Take Monday, Tues, Wed off, do whatever you want Thurs-Sun
Recommend you do 4-8wks of the OS plan, or whatever brings you to 12wks out from your HIM.
Then load up the 12wk HIM plan for this second HIM.
Coach Rich:
Ok - so 9 weeks of the OS plus 12 weeks of the HIM plan will bring me to my next HIM race. I just watched your week 1 Intro to the OS plan where you explain that the 1st 8 weeks are building speed, the next 6 work on VO2 max, and the last 6 on speed again.
My question is should i be doing the:-
1. first 9 weeks of the OS plan,
2. the last 9 weeks,
3. or some other combo such as wks 1-3 then 9-11 then 18-20?
Quick Question... Where can I find an explanation of the following terms: Race Sim #1 Race Sim #2 Big Day Week Could you please send me a link or reference. Thanks Carl B.
Figured I would share my plans and see if you had any thoughts or comments. I'll probably cram a few more races in during my HIM build, but try to not race at all during IM build (maybe one olympic or one half marathon if I need something to keep the mojo).
Also, maybe you guys could create a Kona and Clearware group, thread, etc... we already have a few people qualified and I'm hoping to see more soon as HIM season and St. George are coming.
RnP It seems several people were busy over the weekend with the season plan I have the following questions with mine.
I am on the beginner plan doing IMC as my A race. I started biking in the November OS but running with the January OS. I have one week left in the November OS (ending 3/21) and will have completed 11 weeks of running at that time.
My thoughts are as follows, one maybe two weeks off the bike from 3/22-4/4. I will probably pick up some swimming while continuing the run and limit the cycling much like trainsition. Technique/drills only for the swimmmingas I have not been in a pool much over the last 2.5 years. When I come back to cycling 4/5 I was thinking of picking it up at week 14 and test, should I start at week 1?
Other problems with my season. I have a local sprint tri that falls on the last Sunday of week 2 of transition 6/6. I would assume it's a dumb idea to do this race as there is testing in week 1 of race prep cas I read it?
Will the OLY hamper my IM later as I won't get in the long ride for week 24?
A couple months ago I posted on this thread about what to do in the OS while I was recovering from a running injury. I took your advice and added 1-2 extra bike sessions per week while on the 8 week running hiatus. The 8 week run hiatus ended early February so it's been about 5 weeks now of slowly ramping up my run mileage and intensity. I'm feeling really good about my progress to the point where I'm now ready to begin throwing in the intensity of the OS run workouts
So...where do I pick up the run workouts? I'm in the January OS starting week 11 this week. For the run work, should I go back to week 1 and progress through the 20 week OS run sessions? OR pick up in week 11 where I am now? Or do something else?
I saw phenomenal gains in my Vdot last OS so I want to realize those gains again through the OS run sessions. With 9 weeks to go until the end of my bike OS, 13 weeks to my first big race of the season (HIM) and 25 weeks to IMWI how to I approach my run plan?
I know the EN opinion is pretty strong on not racing in the 8-10wks prior to your IM, how much this carries over to HIM? My early season race is IM 70.3 KS on 6/6/10 which out here in the Midwest is really just the start of the race season. I'd like to get a race in prior just to get back into the groove but it would definitely be during the race-prep stage of the HIM plan.
Was thinking about doing Bluff Creek Olympic on 5/23, is an Oly two weeks before the HIM a bad idea? These early season races, even including the 70.3 really are just for fun/motivation for me, my real priority is IMWI in Sept.
No...stay in the OS plan. If you like, you can build a 3-3.5hr long ride and 1.5hr long run into your schedule...or you can switch over to the 20wk IM plan. Just set it to end on IMUSA.
Fine to do the HIM. Go to the Wiki and Recent Changes. I put up a "self-coaching guide" last week with advice on inserting races into your calendar.
Don't recommend the C race in June. You need to be focused on IM training and volume, not a C-priority Oly.
@Jim, to be safe, I think you should start with Week 1 and then consider fast forwarding the run program if you feel you're up to it. That way, you start safe but may only need to do x/20wks vs all 20wks of the OS run work.
@Trevor, if you are VERY confident with your HIM execution then fine to skip the RR (I think it's two weeks out) and race instead. If you are racing with power, and this is your first time, HIGHLY recommend you not race and do the RR instead.
@Carl, Race Sim = Race Simulation or Race Rehearsal. A workout where you basically practice everything you'll do on race day: pacing, nutrition, gear, bike setup, etc.
Big Day = a big day of training.
Details of these workouts will be in your training plan. We put them in this planning spreadsheet so you can plan for them, ie, get a green light from the family to not miss these very important training sessions.
Don't think you need the half Mary in May. You will have raced Boston a month earlier...pretty sure you don't need another test of your running fitness.
Skip both RR's and use the C race as an RR.
If Racine is an A-race, you'll need to stand down HARD after the IMWI camp in order to rest for it, especially after the beating I plan to give you....
Good idea, we'll great Transition Week 1, 2 as plans that you can load up yourself.
Yes, you have time for 2x transition weeks.
Depends on where your head is. If you can "take" another 4wks, gopher it. If not, don't.
Thanks for the good words! Many have NOT paid their on bets with us. About to fire up my BMX bike and ride from EN door to door, wanting my $2 (name the movie)
Fine to do the race and either swag the test, or don't test. Pretty sure you'll know yourself/where are you are by then and won't need a formal test.
Ok to do the Oly in June. See the Self Coaching Guide in the Wiki for ideas here. Might consider riding/running for a bit after the race and still getting in your long ride that week, if you can fit it in.
Don't think you need the half Mary in May. You will have raced Boston a month earlier...pretty sure you don't need another test of your running fitness.
Skip both RR's and use the C race as an RR.
If Racine is an A-race, you'll need to stand down HARD after the IMWI camp in order to rest for it, especially after the beating I plan to give you....
Everything after Racine looks good!
Thanks Rich, very helpful stuff.
If I run Boston hard I wont do the May half, but if I talk Boston easy I would like to race the half .. .plus I really enjoy racing half marathons. We'll see what happens in Boston and if P convinces me to go easy or I convince him to run hard.
I'm looking forward to the July camp even if it means hard rest before Racine.
Thanks for the good words! Many have NOT paid their on bets with us. About to fire up my BMX bike and ride from EN door to door, wanting my $2 (name the movie)
One of my favorites and most-quoted of all time....Better off Dead!
Hi Coaches, I am not sure if I picked the correct plan. I just finished 20 weeks OS for IM Lake Placid. This is my first IM. I picked a 20 week IM plan ending on July 25th, the day of the race. Is that correct??? ALso, I did send you another question on the "what do I do this week" forum asking about transition week. I am the one coming off surgery. So if you could let me know if I #1 got the right plan and #2 what I should do about transition, I would greatly appreciate it. Thanks, Barbara
Hey Dana or anyone else that might understand this.
Just worked through Season planning tool and went to schedule calculator. Is this a tool we should be able to customize. I think it is a great tool and would like to input my custom info, but was not able to. Am I doing something wrong??
I'm trying to figure out when to leave OS and transition to an HIM mode. I read the "when to transition" guidance and am on the fence... I'm a few weeks behind the Jan OS crew due to surgery (week 9 bike and 6 run) so, in my case my options are: (1) exit OS at week 18/15 to do 4 weeks of HIM training; (2) exit at week 16/13 for 6 weeks of HIM; or, (3) exit at week 14/11 for 8 weeks of HIM...
When I joined EN, I would have said I was intermediate but I've had back-to-back accidents (keeping me down, but not entirely out) beginning in late Aug. I'm a new EN'er and I'm looking for the most bang for my buck and hoping to improve my HIM time at Eagleman in June! Although I'm new to long course tris, I've done 5 marathons and my first HIM last year (Eagleman), finishing in 5:50.
In late Aug I had a bike crash and sprained my ACJ. That kept me from running or biking (except stationary) until late October and from swimming altogether. In late December I had another mishap and ended up having surgery to repair a tendon in my hand... long story short, I can run now and ride my trainer without any problems (no outdoor riding until I can hold my bike). I'm getting back in the pool to try to regain some endurance (can do 250m before switching to kick and rest my hand).
Sorry if I've bored you to tears... What do you think about my transition timeframe from OS to HIM? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). or do you think 4 weeks will get me there? Thanks in advance!
Sorry if this has been addressed, but there 26 pages of posts here, and I can't read every one... and my search foo is not strong, as it has failed to yield an answer.
My 20 week IM Outseason ends this week. I'm signed up for LP on the 25th of July. That means I have 18 weeks (after this week) to get ready. Having read other posts by Rich (primarily), you're suggesting at least the last 10 weeks of the IM plan for intermediates and advanced peeps to prep for an IM. What's your recommended course of action here for me (intermediate)? Should I repeat Outseason work until 10 weeks to go, or should I do the 20 week plan and lop off 2 weeks? I have no other races scheduled before IMLP, but DO have some potential supported centuries/75+ milers I can/want to do.
RnP:
Please ignore the above-post. Apparently, I suffer from head-in-ass disease. If I had actually clicked on the previous page, I would have seen my exact question answered.
Oops. I goofed on my season training plan and realized I was off by 1 week. Below is my corrected plan. Now I only have 3 weeks of general prep before starting Race Prep. So my projected self supported Asheville trip will have to move to the 4/26 week and do White Lake on that Saturday. Right? Would also like to add the inaugural Outerbank 1/2 Marathon to the schedule for a cool t-shirt. Will that screw me up? Note, vacation weeks I have to whole week off to train and do husband/daddy stuff.
Hey Dana or anyone else that might understand this.
Just worked through Season planning tool and went to schedule calculator. Is this a tool we should be able to customize. I think it is a great tool and would like to input my custom info, but was not able to. Am I doing something wrong??
Barbara
Barbara -
You absolutely should be able to customize that....it's what you see everyone else posting to the forum in the season planning threads. I think I replied to you in the other thread, but basically you will want to take a break (2 weeks), using the transition plan (linked from your dashboard under "move/change plan" link), then do 1-1.5 of the general prep before going into the final 12 weeks of race prep.
I'm trying to figure out when to leave OS and transition to an HIM mode. I read the "when to transition" guidance and am on the fence... I'm a few weeks behind the Jan OS crew due to surgery (week 9 bike and 6 run) so, in my case my options are: (1) exit OS at week 18/15 to do 4 weeks of HIM training; (2) exit at week 16/13 for 6 weeks of HIM; or, (3) exit at week 14/11 for 8 weeks of HIM...
When I joined EN, I would have said I was intermediate but I've had back-to-back accidents (keeping me down, but not entirely out) beginning in late Aug. I'm a new EN'er and I'm looking for the most bang for my buck and hoping to improve my HIM time at Eagleman in June! Although I'm new to long course tris, I've done 5 marathons and my first HIM last year (Eagleman), finishing in 5:50.
In late Aug I had a bike crash and sprained my ACJ. That kept me from running or biking (except stationary) until late October and from swimming altogether. In late December I had another mishap and ended up having surgery to repair a tendon in my hand... long story short, I can run now and ride my trainer without any problems (no outdoor riding until I can hold my bike). I'm getting back in the pool to try to regain some endurance (can do 250m before switching to kick and rest my hand).
Sorry if I've bored you to tears... What do you think about my transition timeframe from OS to HIM? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). or do you think 4 weeks will get me there? Thanks in advance!
I think that you should do more of the Race Prep stuff given your track record right now. IOW I dont think squeeze 3 more weeks out of you will result in material gains. So go with the week 14/11 exit and we can always make you work harder later!
Oops. I goofed on my season training plan and realized I was off by 1 week. Below is my corrected plan. Now I only have 3 weeks of general prep before starting Race Prep. So my projected self supported Asheville trip will have to move to the 4/26 week and do White Lake on that Saturday. Right? Would also like to add the inaugural Outerbank 1/2 Marathon to the schedule for a cool t-shirt. Will that screw me up? Note, vacation weeks I have to whole week off to train and do husband/daddy stuff.
Thank,
George
December OS Start
11/30/2009
1
12/7/2009
2
12/14/2009
3
12/21/2009
4
12/28/2009
5
1/4/2010
6
1/11/2010
7
1/18/2010
8
1/25/2010
9
2/1/2010
10
2/8/2010
11
2/15/2010
12
2/22/2010
13
3/1/2010
14
Vacation: Antigua
Vacation
3/8/2010
15
3/15/2010
16
21 Mar Shamrock 1/2 Marathon
3/22/2010
17
Vacation
3/29/2010
18
4/5/2010
19
Testing
4/12/2010
20
18 Apr Flying Pirate 1/2 Marathon
4/19/2010
21
24 Apr Big Ride Day
4/26/2010
22
1 May White Late HIM
Testing
Vacation
5/3/2010
23
5/10/2010
24
16 May Race Sim #1
Vacation
5/17/2010
25
5/24/2010
26
5/31/2010
27
6 Jun Race Sim #2
Testing
Vacation
6/7/2010
28
6/14/2010
29
6/21/2010
30
27 Jun IMF
Vacation
6/28/2010
31
Vacation
7/5/2010
32
7/12/2010
33
7/19/2010
34
7/26/2010
35
Vineman
Vacation
8/2/2010
36
8/9/2010
37
George -
I think you are still fine, although you'll have to tone down expectations for white lake. Otherwise you look fine to me...as long as you chill on that half mary. that week do sundays ride as work only on thursday, then sat ride as usual, sunday run only, maybe a light spin/yoga session in PM to stay loose...then the monday after is swim only...Kapish?
Comments
RnP,
Do you have a recommendation on which week to do a Big Bike Week? I have the option of Race Sim #1, Race Sim #2, or Big Day Week?
Also, I still can't figure out how to paste the EN spreadsheet into this window. So, here is the link.
spreadsheets.google.com/pub
http://spreadsheets.google.com/pub?key=tWWJr_g32R47EmuCKZ17mrg&single=true&gid=0&output=html
Thanks,
George
Coach Rich:
Ok - so 9 weeks of the OS plus 12 weeks of the HIM plan will bring me to my next HIM race. I just watched your week 1 Intro to the OS plan where you explain that the 1st 8 weeks are building speed, the next 6 work on VO2 max, and the last 6 on speed again.
My question is should i be doing the:-
1. first 9 weeks of the OS plan,
2. the last 9 weeks,
3. or some other combo such as wks 1-3 then 9-11 then 18-20?
Thanks
Grant
Where can I find an explanation of the following terms:
Race Sim #1
Race Sim #2
Big Day Week
Could you please send me a link or reference.
Thanks
Carl B.
Hey Guys,
Figured I would share my plans and see if you had any thoughts or comments. I'll probably cram a few more races in during my HIM build, but try to not race at all during IM build (maybe one olympic or one half marathon if I need something to keep the mojo).
Also, maybe you guys could create a Kona and Clearware group, thread, etc... we already have a few people qualified and I'm hoping to see more soon as HIM season and St. George are coming.
Thanks,
Matt
Hi, guys! I've had this done for awhile, but since we're headed to end of Nov. OS, my type A personality just wanted someone to "check it out"!
And a few q's follow: (don't know why colors aren't showing...I was pretty proud of my un-computer savvy-ness that I figured it out!)
11/2/2009 1
11/9/2009 2
11/16/2009 3
11/23/2009 4
11/30/2009 5
12/7/2009 6
12/14/2009 7
12/21/2009 8
12/28/2009 9
1/4/2010 10
1/11/2010 11
1/18/2010 12
1/25/2010 13
2/1/2010 14
2/8/2010 15
2/15/2010 16
2/22/2010 17
3/1/2010 18
3/8/2010 19 Johnny's 5 miler
3/15/2010 20
3/22/2010 21 Transition week #1
3/29/2010 22 Spring Forward 9.3 Miler Transition week #2
4/5/2010 23 purple
4/12/2010 24 purple
4/19/2010 25 Muddy Sneaker 1/2 Mary Trails purple
4/26/2010 26 purple
5/3/2010 27 green for next 12 weeks
5/10/2010 28
5/17/2010 29
5/24/2010 30
5/31/2010 31 Big Weekend?
6/7/2010 32
6/14/2010 33 LP Rally (RR #1)
6/21/2010 34
6/28/2010 35
7/5/2010 36 Race Rehearsal #2
7/12/2010 37
7/19/2010 38
7/26/2010 39 IM USA!
My q's:
1.in 2.0, I looked: is there choice for "transition"?
2. Is 2 weeks of transition too much or do I have time?
3. I'm thinking the last 4 weeks (16-20) of OS to repeat for general prep (purple weeks). Is that a good plan?
think that's it!
You guys rock...sbux coming soon...as soon as I find my wallet...4 minute PR in 5 miler from last year!
I HEART EN!
RnP It seems several people were busy over the weekend with the season plan I have the following questions with mine.
I am on the beginner plan doing IMC as my A race. I started biking in the November OS but running with the January OS. I have one week left in the November OS (ending 3/21) and will have completed 11 weeks of running at that time.
My thoughts are as follows, one maybe two weeks off the bike from 3/22-4/4. I will probably pick up some swimming while continuing the run and limit the cycling much like trainsition. Technique/drills only for the swimmmingas I have not been in a pool much over the last 2.5 years. When I come back to cycling 4/5 I was thinking of picking it up at week 14 and test, should I start at week 1?
Other problems with my season. I have a local sprint tri that falls on the last Sunday of week 2 of transition 6/6. I would assume it's a dumb idea to do this race as there is testing in week 1 of race prep cas I read it?
Will the OLY hamper my IM later as I won't get in the long ride for week 24?
Thanks
Gordon
Hey guys,
A couple months ago I posted on this thread about what to do in the OS while I was recovering from a running injury. I took your advice and added 1-2 extra bike sessions per week while on the 8 week running hiatus. The 8 week run hiatus ended early February so it's been about 5 weeks now of slowly ramping up my run mileage and intensity. I'm feeling really good about my progress to the point where I'm now ready to begin throwing in the intensity of the OS run workouts
So...where do I pick up the run workouts? I'm in the January OS starting week 11 this week. For the run work, should I go back to week 1 and progress through the 20 week OS run sessions? OR pick up in week 11 where I am now? Or do something else?
I saw phenomenal gains in my Vdot last OS so I want to realize those gains again through the OS run sessions. With 9 weeks to go until the end of my bike OS, 13 weeks to my first big race of the season (HIM) and 25 weeks to IMWI how to I approach my run plan?
RnP / All,
I know the EN opinion is pretty strong on not racing in the 8-10wks prior to your IM, how much this carries over to HIM? My early season race is IM 70.3 KS on 6/6/10 which out here in the Midwest is really just the start of the race season. I'd like to get a race in prior just to get back into the groove but it would definitely be during the race-prep stage of the HIM plan.
Was thinking about doing Bluff Creek Olympic on 5/23, is an Oly two weeks before the HIM a bad idea? These early season races, even including the 70.3 really are just for fun/motivation for me, my real priority is IMWI in Sept.
Ok, who F#$$ed up this thread with long link, no return, etc?
Grrrrrr
No...stay in the OS plan. If you like, you can build a 3-3.5hr long ride and 1.5hr long run into your schedule...or you can switch over to the 20wk IM plan. Just set it to end on IMUSA.
Fine to do the HIM. Go to the Wiki and Recent Changes. I put up a "self-coaching guide" last week with advice on inserting races into your calendar.
Don't recommend the C race in June. You need to be focused on IM training and volume, not a C-priority Oly.
Grant, do the first 9wks. Jumping into Week 10 (or whatever) would be a big shock to your system. Week 1 is Week 1 for a reason. Start there.
George, do it the week of 4/19, ending with the Big Day on the weekend.
@Jim, to be safe, I think you should start with Week 1 and then consider fast forwarding the run program if you feel you're up to it. That way, you start safe but may only need to do x/20wks vs all 20wks of the OS run work.
@Trevor, if you are VERY confident with your HIM execution then fine to skip the RR (I think it's two weeks out) and race instead. If you are racing with power, and this is your first time, HIGHLY recommend you not race and do the RR instead.
@Carl, Race Sim = Race Simulation or Race Rehearsal. A workout where you basically practice everything you'll do on race day: pacing, nutrition, gear, bike setup, etc.
Big Day = a big day of training.
Details of these workouts will be in your training plan. We put them in this planning spreadsheet so you can plan for them, ie, get a green light from the family to not miss these very important training sessions.
@Matt, notes:
@Dana,
Thanks for the good words! Many have NOT paid their on bets with us. About to fire up my BMX bike and ride from EN door to door, wanting my $2 (name the movie)
@Gordon,
Thanks Rich, very helpful stuff.
If I run Boston hard I wont do the May half, but if I talk Boston easy I would like to race the half .. .plus I really enjoy racing half marathons. We'll see what happens in Boston and if P convinces me to go easy or I convince him to run hard.
I'm looking forward to the July camp even if it means hard rest before Racine.
One of my favorites and most-quoted of all time....Better off Dead!
I am not sure if I picked the correct plan. I just finished 20 weeks OS for IM Lake Placid. This is my first IM. I picked a 20 week IM plan ending on July 25th, the day of the race. Is that correct??? ALso, I did send you another question on the "what do I do this week" forum asking about transition week. I am the one coming off surgery.
So if you could let me know if I #1 got the right plan and #2 what I should do about transition, I would greatly appreciate it.
Thanks, Barbara
One more thing. I picked the Beginner IM 20 week plan.
Thanks, Barbara
Hey Dana or anyone else that might understand this.
Just worked through Season planning tool and went to schedule calculator. Is this a tool we should be able to customize. I think it is a great tool and would like to input my custom info, but was not able to. Am I doing something wrong??
Barbara
Hi RnP!
I'm trying to figure out when to leave OS and transition to an HIM mode. I read the "when to transition" guidance and am on the fence... I'm a few weeks behind the Jan OS crew due to surgery (week 9 bike and 6 run) so, in my case my options are: (1) exit OS at week 18/15 to do 4 weeks of HIM training; (2) exit at week 16/13 for 6 weeks of HIM; or, (3) exit at week 14/11 for 8 weeks of HIM...
When I joined EN, I would have said I was intermediate but I've had back-to-back accidents (keeping me down, but not entirely out) beginning in late Aug. I'm a new EN'er and I'm looking for the most bang for my buck and hoping to improve my HIM time at Eagleman in June! Although I'm new to long course tris, I've done 5 marathons and my first HIM last year (Eagleman), finishing in 5:50.
In late Aug I had a bike crash and sprained my ACJ. That kept me from running or biking (except stationary) until late October and from swimming altogether. In late December I had another mishap and ended up having surgery to repair a tendon in my hand... long story short, I can run now and ride my trainer without any problems (no outdoor riding until I can hold my bike). I'm getting back in the pool to try to regain some endurance (can do 250m before switching to kick and rest my hand).
Sorry if I've bored you to tears... What do you think about my transition timeframe from OS to HIM? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). or do you think 4 weeks will get me there? Thanks in advance!
RnP:
Sorry if this has been addressed, but there 26 pages of posts here, and I can't read every one... and my search foo is not strong, as it has failed to yield an answer.
My 20 week IM Outseason ends this week. I'm signed up for LP on the 25th of July. That means I have 18 weeks (after this week) to get ready. Having read other posts by Rich (primarily), you're suggesting at least the last 10 weeks of the IM plan for intermediates and advanced peeps to prep for an IM. What's your recommended course of action here for me (intermediate)? Should I repeat Outseason work until 10 weeks to go, or should I do the 20 week plan and lop off 2 weeks? I have no other races scheduled before IMLP, but DO have some potential supported centuries/75+ milers I can/want to do.
RnP:
Please ignore the above-post. Apparently, I suffer from head-in-ass disease. If I had actually clicked on the previous page, I would have seen my exact question answered.
Move along. Nothing to see here.
RnP,
Oops. I goofed on my season training plan and realized I was off by 1 week. Below is my corrected plan. Now I only have 3 weeks of general prep before starting Race Prep. So my projected self supported Asheville trip will have to move to the 4/26 week and do White Lake on that Saturday. Right? Would also like to add the inaugural Outerbank 1/2 Marathon to the schedule for a cool t-shirt. Will that screw me up? Note, vacation weeks I have to whole week off to train and do husband/daddy stuff.
Thank,
George
Barbara -
You absolutely should be able to customize that....it's what you see everyone else posting to the forum in the season planning threads. I think I replied to you in the other thread, but basically you will want to take a break (2 weeks), using the transition plan (linked from your dashboard under "move/change plan" link), then do 1-1.5 of the general prep before going into the final 12 weeks of race prep.
P
I think that you should do more of the Race Prep stuff given your track record right now. IOW I dont think squeeze 3 more weeks out of you will result in material gains. So go with the week 14/11 exit and we can always make you work harder later!
P
George -
I think you are still fine, although you'll have to tone down expectations for white lake. Otherwise you look fine to me...as long as you chill on that half mary. that week do sundays ride as work only on thursday, then sat ride as usual, sunday run only, maybe a light spin/yoga session in PM to stay loose...then the monday after is swim only...Kapish?
P