Thanks! Ran today as instructed! I did not fudge it. https://www.strava.com/activities/879493304 Ran the last mile by joy. Didn't check pace just enjoyed the love. Pretty good when I am SMILING during the last mile! The majority of my mileage this week was on the TM due to weather. I hate it but the TM doesn't let me be sloppy with pace and there's no stop lights.
Fatigue 2/10. Felt really good this morning before heading out. I've felt good all week. Body comp. is starting to show a downward trend. Really focusing on 80% kitchen 20% training. Goal for week 3 met! I am feeling really GOOD!
Week 3 total: Run 18, bike 54.6 miles, swim 1 Goal wk4: Hit wed/thur/sat quality work. Take mileage as is comes. Semi recovery week.
Your pictures looked COOL! Glad to see you enjoying your family and time. Took Myah to see "Rock Dog." She said it was fantastic! I would agree. Great message. #Glorious
Hi! This week has completely come from the emotional left field. It has been a total blow on all performance goals. I did get Wednesday and Thursday in. Thursday was great on the bike. https://www.strava.com/activities/885233835
Woke up yesterday crying. Cried all day long. Tried to do The Saturday wk 4 bike. Pulled at 38 minutes because it's hard to breath and cry. I am missing my Mom so much. It felt like she died yesterday. I spent two hours in bed crying. Myah was having a rough week at school. Don't know if that had something to do with it.
Today, Saturday, I feel rung out. I am planning on going for a run in the rain. I am attaching no performance to this run. I am going for a soul run. I love to run in the rain. How far I go and how fast will be up to my spirit. I know this sounds pathetic. I try not to mood train. This is an animal of a whole different place. I feel such a deep feeling of sorrow and loneliness. This is so out of character for me.
Goals for wk 5 OS: Run 20, bike 60+, swim 2000
Bike is rocking! Run is feeling smooth. Had a deep tissue treatment to my calves.
On wards and up wards! TTFN Jacklyn #CPR#MOM#workworks#love
@Jacklyn Moore - sometimes our strengths are counterintuitive. Your deep feelings are what make you so powerful as an empath to others. It sounds like your Moms was pretty damn awesome. I'll be sure to speak some words tonight to her spirit....
I am glad you did what you could. Sometimes barely is just enough. I hope Myah is having a better week this week.
Thank you so much. Things are humming again. BIke 2x14" @ftp was tough. Crazy HR at the end. Was able to recover and get the run done on the TM. Weather is horrible.
Decided, after much deliberation and fence sitting, to invest in a sports nutrition consult. Partnered with Kyla of Revolution Nutrition, the same gal Kim Dubord is using. I have several goals. #1 Body comp improvement- Goal not improved pants size but better performance and over all health/wellness. #2- Optimize recovery #3-IM nutrition plan #4- Fix the swelling issue. Theory maybe related to hormones.
Kyla really likes my diet baseline. She's going to help me tweek it especially fueling for daily doubles.
HAHA! Here I am on a low carb diet! There's support for ya! Happy Belated Birthday! I hope the girls had a blast treating you!!!!
Saturday wk 5 summary
The whole week was a slog! Every step was a struggle! Even had a 70 degree day and I was out in tank and shorts! NO magic. Then Saturday long run happened. Slated for 8 miles with 2x1 mi z4. I found the magic. I got faster and stronger the whole run. My first interval at 10:30 was easy. So I dropped the pace a LITTLE. How does 09:30 sound? Heart rate profile supported the effort. That was mile 4 and 5. I then negatived up on the way home. BOOM! The best part was, after my epic run, I wasn't thrashed. My legs were tired. That's it. I did laundry and made dinner. No big thing. What an amazing concept. As you can tell I am stupified. Fatigue rating 2-3/10. Attitude excellent.
Wk 5 goal met : run 20 miles, bike 56+, swim 1.0 WK 6 goal: RUN 22 miles, bike 56+ swim 1.0 ( all time high for run mileage)
Scheduling problem. Wk 8 We are running away from home to the beach for 4 days. Good running and ok riding if the weather cooperates. Do you want me to test week 7 or week 9? I refuse to take the trainer with me! Touring bike only. I love the beach.
Received my meal plan from Kyla. I can't believe she wants me to eat 2200 calories. I can't have chocolate! I'm down from 184 to 182. Needle moving in the right direction.
Another great update. My favorite part of this one was how you persevered with the training and didn't get yourself down mentally. The fact you were still in it on Saturday to experience that breakthrough is really important. Do what you can with what you've got, and don't force anything. Good things will come.
I am excited to hear how the Nutrition) continues to work for you. I think that will be a big change.
As for your trip, I suggested testing we K7. I'd like to capture it before you go so there is no fudge factor.
Just use the drop-down to toggle your week ahead, when you are on vacation you can follow week seven as best as possible before returning to week nine. No pressure while you're on the road, just get out and enjoy some beautiful more miles. :-)
I've been around long enough to expect the occasional sloggy week. Nothing to worry about or freak about.
Switching from NUUN to NBS nutrition. Female version. Starting to have a terrible time with swelling during my longer runs. Kyla thinks NUUN doesn't have enough potassium and glucose in it to transport. There's a lot of moving parts right now. My dry weight this morning is( wait for it) 179.4. Last Tuesday was 182. Little more than I wanted but I feel good. I am eating a TON! My goal weight for IMSR is 170 or less. I started out OS at 187. Doing good.
Agree on wk 7 testing. Have a wonderful day my Friend!
Thank you for the update on the nutrition. I'm still fascinated by this dilemma. To be clear, you don't express it any other time than intense exercise? In other words, do we need to test this in hot conditions by sending you to Cancun for a couple days in the beach to See what happens?
In all seriousness though, are there any other situations? Just trying to see if you can draw corollary between what your body is experiencing and the reaction.
The swelling puzzle is an on going issue that started to show it self a couple years ago. Same effect with Skratch, GE, and now NUUN. I have a feeling the process starts pretty quickly when I start to run but doesn't really show until after mile 5-6 when I can't get my wedding ring off and my watch starts to get tight. I've tried increasing the salt with Base salt but then I sweat sand and get REALLY hot fast. It doesn't seem to be temperature dependent. I am seeing the swelling more frequently because i'm such a fit beast that I am running over 5 miles almost daily. This is the main reason I decided to pull the trigger on consulting with Kyla. If we don't figure this out I won't finish the marathon. I will be in the med. tent in a LOT of trouble. I only see the swelling on the run. So we will see if this new stuff helps. Hopefully my gut likes it. Today will be the first try.
Went to my GP and was talking to him, general check in he makes me go once in awhile. He is having some thyroid studies done to see if that isn't making things a little crazy. The main thing he is wondering about is the change in my sweat volume. Even when it's cold out I am soaking wet. That is a big change.
As for this week and my wk6 goals. FLUSH! Child came through the door on Tuesday with the prophetic statement, " My tummy hurts." OH LOOK 101.9. Yep. We're all sick. Great picture of the sick couch complete with dogs. This morning a slight temp. for me. What ever this is it's not that bad. It just makes you very tired and a yucky tummy. So I got out my SUPER gigantic soup pot and made chicken soup from scratch. Yep. That's how I roll. Soup has tons of healing herbs. It's medicine in a pot. The only thing I have managed to do this week is swim. The first time I swam 1800 yards without a single ouch from my right shoulder. I have been doing a ladder. Feels pretty good. I'm still slow but that will change. Form pretty good.
I have collected a great support team. I am sure that we will figure it out. You can't say i'm not special.
SPECIAL!!!! Indeed...that word doesn't quite capture it...but I I'm sorry to hear that you are sick. We also have some kind of crazy virus here… nothing like the chills all day long to burn a few extra calories. :-)
I'd be curious to hear what your primary says about her thyroid, that stuff is definitely blackbox to me. I wouldn't be so concerned about short-term changes because you certainly are much more active than you have been in the past. So there will be some period of adaptation. If it continues, the could be something there.
As for your hands it so hard to say. I don't believe that you are training long enough or in hot enough whether to have a be a fluid / sodium issue. Preliminary research shows a bunch of articles simply about blood pooling in options on how to mitigate it: Like this one
"SPECIAL!!!! Indeed...that word doesn't quite capture it". Oh really!
I don't disagree. It has been stumping me all along. My ring starts to get tight. My skin gets a patchy pattern to it and I start to tingle all over. My sweat volume goes down to. It will stop all together. I haven't ruled out positional swelling. I do work my hands and shake them out as I go. Don't know if it helps. Can't hurt. The swelling scares me. I feel like i'm running out of time. I've started dreaming about the finish line.
Due to illness have not road tested the following. I am so sorry to hear that your house is suffering too.
Kyla recommends (using NBS Female hydration)
Run hydration-22-30 oz of fluid ( sodium 540/24oz, potassium 180mg/24, calories 96/24 oz) Run calories- 166 to 207/hour. Larabar 220 calories.
Week 6 summary- Run-0, Bike 15, swim 1 cost priceless. Week 7 Goal- TEST WEEK. Plan on doing the run test Wednesday and the Bike Friday. Tuesday will be a recovery spin and brick run. Thursday recovery spin and brick run. Saturday- long run.
Hopefully this week will go better than last week. I did get a huge assignment for work done while I was sick. There is always a silver lining if you look for it.
Have a great week. I hope the family feels better.
Got sent home from work today because I was sick. What ever virus this is it's lingering for EVER! Not sure quality testing is going to happen this week. I'll see if I can get a solid run test by Saturday.
@Jacklyn Moore - if you need to rest, REST. How are lucky are you that you're work sends you home when you need to rest... I can think of about 9 million triathletes who wish they had that problem.
I am sending you positive vibes, and hope that you're back on track by the weekend. Remember even a nice long walk can help keep things loose...
Don't get me wrong. I am so grateful for being sent home. I was fading fast. I don't have a clue how bad I looked because I was sent home at 10:30. I never asked or whined to go home. Not my M.O. I was informed by my co-workers I was GOING HOME! LOL. Yep. They love me.
Rest it is. Woke up this morning hungry and with a smile. So the day is better already. I really want to get outside, I think the walk maybe a nice idea. Went for one on Sunday and barely made a mile. I think today I will optimize my nutrition. Now that I have an appetite and see what tomorrow brings.
Off to camping I go! Hi ho Hi Ho it's off to the beach I go!! Plan to do a run block while gone. Still a lingering recovery from this plague. Heart rate is still higher than I like. Managed to get some consistent training at the end of week 7. Still using HR for training.
YAY! Pictures please....you survived the plague. Back in the old days, you'd've been tossed out!
This might be a nice bridge back to some low pressure, aerobic training. Bonus that it's someplace new. Just get out and stretch your legs and lungs and enjoy it!
Honey, I'm HOME! Were you good for the sitter? LOL
Camping was wonderful! Had several great runs. It was such a beautiful day on Thursday that I went out to run a 3 mile out and back. But I just kept going. Ran a total of 9 miles along the ocean and marshes. Pace was pretty solid. Heart rate was pretty high but RPE was moderate at best. I RAN 9 miles because I wanted too! I love my body. I got to watch clouds, birds, and a fox. Need to fuel better for longer runs. It doesn't help that I forgot to zip my pocket and lost both lara bars. Oh good news on the longer run. NO SWELLING! Switched elixir to NBS for females.
Total run mileage for camping 17 miles, bike 20 swim 0
Today I went on the first outside bike ride of the season. It was wonderful. Daughter was on her power assist recumbent bike. She can put it down! First time with PT pedals. That was really interesting. To early to reach much of a conclusion other than my numbers are pretty good at 16 mph. It felt so good to ride.
PLAN: Run 26 miles, bike 70, swim 1.5 ( I hope 1 ride outside).
@Jacklyn Moore - with all that food on the trail, you are lucky you didn't see a GRIZZLY BEAR!!!!
Awesome for you on the enjoyMent factor; sometimes it's not about the watts or speed...it's feeling alive. You and I need to invent a watch that says "You Are Running So It's All Good"
All is well indeed in your world. I pronounce you ready for a great week. Can't wait to follow along!
Do you want me to complete the FOS which ends 5/14 then into the IM week 4? OR Transition on 4/24 and complete the full 14 weeks of the beginner IM plan? I just took a sneak peek at the IM plan and scared myself. There's good work to be done in both plans. What say you wizard of Tri?
@Jacklyn Moore - I say you do the OS through Week 8, but shuffle tests to be for DURING the week of 3/27, and then skip ahead to IM plan for that weekend and beyond.
That gives you 17 weeks of the IM plan...and honestly I might have you bike a bit more vs go crazy in the first few weeks, but I'll need to know what your weather is like in April. What say you?
Holy CRAP! Seriously. I am now in an IM plan! I get to say "i'm training for an IM!" BAHAHAHA. (Deep breath, hiccup, butterflies).
If i gather what your saying you want me to jump ship from the FOS tomorrow! I got my run test in last week. vDOT went from 27 to 32. I think I will stay in the group though.
Weather in April is variable. Got a great road ride in yesterday with a killer climb. Tell me what you are thinking ie mileage, climbing, zones. My goal was to try for as much outdoor a week depending on safe weather. I would love to ride more. So lay it on me. I think my weather is similar to yours. Talk soon. Scheduled a phone chat for Tuesday. Part of the reason I asked about the change was to see when to set up a chat.
Phone chat goals: 1. Realistic goals 2. Recovery. There's a lot of work to do. 3. Bike focus?
Work Sunday/Monday. No training. Need to fit in 2-3 swims a week.
M T W TH FRI SAT SUN X RUN BIKE RUN RUN BIKE x SWIM RUN RUN BIKE SWIM These are AM/PM split w/o. Not crazy about 3 training sessions leading up to 2 long bikes. But if I fuel properly should be ok and I easy into it. Thought to start I would cut the Thursday second run down from 60' to 40' for week 1 and week 2.
I enjoyed reading your news letter. I understand the recovery thing. Totally. Have you started taking BCAA yet. They really make our life style tasty and glamorous!
@Jacklyn Moore - thanks for not pointing out that I forgot it WAS ALREADY APRIL WHEN I WROTE that to you above. Sometimes I really understand why my wife looks at me like I am cray-cray.
1. Yes, freak out. It's happening. Now you know how your husband felt about your wedding. HAHAAHAHAHA! That's right...it's inevitable...and it's going to be AWESOME!
2. Yes to riding outside as you can. No stress on distance / elevation / time, etc. Right now. You have about four weeks to "get into your IM groove" as it were. Let's do that first...
3. The "ride more" usually happens on the Sunday...so if that works with your schedule then let's get it in. Seeing as work does show up there, this might actually provide a nice rhythm of weeks with more / less riding.
4. Yes to frequency / schedule vs time of workout. Easing in!
5. Only do 1 swim this week, it's what you've got! There will be more swims, I promise!
Comments
@Coach Rich runs the IMSC camp, I suggest you chat him using the red chat icon on EN, and he can get back to you!!!
Ps vacation was awesome!!!
Thanks! Ran today as instructed! I did not fudge it.
https://www.strava.com/activities/879493304
Ran the last mile by joy. Didn't check pace just enjoyed the love. Pretty good when I am SMILING during the last mile! The majority of my mileage this week was on the TM due to weather. I hate it but the TM doesn't let me be sloppy with pace and there's no stop lights.
Fatigue 2/10. Felt really good this morning before heading out. I've felt good all week. Body comp. is starting to show a downward trend. Really focusing on 80% kitchen 20% training. Goal for week 3 met! I am feeling really GOOD!
Week 3 total: Run 18, bike 54.6 miles, swim 1
Goal wk4: Hit wed/thur/sat quality work. Take mileage as is comes. Semi recovery week.
Your pictures looked COOL! Glad to see you enjoying your family and time.
Took Myah to see "Rock Dog." She said it was fantastic! I would agree. Great message. #Glorious
Thank you!
#CPR
LOVE MY UPDATES!
Nice run my friend...you are walking the right path (ok, technically running it, but you know what I mean).
Here's to Week Four!!!
~ Coach P
Hi! This week has completely come from the emotional left field. It has been a total blow on all performance goals. I did get Wednesday and Thursday in. Thursday was great on the bike.
https://www.strava.com/activities/885233835
Woke up yesterday crying. Cried all day long. Tried to do The Saturday wk 4 bike. Pulled at 38 minutes because it's hard to breath and cry. I am missing my Mom so much. It felt like she died yesterday. I spent two hours in bed crying. Myah was having a rough week at school. Don't know if that had something to do with it.
Today, Saturday, I feel rung out. I am planning on going for a run in the rain. I am attaching no performance to this run. I am going for a soul run. I love to run in the rain. How far I go and how fast will be up to my spirit. I know this sounds pathetic. I try not to mood train. This is an animal of a whole different place. I feel such a deep feeling of sorrow and loneliness. This is so out of character for me.
Goals for wk 5 OS:
Run 20, bike 60+, swim 2000
Bike is rocking! Run is feeling smooth. Had a deep tissue treatment to my calves.
On wards and up wards!
TTFN
Jacklyn #CPR#MOM#workworks#love
I am glad you did what you could. Sometimes barely is just enough. I hope Myah is having a better week this week.
Go Team Moore!
Thank you so much. Things are humming again. BIke 2x14" @ftp was tough. Crazy HR at the end. Was able to recover and get the run done on the TM. Weather is horrible.
Decided, after much deliberation and fence sitting, to invest in a sports nutrition consult. Partnered with Kyla of Revolution Nutrition, the same gal Kim Dubord is using. I have several goals.
#1 Body comp improvement- Goal not improved pants size but better performance and over all health/wellness.
#2- Optimize recovery
#3-IM nutrition plan
#4- Fix the swelling issue. Theory maybe related to hormones.
Kyla really likes my diet baseline. She's going to help me tweek it especially fueling for daily doubles.
On track for goals for week 5.
Happy national Oreo Cookie day! LOL
#CPR
Saturday wk 5 summary
The whole week was a slog! Every step was a struggle! Even had a 70 degree day and I was out in tank and shorts! NO magic. Then Saturday long run happened. Slated for 8 miles with 2x1 mi z4. I found the magic. I got faster and stronger the whole run. My first interval at 10:30 was easy. So I dropped the pace a LITTLE. How does 09:30 sound? Heart rate profile supported the effort. That was mile 4 and 5. I then negatived up on the way home. BOOM! The best part was, after my epic run, I wasn't thrashed. My legs were tired. That's it. I did laundry and made dinner. No big thing. What an amazing concept. As you can tell I am stupified. Fatigue rating 2-3/10. Attitude excellent.
Wk 5 goal met : run 20 miles, bike 56+, swim 1.0
WK 6 goal: RUN 22 miles, bike 56+ swim 1.0 ( all time high for run mileage)
Scheduling problem. Wk 8 We are running away from home to the beach for 4 days. Good running and ok riding if the weather cooperates. Do you want me to test week 7 or week 9? I refuse to take the trainer with me! Touring bike only. I love the beach.
Received my meal plan from Kyla. I can't believe she wants me to eat 2200 calories. I can't have chocolate! I'm down from 184 to 182. Needle moving in the right direction.
Have a great week.
~Jacklyn
Another great update. My favorite part of this one was how you persevered with the training and didn't get yourself down mentally. The fact you were still in it on Saturday to experience that breakthrough is really important. Do what you can with what you've got, and don't force anything. Good things will come.
I am excited to hear how the Nutrition) continues to work for you. I think that will be a big change.
Just use the drop-down to toggle your week ahead, when you are on vacation you can follow week seven as best as possible before returning to week nine. No pressure while you're on the road, just get out and enjoy some beautiful more miles. :-)
I've been around long enough to expect the occasional sloggy week. Nothing to worry about or freak about.
Switching from NUUN to NBS nutrition. Female version. Starting to have a terrible time with swelling during my longer runs. Kyla thinks NUUN doesn't have enough potassium and glucose in it to transport. There's a lot of moving parts right now. My dry weight this morning is( wait for it) 179.4. Last Tuesday was 182. Little more than I wanted but I feel good. I am eating a TON! My goal weight for IMSR is 170 or less. I started out OS at 187. Doing good.
Agree on wk 7 testing.
Have a wonderful day my Friend!
EVEN YOUR PROFILE PIC LOOKS SKINNY!!!!
Thank you for the update on the nutrition. I'm still fascinated by this dilemma. To be clear, you don't express it any other time than intense exercise? In other words, do we need to test this in hot conditions by sending you to Cancun for a couple days in the beach to See what happens?
In all seriousness though, are there any other situations? Just trying to see if you can draw corollary between what your body is experiencing and the reaction.
~ Coach P
The swelling puzzle is an on going issue that started to show it self a couple years ago. Same effect with Skratch, GE, and now NUUN. I have a feeling the process starts pretty quickly when I start to run but doesn't really show until after mile 5-6 when I can't get my wedding ring off and my watch starts to get tight. I've tried increasing the salt with Base salt but then I sweat sand and get REALLY hot fast. It doesn't seem to be temperature dependent. I am seeing the swelling more frequently because i'm such a fit beast that I am running over 5 miles almost daily. This is the main reason I decided to pull the trigger on consulting with Kyla. If we don't figure this out I won't finish the marathon. I will be in the med. tent in a LOT of trouble. I only see the swelling on the run. So we will see if this new stuff helps. Hopefully my gut likes it. Today will be the first try.
Went to my GP and was talking to him, general check in he makes me go once in awhile. He is having some thyroid studies done to see if that isn't making things a little crazy. The main thing he is wondering about is the change in my sweat volume. Even when it's cold out I am soaking wet. That is a big change.
As for this week and my wk6 goals. FLUSH! Child came through the door on Tuesday with the prophetic statement, " My tummy hurts." OH LOOK 101.9. Yep. We're all sick. Great picture of the sick couch complete with dogs. This morning a slight temp. for me. What ever this is it's not that bad. It just makes you very tired and a yucky tummy. So I got out my SUPER gigantic soup pot and made chicken soup from scratch. Yep. That's how I roll. Soup has tons of healing herbs. It's medicine in a pot. The only thing I have managed to do this week is swim. The first time I swam 1800 yards without a single ouch from my right shoulder. I have been doing a ladder. Feels pretty good. I'm still slow but that will change. Form pretty good.
I have collected a great support team.
I am sure that we will figure it out. You can't say i'm not special.
Talk Saturday.
I'd be curious to hear what your primary says about her thyroid, that stuff is definitely blackbox to me. I wouldn't be so concerned about short-term changes because you certainly are much more active than you have been in the past. So there will be some period of adaptation. If it continues, the could be something there.
Thoughts?
~ Coach P
I don't disagree. It has been stumping me all along. My ring starts to get tight. My skin gets a patchy pattern to it and I start to tingle all over. My sweat volume goes down to. It will stop all together. I haven't ruled out positional swelling. I do work my hands and shake them out as I go. Don't know if it helps. Can't hurt. The swelling scares me. I feel like i'm running out of time. I've started dreaming about the finish line.
Due to illness have not road tested the following. I am so sorry to hear that your house is suffering too.
Kyla recommends (using NBS Female hydration)
Run hydration-22-30 oz of fluid ( sodium 540/24oz, potassium 180mg/24, calories 96/24 oz)
Run calories- 166 to 207/hour. Larabar 220 calories.
Week 6 summary- Run-0, Bike 15, swim 1 cost priceless.
Week 7 Goal- TEST WEEK. Plan on doing the run test Wednesday and the Bike Friday. Tuesday will be a recovery spin and brick run. Thursday recovery spin and brick run. Saturday- long run.
Hopefully this week will go better than last week. I did get a huge assignment for work done while I was sick. There is always a silver lining if you look for it.
Have a great week. I hope the family feels better.
~Jacklyn
Have a great week. See previous post.
I am sending you positive vibes, and hope that you're back on track by the weekend. Remember even a nice long walk can help keep things loose...
~ Coach P
Rest it is. Woke up this morning hungry and with a smile. So the day is better already. I really want to get outside, I think the walk maybe a nice idea. Went for one on Sunday and barely made a mile. I think today I will optimize my nutrition. Now that I have an appetite and see what tomorrow brings.
Thank you!
Off to camping I go! Hi ho Hi Ho it's off to the beach I go!!
Plan to do a run block while gone. Still a lingering recovery from this plague. Heart rate is still higher than I like. Managed to get some consistent training at the end of week 7. Still using HR for training.
Have a great week!
YAY! Pictures please....you survived the plague. Back in the old days, you'd've been tossed out!
This might be a nice bridge back to some low pressure, aerobic training. Bonus that it's someplace new. Just get out and stretch your legs and lungs and enjoy it!
Camping was wonderful! Had several great runs. It was such a beautiful day on Thursday that I went out to run a 3 mile out and back. But I just kept going. Ran a total of 9 miles along the ocean and marshes. Pace was pretty solid. Heart rate was pretty high but RPE was moderate at best. I RAN 9 miles because I wanted too! I love my body. I got to watch clouds, birds, and a fox. Need to fuel better for longer runs. It doesn't help that I forgot to zip my pocket and lost both lara bars.
Total run mileage for camping 17 miles, bike 20 swim 0
Today I went on the first outside bike ride of the season. It was wonderful. Daughter was on her power assist recumbent bike. She can put it down! First time with PT pedals. That was really interesting. To early to reach much of a conclusion other than my numbers are pretty good at 16 mph. It felt so good to ride.
PLAN: Run 26 miles, bike 70, swim 1.5 ( I hope 1 ride outside).
Have a great week. I will!!!! ;0
Awesome for you on the enjoyMent factor; sometimes it's not about the watts or speed...it's feeling alive. You and I need to invent a watch that says "You Are Running So It's All Good"
All is well indeed in your world. I pronounce you ready for a great week. Can't wait to follow along!
~ Coach P
Do you want me to complete the FOS which ends 5/14 then into the IM week 4? OR Transition on 4/24 and complete the full 14 weeks of the beginner IM plan? I just took a sneak peek at the IM plan and scared myself. There's good work to be done in both plans. What say you wizard of Tri?
That gives you 17 weeks of the IM plan...and honestly I might have you bike a bit more vs go crazy in the first few weeks, but I'll need to know what your weather is like in April. What say you?
If i gather what your saying you want me to jump ship from the FOS tomorrow! I got my run test in last week. vDOT went from 27 to 32. I think I will stay in the group though.
Weather in April is variable. Got a great road ride in yesterday with a killer climb. Tell me what you are thinking ie mileage, climbing, zones. My goal was to try for as much outdoor a week depending on safe weather. I would love to ride more. So lay it on me. I think my weather is similar to yours.
Talk soon. Scheduled a phone chat for Tuesday. Part of the reason I asked about the change was to see when to set up a chat.
Phone chat goals:
1. Realistic goals
2. Recovery. There's a lot of work to do.
3. Bike focus?
Work Sunday/Monday. No training.
Need to fit in 2-3 swims a week.
M T W TH FRI SAT SUN
X RUN BIKE RUN RUN BIKE x
SWIM RUN RUN BIKE
SWIM
These are AM/PM split w/o. Not crazy about 3 training sessions leading up to 2 long bikes. But if I fuel properly should be ok and I easy into it. Thought to start I would cut the Thursday second run down from 60' to 40' for week 1 and week 2.
I enjoyed reading your news letter. I understand the recovery thing. Totally. Have you started taking BCAA yet. They really make our life style tasty and glamorous!
Please see prior post/freak out.
Talk Tuesday.
1. Yes, freak out. It's happening. Now you know how your husband felt about your wedding. HAHAAHAHAHA! That's right...it's inevitable...and it's going to be AWESOME!
2. Yes to riding outside as you can. No stress on distance / elevation / time, etc. Right now. You have about four weeks to "get into your IM groove" as it were. Let's do that first...
3. The "ride more" usually happens on the Sunday...so if that works with your schedule then let's get it in. Seeing as work does show up there, this might actually provide a nice rhythm of weeks with more / less riding.
4. Yes to frequency / schedule vs time of workout. Easing in!
5. Only do 1 swim this week, it's what you've got! There will be more swims, I promise!
~ Coach P
Training summary for this week. JACKED UP! No flow. No mojo.
Run 21 miles, BIke 62 miles, swim 2000yards.
Goal for next week. SURVIVAL.
Talk Tuesday.
So the modifications...
Given we know Sunday/Monday are the work days, I say you take the standard EN*Full week and do this:
That gets you:
- Both quality bikes.
- Three runs: one long, one fast, one brick.
- Two swims.
I know you have camp week planned...might be good to have another weekend of more back to back cycling in it if you can...let me know what you think!~ Coach P
Ps Mom says HI!!!