Mark Roberts 2015 Micro Thread
Coach P,
I am starting this thread for 2015 as a follow up to our end of season call last week. Talked everything over with Katy and decided to throw my hat in the ring for Texas next year. Concerning that, I'm just following up with you on what to do until I get full on into out season.
As we discussed I have a family vacation to Aruba over Thanksgiving 19-28 November which will serve as end of season break/reset although I plan to run every couple of days and do some core. Training has gone fairly well since Chattanooga -- I've been getting in one interval ride and a longer ride (1.5 hr or so) each week and have done a few long runs (90-105 minutes) since then. There is really only about 2 weeks or so until our trip so I plan to train Outseason style until then -- 1-2 interval rides per week and a ride on the weekend, 1 interval run and 1 longer run (90 minutes or so) as well as get serious about doing some core work consistently. Any other recommendations? We return 28 Nov so I will have that weekend and then start outseason in earnest on 1 Dec? 12 week build to Texas I believe would start 23 Feb.
Saw in your post that you are considering Texas? Awesome!
Comments
Yes to that weekend ride, and your run plan looks great as well as all the core. We just want the low level of consistency here, no flash yet. :-)
Yes to Texas, assuming I can pull it together! :-)
Haven't been in touch since the end of the fall but for a quick recap -- planning on IM TX in May and a Fall 70.3 (probably Superfrog in California to compete for Military division Kona spot)
Currently in week 4 of Get faster plan and have a half marathon on Sunday (my Outseason/early run fitness assessment race) -- I did a bike focus block before starting the get faster plan in early january. Trying to determine what to focus on this week -- I plan to just swim today as over the 3 day weekend I did a 40 and 55 mile rides plus 10 mile run.
Race is Sunday, so saturday will probably be a short 3 mile run w strides or off. The week has 3 rides (I'll try and fit in 2?) 2 swims and the hard run for the week is 3 X 1 at 5k pace. Should I just skip that run and focus on getting in 2 rides since riding this weekend is out?
I may be off from work on Friday and might be able to get in the 2.5 hr ride but that may take away some freshness for half marathon race on Sunday.
I think rolling with the rest of the GF plan up to vacation is okay...do you want to change that? Alternative is maybe a bit more biking...but that's your call. Tell me here or call me to discuss! Thanks!
I'm approaching a short break in my training as my family and I are going to Steamboat Springs for 6 days to see Katy's family and do some skiing. Training is going well -- Although I would have like to have had some more volume, at this point 14 weeks out from TX, I'm feeling pretty good -- Half marathon run of 1:28:XX a few weeks ago was just seconds off my PR and I feel my run fitness is close to where it was at last years peak. On the bike -- Have been really pushing hard (not long though) and recently matched last years FTP max which was just 5 weeks before Chattanooga. Last year I was able to build FTP throughout the IM build -- Not sure if I can repeat that this year and add another 10-15 watts (hopefully I can), but I feel good starting the training cycle with good bike FTP. This week and next week will be short -- I got in an hr run yesterday, bike and run today and hope to bike and swim tomorrow. I'll be in Colorado Thurs-Wed -- Plan to ski 5 days ( being very careful not to get hurt). Will be home Wed night next week. Plan to try and get in long run, hard bike and long bike (3 hr or so) in the short week after I get home before 12 weeks to TX start on Feb 23.
Any recommendations? I'm going to try and run a few times and maybe swim once or twice in Colorado but I"m also going to be skiing and want to enjoy some down time with the family and away from work. I'm not going to stress about my training too much while I'm gone but just try to get in some good work Thurs-Sun the week I get back and be ready to go on Feb 23.
Since starting 12 weeks out I had 2 really good weeks, then 1 decent week -- then I got a sinus infection, bad cough, and traveled to St Louis last thurs/Friday to take my oral board exam for my professional certification. Stress has been high -- training the last 5-6 days has just fallen apart in addition to getting sick. I completely missed last weekends long ride and am just trying to get over cough/sinus infection etc.
At first I had thoughts of transferring to a later Ironman, but I really only had one bad week and Am trying to tell myself that fitness was good prior to the training interruption and that the next 6 weeks is where the money is anyway. Things are complicated further by work commitments (10-6 both days this weekend for an Airshow) which may put me on the trainer in my office to get my rides in.
I am however planning a trip over to Houston next week to ride the course -- Tenative plan is to go Wed-Sat. Swim long wed morning, travel -- ride course Thurs, Friday, long run Sat morning and come home. Any thoughts on this week and next week?
This week just get active again...your stress is still high, so next monday 3/30 is a reset back to Ironman life.
Go to workout is some consistent running...just get the engine burning, but not at the price of losing sleep...keep that a priority.
Long rides next week will be great...note no real place to stop between mile 22 (last gas) and mile 75, so plan accordingly.
Feel free to text me if you need more!
Patrick -- Just wanted to update you and get your thoughts on the next 2 weeks. My training has gone well at times and also been very frustrating -- Since last weekend where I got in a 102 ride and 19mi run -- I've been fighting off a cold/sinus infection most of the week -- Had a few good swims - was exhausted Thursday and the long run was a bust despite 2 attempts at it. Just had no energy -- Friday I got in a good swim 4500 or so and short ride where I discovered my pwoermeter was jacked. Did some trouble shooting and swapped it out for my older Quarq -- will deal with shipping my Riken back tomorrow -- Saturday was more rain - got in a 7 mile run and 2 hour ride and planned 5 hr ride for today. Then i was up most of the night with cough/fever/chills and aches so I completely stood down for today. Have tried to get a lot of rest -- Am pounding juice, vitamins, zinc, anything I can think of. Trying not to get frustrated but the clock is ticking -- I realize I can do no good training while sick so hopefully I can recover my mid week.
Probably will just swim easy tomorrow and I may take a few days off work this week as it the kids spring break. If I feel good Tuesday, willl plan long ride -- Then back on reg schedule. Run Thurs, Bike Sat/Sun.
This training cycle has made me realize and appreciate how hard it is to have everything go your way in a training cycle - no illness/injuries etc. My build to Chattanooga was near perfect and this one has been a struggle -- Still think I can have a good day in TX if I can get well and key workouts this coming week and next week.
That said, you have experience and fitness on your side. No build is truly perfect, and clearly your body needs rest. We have a few more critical workouts to do -- mostly biking -- I am not really worried about another long run beyond 19...so start dialing the long run down and make room for a few more long bikes, locked in aero, with great nutrition.
Please keep me posted!