Josh Udermann Micro Thread - Road to Ironman Canada

juderm

Hello Patrick,

I have a question regarding my weekly run mileage.  

My last 3 weeks have felt good and and I am starting to feel more comfortable running longer weekly mileage.  

30.4

31.5

34.45

(My best 3 weeks running last season miles were 31-33-28, with 3 weeks before taper!)





I have been trying to follow the program fairly close, but I am also being cautious building my weekly miles.  If I do every run next week it could be ~44 miles.  I am curious how much you think I could build to this week?  My shins are a little sore, but I am also feeling pretty good.  Should I limit building run miles to the 10% rule..so ~38 miles?

 

Coach Patrick

Josh, I'd hold at 34 this week...and see if you are adapting (reduced soreness) or not. If you are okay, then good to go 37.5 the following week. If not, then dial it back to 20 miles for one week (say 5 x 4 mile runs) as a "Break" before getting back at it... We need to keep the long term in mind!

juderm

I am having trouble transiting from the OS plan, then two week swim camp into full IM plan..this is just starting my 2nd week of IM plan.

Was able to complete part of the scheduled long weekend workout with 3000 swim / 4h bike.

Took Monday off as I was very sore. Tuesday morning went for the run, but skipped the bike because of pain in both knees on the outside of them, feels like IT band? Today my left foot is also very sore and was even bothersome when I had to stand and walk on it today.

I skipped the double run and swapped in a swim for today.

Coach Patrick

Josh...hmm...total bummer. Sounds like we should downgrade your run training right now. Do you have any bike shoe issues (when riding) or is it only when running? Please give me a call tomorrow 9-5 EST and we'll get you back on track ASAP: 617-513-3830

juderm

Hello Coach Patrick,
I gave you a call this afternoon and left you a VM. I thought things were back on track, but having some lingering issues in my right leg. I believe this is an IT band issue, right now it hurts to the outside of my right knee. Sometimes I can feel it on stairs, up or down so I take them all very gingerly. Right now, pain is very minimal (2-3/10), it's just an annoyance, but I can feel it after longer workouts, like on Sunday some irritation after 1h swim/4h bike/1h run. Yesterday it felt great during my double run and did not cause me any issues, 10 miles in the AM and 7.4 miles in the PM run, but today it is a little bothersome again. If you get a chance to call me back to discuss what I should do going forward that would be great, thanks! I have also been in contact with a massage therapist, so I am trying to add this into my weekly schedule to help with recovery.

Coach Patrick

Josh, not sure we talked...I think so? If not, call me again tomorrow!!! 617-513-3830

The pain you describe is very ITB related...especially post exercise (day after long run) and on stairs. The ITB basically acts as a stabilizer. I suggest you get on an aggressive foam rolling protocol for the entire ITB (side of butt/hip down to knee) nightly, and do some light stretching.

That plus some massage should get you back on track!!!

juderm

I work Monday - Friday and so I cannot workout for 8.5 hours on Friday.

How should I adjust? I have the entire weekend free to workout.

I am thinking of moving Thursday to Friday (I can also add a 120 min ride this day in addition to the swim), Friday to Saturday, Saturday to Sunday and Sunday to Thursday?

Coach Patrick

Josh, first you don't have to do this work. IF you can make it happen, great...but not required.

I hadn't thought of your solution, but I like it:

Mon - As planned.
Tue - As planned.
Wed - As planned.
Thu - Sunday long run.
Fri - Thursday session.
Sat - Friday Workouts.
Sun - Saturday Workouts.
Mon - OFF
Tues - For time, not effort.
Wed - Back on track?

Depending on how you feel, you might want to keep Friday fairly light just so you can still excel on Sat / Sun.

Let me know what you think!

~ Patrick

juderm

Just a follow-up to our talk on Friday with an update. First, I had very very minimal irritation with my left hip / right knee. I tried to build into the 3 days with increased power each day & paid close attention to pacing, nutrition (EFS Pro & GU Salted Carmel gels - 260-280 calories per hour) and I implemented a few strategies we discussed. Big confidence boost with this weekend and pacing -- today my VI was 1.024! I'm ready for day 4...haha jk bring on taper!

Friday - Race rehearsal with Brian Villarette
Swim: 4200, 10x400 @5:30 held 4:50-4:59.
Bike: 111.99, took 10 minute breaks after mile 33, 66 to stretch, fuel, pee
https://connect.garmin.com/modern/activity/1247109584
Run: 6 miles

Saturday - Biked 112.9 miles + 3.55 run
https://connect.garmin.com/modern/activity/1248662974

Sunday - Biked 101 miles + short 1.1 run
https://connect.garmin.com/modern/activity/1250525117

Coach Patrick

Josh, that's fantastic! It's great to know you got all that work done...and minimal side effects. Remember to pay close attention to the ITB for the next few days; sometimes that fatigue can sneak up on you, and you have A LOT of it right now!

Anyway, time to start thinking about that race plan!!!

juderm

Will you be posting the webinar from today? I noticed it on the main page too late was not able to hear it live but would love to hear any additional insights that you gave. I have explored all of the past material about IM Canada including the past 2013/2014 webinars with Coach Rich. Thanks!

Coach Patrick

Josh, we aren't. It was just shooting the breeze...folks had more questions about the weather than anything else, so nothing earth shattering. I suggest you look at some of the RRs from CA. We've had both Jenn Edwards and Robin Sarner do the race and post reports...theirs will be super epic. Just go to the Race Report forums and go back to August of last year....and if you have any questions about me please let me know!

~ Coach P