Continuing to discover my current limits.
Last week: Swim x 2 OWS 1 hr & 1:10
Bike: 1 x VO2 set of 7x 2′(2′) @ 1.10-1.20 IF; 1 mtn ride of 47 mi/5200’/3:36, 2 good climbs @ 1 hour & 30′
Run x 6, 24 miles, including “long” run of 8.5 mi/90′
I’d planned another swim and another bike, but was either fatigued or torn up when the time came. Specifically, I bagged a planned two hour bike after Sunday morning’s long run. Main reason – I fell (in the grass/dirt) half-way thru the run, and got road rash on both elbows, as well as being a little mentally shook up.
Wellness report: Apart from cumulative fatigue… (1) my knees are OK. EXCEPT the day after the long run, I bagged a planned 30′ run as my left knee would stop hurting up after 0.5 km/5′ walk/jog warm-up. (2) More significant is the bladder stone I mentioned last post. No problems during the shorter runs, but again had hematuria after the long run. I’m contemplating switching to weekly hikes of 2+ hours instead of the runs. And I really need a walk/run plan for the 26.2 miles on race day.
PMC: I fell short by about 120 TSS, due to dropping the planned swim and bike. I’m not sure what I can sustain over the next two months. I may have to lower my expectations.
This coming week, I’m still doing the Get Faster plan. Mountain bike ride will be 4+ hours, and OWS will be 1 hr 30′. I’m not sure how I’m going to handle the long run. I’ll try again to get 3 swims, 5 shorter runs, a bike VO2 session, and a third bike.
Coach Reply:
Al Truscott yes, 100% we want to focus on locking in that run and toggling the paces and durations for success. From a macro perspective I like the idea of being conservative now and treating a ratio that is sustainable and allows you to rebuild your training mode. From that platform we can make decisions as to whether or not we want to modify things based off of what your body can handle.
The spreadsheet, I can’t believe he still had it!, It’s on my laptop. And I’m still making modifications for my eventual reply to you on the strategy.
Don’t force the intensity too much even though you’re on the flatlands with extra hard work. Nothing wrong with giving your body time to adapt, if required, to additional time on your feet by being cautious with the bike intensity.
In other news, would love to hear some of your strength goals as well if you have any. That’s also important.