Fall Kickoff to 2015 [Another Coach P Update]
In the tradition of telling you what I am up to (in case you aren’t stalking me on Strava!), here’s what I have been doing post Kona.
I spent the first two weeks doing nothing. Really. Well, I organized my pantry, garage and tupperware. Cleaned the bike. Set up the pain cave. Mowed the lawn like 8 times. You get the idea. My wife can’t wait for me to start training again. 
I too am pretty excited. This time of year I work with a handful of athletes on crafting their Annual Plan as a target for Kona (see the Additional Services Tab on the Members site). It’s a lot of fun and very useful for me as well. A journey of a thousand miles starts with a single step, an in the Fall it is the Season of Steps!
Tentative Plan for 2015
- 2 - Weeks Off = Total Rest
- 8 - Weeks Run Durability = Shoulder Recovery, Consistent Long Run, Dating My Trainer, Solid Body Composition
- 8 - Weeks of OutSeason = Focus on FTP and vDOT, Adding in 2 skill swims, Core work.
- 1 - Week of Swim Camp / Transition = Need to rest here and be smart.
- 12 - Weeks of IM Plan in to IM Texas = Not sure I will be able to handle a full 12 weeks…this is TBD.
The Run Durability Plan is on the agenda for a few reasons. First, I have a few critical things to focus on and it's hard to focus on them when I am also drilling myself to get crazy fast. Second, I know my ability to focus into a race is limited; this way I am reducing the "Work Time to Race" window. Third, I have experience crazy over achieving early in the OS then getting sick and adjusting...I am hoping to reduce / eliminate that pattern this year by putting it at a time when I am ready for the work.
During this window I have several camps and events to keep me motivated and on track, including:
+ January Volume Camp [1/16 to 1/19 — (here) a nice break from the cold and a chance to keep the endurance fires burning.
+ Birthday Run [3/8] — Don’t think I am going to run 41 this year, but I am going to start the annual tradition of a nice long long long run on this day as an early season target.
+ Texas Race Camp [3/19 - 3/22] — (here) a great chance to get dialed in to the course, my fit, nutrition and experience the “heat” on the ground.
+ Blue Ridge Cycling Camp [4/29 to 5/3] — (here, new bonus slots added!) Final big push on the bike before the race.
As an Update
I have realized the shoulder pain that I have been dealing with wasn’t going away with rest. A trip to the PT has let me know that my back muscles on the left side are weak, such that my pec, combined with some serious “forward” rotation (think aerobats, swimming and…yes…excessive time at my laptop) has caused some issues. So it’s off to PT again albeit for a slightly lesser issue than normal.
And my “light” focus on Run Durability has already paid off as I have my annual Fall Cold…so no pressure on me to crush the workouts…just have to be consistent. You can follow my daily progress over on Strava or on Twitter.
Comments
Maybe it's time to switch to kilometers for your birthday run - 41 (26 miles) sounds doable, no?
Sounds awesome Coach!!
If you are looking for a long run in March you are welcome to join my 30 for 30 run for the Wounded Warrior Project!! I have several people of all speeds hopping in for parts. Should be a good time! I could make my goal to not get lapped twice by coach LOL
It's March 14. Just thought I would share.