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Paul CurtinPaul Curtin
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Hello Coach Patrick,

As I'm still not at 100%, I'd like to get relief from Thursday's planned 5K test.  Running that hard seems a bit risky.  Can you please suggest an alternative workout for Thursday, as well as anything I should add for Wednesday.  Shorter intervals would seem okay.

BTW - I did the bike power test today and felt fine. Headed out now for the 25-minute run as per the plan.

Thanks!

Paul Curtin

Comments

  • Coach PatrickCoach Patrick
    Paul, of course. I would just spin easy today, bonus option of a short run, goal here is to get the legs loose again from yesterday.

    On thursday, let's go 2 x 1 mile if you think that works!
  • Paul CurtinPaul Curtin
    Thanks Patrick - skipping the 5K was the better move. I wound up doing 3 x 1K @ goal 5K pace ... no lingering neck or shoulder issues.
  • Coach PatrickCoach Patrick
    Sweet!!! Happy Holidays!
  • Paul CurtinPaul Curtin

    Hello Patrick -- I need input on what to do about a long-running negative TSB. I'm now in week 14 of the IM Advanced plan.

    Workouts have been going well, but TSB is -46.6 today after yesterday's 7x25' Z3 ride: http://tpks.ws/OR69R



    I entered estimated TSS values for this week into TrainingPeaks and the TSB forecast looks as follows:

    --Tuesday -29.0

    --Wednesday -20.0

    --Thursday -22.6

    --Friday -27.7

    --Saturday -18.7

    --Sunday -42.7

    Note that the TSB is run+bike only.  I don't think I can sustain that negative trend (it's been that way for 2 weeks). 

    Is it better to just take 2-3 days off now, or plan on a reduced-volume weekend? Frankly my biking is at or above where it needs to be; my swim and run still need work.

    Thanks!
  • Coach PatrickCoach Patrick
    Paul, I am okay with you in the low -20s all week...with a pop after the weekend's heavy biking. That's fairly common in IM training, especially how we "weight" the week. Or to put it another way, it's part of how you adapt to the CTL across the IM Build.

    We can adjust a few things for you...but I think these two should be the first start.

    1. We can reduce Sunday ride to 2 hours max, with a short (up to 30' brick run at TRP).

    2. Monday is swim only day to help with recovery.

    Let me know what you think!

    ~ Patrick
  • Paul CurtinPaul Curtin
    Okay good, thank you Patrick. Somehow I got the perception that anything lower than mid-teens was really bad. I swam yesterday, had a very good night's sleep, and feel a ton better today.
  • Coach PatrickCoach Patrick
    No worries...you are in IM land now!!! image
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