Dinhofer's 2015 Season Plan
Following the example of others and since I am “mixing it up,” I have decided to put my 2015 season plan out there for thoughts and critique of the team.
This past year was a year to determine how high can I climb the ladder towards a potential future KQ? It is clear to me that the EN 3 year plan is legit as I am probably at the end of year 1.5. I had a cold re-start in July of 2013 after taking a year off for a cardiac misdiagnosis and have had a good streak since then.
Analyzing my two IMs this year, both had execution issues. In Mont Tremblant, I didn’t do anything to prepare for potential chafe, which I never had problems with before. In Arizona, I lost hydration focus and became dehydrated. From both of these I have the belief that there was at least another 20 minutes or more left on the course for execution in each race based on my fitness.
This puts me in a place that I believe that the coming year with a combination of a continued focus on getting body comp to where it needs to be (and can be) as well as continued disciplined training in all three events, with good execution, I probably miss KQ by 15-20 minutes. (of course I hopefully go faster, have the races of my life and KQ(we can dream, right?))
I am interested in adding some other epic events to my training as a way of breaking up the season and as a way of not having training fatigue. I also am aging up to 50 and want to enter the season with a strong base of fitness to celebrate the big Five-Oh.
Right now I am healing from rotator cuff surgery, I have two weeks to go, feel good, have good mobility in my arm. I am now on the bike trainer 5 days a week. I was planning on supplementing with elliptical & water running. That said, I tried an easy run on the treadmill a week or so ago and found no issues running with sling, keeping arm in the position relative to shoulder desired. I have now done 3 outdoor runs, with the longest effort at 12 miles yesterday
Event 1 – 50k on 50 (March 1) Taking a page out of coach P’s book, I am jump starting my season with a running block, started before surgery, to be continued starting now. I have no time goals and plan to run this as 5-10ks out of an aid station with friends joining me for each one which will get progressively slower (anyone wishing to join, please do, plenty of room at the house for guests!) P worked up a workout schedule for me which is on hold for a few weeks as I am in a sling post rotator cuff surgery. I am doing a strong bike block and am now trying running with the sling, so looking good.
Event 2 – May 10 TOC camp with Coach R – prepping for this will give me 2 solid months of bike focus after the 50on50 run. Knowing that I will be seeing Al, Teri, Steph, Dino and other ENers puts a heavy bar on focusing on body comp.
Event 3 – June 7 – Escape From Alcatraz Tri – checking the box on the bucket list and requires me to focus on swim. Planning on using road bike and using it as a big training day.
Event 4 – July 26 – IM Lake Placid. Put it all together and make it count
Possible Event – Aug 8 – US AG Nationals (OLY) too close to IMLP to consider? (3 weeks) If I don't get into Event 5 below by Lottery, I probably do this anyway.
Event 5 – August 15 – Leadville 100MTB- trying to get the lottery entry. Pretty close to LP, so might have issues, but thinking of it as a very big bike day to jump start the back of the season. (Notice to CO ENers, will need a support crew!)
Event 6 – September 26 – IMChoo – Put it all together and make it count.
Event 7 – November 1 - The NYC Marathon – this was my “comeback” event from the misdiagnosis. In the last year, I have re-learned how much I truly enjoy running. Putting on my shoes no matter the weather and just going out and running… trails, roads, wherever. Running NY is probably the most fun you can have on two legs, and given my ’13 performance and the age up, I will aim for the BQ.
comments, thoughts, suggestions all welcome
Comments
I also believe thinking you're going to "A Race" the NYC Marathon is very optimistic. You'll be coming off two IM's, one of which was five weeks earlier.
first and foremost, the 2 A races are the IMs
AG nationals, only doing this if I don't lottery into leadville. If I do AGN, it will be more for fun than anything else. Call it a big training day, earned the spot, have fun and use it.
Leadville - plan is to spend a week out there if i get in to acclimate, do some high altitude hiking and riding at altitude to get the body used to it. I climbed Kilimanjaro last July and know what a couple of days going up to the top of a couple of 14erscan do. The idea of Leadville is purely a big big day and week at altitude doing fun things as alternative training combined with the altitude effect.
NYC Marathon - i think the comments here make me realize I need to re think how i am approaching that, as a race that is 5 weeks post IM, i am still somewhat in recovery mode and need to think of it as a big fun day that can't muck up my IM season since it is over at that point.
Scott - You;re still in the growing phase re: IM capability. Doing the 50/50, ToC, and Leadville along with the two IMs will only help you move forward/upward. I think the USAT Nat'ls in lieu of Leadville is just fine. If you don;t get into Leadville and are prepared to ramp up with real IM training right after Aug 8th, it;s a great experience. The course is flat, and just doesn't stress the legs all that much; two-three days of recovery is all you;ll need.
You demonstrated last year a growth in several key areas for further IM success: commitment to and persistence with serious training, control and improvement in body comp, understanding of all the little details which make up race day success, and a realistic assessment of where you stand in all those. You;ve tasted the feeling of pride from dramatic IM improvement, and are hungry for more. The work will eventually work for you.