Hack my OS!

jhbinsc

Hey guys, looking for some input on hacking  my NOS based on my work schedule/SAU's/etc. Quick background and goals: Racing in M45-49AG and looking to be on podium/KQ at IMCDA. Zero prior athletic background but running since 2000 and swimming/cycling since 2001. I am a physician and have reduced my hours to allow for maximum training/recovery and have basically unlimited SAU's as wife is also a triathlete and very understanding. I have a great deal of aerobic base from past 10 yrs as I was a Friel/Going Long disciple and love to train/race. In the past I have raced 20+ running road races and 12+ tri's annually and think the results have been admirable but am looking to finally have a KQ. I've done 7 fulls w/ PR of 9:50 (IMF '07) and best placing of 69th overall at IMMoo in 2009 w/ a 10:12. Been close but no cigar. HIM PR 4:23 @ ;IMAGS 2010 and last 3 HIM's were sub 4:30 mostly based on adequate swim/run and superior bike legs. Was 5th best bike split at IMAGS out of 3200 entrants despite being handicapped by having to start in 2nd to last wave and having to pass way to many cyclists w/ marginal handling skills! I suspect I'm made more for HIM than IM distance but hopeful I can gain a KQ through superior execution and support of my EN Haus teammates.

I get a weekly massage, stretch well at least 5x/wk, have access to an ART doc, eat more than adequate protein, take ice baths after hard runs. I've also focused on my weight and getting down to bare minimum body fat this past year. Used to race near 160 lbs but now low 150's past year. Pretty much I do any and everything I can think of to recover better but am open to suggestions. Plus my wife just got her doctorate in physical therapy.

My work schedule is a busy MONDAY which precludes any workouts mostly due to work hours and associated stress. Wouldn't be a productive effort period! TUESDAY I round at hospital in AM and visit nursing homes in PM but can get in a run before work and ride outdoors before it gets dark. WEDNESDAY I am off and have freedom to do any workout of any duration. THURSDAY is same as WEDNESDAY, off! FRIDAY I work every other Friday alternating days at hospital w/ a partner. SATURDAY and SUNDAY are off and as I said, unlimited SAU's as spouse also is doing her workouts and kids are teens and have their own lives.

I've had some success in past w/ run frequency and set most of lifetime PR's in 2008 off of less than 25 miles/wk average (but 5-6x/wk) while doing only short course tri's that year. 5K PR of 18:13 and half Mary PR of 1:25. Plus I have 2 Weimaraners who need regular runs to prevent them from destroying my house.  Last 2 years I've done Boston and this has really interfered w/ my cycling fitness for months both before and afterwards. No more marathons while doing a full tri season for me. Big volume on bike has always worked well for me AND I have the time, climate and attitude to achieve this so I hate to limit my longest OS ride to 1 hour given my unique situation.

My thoughts for OS are:

MONDAY: OFF

TUESDAY: Run 30' w/ my dogs on trails before FTP bike in PM or do FTP run.

WEDNESDAY: FTP bike w/ ez brick or do FTP run. Have a friend who wants to ride w/ me Wednesdays as well. Can easily add some time to ride.

THURSDAY: FTP bike w/ ez brick. Can easily add some time to ride (Wed or Thurs NOT both days).

FRIDAY: OFF or ez 30' run w/ dogs on trails. Possible optional swim after January 1st. Depends on recovery/legs soreness.

SATURDAY: FTP run or do local 5K or do FTP bike w/ added time (1.5-3 hours total)

SUNDAY: FTP bike w/ added volume (1.5-3 hours total) or do FTP run w/ added volume (1-1.75 hours total). I have a couple of half marathons planned for OS.

I'm planning a BBW in February near end of OS and a full 2 weeks of transition/recovery before 12 week ADV IM plan for CDA. I enjoy racing the local 5K scene for social aspect as well as more entertainment compared to solo efforts. I have a couple of half marathons to help me focus on my run fitness. My preference is to ride Wednesdays and Sundays as I have a pretty reliable ride partner who can hang w/ me while I do my intervals and there is safety in numbers on the roads here. And to do my FTP run Tuesday so I can race if I feel like it on Saturday. Additionally, I have a low threshold to taking an occasional recovery week (or at least an easier M-F) if I'm feeling run down or sick. I am finally recognizing I am 45 yo and may need more recovery than I did a decade ago.

Hope I didn't kill you w/ info overload but I'm also happy to answer any specific questions you may have. OK Haus members, WSM's and RnP, fire away! Thx, Jeff

tuckerm

So what you're saying is that you work 2.5 days a week?!!!??? Jealous.
What did you do last year? IIRC, you were killing it and probably the only reason you didn't qualify at IMC is due to a crash?
Part of me is wondering why you need to hack the OS, especially as you mention you are getting older.
Also, ever think of trying to qualify at a HIM? St Crooix has 50 slots and you say you are more suited to that distance. In your AG in 2011 there were 2 qualifiers. 4:47 and 4:53. Just a thought, plus a nice vacation spot.

morpheus

Jeff, tho I have nothing to offer as far as help, I will be following this thread cuz I'm curious as to what else could be 'upgraded'. I mean, you now have your own phys therapist, for Christ's sake!

looks like you have plenty of base work, coming to EN and racing alot brings the speed work, you seem to be treating recovery with the respect it deserves, looks like you hang in the 14-20 hr training week, and you get great results IIRC...you have even shifted some life stress over to the training stress (by reducing work hours to train more) instead of compounding... you get some of the low stress zen stuff in like running with the dogs....

I'm sure you're gonna get some specific recommendations, but, I have to believe, that you're there. You've put the work in, just keep showing up to the qualifiers. Seems to me that the odds are in your favor that you will KQ on any given day at any given race.

We don't have control over everything out there, can only control the stuff in our box.

Good luck

afrost

Jeff, here's a link to a camp in February. Tony is my husband. He ran this camp last year with a few guys from here - they had a blast and built some serious fitness to take them into stellar seasons. Check it out.

http://ironpineapplellc.com/?page_id=937

---Ann.

jhbinsc

Thx guys. Yes Tucker, I got taken out at IMC at mile 44 and seperated some ribs. Long day! I'm wondering what my "proposed" OS looks like to the Haus. Remember last year I was doing JOS and also the marathon hack for Boston. So I had a pretty good run base prior to 12 week IM plan. Also did a BBW 2 weeks before IM plan started.

Thx Ann, will keep this in mind and share it w/ others who are IMCDA bound w/ me.

tuckerm

@Jeff, yes I remember last season. My thinking is that maybe less is more for this OS. Get yourself faster doing less volume at least initially, then maybe bumping up volumes as you get closer to race prep. BBW a good idea as well.
Oh and find a really cold place to swim, like low to mid 50s to get used to CDA.

rtagher

Jeff, from one physician to another (who is also jealous of your work schedule), it already appears you are somewhat superhuman. I am a seasoned runner, but new to triathlon. But having said that, and from reading all the data you provide (excellent bike splits, and being a fast enough runner to be at Boston) I think your best chances for improvement are in race execution, NOT in significantly changing the OS schedule in anyway other than shifting it into your work week.

Also of note, I agree with ice baths or local application later in the day for bone/joint problems, but for muscle recovery, heat (i.e., regular tub bath) has been shown to work better. I use this and rollers after my harder rides/longer runs with good results. Having a live-in PT doesn't hurt either. Good luck with Kona quest.

Rob

Keith Wick

It seems to me that you're trying to keep your volume up in both run and bike, while trying to get faster. I'm not so sure it's going to work that way for you. Rather than trying to fit all of the FTP bike and run in, I'd suggest one of two things. Do the adv. OS as the plan is written while throwing in a short LRP run just to maintain frequency -or- look at doing a bike focus where you are riding like a maniac 5-6 times a week then a run focus following it (see Coach R's thread about this here: http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7386/afpg/2/Default.aspx#94114

jhbinsc

Good stuff from all. Thanks! @Keith Yes I did see that post from R, very interesting reading.

I am seriously leaning towards adding in more bike volume and likely run volume after the 1st of the new year as I approach the last half of OS. I will be working on fitting OS into my work/life schedule but think my proposal is close to final plan.

Any more suggestion/advice/comments out there???

Gordon Cherwoniak

Jeff,

Some good suggestions out there already.  Beyond the single sport blocks, to you have issues with roof/ceiling on the bike that should be addressed, see coach P's season hack for discussion on this. 

In previous year's OS schedules there were two Saturday bike rides with one longer for those that had outside training available to them.  It was just the standard workout as such 2X8 @FTP 2X15 @ 85%  with the remainder of the ride how you feel but try to accumulate more 80-85% time.  The time for the longer workout was set at 2:30 and I can't really remember the recommendations but believe there was a do not go much beyond 2:30.

Gordon

 

 

 

 

jhbinsc

Good point GW. I likely will increase bike time certainly after 1st 8 week FTP block to gradually add some time in saddle. I like to ride TT bike year round outside and keep neck/back in shape for riding aero for hours on end. I have a disc issue at L5/S1 and also a thoracic issue which are easily dealt with if I consistently ride aero. Trying to come off road bike and into IM block on aero bike abruptly would be very painful if doable at all.

Coach Patrick

I say you consider 14 weeks of OS, followed by a volume pop (Week 1 = much biking, Week 2 = much running, Week 3 = much swimming, Week 4 = Recover), then into the IM plan with option for 1 big tri week (week 6 is best, methinks). I want you short and fast for a while...thinking frequency and speed. I would consider TUES = FTP Bike, Wed = FTP run, Thurs = FTP Bike, Friday = off/dogs, Sat = 5k + 30 to 40' steady running, Sunday = FTP + steady effort (not ABP!!!) no more than 2.5 hrs total.

jhbinsc

Thx P. So week's 15-18 would be B/R/S focus then recovery. What would 19-20 be? Back to OS as written? Then I'm doing 2 week transition and into 12 week ADV IM correct? Or do week 18 OS as recovery then 14 weeks of IM ADV?

Also, would it be ok to do a run or two of 1.5-2 hours in next few weeks prior to half mary on 12/10? Want to kill the half mary 12/10 if possible as it is FLAT as a pancake!

Coach Patrick

AFter the recovery week, you go into the IM plan. As for the half, you JUST RAN ONE TODAY FASTER THAN YOUR TESTED VDOT. If that's not killing something, I don't know what is. Get the volume out of your head...you have a year of miles on your legs. Keep those two key runs to 75 minutes MAX, and focus on easy / steady pace for first half and then a negative split return where you are pushing goal Half Mary pace (or just 5 seconds slower).

jhbinsc

Roger that. Got it. Thx P. On the intensity train and keeping volume low for now!