Dawn Cass Micro
Hello Patrick - really appreciate the reach out....been very low lately. I started to get a dull pain in my calf around mid-November when travelling in the UK. I kept running on it however things didn't get any better. Rest and scaling back the running didn't seem to help. I got an ultrasound scan a couple weeks ago that confirmed there is a small tear of the "medial head of the gastrocnemius at the myotendinous junction"....in other words, a tear in the calf at the junction between the muscle and the tendon. I got PRP a week ago and have been on complete rest last 7 days. I can cycle this coming week, and can try to get back to running in a week's time and then bring things up from there. Body comp has gone out the window a bit as well. ;-(
So...considering we had a FANTASTIC plan to get me to become a "real" runner...this has really derailed that plan and am pretty upset about it. I have lost two months of proper training and feel like I am at risk now to achieve the goals we set out.
Thoughts from your side? Want to shoot some thoughts over...or do we need to perhaps regroup over the phone once I am back on my feet?
I have thought briefly do I need to think about a later race (ie Arizona) vs MT but haven't done anything. I am looking forward to doing MT so don't really want to move it...but that's maybe me thinking to far ahead at this point.
Appreciate thoughts!
Thanks Patrick.
Dawn
So...considering we had a FANTASTIC plan to get me to become a "real" runner...this has really derailed that plan and am pretty upset about it. I have lost two months of proper training and feel like I am at risk now to achieve the goals we set out.
Thoughts from your side? Want to shoot some thoughts over...or do we need to perhaps regroup over the phone once I am back on my feet?
I have thought briefly do I need to think about a later race (ie Arizona) vs MT but haven't done anything. I am looking forward to doing MT so don't really want to move it...but that's maybe me thinking to far ahead at this point.
Appreciate thoughts!
Thanks Patrick.
Dawn
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Nobody ever said that becoming awesome would be easy.
Don't underestimate what you have. If we only slice time where you are NOW it looks bad, but you are SUPER healthy...let's give your body time to do it's thing.
Yes, set up a a call with me for the first week of Feb, until then check in with me here: http://meetme.so/patrickmccrann (Please remember to include your phone number.)
~ Coach P
Aqua jogging...what would you consider a good workout? I tried it once in the last weeks...for only 5 minutes and just got bored! If it is my only option...I will try it again.
I like the idea of elliptical....well I like the idea of running better but baby steps I guess! Will plan that one in for sure.
Thanks for the encouragement...let me know about time aqua jogging, and I will set something up officially to chat.
Have a good week!
We have some great resources for you in the Run Wiki here. Overview and an actual progressive plan to print and follow...can't wait to talk!!!
~ Coach P
Talk soon.
Have a good one.
Dawn
Keep those runs 1 day apart until we talk!
~ Coach P
Hey!! Per my notes, this is what I meant:
Total runs listed here should include XTRAIN sessions...I would consider 10' of XTR a "mile" of running. And by XTR I mean the following: + Elliptical + Treadmill Climb @ 8% incline. + Pool Running
So to answer you, I'd do 50% XTR now...and then every week drop it by 5%...so if you have a 12 mile week...that's 60' (aka 6 miles) of XTR. But next week that 16 miles is 45% XTR (calculator says that's 7.2 miles).
As or the treadmill, yes! So warm up like 8' of walking @ 2%...then slow it down to 2mph (ish) and ramp up the incline. Use those glutes!!
~ Coach P
the reason for the post is that I am quite upset at the back step I have taken on things. In the last month I have found it difficult to keep up with the bike work so decided to do an FTP test. It was shocking...195 off of 205 in October. Last two racing seasons I was at 230...and I haven't seen numbers so low since 2013! Heart rate was only 145 on the test so I wonder if I was really giving my all? I could test again but still go back and wonder why I couldn't keep up with the blocks until now (vo2 work was fine...it was the 13' at FTP long rides that were tough).
i could use some advise please. Do I just put my head down and "really" start to get into things now that the calf is feeling better? I have yet to do any intensity / speed work on running either....should we be adding that soon? Should I try another bike test to see what I get? Have I been doing something wrong?
if you look at my files, need to ignore the last week as I was out for the count with flu...as if I need anyone else, right?!
Appreciate thoughts!
This is your October 20' test....
This is your March 20' Test:
From what I see:
- Your NP was three watts higher (201 to 198 watts) than last time.
- Your HR was almost equal (145 to 146 bpms).
So I see despite the injury and illness set back, your bike fitness is about the same as October...which is great. You were fitter this time LAST YEAR...according to that comparison you are about 4 weeks behind, but I am confident things will ramp up as you continue your progression...Give it a few more weeks!!
~ Coach P
practical question...I am now ramping up with another swim add of CSS work and you mention, 100s and 200s. Would to do 3,000 and simply break it down to WU....then even amounts of the above sets?
Secondly, I have been interested in your latest post on running with power and thinking about getting a stryd. Is it something you think would help in my progression forward?
Dawn
Make sense?
~ Coach P
can you please let me know?
thanks!!
I say no need to run test....you know your Goal Race Pace and we can work towards that. The goal is 8:40s...so it's about building time towards that. I see this friday you put up 5+ at 8:57s...not too shabby!!!!
BTW..had to move the week around a bit so instead of Wednesday run, did bike and swim...and tomorrow is planned run.
Thanks!!
So the tempo run is 2 miles to get loose, then remainder (6 in this case) at 8:40 pace. If you can't sustain that pace, you can run "X" time/distance and then talk a power walk break before you get back to it!
I hope the run was good!!!
~ Coach P
Hello and thanks for the above. Just checking in on things to get your guidance on the coming 2 weeks.
CHOO 70.3 is two weeks out, Sunday 21st. Considering injury setback, current goal on this one is to have fun and not re-injure the calf as A race is still IMMT. I would still like to do a reasonable time and not just waste the time/money of going....however at the hint of pain in the calf...I will pull things back to save myself for August.
On a broader perspective, I have put down 2 weeks of 27 miles of running each and pleased with it. Body comp getting more in check, currently at 61 vs our target of 60. Overall run pace is not as speedy as we need so working towards that and can tweak going forward. I am balancing between pushing and not breaking. I can still feel the injury in the background but hasn't been painful.
General strategy on training runs....I have tried to start out slower to give my leg enough warm up time. Try to push later in the runs to up the speed. Understand still not at 8.40 average pace across but still want to build to it.
So, my question is regarding the next two weeks of training considering race...but also ultimate goal of MT.
1. Run..this week is 20 miles, next 15. Planning 8mi tempo this Wednesday..fill in rest. Next week, does the 15 include the 13.1 of the race...so only 2 miles of running on race week?
2. Bike - plan shows 7 hours/4x this week. That would mean 2 pretty big days this weekend although the EN plan shows 2.5 hour bike on Saturday...nothing Sunday. Can you let me know which is preferable? Next week shows 8 hours, 4x..same question, assume the 8 hours includes race hours?
Appreciate thoughts!!
Dawn
As for your hack plan, I didn't build in a race consideration...so....
- Run 20 this week, next week you can run 2x for 3-4 each, then the race.
- Bike 5h this week, with longer ride on the weekend being easy, not hard. Next week follow the race week bike plan.
Let me know if you need more help!~ Coach P
have a great day.
Perfect...really like the direction you are headed in!
~ Coach P
thoughts?
Here is a quick video in my analysis for you: https://goo.gl/aA5kQ3
The only edit I can see making is having you drop that heart rate a little sooner on the bike. But you're one was still very consistent, especially giving how much we had to adjust your training. Again, I am pleased. This is a good first race of the year for you.... If you have links to previous half irons that you want me to compare, feel free to put them here!
race rehersal...as you said, I have not actually ridden outside this year so last long rides were May 13 and May 6th if you want the closest to a race rehearsal comparison. I really struggle with long rides downstairs so very excited the weather is changing! I don't think my indoor performance is as strong as I really could be.
Other 70.3 comparisons...that would be great to have a look. 2016 was Maryland, June 12th. Weather was 90 degrees and no shade. Going in felt strong on bike and ended up blowing up on the run. Looking back, I think I went out to quick which is what I aimed to change this year. Before that, Sunday July 19th, 2015 was Racine 70.3.
please let me know by comparison and would love to set up a live chat from there to talk in more detail.
have a great day!
The big edit for you is to move to a focus now on the Tempo stuff through mid-July (FTP / ABP), then we transition to the Race Pace Plus.
So this is weeks 10, 9, 8, and 7....or IM Weeks IM 11, IM 12, IM 13, IM 14....so INSTEAD of doing long Sat and long Sun, I want 3 hours-ish on BOTH DAYS with most work in the .8 to .85 IF range (Half IM effort). Remember we are all on Zwift at 8am on Sundays if that helps...once you are into IM Wk 15, you can get back to the Long Sat and ABP sunday....okay?
~ Coach P
So my next question is on the running. This week clocked 30 miles and if you look at my stats, especially on Thursdays split run I am at 8.40 pace or better once I get warmed up. In general however...you have me about 30 miles per week for the next few weeks. If Thursday is a split run of 75/75 minutes as per the advanced plan...I should do 16-17 miles. If Sunday is supposed to be 8 miles with a bike...that's 24ish in total leaving only 6 miles for the rest of the week. Is that correct? I know we want to balance frequency with volume so thought to reach out.
Appreciate thoughts!
have a great night.
lets do this...
week 1: 75 / 30 spilt, Sunday 8, rest of runs distributed across the week.
week 1: 60 / 60 spilt, Sunday 8, rest of runs distributed across the week.
By the time you get to the third week, hopefully the pieces have approved of it or the drop rate has dropped. Lots of work to come!