Rob Sabo's Micro for quassy 2016 and LP camp
Hi Patrick,
Need suggestions for setting me up to crush 112 miles x 2 at the LP camp. That is like an A race for me. However I did sign up for both the Quassy Oly and Half. I don't have a race plan for either yet and need to recover after to be set for camp. Workouts so far are going well. Still have just a little fatigue from TOC but its not slowing me down. I'm not worried about a taper before quassy as much as the recovery afterward. But with 19.3 miles of running on Sat and Sun I don't think I need a split long run on Thursday.
Thanks for your help
Rob
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Comments
Between that camp and this weekend's race, and next weekend's camp, your weekends are chock full of work. This means the weekdays need to be balanced with recovery and keeping you loose.
Coming out of this weekend I agree that you will need minimal running. Honestly I would turn it off for the week except for the brick runs on Friday and Saturday followed by some as long run. Combined that could easily get you in the low 20s in just three days. So I would structure the in between week like this:
Mon - OFF
Tue - Swim Only
Wed - Bike FTP ( but don't kill yourself)
Thu - Swim / Travel.
Fri - 112/run.
Sat - swim/112.
Sun - Long Run.
And of course the obvious warnings about nutrition and pacing apply. You will need to make sure that you are 100% rehydrated and recovered this was possible after both races. The good work you do in those first 24 hours will help set you up for a better camp. We need to put your body in a better place for recovery.
rob
2 saturdays ago I did 3:45 with intervals>.80 for 82 miles .77 IF for overall ride and the next days 3 hour ABP was not so good at less then < .7 Yesterday I did 90 miles in 4:13 > .78 overall with intervals > .80 and then 9 mile brick run. Todays 3 hour ABP was not so good. I have been doing open water Ocean swim before sundays ride because that's when my group meets and I did a 6.5 mile brick today 7:19 avg. I ran 51.7 miles for the week and 1318 TSS. Now to the question
Next Thursday is the 3 hour run (I am planning on 19-20 miles in 2:30-40) but I have an early and long day at work. There doesn't appear to be anything on the adv IM for Friday and I could do the long run on Friday. I have Saturday, Sunday and Monday do workout and Tuesday AM is last 2 hour run. Also I want to be ready for the BIG BAD weekend after. Any suggestions on how to approach this Thursday thru the following Tuesday?
Thanks and Hope your infectious disease is improving
Rob
#1 - you are crushing it, so I am not surprised ABP hurts when your Saturday ride is effectively an ABP session.
#2 - Goal isn't just the suffering, it's max race day performance...so I appreciate your thoughts here. The plan is meant to be:
Thu - Long Run
Fri - Swim only
Sat - Bike / Run
Sun - Bike
Given your Thursday...I say that you do the following:
Thu: swim if at all possible.
Fri: Your long run + awesome recovery stuff.
Sat: Do a 2.5 hour ride at IM effort (capped at .72) + the brick. This is a transitional ride after the long run, not meant to be hard but effective in loosening legs, and reviewing race skills, etc.
Sun: Swim with your Group in AM, then do the Saturday ride here. It's a long one, but I'll take as "little" as 4 hours.
Monday: OFF, just get loose, etc.
Tuesday: Long run day, then back on the plan.
Note Thursday of that week is a VO2 run...run only as fast as you feel safe, etc.
Let me know what you think!
~ Patrick
Can you take a look at my RR and tell me whether this plan makes sense for race day
1st 6 miles HR 120 hill cap 125
7-18 HR 125 hill cap 130
19-22 HR 130 hill cap 140
after ski jump hill 140+ don’t kill myself at Lisa G Hill
all out after aid station on the out of the out and back
Thanks
http://tpks.ws/CLDWL
? in prep for AC70.3 in September. Advanced HIM calls for run RR this week which based on paces will get me about 13 miles in 1:30. I plan/hope to race sub 1:30. The ? is about next week when the long run taper starts and is 90 minutes but the paces have me running closer to 14 miles. what should I do next week 90 minute run?
As an aside are you in NJ?
Rob
I would do that ^above^ for both runs. unless you're tired and then you just shut it down at TRP and get it done.