Coach and I scheduled a call for the end of July; here’s what I told him in preparation for that discussion:
Update in prep for next week’s call:
- Looking back, this will only be the third time(2006/12) I’ve actually done a full 12 week prep focused specifically on Hawaii; other years, I used it as an Race Rehearsal for Arizona. Not this year. I will toe the start line in Tempe, but what I do there is still To Be Determined, and will remain so until I get back home from HI.
- My main goal for the day is to run the whole way, allowing for full aid station walking. A 12′ mile pace is perfectly fine with me, as is a 15 hour total time.
- I am up to 950 Training Stress Score last week, with a CTL of 119 yesterday. Planning on 30 miles of running this week. I have a tentative idea to get to 140 by mid Sept, doing an 18 mile run that week.
- My knee is not getting worse as I try to hit 4 x 5 mi/week, with 1 longer and 1 shorter (brick) run as well.
- My biking is suffering a bit, as I have not been able to hit the mountains yet (it’s RAINING as I type). I did get a volume pop June 19-23, and some speed from a sprint two weeks ago and Oly last weekend. This will be the third week of a 3.5-4 hr/50-60 mi/1800-2000kj ride. Hope to move up from there.
- I am up to 4000 yd OWS this week, and expect to maintain that @ 4-4500 weekly through Sept.
- Not that you need reminding, but I am discovering @ 70, that (a) it’s very easy to do too much or too hard and (b) thus my tolerance for work, which I remember from, say, 10 years ago, is not the same. I think that’s the #1 reason we slow so much in LD triathlon @ this point. Yeah, less testosterone and Human Growth Hormone, and joint fragility. But my limiter is not muscle soreness, and certainly not my cardiovascular systems (My Resting Heart Rate is still sub 40, BP still 110/60), just simple tiredness, in the limbs and overall. Also, its very easy to get behind on hydration from day to day. I realise I’m not special, just stubborn.
- I’d also be remiss if I didn’t talk about longer range planing, for 2020/1. I will race at the International Triathlon Union Short Course World Championship in Edmonton, Aug 23. AND, I just learned last week, that because I was on the podium at the ITU LC WC this year, I do not have to qualify to go back. Since it’s in Almere (near Amsterdam), and I want to go back and see the Rembrandts there, as well as race that distance INSTEAD of doing anymore IMs, I’ve signed up for that race which is Sept 12. Then, somehow qualify for the 2021 70.3 WC in St. George.
Coach summarized the call:
Ok, here are the notes from our call and for what I think a basic week looks like for you. Can you confirm so that I can then get to work in Final Surge? Also, how did you feel about the run / was progression?
Homework Actions
- Compare past Kona races for HR and Time to see how they play out.
- What is the speed on the bike / effort that let’s Al keep HR down and run well on Ali’i.
Current Run Training Status
- Running on cinder track / bike path to baby the knee.
- 30 miles last week but long run was 6miles.
Definition of Success in Kona
- Running between all the aid stations (except Palani)…walk 1 minute in the aid station.
- Under 15 hours for the whole race.
Challenges
- Bike is the big issue…can’t handle the heat, bike back from Waikoloa is brutal. Can’t fight through the wind.
- Can’t get enough fluids in.
Three Disciplines Thoughts as of 07/23/2019
- 2 x 1:15 (4000 yds now) – worries that in Sept and won’t get in OWS….frequency can help here. What will he lose there?
- Currently at 3 to 3.5 hour rides; but looking to September as the chance to really blow that out.
- Run – Frequency sessions. 3 to 4 miles a day; then two of those days will be a bit of speedwork, split long runs to build up the mileage.
Rest Day:
- two 30′ easy sessions with some weights.
- Can take it week by week.
Proposed Basic Week Layout at least through 8/31
- Mon – Zwift Race for about 45 minutes at .95, Run 2
- Tues – OWS, Run 5
- Wed – 1.5h ABP to 2h depending (No run)
- Thu – Thursday 4 to 4.5 hours with buddies, Run 2 miles.
- Fri – Friday Freight Train…good intensity bump but not quite ABP, Run 3 miles
- Sat – Split Long Run Progression
- Sun – OWS, Optional PM Run