday workout until I feel completely rested. Can I modify the run workout on Fridays?
Modified Ironman Plan for travel weeks...flight out at 10:30am on Monday and depart Dallas around 5:00pm on Friday.
I like the following week, which gets you 2 good swims, 3 solid bikes, your long run and tempo runs with options for bricks. It also puts long run after the long bike day, so you aren't carrying lots of fatigue into the weekend.
Mon - Swim Only (long) Tues - FTP 1, Short Run? Wed - Run Tempo Thu - FTP 2, Short Run? Fri - Swim Only (long) Sat - Long Bike Day Sun - Long Run Day
For more bike focus, we can change a given week to have long run on Wed, for example, then 2 x long ride on Sat/Sun...that would be ideal say in Weeks 9, 13, and 17 of your plan...thoughts?
Ps love you are healthy, and great race. Let's keep it rolling!!!
Hi Patrick, Hope your doing well. I've hit another road bump again. I'm having some pain around my right Hip/TFL/Glutes/upper quad area which is preventing me from running. Everything was going like clock work until Monday and suddenly now I can barely run a few hundred yards. I have an appointment with my Chiropractor/Physical therapist on Monday. Not sure what is causing it but most likely could be something to do with IT band/Hip Flexor since i could feel it tightening up since the past few weeks. With that said need some help rearranging my workouts. Does this injury put me in jeopardy? Frankly I didn't see this coming because the intensity in the IM plan was much less than the Short course and Get fast plan. I was kinda liking the IM plan for the past two weeks (#9 and #10) because I was able to complete every workout as prescribed. The only real increase was the training volume.
Amulya, could be travel and or seated time...might be worth rigging a temporary standing desk or set up for you. You are not in trouble as you have a lot of fitness...you just need to back off the running this week. We recommend that folks go Tu / Th / Sa / Sun rides, with the M/W/F sessions in the pool...as a temporary measure. Of course you'll have some PT work to do, so make sure you stay on top of that for the next few weeks (I do AM / Lunch / PM for my strengthening work!).
Thanks Patrick. I think I have my running legs back. I did have tight IT band and quads and I have them masseged by my Chiropractor a couple of times this week. I'v also been doing self massaged 2-3 times a day for the past 2 weeks. Need some advice on how to ease back into running. I haven't been running for 2 weeks now. I'm going to start week #13 IM intermediate plan on Monday.
Hi Patrick, Not sure if you saw my post last week. I need some help getting back into running. I tried to run Tuesday and Thursday this week but could only sustain for 30-45 minutes before my hip started to bother me. I did also get an adjustment done while I was in Dallas with a chiropractor earlier this week. Not entirely convinced that that may be the problem but I had to go to someone who was available and wasn't able to see my usual chiropractor since I'm traveling every week. My hip abductors and gluts feel a little tight but iv been rolling them at least twice a day. I've been able to swim and bike without any issues and following that part of IM workout according to the plan.
I do feel a little better and need help on how to modify my run given my recent running injury.
I know we also talked about a standing desk but that is not a option for me since I'm working at a clients office while I'm traveling.
AP, sorry I missed this last week. I say cap the runs at 30 minutes, but get them in frequently. If you could run 5 x 30' a week for weeks 13-15 (3 weeks) I'd feel pretty good about that. We are just looking to get some durability back in the program, nothing too flashy.
If you aren't already, definitely add a little pre run stretch time just to get loose, or run off the bike / out of the pool when you are already warmed up.
Let me know what you think.
Re client desk..that's okay just set an alarm / timer to go off every 30 mins so you get up and stretch a bit, etc!
Thanks Patrick.I will plan on trying to run on Z1-LowZ2 for 30-40 minutes Tuesday-Saturday. Sounds doable to me right now and will keep you posted on how this goes.
Hi Patrick, Thank you very much for checking in. Really appreciate it.
I have some good news and bad news.
The good news is that I was able to run 30 - 40mins in Z1-lowZ2 on Tue,Wed and Thu.
The bad new is that I'm feeling a little under the weather (slight cold/running nose) since Wed. I decided to take Friday off and try to recover. I've been taking cold meds and some antibiotics just to stay a step ahead and not get sick. I did bike for 4hrs:45 mins on Saturday and 90 minutes Sunday. I was able to ride pretty well on Saturday even with a cold but my legs were fatigued on Sunday and couldn't keep up with the numbers. I could have run for 30 minutes on Saturday but couldn't due to SAU/personal commitments. Legs were just too fatigued to run on Sunday. Right now I'm not down sick but have a congested nose and don't feel like I'm at my 100%. I did swim today for an hour and it didn't feel like it was a struggle.
I've also taken this week off from work. This week is also camp week. My goal is to train, rest and recover and be ready for the 112 mile ride on Friday and Saturday. Right now I'm sticking with the plan in week#15 and just replacing run with 30 - 40 minutes Z1 - low Z2 as discussed earlier.
Please let me know know if you need me to change anything.
Amulya, fatigue is setting in! I say that you just really take it easy all week until the big weekend...clearly you need some rest!! Please keep me posted on how you are doing.
PS - add in some vitamin C, make sure you are hydrated and work on 8 hours of sleep a night!
Comments
I have a slight setback. My Achilles has been bothering me for the past few days. I had to skip the brick run on Saturday and also today's (Sunday's) run . It seems to have been improving slowly but not enough to let me run yet. I tried running today but had to backed off after 5 minutes into the run because I knew I could not continue for 75 minutes. I'm assuming that I skip the runs until I'm in a position to run atleast 40-60 minutes without any issues?
I'm currently at the end of week#16 of my Short course Intermediate plan and have my first Olympic Tri in exactly 4 weeks. Please let me know if I need to modify any workouts other than skipping the run for now. I've been religiously stretching and rolling my calf three times a day and I'm keeping my fingers crossed so that I'm back to business by Tuesday.
Once we get thru your race and we want to start training again, we'll need to craft a plan that lets you build things up mindfully and safely!
Just wanted to give you an update on my Achilles issue and was looking for your feedback.
Here is how it started.
Week #16 Short Course Intermediate Plan
3/21 Sat - Skipped brick run. Even walking seems to bother my Achilles
3/22 Sun - Ran 5 minutes and had to stop.
Week #17 Short Course Intermediate Plan
3/24 Tue - Skipped brick run. Achilles was still hurting and there was no way I could run. Could feel it even on the bike WKO
3/25 Wed - Ran 40' easy in Z1. Achilles pain was bearable. Was more painful in the first 5 - 10 minutes than the last 25 minutes
3/26-3/27 – Discussed Achilles issue on Office hour and Micro thread.
3/28 Sat - Ran 15' easy brick run in Z1. Pain had considerable subsided. Could also feel lingering pain on the earlier bike WKO.
3/29 Sun - Ran 20' easy in Z1+ (Pace 9:19). No trace of any Achilles pain for the first 10-12 minutes. Then there was lingering pain in the last 8 minutes reminding me that I still do have Achilles issues.
Week #18 Short Course Intermediate Plan
3/31 Tue - Ran 20' easy in Z1+ (Pace 9:09). No trace of any Achilles pain for the first 10-12 minutes. Then there was lingering pain in the last 8 minutes again but was a improvement from the last run on Sunday.
4/1 Wed - Ran 15' easy in Z1+ (Pace 9:04). No trace of any Achilles pain for the first 10. Pain started around minute 10 -12 and was slightly more than Tuesday's run all of a sudden. I'm guessing may be because I ran first thing in the morning and my muscles was not warmed up?
4/4 Sat - Ran 15' easy brick run in Z1+ (Pace 9:04. Race rehearsal with swim, bike and run) . No trace of any Achilles pain for the first 8 minutes. Then there was lingering pain in the last 8 minutes again.
4/5 Sun - Ran 15' easy in Z1+ (Pace 9:06) - No trace of any Achilles pain for the entire run. Huge improvement and is a huge mental boost.
I have been rolling, using the Trigger point ball and stretching my calves, shin’s, hamstring’s and quads three times a day using all methods described in Leigh Boyle’s ATA eBook. I’ve also been putting my legs in an ice bucket for 5 – 10 minutes after each run. Overall everything that you have recommended has helped the recovery process tremendously. Thank you very much for that.
Wondering how I should proceed from here?
1. Should I look into increasing the duration and /or intensity or should just stick with the 15' run in Zone1?
2. How should I pace on race day for this Olympic race on April 19th given that I'm still in/just coming out of recovery?
My goal for this race a month ago was to finish under 2:30:00. I may have had a 50/50 chance if I didn't have to go through my Achilles pain. I would have to run the 10k in Zone 4 to meet that goal. Right now my continued training for the next short course and IMLT is more important than just this race.
Your feedback would be greatly appreciated
I vote you skip the Olympic or just push the bike and swim.
Re the running I'd like to see you start the runs with a 15' walk, then run 15', brisk walk for 5' then a second run for 10'. So duration.
Please keep me posted!
Thank you very much for your feedback. I will look into changing my race from an Olympic Triathlon to an Aquabike race (They have that category for this event ). If they don't let me change my registration, I will skip the run in that case. I will use this even as in outdoor FTP test.
I will give you updated at the end of the week on the progress of my Achilles recovery. Thanks again for your suggestion and feedback.
Adding another update to my previous comment.
Just did a 45' Run-Walk today ( 15' walk, then run 15', brisk walk for 5' then run again for 10') as you recommended and it went well. I'm guessing that I can substitute this for all my run sessions this week?
I've been substituting the 45' Walk-Run ( 15' walk, then run 15', brisk walk for 5' then run again for 10') as you recommended all week and its been going well. I increases my pace from a 9:00/mile pace to a 8:10 (almost Z2) for the second 10' run lap today and was able to do so with any discomfort. No signs of any Achilles pain so far.
How do you suggest moving forward with the run this week?
FYI - I have a Aquabike Olympic distance race this weekend. I'm planning on using the bike segment of the race as my outdoor ftp test since I don't have to Run.
Also with regard to the week of 4/20, I have a transition or unstructured training that week before I start the Getfast plan. Any suggestions on how should I use that week and should focus on my ruining or specific run workouts that week ?
15' warm up walk
8' run / 2' walk x 4
Cool down walk.
Goal is to be slightly faster on each 8' interval -- so 9:00/mile in #1 to 8:40 then 8:20 then 8:00?
Any issues you back off to an easier pace; we always want you to finish thinking you could do more.
Let's connect in your rest week to discuss rest of season as I don't think Get Fast is the best option given your recovery.
I'm having to travel for the next 4 weeks it's causing me to change up my getfast plan because I won’t have a bike Tuesday through Friday.
I'm going to be in GetFast week #3 on Monday 5/4. Here is what I’m thinking for the next two weeks (week of 5/4 and 4/11) when I travel to NJ.
Monday - Bike and run in the morning. (swapping with Tuesdays GF workout). Travel to NJ at noon.
Tuesday - Swim (Monday's workout)
Wed - Run workout as planned
Thursday - Will have to skip bike workout. Could I do run or swim instead??
Friday - Can do a Run workout but will have to skip on the swim because I travel back to CA in the afternoon.
Saturday - Bike workout as planned
Sunday - Run Workout as planned.
For the week of 5/18 ( Vacation)
Monday - Swim workout as planned
Tuesday - Bike and run workout as planned. Travel to Amsterdam in the afternoon.
Wednesday - most likely will have skip workout since I land early evening.
Thursday to Sunday - I can only do Run workouts. Not sure if I will have access to a pool easily. Travel back CA on Sunday.
Any suggestions on modifying/changing the plan would be greatly appreciated.
I also have some travel scheduled every week to Dallas for about 6 - 8 weeks after I return from Amsterdam but the dates are not confirmed yet. I thinking of shipping my Road bike to Dallas and leaving it there for that duration. I will have my Tri bike in CA. I will sync up with you later on that if I need to modify my plan.
I say swim Tues/Thurs with the run on Wed. A nice steady run on Friday, last mile in Z3 would be good. Then Bike Long / Run Long as planned.
Next week is Wed off for sure, then plan on running like 30 to 45' a day when on the road. Alternate 1 day tempo effort with 1 day steady / great form and you'll be fine. The goal is just to keep the fire burning!!!
Let's connect when you know more about Dallas!
My coast to coast travel every week is causing a BIG dent in my training. My Getfast training is a total disaster especially on the biking. I'm fatigued when I get back home on Friday night after that long flight and cant keep up the intensity to do a 2 x 15 @ Z4 on Saturday. My Monday morning bike ride (which I'm swapping with Tuesday's WKO) is also a disaster because my legs are still fatigued by the Sunday long run.
On the positive side my Running is going well and i'm able to do all workouts at the prescribed intensity. My Swimming is also fine although I'm only doing two out of the three swim workouts due to travel on Monday's and Friday's.
I will have a two week window where I don't have to travel starting on June 1st but I will be travelling to Dallas every week starting from June 15th until Mid August. I will make arrangements to have a bike in Dallas so that I don't have to miss my Bike workout.
With all this travel and fatigue, I feel like I have lost my bike fitness and 2 x 15 is not doable until I bike atleast 3 times a week. I need some help where I can complete a bike workout that I can maintain some bike fitness. Right now I'm just giving up after a 15' @ FTP because the next 15' @ FTP seems almost impossible. Should I think about changing my plan to something else ?
My A race is IMLT. I have a Olympic race on June 28th but that's a local race just for fun.
Any help would be greatly appreciated.
Would that be an option for you?
Of course, you can cut the FTP number back...even 2x15' at 90% is better than 1x15' @ 100%.
Let me know what you think!
~ Patrick
Hope your doing well. I just completed my first Olympic race for the season. Details are in the race report http://members.endurancenation.us/Forums/tabid/57/aft/19038/Default.aspx .Would appreciate if you can give me your feedback. Also no injuries so far, so this a huge deal
I start my IM training plan next week. Unfortunately I've been doing a lot of travel lately. My Getfast training plan was a disaster especially with my biking. The last four weeks of my training has been back on track. I have been traveling to Dallas for the past two weeks and it will continue for another 6 - 8 weeks. I typically flight out at 10:30am on Monday and depart Dallas around 5:00pm on Friday.
With that in mind I have taken my road bike to Dallas and put it in Public storage. My Tri Bike is still with me in CA so I have that to ride on the weekends when I'm home. I take my road bike from storage to my Hotel on Monday evenings and drop it back on Thursday evenings. I've been doing this for the past two weeks and it's working well so far. I've also changed my my seat on my road bike to ISM adamo prologue which it the same as my Tri Bike. It's been set up to closely mimic the fit on the tri bike.
With regard to the workouts, Is there anything you like me to change given my travel? The only concern I have is on Fridays. This is usually a long day for me. I'v been starting around 6:00am CST to do my swim (and with IM plan, will start run as well). By the time I fly to CA and reach home, it's around 9:00pm PST (or 11:00pm CST). When I wake up on Saturday morning, I usually feel like I'm not rested enough because my biological clock wakes me up early due to jet lag. I usually force myself back to bed and try to wake up late (around 7:30ish) and not start the Saturday workout until I feel completely rested. Can I modify the run workout on Fridays?
Any other feedback would be greatly appreciated.
I like the following week, which gets you 2 good swims, 3 solid bikes, your long run and tempo runs with options for bricks. It also puts long run after the long bike day, so you aren't carrying lots of fatigue into the weekend.
Mon - Swim Only (long)
Tues - FTP 1, Short Run?
Wed - Run Tempo
Thu - FTP 2, Short Run?
Fri - Swim Only (long)
Sat - Long Bike Day
Sun - Long Run Day
For more bike focus, we can change a given week to have long run on Wed, for example, then 2 x long ride on Sat/Sun...that would be ideal say in Weeks 9, 13, and 17 of your plan...thoughts?
Ps love you are healthy, and great race. Let's keep it rolling!!!
Hope your doing well. I've hit another road bump again. I'm having some pain around my right Hip/TFL/Glutes/upper quad area which is preventing me from running. Everything was going like clock work until Monday and suddenly now I can barely run a few hundred yards. I have an appointment with my Chiropractor/Physical therapist on Monday. Not sure what is causing it but most likely could be something to do with IT band/Hip Flexor since i could feel it tightening up since the past few weeks. With that said need some help rearranging my workouts. Does this injury put me in jeopardy? Frankly I didn't see this coming because the intensity in the IM plan was much less than the Short course and Get fast plan. I was kinda liking the IM plan for the past two weeks (#9 and #10) because I was able to complete every workout as prescribed. The only real increase was the training volume.
Let me know what the ART says...
Not sure if you saw my post last week. I need some help getting back into running. I tried to run Tuesday and Thursday this week but could only sustain for 30-45 minutes before my hip started to bother me. I did also get an adjustment done while I was in Dallas with a chiropractor earlier this week. Not entirely convinced that that may be the problem but I had to go to someone who was available and wasn't able to see my usual chiropractor since I'm traveling every week. My hip abductors and gluts feel a little tight but iv been rolling them at least twice a day. I've been able to swim and bike without any issues and following that part of IM workout according to the plan.
I do feel a little better and need help on how to modify my run given my recent running injury.
I know we also talked about a standing desk but that is not a option for me since I'm working at a clients office while I'm traveling.
If you aren't already, definitely add a little pre run stretch time just to get loose, or run off the bike / out of the pool when you are already warmed up.
Let me know what you think.
Re client desk..that's okay just set an alarm / timer to go off every 30 mins so you get up and stretch a bit, etc!
Thank you very much for checking in. Really appreciate it.
I have some good news and bad news.
The good news is that I was able to run 30 - 40mins in Z1-lowZ2 on Tue,Wed and Thu.
The bad new is that I'm feeling a little under the weather (slight cold/running nose) since Wed. I decided to take Friday off and try to recover. I've been taking cold meds and some antibiotics just to stay a step ahead and not get sick. I did bike for 4hrs:45 mins on Saturday and 90 minutes Sunday. I was able to ride pretty well on Saturday even with a cold but my legs were fatigued on Sunday and couldn't keep up with the numbers. I could have run for 30 minutes on Saturday but couldn't due to SAU/personal commitments. Legs were just too fatigued to run on Sunday. Right now I'm not down sick but have a congested nose and don't feel like I'm at my 100%. I did swim today for an hour and it didn't feel like it was a struggle.
I've also taken this week off from work. This week is also camp week. My goal is to train, rest and recover and be ready for the 112 mile ride on Friday and Saturday. Right now I'm sticking with the plan in week#15 and just replacing run with 30 - 40 minutes Z1 - low Z2 as discussed earlier.
Please let me know know if you need me to change anything.
PS - add in some vitamin C, make sure you are hydrated and work on 8 hours of sleep a night!