Dana Burns 2015 Micro
Hi Coach!
So I am doing my swim, bike run this weekend, however the ocean water is a little too chilly for my taste which means I will swim in a pool. The pool doesn't open until 8:00 am on weekends so I was wondering if I can run first then swim- bike. My first race is O-side on March 28th -B race) followed by St. George on May 2nd -A race.
I plan to get back in the ocean closer to the end of February.
Dana
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Comments
That's fine. Not ideal but not a deal breaker. The thing I'd be concerned about is leg foot cramps while swimming, immediately after a run. That happens to me and others a lot.
I was supposed to do camp week this past weekend to prepare for IMAZ. Friday, I had to put my dog to sleep and it was not expected. There was a lot of drama surrounding the event and I just did not or could not mentally/physically get that volume in. I did manage to go 102 on bike Sunday in 6:06
on a hot/windy day on little food and sleep.
I'd like to do a modified camp week this upcoming weekend utilizing Saturday and Sunday, (I can not take Friday off work). I'm currently on 16 of 20 for intermediate IM plan. What are your thoughts?
Congrats on another great KONA race!
Dana
Sat is bike 100, run 5.
Sun is bike 80, run 8.
Monday is off...Tuesday ease back into it.
So sorry to hear about your pup....I am still traumatized about the cat we had to put down 10 years ago...my thoughts are with you!
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Notes
I’ve been off the map since IMLP 2017. With 2 partial tears in my ankle and work load.
IM Canada will be my 9th full IM and unfortunately not in my normal performance shape. I’ve got a lot of work to do in 13 weeks.
** I did IMLP with 2 partial tears in my ankle and finished in 13:10 which is amazing I even finish:-) I’ve been cycling a few days a week 40-56 miles and started running again 3 miles slow and now swimming. I have good muscle memory as I’ve been an endurance athlete ( starting as a marathon runner 23 years ago). I’ve got to drop the weight to get back to where I was.
I’m starting a new position within my company on May 14th so I have a couple of weeks to kick it into gear.
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
Dana, great to hear from you. I know you have a bit of downtime before next week / new job, so this week is a great time to get back to training and the new routine. You have to get "back" basics here. Given your injuries, I think the bike is your friend. So I like you doing the 2018 Bike Focused Full Plan...you can do the L1 (Beginner) runs and the L2 (Intermediate) bike workouts.
For the rest of May, I only want consistent running. Something like 5 x 3 miles...then 5 x 4 miles...then 5 x 5 miles. Could take you a week or two (three?) to make the adjustment, but it will really help. So we push the bike but we are cautious with the run, deal?
If you'd like to talk, I have put my call link into our emails!
Let's get to work!
~ Coach P