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Mark Maurer's post IMCDA/Pre-Kona Thread

Mark MaurerMark Maurer
in Coaching Forum 🧢

Hi Coach Rich,

I qualified for Kona!!! Oh $#1+, Kona is less than 7 weeks away!!!!

So how do I approach this? I haven't finished my race report yet, but I really buried myself in the run (but I did a marathon PR by 7 minutes and had the fastest run of my AG. I was less than 3 minutes off my IM PR at Vineman 4 years ago with perfect conditions and 1000' less climbing on the bike.). Susan didn't finish because of an asthma attack so she was at the finish line when I crossed. She said that I was in the worst shape that she has ever seen me after a race. It's the first time that I've been escorted to a place to sit down and watched over. Yeah, it was rough. I've only done short 1-3 mile recovery walks since Sunday. I haven't loaded the transition plan because I've been too busy getting home, unpacking, getting back to work, making arrangements for Kona, etc. 

The other wrinkle in this is that we're going to see Susan's mom in NC from the Saturday before Labor Day (2 weeks after CDA) until the following Saturday. I'm thinking of taking a bike to NC to get some heat training in and I'll definitely take my running shoes. Plus Susan knows of some lakes where we can go to get some OWS without wetsuits.

At this time (and at 59 years old) I think I'm walking a fine line of recovering from CDA and then ramping up to Kona. One thing I've thought of is:

  • swimming 3X/week, 
  • 2-3 short runs/week with one long run (starting when I don't know, I'm open to suggestions or I could play it by ear listening to my body) culminating with one long 18 mile run 3 weeks out, 
  • a FTP or VO2 bike during the week and 2, 2-4 hour bikes on the weekend until 2 weeks out when I do the race rehearsal weekend, the start the taper again.
  • sitting in the sauna or hot tub for extended periods for heat training purposes (I will probably wear extra clothes when working out here in Washington when it's cool) 

I'm excited about going to Kona, but I must admit that I'm a little intimidated about doing it so soon after CDA. My goal is to finish and revel in the experience. I don't want to take anything for granted. I may never get there again as a participant.

Let me know what you think. I'm open to posting this to the OF forum as well to get the team's perspective as well.

Best regards,

Mark

Comments

  • Coach PatrickCoach Patrick
    Mark, I'll let Coach Rich do his thing, but I've talked to 4 athletes this year already about it. IMMT to WC is not easy...you are recovering and hoping you can do the same thing in a different setting. Here's a wiki article that might help in the meantime: http://bit.ly/2biLSPc
  • Mark MaurerMark Maurer
    Hey Coach Rich, did this slip by you? Any thoughts?
  • Coach RichCoach Rich

    Mark,

    Your best strategy is:

    • Recover properly from your race, then...
    • Get back to the running frequency so you can retain your leg durability for the IM marathon.
    • Cycling should be at IM pace or a bit harder, to simple recover some of the aerobic fitness you will have likely lost from taper/race/recovery
    • Swimming as you can fit in.

    Yes to taking a bike to NC if you can swing that. 

    Re heat adaption: note that this is sport/exercise specific. That is, sitting in a sauna isn't nearly as good as actually exercising in the heat or making yourself hot during exercise. So riding / running in winter clothes would be a much better use of your time vs passively sitting in a sauna. 

    Good luck!

  • Mark MaurerMark Maurer
    Thanks Rich,

    Yeah I plan on looking like a weirdo while running and riding the next month or so, but that's really not new for me.

    Al lent me his Hen House so I'll pack that up tomorrow after a little ride. I'm trying out the legs today with a 45 minute run.
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