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Jubal Dais Official 2017 Coach Thread
Hi Coach Patrick,
Just creating Micro Thread
Just creating Micro Thread
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#1 - Bike Focused: Saturday as planned, Sunday MTB to take over part of long run. So for a 90' run, you could MTB for 90' and then "brick run" off it, maybe with a bit of intensity.
#2 - Run Focused: Do the MTB bike on Saturday compiling total Zone 4 time (2 x 12' = 24' in Zone 4, etc) over the course of that ride. Sunday Run as planned.
OS Wk5 Thur: I'm only able to do the bike workout, due to time. Is it OK to switch the 35 min run to Friday morning? Should I do the workout as planned or remove the strides?
I started the OS in wk4 and my FTP is 206(217 for 20 min). Now on OS wk6 with next FTP test wk 8. Workouts are getting easier after 2 weeks. I'm using Trainerroad EN OS workouts. Should I continue with same intensity or increase by 5%?
I did a 5% FTP increase today 2/14 and my legs are too beat to do the brick run. Is the run supposed to be on tired legs or is run later in the day okay?
You can increase for sure... The bike is the safest place to do it. There are repercussions of course, as your legs are telling you.
You can run a bit later...but let's stick to the +5% for now through the test. Your legs should adjust, but don't force early runs.
This is the _good_ work!
~ Coach P
I'm in OS Wk7 and my left inner shin is sore, non dominant leg. It started bothering me last weekend on a hilly long run. I've never had shin splints before, even when I was up to 50 mi/wk last fall. Not sensitive to touch, feels sore under skin. Also bothers me a little bit on the bike. I will foam roll, ice, and use compression. Right shin is also a little sore. Should I continue to run and avoid hills/intensity or take a few days off from running?
Thanks
Jubal
On the flats only please. Let's keep it as simple as possible to see if that is, in fact, the problem.
Did you make any changes to your footwear? Sometimes something as small as a new pair of shoes can really trigger the problem.
Also did you notice anything when you're foam rolling? As in are your calves supertight?
I caught the flu bug on Friday and am out of commission probably till Wednesday. What is the strategy for resuming training in OS wk10? Take it easy and no intervals till the weekend?
You might be able to do some zone three (instead of the scheduled zone four) on the weekend. Give that a shot. If for some reason you are still not 100%, then do these workouts for time only as well. In that event, I would expect you to be back to 100% by the following Tuesday.
I'm finally back to 100% in OS wk 12, but I feel I need more volume for the OS wk 14 half Mary and upcoming century ride in May. It took a while to get my lungs back. Is it OK to move the Sunday 90 min run to Friday, so I can do a long bike instead? Weather is warmer in NY and more daylight. Will I be OK for half Mary without a long run? I've also been stretching calves (gatrox and soleus) 2x a day and my shin pain went away.
Ex:
-Wed 90 min run + 40 min swim
-Thur 60 min bike + 40 min run
-Fri 90 min run + 40 min swim
-Sat 2hr bike + 40 min run
-Sun 4hr bike + 40 min run
-Mon 40 min swim
I would prefer that you drop a swim on that day and run 45 minutes in the morning and 45 minutes at lunch or evening. Splitting up that run is very effective... and the safest way to build those miles, think about it.
You're weekend of cycling looks great. I would not run on Sunday just keep it to the bike!!!!
Let's check in on Monday to see how you feel!
Here's what I did/plan for this week:
-Mon: 40 min swim
-Tue: 45 min bike + 40 min run
-Wed: Busy day of work, so day off
-Thu: Split run: 45 min am, 30 min pm
-Fri: 100 min TRP run
-Sat: 1hr bike (30/30 VO2)+ 50 min Z2/Z3 run
-Sun: 5hr bike (Bear Mtn: Highlands, NY)
How was the Sunday ride!?
~ Coach P
https://connect.garmin.com/modern/activity/1668222971
I have a flat Half Mary on Saturday to finish out the OS. Should I do a more run race focus week Tue(90min run), Wed(Tue Bike + 45min run), Thur(60min Z2/Z3 run), then rest Fri. Race is Sat. Sun(Sat 2hr bike due to Easter)?
That bike is total beast mode...I hope you are rested, and that you have a pacing plan for the race (we recommend 3/7/3, information in the run wiki here).
If you need anything else before the race, please use the red chat button on the main EN site!
~ Coach P
Currently in week 10 of IM Plan for LP. Ran a Half Mary on Sunday and tweaked my right hammy. Actually left hammy got tight during the race, but now right hammy is sore. Feels like a strain. Did not run Mon/Tue. Very sore during easy swim Mon. Day off Tue. Will only do easy runs this week starting Thur. Maybe do a swim/bike focus week instead. What do you think?
The higher up the strain, the worse the situation...so where is it?
Rest now, and I suggest nightly HOT BATHS with ICE breaks:
- Sit in hot bath for 5 mins...then stand up...
- Ice massage hammy (hold cubes, go up / down) for 2'
- Repeat above twice more for a total of three times.
No need to push the run right now...the 13.1 means you have earn run "rest" until next week. Also, maybe cut out flip turns for right now in case that bothers your hammy!Please keep me posted!
~ Coach P
New kit looks and fits good
As for Syracuse week, the guidance in how to add a 70.3 into your plans here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Self-Coaching+Manual+-+DIY+Guide+for+Adjusting+You
check out the "inserting a race – templates" section towards the bottom! You get to choose the options based off of the priority of Syracuse.
Just completed my camp week at L.P. Course got very windy on 2nd bike loop. Will run 404 front with disc cover instead of 808 front. Keane descent was rough, will need to situp on curvy sections. I hit 50+ mph.
Looking at next week, i have all day on 4th of july to train, so want to move things around. How does this look for week 18:
-Mon swim
-Tue Race rehearsal sbr
-Wed bike intervals + brick
-Thu 2hr long run
-Fri swim
-Sat bike long + brick
-Sun bike long + brick
I like your modification for next week, my only concern is that those Wednesday intervals might suffer. If you were still tired and Wednesday don't worry about pushing the effort and instead just get the bike ride down for time. Good luck!
https://endurancenation.vanillacommunities.com/discussion/23553/jubal-dais-race-report-ironman-lake-placid-2017#latest
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Your Notes
Age 40, just finished IM Lake Placid in 14:56 due to electrolyte and stomach issues. Just signed up for IM LP 2018 and am motivated to be faster and execute better.
Your Races
Your Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button.
Learn more about each plan on the Training Plan Central Page.
Coach Notes
So great to meet you in Lake Placid. In overall I think you had a good racing to your stomach oneself. That happens more often than people would like. Especially when you don't have a sense of how the decisions you're making around effort and nutrition will impact you later in the day. As you become more experienced, you not only iterate and make better nutritional decisions, but you also start racing "smoother." Just thinking back to my first two years of racing makes me shudder!
When you are ready, ideally after this week, you can load up the half planning through Atlantic City. You don't really need to worry about the running, I wouldn't run longer than an hour. But I would spend time on the bike and put extra energy into sorting out your nutrition. I'm happy to talk to you through that more here if you have specific questions.
Once you're through Atlantic City it's recovery until October and then we start doing the small basic steps that will build your engine for next year with our Run Durability Program (RDP). We can also talk body composition at the time if you think it will help.
Let's get to work!
~ Coach P
Congrats on the Kona slot! Sub 5 bike split is impressive at IMMT.
It was hard to build up my bike/run mileage after IMLP and also a 2 week vacation in Cali before IM Atlantic City 70.3, where I faded as the day went on. My training had a lot of intensity, but not enough volume. Nutrition worked fine on bike/run, strictly gatorade and a cliffbar chew every 30 min. I always seem to cramp at the beginning of the run(inner quad, VMO), so I took a salt tab, walked a little and was fine. I pee'd 1x after bike ride in T2, so i don't think I was dehydrated. Maybe just need more salt.
I will really focus on RDP and body comp over the next 3 months. My run week avg over last year was 15 mi