ok, 6 weeks, maybe....(till IM Canada) Patti needs to cram it all in!

Patricia Rosen

Much of my month of June was eaten up with work.  got a long ride in on Wednesday (about 60 miles) but will be doing camp week this upcoming week.  Thoughts!  My butt still hurts but I'm better, that is another story!  ended up getting Kenalogue shots though thought I was headed for the knife!  

Coach Patrick

@Patricia Rosen -  is there anything you do that's not epic?   I am excited to hear that you are "back." As you know, the easiest place to get started again it's on the bike… But that sounds like you might have to modify that option. Keep the first week relatively easy so that you have room to adapt and then you can pick things up for the next three.

 General breakdown for these types of weeks are:

*20% swim

*50% bike 

*30% run

let me know if you were thinking about modifying that ratio above because of your nether regions.

Patricia Rosen

Awesome!  "Nether" regions are better.  It was 104 degrees outside with higher perceived temperatures (109) so my run got taken out.  Worked all night and did office work today.  Tomorrow is 12 hours shift, next day is 12 hours shift.  (I do core work every day so that is good)  will run before I go to sleep tonight.

Monday will be great and shift work is much reduced.  (only one shift next weekend!)
Routine office stuff that will not absorb all of my time.  (I mostly do consulting for attorneys on exposure at worksite or impairment)  so other than testifying I can move that stuff to any time)  Most of June is like that... so I will try to Run in the AM due to the heat and do cycling near the convenience stores with  Beer Caves....  (that is not Bear Caves )

Thanks Coach!!!

Coach Patrick

@Patricia Rosen -  your ability to get it all done still amazes me. Good call on the core work.

What you really need right now is a good dose of consistency, so with no work really until the weekend let's get into a good groove this week.

 That will really jumpstart things and hopefully "re-ignite" the fitness you already have!

Patricia Rosen

yesterday I did a loooong ride! lots of climbing... trying to find a 20 mile climb but only have 2 to 3 mile climbs with flats in between.  I stayed in the JRA and BOC mode although I didn't need to...   and had a thunderstorm int he middle where I had to stop.  It was 98 degrees to start with probably about 103 with heat index but thanks to the storm was able to ride at about 90 for a while before it heated up again.  burning toes (typical for super long rides) and some achiness in back and neck, but otherwise okay...  terribly long!  too much BOC with fun and wonderful descents that lowered work effort.  This new Felt is very stable!

Should I do hill repeats this next week?  There are some nice hills that are 3 to 13%... but only about a mile total

Coach Patrick

@Patricia Rosen -  wow that is a crazy ride. I never thought of praying for storms to drop the temperature so I could write again! All this heat training is making you super tough.

You can absolutely do some hill repeats if you like, but I still want another long ride on the weekend. Not necessarily hard, but just a good long ride.... so pick an easier course please.

Those hill repeats can be done at your race Watts +10% to 15%. so if you go water 100, then he would do these between 110 and 115. Alternate doing some of them in the aero bars and some of them sitting up. Don't do more than 30 minutes of "hard work" here.

And of course, Run frequently and swim long!