Olli Raunio Micro Thread
Hi Patrick! As I told you when we talked a couple of weeks ago, I was recovering from an ankle injury (left foot). Last weekend I somehow managed to hurt my right ankle...This time it wasn't that serious, but it will probably have an effect on my running for a while.
I will have to make some changes to the plan this week and next. I was able to do the bike test yesterday, and the ankle was just fine, but it can't take any meaningful running. So, should I just substitute the runs with bike? If yes, what should I do, specifically?
0
Comments
Olli, I am getting the sense that your local running terrain is not very ankle friendly. You might need to spend some time on the treadmill!!!! We do have guidance for athletes who can't running out of season, you can read it here. That should help you get a baseline for what's possible.
What is your estimated timeline to getting back to running? Would you be able to swim (or do something else) while running is off the table?
Let me know,
~ Coach P
The Run Jail article was quite helpful, thanks. I would say I'm between level 1 and 2 in that sense. It will take me a couple of weeks before I can start run/walking and one or two weeks after that to get back to regular running.
Yes, I could swim, and I have a regular swim session on Wednesday night, anyway. And no, no treadmill, please...!!!
-Olli
You are welcome to walk / hike as you are able over the next few weeks so you get back up to some basic strength / coordination!
How does that sound?
~ Coach P
How should I get back to training again? I don't think I can just jump right back to week 8 of the plan after such a break and recovery from flu. Any ideas?
I hope I've had my share of problems and can now finally get back to working out regularly. The positive thing about this latest break is that my ankles have also had time to heal and they feel ok now.
I think the best option is to reboot.
Step One: We get you back and active now...
Step Two: We aim for a 1/9 January OS Start
Step Three: We drop the Get Fast portion of your TSR and plan on having you go OS right into your Half Plan.
This allows you to build back up safely now, and will make next year a bit snug but not unachievable!
Thoughts?
Sounds smart. Let's do that.
Can you make the changes in the season plan, or should I contact Coach R for that? I'd also like to add a May 6 half marathon into the plan.
~ Coach P
after the injuries etc in last fall I've been able to go almost 100% according to plan, and it shows! 10% increase in FTP and 7% in run pace between the two tests I've done. I did a half marathon last weekend. Time was ok (1:56), but the race felt "too easy" because I started very conservatively (around 9:15), and was able to run the last couple of miles at 8:10, so I felt I could have done better.
Anyway, I should start Swim Camp on April 17, but will be on a business trip from April 20.-25., without any chance of swimming. Running will be possible. Do you suggest any changes over the next couple of weeks?
After Swim Camp I should change to HIM plan on May 1, but will be away from home again from May 1.-8. That will be a ski mountaineering trip to North Norway. It will be a very tough week with long days on skis. I know from experience that it will take some time to recover after that. How should I fit that into the plan?
The HIM plan week 15 calls for long hours + race rehearsals for the rest of this week. I think doing all that would be too much and would just add to the fatigue. So, how to get back to training routine?
BR Olli
So the Week 15 you see is for the KMD half...but that's really going to be part of your FULL build to Copenhagen.
I say that you load the IM plan to end on Copenhagen and we don't "peak" for KMD, but you and I can work it in using the forums.
This puts you in to Week 6 of the IM plan which should be much "friendlier" to your current state of fatigue.
I would still:
- Focus on good sleep this week, and hydration.
- Do the workouts for time NOT intensity.
- Avoid pushing too hard in any individual session this week.
Once you get through this week it's off to the races!~ Coach P
it's two and a half weeks until HIM Elsinore. I did the big day today, with four hours on the bike + one hour run (I couldn't fit in the swim today, so I did that yesterday). Everything was fine, I was able to to hit the zones exactly and negative splitted both workouts without any problems. I felt (relatively) great after five hours on the move, and the only thing that made me quit running was that I had promised to be back by lunch
So, how should I spend these next couple of weeks?
You were also free to add more swimming into your training plan, and give your bike a tuneup… Other than that you are on cruise control with strict instructions to remain safe, and mindful and all of your training sessions into race today.
The last race rehearsal is scheduled for next weekend, but I'm not sure if I'm up to it. How late before a race is it smart to do the rehearsal?
BR Olli
You can can pick the plan back up next week...no need to force the RR and make things worse; clearly your body is feeling the training load.
If you do feel better by the weekend you can do some easy riding, but no more than 2.5 hours on each day! And it would have to be EASY.
DEAL?
@Olli Raunio -
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
I did IM 70.3 Elsinore last June (5:45) and IM Copenhagen end of August (12:57), then after a four week break cycling 2x week, running 1-2 x week, swimming 1 x week. Started Outseason beg of December. I've had to skip many of the runs due to flu and life...Cycling is going ok, FTP 201 which is the same as last summer. Decided to do just Olympic distance races next summer, due to time constraints. Hope to do next IM in 2019.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
I am not sure how your OS is going beyond those colds, but I hope you have found some balance! I outlined your year above; once you are healthy, what do you think your number one goal will be to improve this season in terms of a sport? Bike? Run?
Let's get to work!
~ Coach P
Ps - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
@Olli Raunio -
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 Monday & Friday 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
The last race was IM Copenhagen in 2017 (time 12:54). Didn't do any races this year, but trained to improve bike FTP throughout the spring this year. Took some time off of training during the summer because I started to feel a bit fatigued or (maybe overtrained). Started to run and bike again early August and have increased the training load incrementally after that. I'm feeling good and rested now, and also started to monitor morning heart rate and HRV on a regular basis to prevent too tired again. Right now I feel very good and the motivation for training is quite high.I started Run Durability 1 on Aug 20. I've been able to follow the plan quite well.
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
I love that you are already doing the run durability program. That's huge! I have laid out the progression from RDP to the OutSeason® . The only change might be needed around your half via the Get Fast plan run mileage, but let's wait and see!@
Let's get to work!
~ Coach P