DJ Micro
Hey Coach P! I think the last time I pinged you in the micro thread was last June before IMLP camp. It's been awhile!
Thanks for the comment “rest this week make one last push next.” IM training has been going pretty good. I’ve been tired at times but still able to hit training targets until early this week. Long story short, I ran 60 miles last week between Sunday and Saturday and I think it might have been a little too much! I’ve been averaging over 40 (Mon-Sun) the entire build and have managed that very well. This past weekend’s rides went pretty well. Monday this week though I was dead. Slept in, ran 3 miles in the afternoon at EZ pace but did not have any energy and even that pace was a struggle. Skipped the swim. Tuesday woke up early, ran 5, but still nothing in the tank, couldn’t even hit MP. Skipped the swim again (ugh). Yesterday AM ran 10k and wanted to quit the entire time, no energy, no desire to be out there, couldn’t push the pace if I wanted to. During the middle of the day I fell asleep looking at my computer at work! Yesterday PM I did a 2 hour ride, skipped the Z4 work and just rode at Z3. My legs felt good on the bike, IF was .85 for the ride and if I wasn’t such a wimp I could’ve done the Z4 work, but still tired. I slept in today and feel good so far! At least I won't be falling asleep at work 
Looking for a little guidance on how to approach this weekend through next weekend (the final weekend of the build before CHOO).
I have a 3 day weekend and originally I wanted to use it for 3 big rides, however, I’m not sure if I can/should do today’s long run. If I don’t make today’s long run should I ride long Saturday & Sunday and run long on Monday? Should I cut today’s run down to 10 or 12 and still ride long all 3 days?
Any advice and guidance you could provide would be much appreciated. Thank you!
Comments
Glad to see you reaching out to Coach to maximize all that hard work you just put yourself through and let your body absorb....very smart.
Keep leading from the front Ironman!
SS
Felt a lot better today during the day, pretty good energy, not sleepy at all. Didn't see anything in here so I attacked the run and got in 19 miles with a real good finish. https://www.strava.com/activities/384373229 I guess I need to toughen up a little bit and just deal with those bad days.
I will focus on recovery all day tomorrow and get a good swim in. I'm going to attempt 3 big bike days Sat/Sun/Mon unless you don't think that's a good idea. Thanks for listening.
Right now I would drop any semblance of FTP work on the run or the bike. You can ride / run for time, but really, the work stops as of Sunday the 13th....so any volume you want to do is ok (no more runs over two hours), but remember you don't have to beat all previous volume bests.
Part of that fatigue is your body absorbing, so I suggest the following:
Week of 9/7 - Swim 10k, with one RR in there. Bike is about 180 miles with 1 x 100mi race pace ride, rest can be ABP. Run target is 35mi, w/ all run bricks if possible at race pace (7:45?) except a tempo 10 miler closer to HIM race pace.
Week of 9/14 - Swim 12k - 14k with 2 x RR in there. Bike is ABP 50 during week, Sat 80 race pace, Sunday spin around for 20mi before a short run. Run is about 20 miles this week, with a hard brick off your ABP ride (6 miles?), rest is race pace.
Week of 9/21 -- don't care, travel safe, get acclimated.