Howard Matthew's Micro Thread
Howard -
Ok, time to crack the nut on this no-run issue en route to IMAZ. First things first, I know things get better when all your household goods arrive, so no pressure until then.
On the Fracture:
- Worth trying some homeopathic stuff -- it's known as Boneknit -- can't hurt!
- Your shoes...let's change that over to the Olympus model (Altra) for max cushioning. And any running on soft flat surfaces please (Tracks, treadmills) for a while.
On Your Training Week (For Sept):
Mon - AM PT, PM Elliptical @ TRP effort
Tue - AM PT, PM Elliptical @ TRP effort
Wed - Swim during PT Time (Monday Swim)
Thu - AM PT, PM Elliptical @ TRP effort
Fri - Swim during PT Time (Friday Swim)
Sat - Sat Long Ride as planned.
Sun - Sunday Ride as planned.
So basically the Swim only days (Wed / Fri) are the lighter days for you.
In terms of the long term plan for recovery, we need to get you run walking vs just elliptical. I'm sorry, but I forgot to ask what level / distance of walking you are up to...can you clarify that for me? Then I can continue!!
Looking forward to it!
~ Coach P
Comments
Perfect. I've pulled the trigger on a new pair of Altras (actually two - will try out the 1.5 and the 2.0). Will need to do some homework on the homeopathic stuff or Boneknit, as this is the first I have heard of it. Prior to discontinuing my running (checked my garmin after we talked and my last run was 18 July) I was back up to 12-15 miles comfortably (cardio) in the 8:30-9:00 min/mile pace. However, not quite sure where that lands me right now as I have not even been walking as a workout...although I am quite sure I could easily push through 6-8 miles running with the foot right now...though I'm sure that wouldn't be good for the long haul to hit the pavement at this point. I hope that helps.
I think you can start with the walking...do you have stairs on base? Sometimes going up stairs 2 at a time can be good transitional work (no impact like regular running). Let me know!!!
As I mentioned, you are going to have to follow the bikes in your plan, swimming (just pick your workout of choice from that week) when you can during PT (I assumed 2x per week), and then head to the gym later in the day for elliptical. Your key will be those bike rides...especially now as I see you have the Honolulu Century coming up...that's should be a good test. Road bike is okay for that if you don't have the right gears for the climbing, but most of your other riding should be tri bike.
Let's keep up the stairs and the marching. I am all about that....as long as your foot feels okay, those long marches are great durability...just not as much running as you'd like.
Let me know if you have other questions!!!
~ Coach P
Fell of the map for a couple weeks as I have been engulfed in work, traveling, and fighting off some nagging illnesses and and injuries. Nonetheless, I have managed to transition back to running (although I haven't been able increase volume beyond 25 miles per week. Considering the amount of time I have been away, I have not entered the workouts I have been engaging for the last 4 weeks, but rather will discuss during the reconnect call I have scheduled for Thursday. To summarize, I have maintained pretty good strength training with my unit physical fitness, some additional running about 50% on track with training plan running, relatively low volume swimming because of access, and pretty good bike volume on the trainer with a couple of good rides.
A couple of weeks ago, I had some really good dialogue and interaction with Todd to get my bike fit dialed in, and I have also finally pulled the trigger on a pair of Lake CX402s and I am quite impressed with the quality. Still need to dial in the fit as the factory arch and fit of the back is off, but the heat molding should solve that problem. bottomline, he has provided amazing support and I am now shouldn't have any issue coming off the bike with numb feet. Many many thanks for sending me Todd's way. Looking forward to talking with you.
~ Coach P
@Howard Matthews -
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Notes
Pushing off from the 2017 OS, I maintained pretty good run and cycling durability. With my next races, two marathons, in December (six weeks out) I am well on track to run sub 3:30. The key going into my 2018 A race is to pull it all together and definitely be able to improve my run off the bike. Still active duty, I conduct organized physical fitness with my personnel 5 times a week and additional training to meet my race goals during the week as well as on the weekend (often long runs and small local races on the weekends).
Your Races
Main Race:
Additional Races:
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
I know you are busy running right now, but I wanted to get the Macro view to you. Remember top goal is to stay healthy; then we can recover (I set it on 12/18 for now) and into your EN*Half Plan come January...it's a quick build from Half to Full; let me know if you think you'll need to roll into the EN*Full Plan earlier; I held off if only b/c you are coming down from a few marathons!
Let's get to work!
~ Coach P
If you are significantly slower without a buoy, then your body positioning the water was the culprit. Why don’t you plan on getting in the water a few times and then doing that test.
No more than swimming twice a week for half an hour but let’s get you loose and by the time you’re ready ready, I will be ready!
Kinda fell of the wagon a little as I have been struggling with some knee issues and way too much work--my job. Also have tried to be smart by foregoing the HIM in March or even throwing in a late March Marathon. That said, I'm all in on prepping for IM Australia in May and following up with a good time at Hawaii 70.3 a month later (as I can't imagine leaving Hawaii this upcoming summer without at least getting an event in on the big island.
Okay...to pick up where I left off, I'm ready to tackle my swim issues. Testing complete as last recommended and although I'm slow as heck with a pull buoy, I'm even slower (significantly) without it. So, no doubt I've got body position problems....and considering what I looked like on video....probably a whole bunch of other culprits in the coop. thots? Thanks Coach!
vr,
Howard
absolutely...been getting in some good short runs and finally saw a Chiropractor that has me back on track to fix some of the alignment (compensation) issues with my form and posture. just a couple days and I am already seeing great improvement with the aches and pain.
As to my swimming hitting the pool (and ocean), but think I may be a little overwhelmed trying to address the points you made. Hoping to hit up the local masters coach this week. I've got the video and would love for you to take a look and give me some feedback; what's the best way to get it to you?
-Howard
Coach P:
Thanks! Got it on taking the pointers one-by-one. I just uploaded and shared via google drive.
vr,
Howard
Thanks!
~ Coach P
Great video, and I gave you 11 minutes of critique in a video, you can watch that by clicking here:
https://drive.google.com/file/d/1zlK-GVhe55N-XmveneXoFIS2-u8OPt9h/view
My thoughts for you...
Problems
- Poor body alignment in water (hips too low)
- Hands crossing in front of body
- Rotation starting from head vs from shoulders/hips
- Not holding on to the finish
Solutions- Put hands into water and get them down. If this was a clock face, hands/arms would point down at 4pm or 8pm. Right now hands are gliding out and up, keeping your hips down.
- Swim on "train tracks" and get the hands entering in front of shoulders. You want bubbles coming down side of head, not into your face.
- Rotation will improve when you don't take so long to breathe. Make sure you exhale fully as you initiate that roll so only breathing in is required. Also, practice Alligator Breathing so you are comfortable with water in mouth when breathing.
- Work on "holding the finish" by hinging at the wrist such that finger tips always point down at bottom of the pool / palm is backwards. Envision fingertips are the first thing to enter water (at front) and last thing to exit (at finish).
Action PlanWork these elements into your drills...do one or two focus "solutions" per swim, not all of them.
One of them is the key to improving, we just need to find which one!
~ Coach P