Rodney Daulton's Micro
Hi Coach Patrick, Figured I'd better get started with the posting, just been following along and reading the posts up to now. I started the NOS but strained my right adductor 2 weeks in so I've been in run jail since. Slowly building my runs since Nov 22 and have worked up to 21.5 miles/week at a 6:1 run:walk, doing 4 runs a week at TRP or slower. This week I should be at around 25 miles at a 7:1 ratio following the time schedule in the NOS plan at 4 runs. I've also been swimming 1 to 2 times a week and have been following the bike schedule but backing down the intervals as the muscle injury allows. Planning to do the Celebration half Jan 31 here in Florida, but plan to not go all out and just see how the legs feel after. Planning to start HIM training week 11 after the above in preparation for the Florida 70.3 and should be able to do the testing scheduled in week 12. Let me know what you think or any suggestions.
Thanks!
Comments
As you do these runs, please make sure to warm up well and ease into them; it's the sudden movement that can re-aggravate your leg. Let's be careful!
I don't see a need to test the run (you can use your half result, ideally, to ballpark it)...there's too much at risk with a 5k test. But yes to the bike and the run!
I think you are right on track...nicely done.
~ Coach P
Hi Coach P, Coming to the end of the NOS, I have my half marathon this coming Sunday then I begin my training for the Florida 70.3 in April. I'll be starting the plan at week 11 but I know I'll have to take it easy on running that week due to Sunday's race, the plan also calls for a Big Day that following Saturday. I need advice on how to best manage that week following the race with perhaps moving the Big day to another weekend. Thanks, Rodney.
In that same vein, you have a ton of time until FL 70.3, and given the half marathon, I'd do the first week of Swim Camp, or even BOTH weeks, then transition to the Half Plan. At the very least, do one week of the Swim Camp plan and see how you feel!
Enjoy Swim Camp, you've earned it!
I want to keep the long run under 2 hours as much as possible...I hadn't started with the 30% idea in mind, but it sure looks like that, doesn't it!?
~ Coach P
Total bummer on the crash. I know how much that can hurt even when it's the smallest of things. Good call on upgrading the drivetrain. :-)
Don't worry about taking a test, recovery is paramount. I recommend the cycling as much as possible as it's a great way to stay loose. You can also begin some weekend longer walks just to get things back up maybe maintain some stamina and we can go from there
Plse keep me posted.
~ Coach P
Thanks
Rodney
I think everything looks really great to me. My big picture thoughts are:
1. Keep up with recovery. I would plan on Mondays being off it at all possible.
2. Workout fueling is now critical. A good workout with bad fuel will still mess up the rest of your week...and for no reason.
3. Pay attention to your hours of sleep...it's the most important thing you can do...so give yourself a "get to bed time" for Mon-Fri, and Sat-Sun and see if that can help as well!
Onwards, and photos of your adventures please!!!
~ Coach P
I'm really fortunate to have athletes who make such excellent decisions. Systemwide fatigue is one thing, you'd fatigue to one muscle such as her left calf is certainly a warning sign. If you aren't already, in addition to doing a better job of managing your day-to-day hydration please add in some evening foam rolling and light stretching. I have often found that sometimes calf tightness is the manifestation of an overall tighter hamstring. So check that out as well.
As you continue training, remember that there's no one workout that's more important than your overall well-being. I will happily have you dial the workout back to simply get it done for time at this point so we can continue to keep you healthy. As you can, please post some pictures/note about your Six Gap Ride experience to the epic forum.
So, yesterday I did a short 30 min OW swim, today I did an easy 60 min trail run, tomorrow I plan on a 90 min OW swim followed by a 75 min trainer session per my IM plan and finally do my 18 miler on Thursday as I've got a nice 1 mile flat section of road by my cabin so I'll be able to stop to hydrate/fuel every 2 miles.
Well that's all for now, let me know of any suggestion you may have and thanks for all of your feedback, it really helps??
RD