Jay Lakamp's Micro/Macro Question?
I'm on the Interm. IM plan week 14 at this time (NOW). I screwed up and stayed on the Get Faster plan 1 week longer than I should have and just watched the video for week 14 and the Fatigue Guy has shown up and is tapping me on the shoulder. Next week is 1st RR...or my 3rd for the season thus far. On Thursday the 13th I have 2 MD appointments (physical and the other one is a colonoscopy...age wise and hx of cancer in immed. family X2).
The RR starts on Friday the 14th and is a no go due to 10 shift at work. Should I do the RR this weekend? I really don't want to miss this Sat. Kona stuff either. I look forward in hearing from you....even if it's after KONA. I do wish I was there again!!!!!!!! THX!
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Comments
Coach P,
I did a RR last Sat. (Oct. 8) because of all the MD visits and tests/colonoscopy this Thursday. Swam 2.6 mi. over 90', 6 hours on the trainer due (@ Z1) to the weather (worse later this week) watched old IMWTC DVD's, ran for an hour at ~Z2 due to feeling pretty good on a roller of a course (normal). I worked on my nutrition (following Coach R's pare-race notes since like Coach R. the problems with G.E.) due to the puking and unable to take in enough food and fluids in on the bike at LP, like we talked about during that race. Legs felt tired just like they would have after working all day in the Cath Lab.
Our top goals to make sure that your nutrition plan will work on Race Day, so don't just focus on what you need now to put one eye towards how you will handle aid stations and calorie management on Race Day!!!
~ Coach P
THX Coach. Biopsy pending and took the day off and caught up on home stuff. Two tornado's hit the coast today and a bigger storm will hit tomorrow through Sunday. Will spend more time on the trainer it looks like. Some trees down in the area and more predicted for tomorrow. Had 4 trees taken down in the back yard two weeks ago because they had no tops or green foliage. They were a real danger to our home and/or the neighbor's house.
Nutrition wise I seem to do OK with solid food and using Infinit with my own formula and water this time. I'll get on the trainer and push out 50-60 miles at a harder pace at Z2+ to see how my stomach and body handle the stress. Post run can't happen probably due to the possible thunder and lightning and 55-65 mph wind with rain/hail. It's a leftover from a Typhoon.
Please let me know if this is appropriate.
Jay.
The plan sounds perfect. One of the concerns about using infinit on race day is that you drink different amounts of water than what you do in training. So the closer you can adhere to what we practiced the better off you will be. You simply need a backup plan if you need to deviate from what is scheduled. Normally for late-season races, crazy weather conditions are not an issue (except apparently where you live in typhoon land!).
I suggest you carry external salt pills in the event that you need to drink lots of extra water. This way you can supplement that water with some salt to still make what you're consuming digestible. sound good?
Thanks for the info about Infinit and having a back up plan thoughts. IMAZ can and has had different weather from heat to the rains and cold of last year's race.
I have used Base salt for the last two years from riding on the trainer in the pain cave or out on the bike from 60* to 108* here earlier in the year.
Lately it's riding or running in the rain....hence heading to the gym to hit the treadmill for pacing running shortly.
Thanks again!!!!!!!!!!!!!!!
~ Coach P
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.
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Your Notes
Had to drop out of IMCHOO this year and working on staying married. Was in shape to IMCHOO, but not the heart. Signed up for IMAZ today for some future plans and haven't done any real exercising for a few weeks. Planning on going to Kona with my wife on Oct. 13th for my birthday and to volunteer for the race. Goal still for the IM is to go in the sub 15's. Still nutritional issues for the race and never while in training. Wt up to 235#'s today. Cutting cals and working on decreasing stress at work. Planning on doing the Portland Shamrock Half Marathon/15 K in March. Only races on the docket at this time.
Your 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
Jay, thanks for the update and for checking in with me. I hope things are going better for you at home...stress at home and work is no bueno...please let me know if there's anything I can do, even if just to listen!!
I have outlined a basic plan for you ^above^ that will get you going from Run Durability Program (check out the Run Durability on GroupMe) into the January OutSeason Plan. From there you can do your half (we can work it in) and move on to the rest of your year.
It's a low pressure schedule through mid-August, but as you know stacking up the days can make a big difference. I hope that you find it to work that way as well.
Let's get to work!
~ Coach P