@Coach Patrick many thanks again! Practical question then. In the morning, it's tough for me to get outside so I may need to do the longer one on the treadmill. The afternoon one I can get outside. Is it best to keep it as it is...long run am treadmill....second run outside.....or better to flip...i.e., shorter run in the am then longer in the pm when I can get outside?
i imagine there is benefit in doing long in the am even if on a treadmill but let me know your thoughts.
@Dawn Cass - you are right, logistically it's easier to do the longer run in the morning and more ideal… But we have to balance that with the "cost" of running indoors longer. You can put your hamstrings at risk.
If there's even a small piece of doubt about your lower extremity health, let's try the short first, long second option and see how you feel on Saturday!
@Coach Patrick thanks for the feedback. Will see what I can do to get outside when possible and if not will flip it. Considering I had to deal with a torn hamstring for a couple years...I certainly don't want to put more stress there then necessary! Thanks again.
@Coach Patrick Hello and hope all is well on your end! Looks like things are super busy with work and some strong training.
Just checking in. If you have a look, I really think my runs are coming on. I am not at 8.40's anymore and after a nice few miles of warm up, I am feeling pretty comfortable keeping the pace around an 8.30 so pleased. Feel free to critique as needed. Last week's first 3 hour bike I was happy at...blocks of 15 minute FTP work felt good. My new FTP is 215 (from 190...best ever 230) (based on a zwift ride where I had a new 20 minute improvement.) Sunday ride felt tired an bike didn't go so well...but paced well on the 8 miler run after.
Swim wise...keeping up the yards each week however feel like my paces are slower than they have been in year's past. Going to try to get in with a coach to have a look but a bit disappointed with it. I may struggle next week to get in 14k as we are going on family holiday in Blowing rock...see below.
At any rate...reason to check in. On the official plan, it's camp week...but on our hack plan, camp week is week of July 24th (week 5) and I have organized my work/life around that. Question I have at the moment is around next week's run and bikes? This week is the last week of split run...60/60 as agreed. Next week should I go long on Thursday...say 1.30 hours...or 2? Cycling...I have been doing 3 hours on each of Sat and Sun to work ABP and FTP. Do I switch up this coming weekend to a longer one...5 hours, then 3?
Finally, for the family vacation, we will be going to Blue Ridge this Saturday and staying in Blowing Rock. I know you hold a camp there (Boone) so expecting there will be some nice riding. Do you have any recommendations for long runs in the area...or places to swim? I will have a look at your camp page as well as I was hoping to get some good riding in with some well known routes. If you have particular suggestions you think would be good..please let me know.
Thanks again Patrick and look forward to speaking!
@Dawn Cass - thanks for the update! I am pleased with the run, and indifferent about the bike in the swim. You don't specify exactly how much snow are you are, but I can't imagine that it's prohibitively dad. At any rate, you will have plenty of time doing the taper to go crazy with your swimming and effectively catch up.
Good call I'm trying to reconcile the training plan with the consult version.
I would like to have you run one hour 45 minutes for your long run this week, and plan on a four hour ride on Saturday and a three hour ride on Sunday. Of course, you are on vacation so I don't want to mess that up either. Blowingrock is really at the top of the hill so there's not a ton of places to run right there. There is a wreck center down in Boone you can swim at if you can't find a suitable open water place.
I strongly recommend you reach out to @Emily Brinkley or @Mike Roberts as they both know the area well and may be able to give you some insider tips. At the very least, expect to drink some fantastic beer.
@Coach Patrick hello and hope all is well! Thanks again for the above..Blue ridge mts were beautiful!
practical question now....I wonder if my weeks are off. I have been planning camp week this week to follow the hack plan, week of 7/24. If I look at the normal plan it's in week 17 which means camp week was last week so I wonder how to juggle this week and next?
i am off work so was planning camp for tomorrow, Wed, Thursday, Friday. Friday being a 2 hour run. The normal plan says we should be doing a 3 hour run however.
question is...is it ok to do camp week this week? Should I plan a 2 or 3 hour run? I need to get a 3 hour in...should that push to next week or is that to close to race?
@Dawn Cass thank you so much for reaching out! Let me pull out your plan here and take a good hard look at it. Bottom line, I am not a big fan of having you do a three hour run. That is all in your brain!
So last week you crack 40 miles on the run, which is epic. This week we need to dial that back down to just 30 miles. So I want a 10 mile run mid week and a 14 mile run this weekend. You can do two other 3 mile runs were you want. The rest of the time is biking. And some swimming!
I made this edit in your plan. Then next week we bring the run back up for one more good week looking at a long run of 16 miles Ideally on Wednesday or Thursday, recover a bit and then The weekend is your final race rehearsal.
@Coach Patrick hope all is well on your end! Quick update and perhaps a cry for help. Last week did the 14 mile run on Saturday. I made it through however towards the end and after the run my calf was very sore. Not sure it's the same problem as the torn tendon of November however it is is the same calf.
@Coach Patrick not sure what happened to the end of my post above however doesn't seem it came through....
continued then. After the run last Saturday, I rested all of Sunday, Monday swim and yesterday swim and bike. I went to see my ART/Chrio guy on Monday as well who said things look tight....going to see him again today. Leg feels much better at the moment however considering it's history, guess I am a bit cautious. It was hurting all of Sunday and Monday but progressively getting better.
So...my question is what do you think we should do the rest of the week? Original plan was 16 miles today (which I am not going to do), Friday long bike and run, Saturday race sim, sunday long bike. Total run miles target 40 for the week.
Considering the above, I was thinking to push the long run closer to the weekend and perhaps try a 5k tomorrow to test things out. Could I do the long run on Friday, race rehearsal on Saturday and long ride on Sunday (I miss one long ride then). What about pushing to Monday...or are we now getting to close to race day?
Got it on the long run...I was thinking the same but just didn't want to admit it!
Will focus on the rides this weekend...and perhaps a swim. I already have 16k yards logged this week so far so could be a record one if that helps at all.
Will check back in beginning of next week and good luck with your final weekend of training as well!
@Dawn Cass - no worries about the bump, and I appreciate you taking the advice. I know how hard it is to not do something at this point in your training, but sometimes that's the best decision. This is not something taken lightly and only something I have learned after years and years of doing the wrong thing!
please continue to do the self-care thing and taking care of your body. Ice, stretch, even the hamstrings. Let's rest that bad boy so it's ready for the work it has been trained to do. Have a good weekend!
@Coach Patrick Hello and how is your taper going?! How are you feeling for MT?
Quick check in on my side....it was difficult however I have listened and have not done any running until today. Saturday and Sunday were both 112 mile rides, plus a full swim on Saturday before the ride. Today was 4,400 yd swim before the 30 minute run. TSS of 1,340 last week after 1,170 week before. Run milage lacking last week of course.
Today's Run report: 30 minutes, didn't push pace, just went out. At about 1 mile I could feel the calf however it actually went away and I had a pain free workout. Now writing this, no pain a few hours after.
Short term question for you: The hack plan has 12 hours of cycling this week...is that correct? Secondly, the normal plan shows an 80 minute run on Thursday. Do you think I should do that one?
Race day question for you: This one we may need to chat next week however I would like to know where you think I should target my run pace/HR for the day. I guess we have 2 scenarios...leg holds out, good day...pacing as if no injury happened and go all out. Scenario 2...leg problems...so I just look to get to the finish line however I can! In scenario 1, we have been targeting 8:40's and if you look back at my training, I have actually felt very good/comfortable at an 8.30ish pace after I have a proper warm up at 9-9.15ish. My HR has been higher than I think it should be...average 150-155 on the longer runs. When I raced CHOO 70.3 I was 155 average but actually felt fantastic and also left a lot in the tank. In general I have been pushing these runs more than I would have normally so perhaps that ties with the HR.
@Dawn Cass - that's a great week....and encouraging on the run. Thanks for the update.
This is week only 8 hours total....3-4 easy easy this weekend so you can eat. Rest as you see fit
no need to run 80 but you can try and see how it goes. Be ready to pull the plug.
Remember first 6 out are as close to bike HR as you can and be nice to the calf on the hills...those miles don't matter. When you turn on the path we can Pick it up....and build it up to the 150s....but you'll know where you feel good and that's where you'll stay.
Biggest thing is being disengaged on first 6....just let them happen then you run!!!
@Coach Patrick thanks again for all the advise. Looking forward to seeing you next week and catching up live! Will give you a shout in the meantime if anything comes up.
@Coach Patrick Hello Patrick - once again many congrats on your race and the road to Kona...very well deserved and excited for you!
I will be writing my race report however wanted to touch on a few key topics with you here before then:
There are a few things I would like to go through with you:
What went “wrong” with the run…..goal was to get ~4 hour and I did a 4:20 which is pretty much similar to what I have always done. I actually think my pacing and strength in training was better than it's ever been
Can I address/change what went wrong on Sunday and improve on it….flip the fitness over and go for a revenge race still this year. If so, which race best suits me and goals.
I think there were 3 main things that went wrong on the run:
Run durability – missed last long run volume and overall wanted more volume for the year then calf permitted – didn’t kill the race but wouldn’t have helped
Nutrition – will elaborate however few key mistakes I see
Falling out of the box – toward the end of the run….mind focused more external than internally on me. Going into the race as well I did have injury concerns…ie, will I be able to even finish!?
Durability – looking back in the last weeks, I think we made the right call by stopping to preserve the calf. In the end, my injury was NOT the problem on the day. Would I have liked to be more healthy from last December…of course. This we can address starting this winter and into next year.
Nutrition – few issues I see:
Tried for the first time the wake at 2am method and go back asleep. I make my own smoothies normally before a training ride but with the amount of calories in the ones I make, I had to consume 48oz at 2am for 515 calories. Back to sleep to wake at 3;45 to eat a banana and a little bit of porridge. I felt extremely full after all of this and still felt full at the team photo. I think it was to much volume….perhaps calories ok but my system couldn’t handle that volume.
Stopped eating 30 minutes before end of bike after taking last gel. (Bike nutrition gel every 30 minutes, salt every hour, cliff block at hour 1 and 4 instead of gel.) Should I have loaded up with more calories before stopping? I thought I read you should stop eating before the run..but didn’t think about if I should have doubled up on the gel before the “break”
Forgot to have a gel at the start of the run…I always have one to start a run in training and racing. First one at 45 minutes….that means a total of 1:15 without ANY nutrition to start the run. Only small sips of GE / water at aid stations..skipped first aid station on run completely.
Had gels every 45 minutes/caffeinated. Salt at 1, 2, 3, and 3:45 hours. Sip of water and GE every mile.
At around mile 14 I started to feel woozy and blacked out (slightly) twice within a short period of time. I was incoherent and knew things were not right. I ate something and took some GE. I pushed through.
On the bike path around the second loop, I started to get foot cramps. Never happened to me before but my toe started to curl under. I was worried about this so took a salt tab immediately.
Falling out of the box:
I think this is actually related to 1 & 2 above. I thought a lot on the run how difficult it felt…and started to get upset with myself because it was slow. Previous races at this pace I felt great. Got upset.
Saw 3 ladies in my age group pass me on the second loop. I got more and more upset I was so slow relative to them. They looked fresh…I felt dead!
I would be interested in hearing your take on the above. At the moment I would love to do another race this year as I think a lot of the above can be addressed and changed pretty easy.
Not sure I can swing a major trip to Cabo however CHOO and Louisville are easily doable for me from a personal logistical point of view.
@Dawn Cass - it was so great to race and hang out with you and your better half this weekend. So much fun, and I can't stress enough how pleased I am with your performance considering how things played out.
As you mentioned, I am disappointed that we don't have heart rate data for you. We have to sort that out!
Going back and taking a look at your bike, it seems super strong and well paced. May be a bit strong at the outset, but you were still able to get your heart rate up at the end and that's the most important thing to me in terms of being an indicator of good pacing.
And when we look at the run you were very strong to the first half and then really suffered in the second. It was hot for sure, but likely a problem with your nutrition that you've covered. Having better run Fitness doesn't mean that you will automatically be faster on race day, that nutrition problem is way more important.
1. No more 2 AM method, it's too much. Stick with what works for you, and I'm happy to walk you through that with you if you need more input on it.
2. You should continue your bike nutrition according to your time schedule. So if you were due for a gel at a 30 minute mark you should've eaten it. Given how we want to piece the bike And run, there's not a lot of difference there.
3. You should add a small banana to your plan coming out of 22. You should be able to eat at least half to 3/4 of it. This will help settle your stomach.
We don't eat gels by time on the run Eat them by distance because 45 minutes between food is too long. In your case, eating a banana out of traditional means you should be able to eat gels at Miles 2, 5, 8.
We also don't drink water on the run. You should be grabbing 2 cups of Gatorade endurance to combine them and drinking that whole thing as you walk your 10 steps. Please no water.
I mentioned those gatorlytes to you, when you start to feel Woozy in the stomach or head, you should plan on crashing a packet of those in a cup of Coke and starting to get in the good stuff. Coke is your fastest path to quick acting calories which you desperately needed in that situation.
When you cramp like that, or you get tingly hands, you need to have a banana. You're low on potassium and your body is craving it.
4. On falling out of the box, that is 100% normal. It is very hard to remain disconnected and this passionate from what's happening around you while you're working. I try to think of myself as more of a machine than a human and trying to put those emotions aside. You simply don't know what's going to happen to those women and instead of being disappointed that you're being passed by them, you should be hatching a plan for how you're going to get them back in the last 5K. In other words you don't try to start running faster now, but you start eating and drinking and prepping for what you gonna do with the end when they are faltering.
At that stage of the game it's all mental. They are putting on their best face and their best steps for the next 30 seconds to put doubt in your heart. You would, of course, do the same to them. That's how the game is played. But who knows what they look like when they had that Nexsen station. You need to stay focused on the process, preparing yourself nutritionally and mentally for the hurt and the last 5K. Try to let them not get too far away so they stay in range of your attack! We can talk more soon.
@Coach Patrick Hello and thanks for all the valuable advise above....appreciate the feedback and look forward to implementing.
Reason for the post is to get your thoughts on my plan for the coming weeks. I am basically looking to follow you on your Kona plan...which is my revenge plan! Thinking about long rides:
Week of Sept 4th = Weekend of 9/10th, this weekend...should be 1 long, 1 ABP => thinking to turn this into 2 long (6ish hours) with 40 min run after each....reason for this is in 2 weeks time I will be in CHOO supporting Julian, I will basically miss a week of cycling so perhaps a good idea to get more volume in now?
Week of Sept 11th = Weekend of 16th/17th => 2 long as per the revenge plan; 2x8 mi run as per plan
Week of 18th = Weekend of 23rd/24th => no cycling (could manage 1 FTP ride on trainer Monday pm). I am actually traveling for work and then CHOO so will be without a bike from Sept 19th-25th. Should we turn this into a run focus week...I will be able to get this in easier. In CHOO..we will have the girls with us so main role will be cheerleader for Julian and babysitter for girls so will not run while he is cycling. Plan says 2x10 miles running...could try to make that happen.
thinking a bit more about next week and the lack of cycling during CHOO. I could actually take the trainer and get some hours in...say 2-3hr ABP over that weekend. Would I be better off doing that or as said above, turn the week into a run focus and look to do a 1.5-2hr run instead of the bike.
@Dawn Cass I like the idea of extending the rides this weekend to stock up on the big bike work. Then when you are in Chattanooga we make a run for this week. By then most of the big bikes will be done and you will be ready to do some decent consistent runs.
Besides, you can get a great workout and running done in an hour where is you would never leave the house if all you could ride was an hour.
so that week would have two longer runs, maybe started early while everyone still sleeping so Julian is not on the hook too much. All the other days could be short frequent runs in the 30 to 40 minute range which should be easy to get done.
@Coach Patrick Hello and hope all is well on your end in the run up to Kona!
Just a quick check in on the coming week to get your thoughts. Last week I managed 30 miles running, with 2x 1.5hours. No cycling or swimming due to work and Chattanooga travel as planned.
For this week, target 2x long runs. Assume i keep these to 1.5 hours each? Or 12 miles each? (unfortunately my 1.5hours does not get me 12 miles!) On the revenge plan, it shows Saturday long ride and Sunday ABP. I wonder since I didn't ride at all last week, should I be shooting for 2x long rides Sat and Sun? What about the bricks after...should I limit the milage or look to do ~60 minute after the long ride or keep to smaller runs apart from the 2x long.
@Dawn Cass - You must be the best trip ever, because Julian crushed it. So impressive!
Stick with the 2 x 1.5 hour runs, those are best for you.
I agree with two longer rides this weekend. If you want to you can warm up before, then join in the ABP ride, and then extend it afterwards. A lot of people did that last week. Call at 112 and then 100. Yes to running off of both, but keep it in the 4 mile range, nothing too fancy.
@Coach Patrick Thanks for the above...and the webinar on LOU last night. I found it very helpful and will probably watch the recording again before race day.
On training...did one long run at 1hr 35 min for 11 miles and it was the first time since MT I felt like I really had my legs back. I still feel there is residual fatigue however.
Will see what the weather does this weekend. I plan to join the ABP rides at some point however have to admit 100 miles inside on the trainer is just more than my brain can handle!
Comments
i imagine there is benefit in doing long in the am even if on a treadmill but let me know your thoughts.
Dawn
Hello and hope all is well on your end! Looks like things are super busy with work and some strong training.
Just checking in. If you have a look, I really think my runs are coming on. I am not at 8.40's anymore and after a nice few miles of warm up, I am feeling pretty comfortable keeping the pace around an 8.30 so pleased. Feel free to critique as needed. Last week's first 3 hour bike I was happy at...blocks of 15 minute FTP work felt good. My new FTP is 215 (from 190...best ever 230) (based on a zwift ride where I had a new 20 minute improvement.) Sunday ride felt tired an bike didn't go so well...but paced well on the 8 miler run after.
Swim wise...keeping up the yards each week however feel like my paces are slower than they have been in year's past. Going to try to get in with a coach to have a look but a bit disappointed with it. I may struggle next week to get in 14k as we are going on family holiday in Blowing rock...see below.
At any rate...reason to check in. On the official plan, it's camp week...but on our hack plan, camp week is week of July 24th (week 5) and I have organized my work/life around that. Question I have at the moment is around next week's run and bikes? This week is the last week of split run...60/60 as agreed. Next week should I go long on Thursday...say 1.30 hours...or 2? Cycling...I have been doing 3 hours on each of Sat and Sun to work ABP and FTP. Do I switch up this coming weekend to a longer one...5 hours, then 3?
Finally, for the family vacation, we will be going to Blue Ridge this Saturday and staying in Blowing Rock. I know you hold a camp there (Boone) so expecting there will be some nice riding. Do you have any recommendations for long runs in the area...or places to swim? I will have a look at your camp page as well as I was hoping to get some good riding in with some well known routes. If you have particular suggestions you think would be good..please let me know.
Thanks again Patrick and look forward to speaking!
Dawn
I would like to have you run one hour 45 minutes for your long run this week, and plan on a four hour ride on Saturday and a three hour ride on Sunday. Of course, you are on vacation so I don't want to mess that up either. Blowingrock is really at the top of the hill so there's not a ton of places to run right there. There is a wreck center down in Boone you can swim at if you can't find a suitable open water place.
72 miler - Check out my Route
You can Ride on the parkway either way...but no real amenities on it for stopping.
practical question now....I wonder if my weeks are off. I have been planning camp week this week to follow the hack plan, week of 7/24. If I look at the normal plan it's in week 17 which means camp week was last week so I wonder how to juggle this week and next?
i am off work so was planning camp for tomorrow, Wed, Thursday, Friday. Friday being a 2 hour run. The normal plan says we should be doing a 3 hour run however.
question is...is it ok to do camp week this week? Should I plan a 2 or 3 hour run? I need to get a 3 hour in...should that push to next week or is that to close to race?
help!!!
So last week you crack 40 miles on the run, which is epic. This week we need to dial that back down to just 30 miles. So I want a 10 mile run mid week and a 14 mile run this weekend. You can do two other 3 mile runs were you want. The rest of the time is biking. And some swimming!
chexk out tp.com
so with that...I assume I stick with camp week this week, i.e. Swim/bike/run tomorrow with bike being 112 mi or 6 hours, run being 10 mile brick?
Thursday another 112 miles or 6 hours
Friday 14 mile run.
sprinkle in some swimming and get to 30 miles running. I already did 6 miles this am.
think I am all set now!!
onto the final few weeks.
not sure what happened to the end of my post above however doesn't seem it came through....
continued then. After the run last Saturday, I rested all of Sunday, Monday swim and yesterday swim and bike. I went to see my ART/Chrio guy on Monday as well who said things look tight....going to see him again today. Leg feels much better at the moment however considering it's history, guess I am a bit cautious. It was hurting all of Sunday and Monday but progressively getting better.
So...my question is what do you think we should do the rest of the week? Original plan was 16 miles today (which I am not going to do), Friday long bike and run, Saturday race sim, sunday long bike. Total run miles target 40 for the week.
Considering the above, I was thinking to push the long run closer to the weekend and perhaps try a 5k tomorrow to test things out. Could I do the long run on Friday, race rehearsal on Saturday and long ride on Sunday (I miss one long ride then). What about pushing to Monday...or are we now getting to close to race day?
Appreciate help!!
no long run for you. Period.
Not it worth it. Your body is all set and you've got a ton of run in you, considering.
You can do two long rides (swim pre one ride?) but no running again until next Tuesday. We'll see how you feel then.
Its not worth it this close!!
Thanks for the message....appreciate it.
Got it on the long run...I was thinking the same but just didn't want to admit it!
Will focus on the rides this weekend...and perhaps a swim. I already have 16k yards logged this week so far so could be a record one if that helps at all.
Will check back in beginning of next week and good luck with your final weekend of training as well!
please continue to do the self-care thing and taking care of your body. Ice, stretch, even the hamstrings. Let's rest that bad boy so it's ready for the work it has been trained to do. Have a good weekend!
Hello and how is your taper going?! How are you feeling for MT?
Quick check in on my side....it was difficult however I have listened and have not done any running until today. Saturday and Sunday were both 112 mile rides, plus a full swim on Saturday before the ride. Today was 4,400 yd swim before the 30 minute run. TSS of 1,340 last week after 1,170 week before. Run milage lacking last week of course.
Today's Run report: 30 minutes, didn't push pace, just went out. At about 1 mile I could feel the calf however it actually went away and I had a pain free workout. Now writing this, no pain a few hours after.
Short term question for you: The hack plan has 12 hours of cycling this week...is that correct? Secondly, the normal plan shows an 80 minute run on Thursday. Do you think I should do that one?
Race day question for you: This one we may need to chat next week however I would like to know where you think I should target my run pace/HR for the day. I guess we have 2 scenarios...leg holds out, good day...pacing as if no injury happened and go all out. Scenario 2...leg problems...so I just look to get to the finish line however I can! In scenario 1, we have been targeting 8:40's and if you look back at my training, I have actually felt very good/comfortable at an 8.30ish pace after I have a proper warm up at 9-9.15ish. My HR has been higher than I think it should be...average 150-155 on the longer runs. When I raced CHOO 70.3 I was 155 average but actually felt fantastic and also left a lot in the tank. In general I have been pushing these runs more than I would have normally so perhaps that ties with the HR.
Appreciate thoughts!
This is week only 8 hours total....3-4 easy easy this weekend so you can eat. Rest as you see fit
no need to run 80 but you can try and see how it goes. Be ready to pull the plug.
Remember first 6 out are as close to bike HR as you can and be nice to the calf on the hills...those miles don't matter. When you turn on the path we can Pick it up....and build it up to the 150s....but you'll know where you feel good and that's where you'll stay.
Biggest thing is being disengaged on first 6....just let them happen then you run!!!
thanks again for all the advise. Looking forward to seeing you next week and catching up live! Will give you a shout in the meantime if anything comes up.
Travel safe!
Hello Patrick - once again many congrats on your race and the road to Kona...very well deserved and excited for you!
I will be writing my race report however wanted to touch on a few key topics with you here before then:
There are a few things I would like to go through with you:
I think there were 3 main things that went wrong on the run:
Durability – looking back in the last weeks, I think we made the right call by stopping to preserve the calf. In the end, my injury was NOT the problem on the day. Would I have liked to be more healthy from last December…of course. This we can address starting this winter and into next year.
Nutrition – few issues I see:
Falling out of the box:
I would be interested in hearing your take on the above. At the moment I would love to do another race this year as I think a lot of the above can be addressed and changed pretty easy.
Not sure I can swing a major trip to Cabo however CHOO and Louisville are easily doable for me from a personal logistical point of view.
Appreciate thoughts!
Going back and taking a look at your bike, it seems super strong and well paced. May be a bit strong at the outset, but you were still able to get your heart rate up at the end and that's the most important thing to me in terms of being an indicator of good pacing.
3. You should add a small banana to your plan coming out of 22. You should be able to eat at least half to 3/4 of it. This will help settle your stomach.
We also don't drink water on the run. You should be grabbing 2 cups of Gatorade endurance to combine them and drinking that whole thing as you walk your 10 steps. Please no water.
When you cramp like that, or you get tingly hands, you need to have a banana. You're low on potassium and your body is craving it.
4. On falling out of the box, that is 100% normal. It is very hard to remain disconnected and this passionate from what's happening around you while you're working. I try to think of myself as more of a machine than a human and trying to put those emotions aside. You simply don't know what's going to happen to those women and instead of being disappointed that you're being passed by them, you should be hatching a plan for how you're going to get them back in the last 5K. In other words you don't try to start running faster now, but you start eating and drinking and prepping for what you gonna do with the end when they are faltering.
At that stage of the game it's all mental. They are putting on their best face and their best steps for the next 30 seconds to put doubt in your heart. You would, of course, do the same to them. That's how the game is played. But who knows what they look like when they had that Nexsen station. You need to stay focused on the process, preparing yourself nutritionally and mentally for the hurt and the last 5K. Try to let them not get too far away so they stay in range of your attack! We can talk more soon.
Hello and thanks for all the valuable advise above....appreciate the feedback and look forward to implementing.
Reason for the post is to get your thoughts on my plan for the coming weeks. I am basically looking to follow you on your Kona plan...which is my revenge plan! Thinking about long rides:
Week of Sept 4th = Weekend of 9/10th, this weekend...should be 1 long, 1 ABP => thinking to turn this into 2 long (6ish hours) with 40 min run after each....reason for this is in 2 weeks time I will be in CHOO supporting Julian, I will basically miss a week of cycling so perhaps a good idea to get more volume in now?
Week of Sept 11th = Weekend of 16th/17th => 2 long as per the revenge plan; 2x8 mi run as per plan
Week of 18th = Weekend of 23rd/24th => no cycling (could manage 1 FTP ride on trainer Monday pm). I am actually traveling for work and then CHOO so will be without a bike from Sept 19th-25th. Should we turn this into a run focus week...I will be able to get this in easier. In CHOO..we will have the girls with us so main role will be cheerleader for Julian and babysitter for girls so will not run while he is cycling. Plan says 2x10 miles running...could try to make that happen.
Thoughts how to handle?
Hello and hope you had a good weekend!!
thinking a bit more about next week and the lack of cycling during CHOO. I could actually take the trainer and get some hours in...say 2-3hr ABP over that weekend. Would I be better off doing that or as said above, turn the week into a run focus and look to do a 1.5-2hr run instead of the bike.
appreciate thoughts!
so that week would have two longer runs, maybe started early while everyone still sleeping so Julian is not on the hook too much. All the other days could be short frequent runs in the 30 to 40 minute range which should be easy to get done.
Thanks for the feedback...like the plan. How long do you think the long runs should be 2x 1.5 hours?
Hello and hope all is well on your end in the run up to Kona!
Just a quick check in on the coming week to get your thoughts. Last week I managed 30 miles running, with 2x 1.5hours. No cycling or swimming due to work and Chattanooga travel as planned.
For this week, target 2x long runs. Assume i keep these to 1.5 hours each? Or 12 miles each? (unfortunately my 1.5hours does not get me 12 miles!) On the revenge plan, it shows Saturday long ride and Sunday ABP. I wonder since I didn't ride at all last week, should I be shooting for 2x long rides Sat and Sun? What about the bricks after...should I limit the milage or look to do ~60 minute after the long ride or keep to smaller runs apart from the 2x long.
Thoughts?
Thanks a lot!
As always, 100% excellent Nutrition please.
Thanks for the above...and the webinar on LOU last night. I found it very helpful and will probably watch the recording again before race day.
On training...did one long run at 1hr 35 min for 11 miles and it was the first time since MT I felt like I really had my legs back. I still feel there is residual fatigue however.
Will see what the weather does this weekend. I plan to join the ABP rides at some point however have to admit 100 miles inside on the trainer is just more than my brain can handle!
Will chat soon.