P, I just wanted to get you a quick update on where I am as we start the new year: Run - Feels pretty good right now, mostly just TRP type stuff. I have been around 35-ish miles a week with last week topping 40 as I got into the holiday running challenge. I suspect that I will dial that back a bit. I have thought about for the next few weeks to run 6 days with a split run on Sunday.
Bike - Today was the first FTP session over the 12 minutes (2x16 minutes). As expected, it didn't feel great, but I took yesterday off and am better rested now than I have been in a while (a week and change off work will do that) and it went ok. I think I can try to proceed with the longer sessions if you are good with it. My FTP sessions have been around that 235-240 range with some above and some below but most right around there. I'm not sure on the breakout, but it is steadier work than I have done in a while, so small blessings.
Swim - With the days off work I haven't been in the pool in about 2 weeks. I will get back in there this week, though I am very much not excited about it. I will likely do the 50 drill, 100 swim set up again to get back into the groove a bit.
I don't really have too many questions right now. I am glad I didn't do the mondo week this last week as I know I wasn't ready for it, at least not the after effects. I could have done it I suspect, but this week would feel a whole lot worse if I had done it.
Any guidance or changes, just let me know. Thanks!
OK P, I am starting to figure out the new forums, though the site is blocked at work, so I am a bit more limited. Bummer.
My question for you is this, again keeping in mind my goals. I have been putting in some consistent work now for a number of months and feel pretty good about where I am at. The running feels pretty good, the FTP bike work is hard (partly mental, partly physical), with the VO2 work on the bike not too bad. The swimming is the slowest to come along right now, but I have been busy with work and to be totally honest, my focus has been a lot more on the other two than it. We talked about using the super duper plan maybe if things went well, skipping the first big week to make sure I was planted right. Based on how I felt then, it certainly was the right call. I pretty sure just the swimming part would have put a dent in me that would have been a bad deal. The question I have now is, as I approach week 8, should I bump it up or no? At the very least, I would have to do some form of scaled back swimming, but should I think about the other two parts? I know you were hesitant when we talked about it before and I understand why (restraint is not my strong suit). My worry (and I know this will sound very type A stupid, but it's what's on my mind, so here goes) is that if I "just" do the normal OS plan without some of the super charging, I won't be where I want to be when Lou rolls around. and BTW, logical me and emotional me are at war over this one. Logically I think I realized that isn't probably true, but there is enough doubt to make me anxious that (and tell me if you have heard this one before) "I'm not doing enough". Ok, issue stated (I'm a head case), question asked (should I do more, esp since I think I can absorb it). As always, thanks for your time and thoughts.
Scott, sorry to hear about the blocking..note they are 100% mobile friendly if you feel like accessing them that way. I use them on my phone all the time.
Looking over at your PMC, I think you are ready...the run mileage at 32 for 3 months is great...can't beat that...that plus the rounding off of your CTL tells me that you are ready for a bit more work.
I like the idea of putting a cap on it...so call it four weeks, starting next week...and yes to the swim addition. What else do you want to bump up?
That was fast! Here is what I was thinking for a week: Monday - Swim. I have been around 2k to 2500 at most, so I was thinking of increasing to 3k Tuesday - FTP bike, likely sticking with what is in the plan and maybe try to add a bit of z2-3 stuff on the back end to get me to 90 minutes (with my warm up I'm not far off already). Then a run over lunch. I have built it up to 40 minutes. Sticking with plan probably works. Wednesday - Looks like the plan builds up to 80 minutes in short order, so I would probably take that up from the 75 (this weeks number) up to 90 minutes over the 4 weeks. A 2k swim over lunch. Thursday - Here is my question. The FTP bikes are hurting good, the VO2 not as much. Should I do a different VO2 workout or just do the FTP again. I don't really want to go up to the 5 minute VO2 stuff we did the last two years (that was a big hurt), but if you say I should, I will. Then over lunch the same as Tuesday, shorter run. Friday - Hour run in the morning, 2k-3k swim over lunch Saturday - the FTP ride laid out, and plan to add some z2-3 work to it at the end. I'm not sure how far to take that since I will be on a trainer, but I can start to work on the mental six pack early if I have to. Brick run, 45 minutes-ish. Sunday - I have been doing just a straight long run but have been thinking about a split run. I was thinking of splitting and doing an hour to 70 minutes in the morning and then 40-60 (building over the weeks) in the afternoon.
Too much? Not enough? Right mix? After all of my false starts in the last year, I am at least a bit skeptical that my eyes might be bigger than my stomach in an tri sort of way (thinking and writing out that I can do more than is actually the case), but I also want to get the right amount of work to keep growing. Let me know what you think.
Monday - Good Tuesday - Good Wednesday - Good Thursday...do the math to make them 1' on / 1' off (so if it's 2 x 15 x 30/30, then that's 15' @ 1' on / 1 ' off, aka REVOLVER) Friday - Good. Saturday - As Planned (no extra Zone 3). Sunday - Split run, but 45/45 first, then 50/45, then 55/45, finally 60/45...
So on Saturday, no extra time until week 5 (when split run is set at 60/45.). There's enough new work elsewhere on Tuesday, Wednesday, Thursday to ALSO add to Saturday. Deal?
P, Mostly a quick update. Besides a short sidelining by a bug, the adjustments are sinking in. The biggest issue right now is just adjusting to the early wake up call. I do feel tired, but it feels more lack of sleep than too much work. I am working on getting to bed earlier and we will see how it goes.
Otherwise my mind has started to shift a bit to what we do to cap off the OS and what follows to get ready for the 50k run in April. Thoughts on that? Also, if weather and time allow, should I make my Sunday run a long trail run or am I better served with the long split run?
I 'm glad to see you back at it. I hope the body continues to cooperate! Oh, and as a totally random note, I have no idea why but I started to think about Uncle Kenny's cobbler!
@Scott Giljum As I get older, the wake up call change gets harder to make!!!
You have about 8 weeks until the one week taper for the big day (not a race, just a run...right?).
I'd like to see you up the long run on sundays...maybe not so zippy as 7:36, but your call. Do that and then starting final week of the OS (bike test yes, no run test) we start adding a saturday run as well...so B2B runs...for a few weeks, then you start to taper. It's in your sheet!
P, 4/15 is a 50k trail race. I can treat it like a run vs a race, at least in theory if that is what I need to do.
I also can't see my tracking sheet in google docs right now. Did something change? Admittedly I am doing from my phone but I don't see it in the list of shared files. can you check or send me a link?
I will look over it and get back to you if I have any questions. Thanks!
Ok, check that last bit. I got to the spreadsheet via an old link. Not sure why I didn't see it on the list, but whatever. I see the step up in mileage. Is the goal both up to completion of the OS and then beyond to stick with the basic OS type week I've been using with the change of Saturday being a longer run as well?
@Scott Giljum - Glad you found it! According to the plan, you are due to exit into swim camp for a week his recovery. After that, it's over to the one focused training planned for a few weeks. You can learn more about the plan over on the training plan central page.
I am happy to adjust for you as needed, but why don't you take a look at it first.
Ok, I looked over the plans and the like and my biggest question is the long runs in the week of the swim camp. I assume I ditch the weekend listed workouts and do the back to back to runs? I am good with it, just wanted to confirm.
Also, just a heads up, I have been getting a few bugs lately, so my workouts have been a bit more hit or miss than before. I may dial back a bit on some of the longer activities during the week to get a bit more sleep until I am over it. That combined with moving has my non-workout TSS jumping! Hope your knee is feeling good!
Howdy P, First, glad to see you back at it, though limited for now. I bet it feels pretty nice after the issues you've dealt with.
Here are my questions and thoughts. First, I finished out the OS and my bike power increased but not by as much as I'd hoped. I'm hoping the coming bike block will help sort that out. I guess we will see. My run has been good, though I have a little hot spot on my Achilles (on the other leg this time) and I'm doing a lot of the eccentric stuff to help it out. I want to get in this 50k so I'm a bit heavier on it than I might be otherwise but I hope I can back it down after to let it heal. Dumb idea or ok?
I have also been watching training peaks and my numbers keep dipping even with all the running. I was on vacation last week so the bike wasn't an option but I'm going to add it back in this week. I assume it's too early to really worry about that number but it sure seems like a bummer. Should I worry and adjust or just roll with it for now?
One last note. My swim after a long time feeling bad has started to sort itself it out. So that helps. Why does swimming have no TSS effect though? Have I set it up incorrectly or is that just the case? Thx!
@Scott Giljum - yes indeed. Baby steps...but it's glorious to be active!
I'll take some gains...can you be more specific with numbers? Start FTP, Goal FTP, Final FTP, Last Year's Peak FTP?
You don't need about a ton to be ready for the 50 K. looking at your account right now your last four weeks of running at been pretty beefy, likely the cause of your pain.
it might be worthwhile to just take one later week on the run, Say 25 miles, but put in some more cycling to offset it.
Can't hurt to rest that thing.
As for your PMC, all of those numbers are based off of TSS. Assuming that your run FTP is set correctly, then what you see is what you get. I created bike specific and run specific PMC charts for you to compare. Because your paces are so consistent with the run do not really racking up lots of TSS as you would on the bike (you frequently ride over two hours but don't run a lot more than one hour).
Swim TSS is generally low. I personally manually set it at about 20TSS per 100 yds...so do that and go see what you get!
Ok, bike stuff first - start of OS I was at 223 I believe. I ended the OS at 231. I was wanting to get up to 240 or more (less than a 10% gain which I thought I could pull off). Last year was a mess, so I really didn't have a peak FTP. The year before I was in the 240's but can't remember exactly where. Likely the lower end. I have known for a while this is my biggest limiter of the three disciplines so I wanted a bit more from it.
As for the run, the Achilles has been nagging for a few weeks, even more than just the last few when the volume bump happened. I was thinking that this week was my biggest week with the next few stepping down to the race. Should I go with that plan or step it back now?
As for the swim, did you mean 20 TSS per 1k or 100(as stated)? Per 100 sounds awful high.
And given my my goal to be a monster come October for Louisville, should I be worried at all about my fitness?
Ok..remember it wasn't the smoothest ride back then. Remind me if you did any of the 110% work...
I say turn down that run NOW and get to self care (ice, massage, rolling, golf ball) so you can be ready for the race. Let's put the time into your bike time....you can keep one longer run on the weekends and a few short bricks to stay loose, but 80% of the work on the bike for a week (minimum) to see if you heal up.
For the swim I meant 20TSS per 1,000, sorry!!
No worries yet my friend...fitness isn't linear...you are doing the good work...we gotta continue to keep you healthy as we go.
P, I do know that I "forced it" a bit more that year by picking an FTP number for intervals and murdering myself to get there which didn't happen all the time. That year I did 5 minutes at 110, which was a true sufferfest. This year I was on the OS plan and was doing the 30" at way above 110 at first but switched to 1' part way through and that felt tough but not obnoxious.
As as for the run and what I do now, would it make sense to switch to a bike focus, at least to an extent, a smidge earlier than our initial plan called for? I have partly accepted the fact that Lou is my AAA race and if this ultra doesn't happen life will go on. That said, I have put in lots of miles and think keeping fit (even if it's lots of bike time) can get it done.
My week then would likely be a lot of swimming, biking, one long run and a few (3 maybe) runs during the week but no more than 4-6 miles. That should still get me 20-25 miles a week with lots more bike and pool time. We then can look at ways to structure the bike workouts to try for power gains that will translate for long course. I say that because, while I would love a flashy FTP number, if it doesn't translate to five hour power, it does me no good. How does all that sound?
@Scott Giljum - all of that sounds really good. Don't fall in love with that run mileage number, it's only one indicator of fitness and doesn't capture the work you've been doing on the bike as well. At this point time your body is a little bit of rest and you are certainly fit enough, and mentally tough enough to get the 50 K done. I promise.
When I think about your other training, yes let's pick up the volume on the bike right now. if I recall correctly, you respond better to changes in training stimulus. In other words some hard work followed by some aerobic work and then back again. Some folks can just pile on the hard work, but I don't believe you fall in that category. So let's put in some volume now through the 50 K and plan on doing another high-intensity push later after the race. What say you?
If by hard work you mean continued z4 and z5 type stuff, no, I recognize that I can only do that for so long before I'm buried. I tend to do better with lower intensity but more volume. So what do you have in mind? If I keep up the swim, scale back the run to 25-30 miles a week, that leaves the bike. I have been doing 75 minutes steady push outside twice during the week and then a longer ride on the weekend, so far a touch more than 2.5 hours. I was planning on pushing that up more to 3 or so this week and see how I feel. I want to get in some 80 mile rides and maybe a 100 before TOC but I also know I can't ramp too fast. On the bike I'm less worried about injuries from that though. What do you think?
@Scott Giljum I think we are on the same page...I am not worried about Z5 pre TOC, moreso as a function of work to improve your biking overall.
For now, I like your 2 x town, 1 x long strategy. I suggest you ride the hills of the town loop hard (up = work) such that you are fairly beat. Sunday is just aerobic time (join us on Zwift?!) to add up. Altogether thats 90+90+180, or 6 hours (plus tons of good run time/ fitness).
I think pre TOC it would be nice to get in one 12-hour week of cycling....can be aerobic post 50k, just time in saddle and one long ride each on the last two weekends pre TOC. Call these 4.5 to 5 hours (could be 2.5 am and pm if needed on trainer).
When we get you back from TOC, we can go back to some shorter harder stuff...
P, Quick update. I went to see the doc about the Achilles again today. I was told that basically I have tendonopothy, which we already kind of knew. At first we backed off volume to see if it improved. I have seen some improvement in it, but I am still feeling it, partly at the start of the run and then again after. Per the doc, basically the text book symptoms for tendonopothy.
I have a few choices and am asking for your thoughts on this matter. Basically, I can shut down the run, do the exercises, and start back up slowly once all the symptoms have passed. This means bailing on the 50k obviously. Or I could go with the backed off load (though per the doc, still too much as I still have symptoms), make it through the 50k at less than optimal output (In theory I am good with that idea in that I am basically looking to complete not compete in this race) and then go through the healing needed.
I basically am trying to decide can I push it for a couple more weeks (the race is on the 15th) and still have plenty of time to heal and rebuild for Lou. Let me know what you think. Thanks!
@Scott Giljum - I kind of assumed that. The best research on it that I have found is here. That doc has it all, with links.
My think about the achilles is that it can be a BEEEEEAAATCH to get rid of. As in you could do the 50k and be okay in 2 weeks...or it could be 2 months. You could be 1.5 months from being 100% right now, we just don't know.
Have you done any of the modifications listed:
eccentric exercises
Post run icing
Heel lift or orthotics or "shoes with actual drop"
I am borderline but don't want to be the one who makes the call on your year.
A few thoughts on what you posted. First, I'm not asking you to decide. I'm looking for your perspective and then I will figure out what I want to do, so don't feel like this is all on you. If I left it that way, I just want to be clear. I trust your opinion and know you will warn me if I'm doing something really dumb.
As as to the specifics, I do the eccentric stretches twice a day as the Doc has ordered 2 sets of 15. I have iced inconsistently largely depending on if I run from home in the morning or over lunch. Over lunch I typically don't have access to ice. I also did switch shoes to a pair with more drop.
As for how it feels while swimming or biking, I would describe it like this. I pretty much always know it is there. That doesn't mean it hurts, but I know it's there. The only times during either of those two activities where I notice it more than that is when I have more than normal heel drop. So if I'm going uphill on the bike and I push hard to the bottom of the pedal stroke for example, I will notice. Still not pain per say but a bit of a warning.
Let it me know what you think. And yeah, I know this can be a vampire bite type of injury. It could be worse though!
@Scott Giljum - thanks for saying that...I know you, but sometimes I can't tell what folks are thinking I am saying. There's always that one person who does the 120 miles bike workout vs the 120 minute because of some kind of typo.
So, I would add an icepack to the fridge at work for sure. Why the hell not. They can call you ICEMAN.
I suggest 4x a day on the eccentric (Double the rehab, and in your case not so bad). I would suggest really mobilizing your hips pre run to help make your "leg work" a bit easier (fire hydrants, donkey kicks, soldier walks).
I think you'll be good to go if you can continue to keep your fitness up with minimal running. Honestly I am more worried about you running on uneven terrain / offroad than necessarily just the impact of the run itself.
The bikes and swims look good...just keep the runs short and sweet.
Ps what happened with your HR on the last run...190s? I think you might need a new battery!
Alright. We will see how this week goes but I am leaning towards not doing the run. Your concern about uneven terrain is one I share. Some of all this likely has something to do with ankle issues anyway and making all that less stable is likely not going to help. We will see but it probably makes the most sense.
So so my plan with that in mind between now and TOC is probably something like this- Monday longer swim, Tuesday bike, FTP if inside or push hills if outside. Likely a short run of 4 or so at lunch. Wednesday run in the morning swim at lunch. Thursday looks like Tuesday. Maybe a z3 ride if tired. Friday looks like Wednesday. Saturday and Sunday longer rides, brick one or both. On the runs I'm basically thinking nothing more than 4 or 5 for now.
I will up the times on the stretches to 4 and ice as much as I can. As for the high HR run, I think the readings were legit. It was short but really hurt. One of those runs where the HR starts really high and I just can't get it unstuck. It sucked.
Let it me know what you think on the plan. I want to make sure I'm not over doing it and will melt down in a few weeks. Thanks P!
@Scott Giljum - I think future I-want-to-do-an-Ironman® scott will thank you. But your call. The week looks good but I say no bricks on the weekend...ride it out baby. You've got plenty of runs during the week and it will give you a bit of a respite. After 2-3 weeks you might want to add them back in, but no pressure!
P, The Achilles is still hurting, I am taking a quick hiatus from running. I am hoping a week or two off of running will get it back in shape. I will then resume with 4 mile runs or the like. I am subbing in yoga for a bit to try to add some flexibility back to the back/hips/hammys/legs in general. It appears riding it out will be exactly what I will be doing!
If you have any suggestions or comments, let me know. Again, the plan is no running for a couple of weeks and see where we sit.
@Scott Giljum - OK, better to be safe than sorry. And I don't know of anything else I can really accelerate the recovery process then some rest and ice. That yoga work you're doing will be great, because that is likely the root of the problem. Keep me posted and I'll keep an eye out for you on Strava.
OK P, I talked to the doctor again, and I am babysteps back into running. Basic rules apply. No running on consecutive days, growth from one run to the next at only .5 miles. If any pain, back down. So, I would say not much change on my current plan, but wanted to let you know. As TOC approaches, I have been working on putting in more bike time. The issue is I am also trying to sell a house, so we will see how all that works out. I'm not overly worried at this point. I figure I will at least be able to survive. I want to use it as more of a springboard going forward for Lou. No real questions at this point (unless you have comments about any of this), but just an update. Hope all is well on your end!
@Scott Giljum - thanks for the update! You know the drill...warm it up...short run bits / walk bits, etc. Curious to know how it has felt day-to-day since we last talked?
Comments
I just wanted to get you a quick update on where I am as we start the new year:
Run - Feels pretty good right now, mostly just TRP type stuff. I have been around 35-ish miles a week with last week topping 40 as I got into the holiday running challenge. I suspect that I will dial that back a bit. I have thought about for the next few weeks to run 6 days with a split run on Sunday.
Bike - Today was the first FTP session over the 12 minutes (2x16 minutes). As expected, it didn't feel great, but I took yesterday off and am better rested now than I have been in a while (a week and change off work will do that) and it went ok. I think I can try to proceed with the longer sessions if you are good with it. My FTP sessions have been around that 235-240 range with some above and some below but most right around there. I'm not sure on the breakout, but it is steadier work than I have done in a while, so small blessings.
Swim - With the days off work I haven't been in the pool in about 2 weeks. I will get back in there this week, though I am very much not excited about it. I will likely do the 50 drill, 100 swim set up again to get back into the groove a bit.
I don't really have too many questions right now. I am glad I didn't do the mondo week this last week as I know I wasn't ready for it, at least not the after effects. I could have done it I suspect, but this week would feel a whole lot worse if I had done it.
Any guidance or changes, just let me know. Thanks!
I am starting to figure out the new forums, though the site is blocked at work, so I am a bit more limited. Bummer.
My question for you is this, again keeping in mind my goals. I have been putting in some consistent work now for a number of months and feel pretty good about where I am at. The running feels pretty good, the FTP bike work is hard (partly mental, partly physical), with the VO2 work on the bike not too bad. The swimming is the slowest to come along right now, but I have been busy with work and to be totally honest, my focus has been a lot more on the other two than it. We talked about using the super duper plan maybe if things went well, skipping the first big week to make sure I was planted right. Based on how I felt then, it certainly was the right call. I pretty sure just the swimming part would have put a dent in me that would have been a bad deal. The question I have now is, as I approach week 8, should I bump it up or no? At the very least, I would have to do some form of scaled back swimming, but should I think about the other two parts? I know you were hesitant when we talked about it before and I understand why (restraint is not my strong suit). My worry (and I know this will sound very type A stupid, but it's what's on my mind, so here goes) is that if I "just" do the normal OS plan without some of the super charging, I won't be where I want to be when Lou rolls around. and BTW, logical me and emotional me are at war over this one. Logically I think I realized that isn't probably true, but there is enough doubt to make me anxious that (and tell me if you have heard this one before) "I'm not doing enough". Ok, issue stated (I'm a head case), question asked (should I do more, esp since I think I can absorb it). As always, thanks for your time and thoughts.
Looking over at your PMC, I think you are ready...the run mileage at 32 for 3 months is great...can't beat that...that plus the rounding off of your CTL tells me that you are ready for a bit more work.
I like the idea of putting a cap on it...so call it four weeks, starting next week...and yes to the swim addition. What else do you want to bump up?
~ Coach P
Monday - Swim. I have been around 2k to 2500 at most, so I was thinking of increasing to 3k
Tuesday - FTP bike, likely sticking with what is in the plan and maybe try to add a bit of z2-3 stuff on the back end to get me to 90 minutes (with my warm up I'm not far off already). Then a run over lunch. I have built it up to 40 minutes. Sticking with plan probably works.
Wednesday - Looks like the plan builds up to 80 minutes in short order, so I would probably take that up from the 75 (this weeks number) up to 90 minutes over the 4 weeks. A 2k swim over lunch.
Thursday - Here is my question. The FTP bikes are hurting good, the VO2 not as much. Should I do a different VO2 workout or just do the FTP again. I don't really want to go up to the 5 minute VO2 stuff we did the last two years (that was a big hurt), but if you say I should, I will. Then over lunch the same as Tuesday, shorter run.
Friday - Hour run in the morning, 2k-3k swim over lunch
Saturday - the FTP ride laid out, and plan to add some z2-3 work to it at the end. I'm not sure how far to take that since I will be on a trainer, but I can start to work on the mental six pack early if I have to. Brick run, 45 minutes-ish.
Sunday - I have been doing just a straight long run but have been thinking about a split run. I was thinking of splitting and doing an hour to 70 minutes in the morning and then 40-60 (building over the weeks) in the afternoon.
Too much? Not enough? Right mix? After all of my false starts in the last year, I am at least a bit skeptical that my eyes might be bigger than my stomach in an tri sort of way (thinking and writing out that I can do more than is actually the case), but I also want to get the right amount of work to keep growing. Let me know what you think.
Monday - Good
Tuesday - Good
Wednesday - Good
Thursday...do the math to make them 1' on / 1' off (so if it's 2 x 15 x 30/30, then that's 15' @ 1' on / 1 ' off, aka REVOLVER)
Friday - Good.
Saturday - As Planned (no extra Zone 3).
Sunday - Split run, but 45/45 first, then 50/45, then 55/45, finally 60/45...
So on Saturday, no extra time until week 5 (when split run is set at 60/45.). There's enough new work elsewhere on Tuesday, Wednesday, Thursday to ALSO add to Saturday. Deal?
Mostly a quick update. Besides a short sidelining by a bug, the adjustments are sinking in. The biggest issue right now is just adjusting to the early wake up call. I do feel tired, but it feels more lack of sleep than too much work. I am working on getting to bed earlier and we will see how it goes.
Otherwise my mind has started to shift a bit to what we do to cap off the OS and what follows to get ready for the 50k run in April. Thoughts on that? Also, if weather and time allow, should I make my Sunday run a long trail run or am I better served with the long split run?
I 'm glad to see you back at it. I hope the body continues to cooperate! Oh, and as a totally random note, I have no idea why but I started to think about Uncle Kenny's cobbler!
You have about 8 weeks until the one week taper for the big day (not a race, just a run...right?).
I'd like to see you up the long run on sundays...maybe not so zippy as 7:36, but your call. Do that and then starting final week of the OS (bike test yes, no run test) we start adding a saturday run as well...so B2B runs...for a few weeks, then you start to taper. It's in your sheet!
4/15 is a 50k trail race. I can treat it like a run vs a race, at least in theory if that is what I need to do.
I also can't see my tracking sheet in google docs right now. Did something change? Admittedly I am doing from my phone but I don't see it in the list of shared files. can you check or send me a link?
I will look over it and get back to you if I have any questions. Thanks!
And does it matter trails or not?
I am happy to adjust for you as needed, but why don't you take a look at it first.
~ Coach P
Also, just a heads up, I have been getting a few bugs lately, so my workouts have been a bit more hit or miss than before. I may dial back a bit on some of the longer activities during the week to get a bit more sleep until I am over it. That combined with moving has my non-workout TSS jumping! Hope your knee is feeling good!
Good catch...yes to the back to back runs please, for sure. We need to keep that rolling.
And yes to the rest. We need consistency as you are still in the ramp phase. Do you track those sleep hours anywhere?
~ Coach P
First, glad to see you back at it, though limited for now. I bet it feels pretty nice after the issues you've dealt with.
Here are my questions and thoughts. First, I finished out the OS and my bike power increased but not by as much as I'd hoped. I'm hoping the coming bike block will help sort that out. I guess we will see. My run has been good, though I have a little hot spot on my Achilles (on the other leg this time) and I'm doing a lot of the eccentric stuff to help it out. I want to get in this 50k so I'm a bit heavier on it than I might be otherwise but I hope I can back it down after to let it heal. Dumb idea or ok?
I have also been watching training peaks and my numbers keep dipping even with all the running. I was on vacation last week so the bike wasn't an option but I'm going to add it back in this week. I assume it's too early to really worry about that number but it sure seems like a bummer. Should I worry and adjust or just roll with it for now?
One last note. My swim after a long time feeling bad has started to sort itself it out. So that helps. Why does swimming have no TSS effect though? Have I set it up incorrectly or is that just the case? Thx!
I'll take some gains...can you be more specific with numbers? Start FTP, Goal FTP, Final FTP, Last Year's Peak FTP?
You don't need about a ton to be ready for the 50 K. looking at your account right now your last four weeks of running at been pretty beefy, likely the cause of your pain.
it might be worthwhile to just take one later week on the run, Say 25 miles, but put in some more cycling to offset it.
Can't hurt to rest that thing.
As for your PMC, all of those numbers are based off of TSS. Assuming that your run FTP is set correctly, then what you see is what you get. I created bike specific and run specific PMC charts for you to compare. Because your paces are so consistent with the run do not really racking up lots of TSS as you would on the bike (you frequently ride over two hours but don't run a lot more than one hour).
Swim TSS is generally low. I personally manually set it at about 20TSS per 100 yds...so do that and go see what you get!
~ Coach P
As for the run, the Achilles has been nagging for a few weeks, even more than just the last few when the volume bump happened. I was thinking that this week was my biggest week with the next few stepping down to the race. Should I go with that plan or step it back now?
As for the swim, did you mean 20 TSS per 1k or 100(as stated)? Per 100 sounds awful high.
And given my my goal to be a monster come October for Louisville, should I be worried at all about my fitness?
Ok..remember it wasn't the smoothest ride back then. Remind me if you did any of the 110% work...
I say turn down that run NOW and get to self care (ice, massage, rolling, golf ball) so you can be ready for the race. Let's put the time into your bike time....you can keep one longer run on the weekends and a few short bricks to stay loose, but 80% of the work on the bike for a week (minimum) to see if you heal up.
For the swim I meant 20TSS per 1,000, sorry!!
No worries yet my friend...fitness isn't linear...you are doing the good work...we gotta continue to keep you healthy as we go.
~ Coach P
I do know that I "forced it" a bit more that year by picking an FTP number for intervals and murdering myself to get there which didn't happen all the time. That year I did 5 minutes at 110, which was a true sufferfest. This year I was on the OS plan and was doing the 30" at way above 110 at first but switched to 1' part way through and that felt tough but not obnoxious.
As as for the run and what I do now, would it make sense to switch to a bike focus, at least to an extent, a smidge earlier than our initial plan called for? I have partly accepted the fact that Lou is my AAA race and if this ultra doesn't happen life will go on. That said, I have put in lots of miles and think keeping fit (even if it's lots of bike time) can get it done.
My week then would likely be a lot of swimming, biking, one long run and a few (3 maybe) runs during the week but no more than 4-6 miles. That should still get me 20-25 miles a week with lots more bike and pool time. We then can look at ways to structure the bike workouts to try for power gains that will translate for long course. I say that because, while I would love a flashy FTP number, if it doesn't translate to five hour power, it does me no good. How does all that sound?
If I keep up the swim, scale back the run to 25-30 miles a week, that leaves the bike. I have been doing 75 minutes steady push outside twice during the week and then a longer ride on the weekend, so far a touch more than 2.5 hours. I was planning on pushing that up more to 3 or so this week and see how I feel. I want to get in some 80 mile rides and maybe a 100 before TOC but I also know I can't ramp too fast. On the bike I'm less worried about injuries from that though. What do you think?
For now, I like your 2 x town, 1 x long strategy. I suggest you ride the hills of the town loop hard (up = work) such that you are fairly beat. Sunday is just aerobic time (join us on Zwift?!) to add up. Altogether thats 90+90+180, or 6 hours (plus tons of good run time/ fitness).
I think pre TOC it would be nice to get in one 12-hour week of cycling....can be aerobic post 50k, just time in saddle and one long ride each on the last two weekends pre TOC. Call these 4.5 to 5 hours (could be 2.5 am and pm if needed on trainer).
When we get you back from TOC, we can go back to some shorter harder stuff...
Quick update. I went to see the doc about the Achilles again today. I was told that basically I have tendonopothy, which we already kind of knew. At first we backed off volume to see if it improved. I have seen some improvement in it, but I am still feeling it, partly at the start of the run and then again after. Per the doc, basically the text book symptoms for tendonopothy.
I have a few choices and am asking for your thoughts on this matter. Basically, I can shut down the run, do the exercises, and start back up slowly once all the symptoms have passed. This means bailing on the 50k obviously. Or I could go with the backed off load (though per the doc, still too much as I still have symptoms), make it through the 50k at less than optimal output (In theory I am good with that idea in that I am basically looking to complete not compete in this race) and then go through the healing needed.
I basically am trying to decide can I push it for a couple more weeks (the race is on the 15th) and still have plenty of time to heal and rebuild for Lou. Let me know what you think. Thanks!
My think about the achilles is that it can be a BEEEEEAAATCH to get rid of. As in you could do the 50k and be okay in 2 weeks...or it could be 2 months. You could be 1.5 months from being 100% right now, we just don't know.
Have you done any of the modifications listed:
- eccentric exercises
- Post run icing
- Heel lift or orthotics or "shoes with actual drop"
I am borderline but don't want to be the one who makes the call on your year.How does it feely cycling and swimming right now?
~ Coach P
As as to the specifics, I do the eccentric stretches twice a day as the Doc has ordered 2 sets of 15. I have iced inconsistently largely depending on if I run from home in the morning or over lunch. Over lunch I typically don't have access to ice. I also did switch shoes to a pair with more drop.
As for how it feels while swimming or biking, I would describe it like this. I pretty much always know it is there. That doesn't mean it hurts, but I know it's there. The only times during either of those two activities where I notice it more than that is when I have more than normal heel drop. So if I'm going uphill on the bike and I push hard to the bottom of the pedal stroke for example, I will notice. Still not pain per say but a bit of a warning.
Let it me know what you think. And yeah, I know this can be a vampire bite type of injury. It could be worse though!
So, I would add an icepack to the fridge at work for sure. Why the hell not. They can call you ICEMAN.
I suggest 4x a day on the eccentric (Double the rehab, and in your case not so bad). I would suggest really mobilizing your hips pre run to help make your "leg work" a bit easier (fire hydrants, donkey kicks, soldier walks).
I think you'll be good to go if you can continue to keep your fitness up with minimal running. Honestly I am more worried about you running on uneven terrain / offroad than necessarily just the impact of the run itself.
The bikes and swims look good...just keep the runs short and sweet.
Ps what happened with your HR on the last run...190s? I think you might need a new battery!
So so my plan with that in mind between now and TOC is probably something like this- Monday longer swim, Tuesday bike, FTP if inside or push hills if outside. Likely a short run of 4 or so at lunch. Wednesday run in the morning swim at lunch. Thursday looks like Tuesday. Maybe a z3 ride if tired. Friday looks like Wednesday. Saturday and Sunday longer rides, brick one or both. On the runs I'm basically thinking nothing more than 4 or 5 for now.
I will up the times on the stretches to 4 and ice as much as I can. As for the high HR run, I think the readings were legit. It was short but really hurt. One of those runs where the HR starts really high and I just can't get it unstuck. It sucked.
Let it me know what you think on the plan. I want to make sure I'm not over doing it and will melt down in a few weeks. Thanks P!
~ Coach P
If you have any suggestions or comments, let me know. Again, the plan is no running for a couple of weeks and see where we sit.
~ Coach P