Studying kept me up late last night so I scrapped the morning bike and since tomorrow is the final i'll be scrapping tonight as well (maybe by the grace of God I can get a quick 20min run in... but I don't think that's going to happen).
I'll plan on getting back into it on Thursday.
So the plan will be Thursday am bike/brick run in the evening. Core Friday Sat AM Bike(maybe a quick brick, fingers crossed) & Sunday AM OhardO.
Then I can actually get on the normal schedule after that! Thank God! Let me know if think I need anything else.
Also, coughing is backing off today, I'm wondering if there is an Indoor Air Quality issue in my garage. Maybe that's what is causing this cold to go on forever.... (I know the extra stress isn't helping either).
Any thoughts please let me know. Thanks!
Coach if this plan doesn't go well and i'm still sick, I'm going to use the recovery week protocol and extend the NOS by a week.
I know last ditch here but, I need to get back on track...
Tom, good luck on your test!!!! I wonder about that air quality thing for sure...not sure how you can test it...don't worry about scoring this week or scrapping the OS...just do what you can....worst case you get in a quality weekend with some other training done Mon-Fri between testing and recovery.
Use the Four Keys -- stay inside your box and remember your one thing!
Coach thanks for the positive words, needed them during that rough patch! It's amazing what stress does to you...
I believe the exam went well (the rest of the course work did ) So that should mean an A... I hope.
I was able to get in a run Thursday, Friday knocked out my core work, Saturday Got the Bike in (but, at 80% of the scale on Trainer road), & sunday got in the full 60 mins (I used the triage guidance and just set my run at the TRP pace and was able to get the whole time in).
I'm off to do core now, and then on the normal NOS schedule.
Tom, you are killing it! Remember that this is still the wintertime and everything you're doing is in the "bonus." Missing a session here or there isn't of the end of the world, at least according to your race performance. The last 12 weeks matters much more than what you're doing now. The value of the work we're doing now is getting a head start, as well as building that mental six-pack. Given everything you're juggling you're already well under way to achieving a black belt. Keep up the good work!
When life throws inconsistency in the training blocks (it's ok, this is normal!) but, injury due to over reaching... not so much! I found three instances where I ended getting hurt.
July 4th 5k (yeah trying to run 30 sec sub 7min/mile @ 249lbs.... not so smart!)
Trying to do all my speed work on pavement! Mix up with dirt/cinder paths!
Running in a loop on crowned pavement, not such a good idea for muscle balance. just stay on one side!
overstriding is for dummies (i'm not at 28-29 foot strikes! ) What a difference!
I also notice that the biggest run block I did was the month leading up to my half marathon (averaged 17 miles/wk peaking at 20 miles).
a week after that block of running I missed PR'ing my half marathon by less than 2 min and a week after that PR'ing my 5k by running a 29:29.
So, my conclusions for this year are as follows:
Goal#1 Have Fun! This is about improving my health, while showing me what i'm capable of completing!
Goals #1a BC...Period!
Body Comp
NOS Start
NOS Exit
Race 1:
U D Sprint
Race 2:
Steelman Olympic
Rev3 Pocono
Race 3:
TBD
Weight Goals lb
243
236
228
222.5
219.5
Weight
Stretch Goals lb
243
233
225
219.5
216.5
Goal#2 Durability/technique work
To have more consistent block like August into September 2015. throughout the 2016 year! built from being smarter in my training and my technique!
Ok, now that I've put my mission statement up there.... now just one major question as the maintenance mode sleeper cell is about to become active for me.
Adapting run durability in the Short course and Get Faster Plans. Are there any high level modifications i.e.(switching a day around to a Run durability focus)?
Comments
Coach if this plan doesn't go well and i'm still sick, I'm going to use the recovery week protocol and extend the NOS by a week.
I know last ditch here but, I need to get back on track...
Use the Four Keys -- stay inside your box and remember your one thing!
Coach thanks for the positive words, needed them during that rough patch! It's amazing what stress does to you...
I believe the exam went well (the rest of the course work did
) So that should mean an A... I hope.
I was able to get in a run Thursday, Friday knocked out my core work, Saturday Got the Bike in (but, at 80% of the scale on Trainer road), & sunday got in the full 60 mins (I used the triage guidance and just set my run at the TRP pace and was able to get the whole time in).
I'm off to do core now, and then on the normal NOS schedule.
Again I appreciate the positive energy! thanks!
-Tom
Thanks again Coach!
kudo for a great webinar yesterday!
I went back in my logs and noticed a few things!
When life throws inconsistency in the training blocks (it's ok, this is normal!) but, injury due to over reaching... not so much! I found three instances where I ended getting hurt.
I also notice that the biggest run block I did was the month leading up to my half marathon (averaged 17 miles/wk peaking at 20 miles).
a week after that block of running I missed PR'ing my half marathon by less than 2 min and a week after that PR'ing my 5k by running a 29:29.
So, my conclusions for this year are as follows:
Goal#1 Have Fun! This is about improving my health, while showing me what i'm capable of completing!
Goals #1a BC...Period!
Steelman Olympic
Rev3 Pocono
Goal#2 Durability/technique work
To have more consistent block like August into September 2015. throughout the 2016 year! built from being smarter in my training and my technique!
Ok, now that I've put my mission statement up there.... now just one major question as the maintenance mode sleeper cell is about to become active for me.