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Brenda Ross - 2015 Training

Brenda RossBrenda Ross
in Coaching Forum 🧢
Hi Coach P, tweaked my calf yesterday on the small run with intervals. Attempted to run today, but 7.5 minutes into my warm-up my calf said I do not think so. I have not had a calf injury before but I have had tendinitis in the ankle which usually is brought on by interval runs. I am in week 5 of the Int OS and am wondering if the two runs with intervals is to much for my body. For this week I will just keep todays run out and then do the bike only tomorrow if I feel the calf is still sore and then carry on with the rest of the week as it is, but I suspect that this might of come on by doing the two interval runs. I know from previous years, that has been the case, so if I wanted to change the Sunday run, what would you suggest I do in place of the intervals. Want to stick to the plan as is and will do my best, but also do not want to get injured and be down and out for more than a day or two. I look forward to your advice.

Comments

  • Coach PatrickCoach Patrick
    1 day of effort is fine; the sunday could be a longer run with a MS of Zone3 / ABP effort (Start at 20' in first week, build up to 40 or even 60' by end of cycle). Please head over to www.athletestreatingathletes.com for some videos on self care and be very cautious with your calf. Not worth risking things this early in the year!
  • Brenda RossBrenda Ross
    TY Patrick. Already feeling better, but that is with no running since Tuesday of last week.
  • Coach PatrickCoach Patrick
    How was it yesterday on the Tmill?
  • Brenda RossBrenda Ross

    Hi Coach P, just finishing up week 8 of Int GFPlan and then going right into Week 10 of Int HIM on the way to my first HIM first weekend in June.  I have a scheduling issue I want to talk about. Due to the fact that I am a back of the pack swimmer, I have chosen to do all my swims, since October with a master swim club. Presently I am swimming on Friday mornings (1hr) and Sunday mornings (1.5hrs).  I also snowshoe ran this winter and meet with a trainer once a week to work on mobility/stability issues.  I enjoyed snowshoe running so much that I want to start up with the trail running group which is only on Tuesday night. Okay, now my questions - the HIM schedule calls for the following:

    Mon - swim

    Tue - swim + run

    Wed - bike + run

    Thur - long run

    Friday - rest day

    Sat - bike + run

    Sun - bike

    Here is what I am thinking with my schedule:

    Mon - EN swim + mobility/strength exercises

    Tues - Alternate Masters Swim/EN run one week, with EN Swim/Trail run the next week

    Wed - EN bike + run + mobility/strength exercises

    Thur - EN long run (may have to split it us as it gets longer, depending on what is going on at work)

    Fri - Masters Swim + personal training session

    Sat - EN Run + bike

    Sun - EN Bike

    It is still not warm enough to ride outside here. With that said, do I still try to do the rides as prescribed in duration on the trainer?

    Thank you

  • Coach PatrickCoach Patrick
    Brenda - love the changes to keep things interesting for you. That said, I'd prefer a day off in there...any way you could swim on Sunday AM before the ride (even if ride was a bit shorter) to keep your group and then do Mondays as off?

    That would let you do Tuesday as EN swim with either trail run or EN run.

    Let me know!
  • Brenda RossBrenda Ross
    Yup, I like the Sunday swims, but they are 1.5 hours, so what would I shorten from the Sunday ride? and... not warm enough to ride outside here. Still keep the rides as in on the trainer?
  • Coach PatrickCoach Patrick
    B, yes let's keep the ride to an hour, but make it quality. A 1.5-hour swim into the bike will be great practice for you re nutrition and bike effort in relation to race day.

    Hoping you are on the mend!
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