Weekly update 9-23-19
First off, the past 9-10 days has me teetering on the edge of overtraining. I took 24 hours “off (4 PM-4PM Fri/Sat), then woke up today/Monday totally fried. NO training at all today, rested so hard, ate, drank, did very minor house cleaning. I’m aiming for a final push the next six days before two week taper. Here is a copy/paste of last week’s plan, with notes in bold:
Monday: accomplished – 55′ recovery swim, 5.5 mile run practicing run a mile/walk a minute @ 10:30 pace.
Tuesday: Swim Sprint Intervals, Bike FTP Intervals (climb the neighborhood hills). Hopefully, rain won’t inhibit. Accomplished
Wednesday: Split 3 hour run, 120’/60′ Accomplished
Thursday: Swim 10 x 400 ( hard to do as red mist @ altitude); 60′ recovery bike. Did the swim, not the bike
Friday: Bike about 6 hours up and down the Fryingpan, run 60′ after Did the bike, ran 45′
Saturday: Bike about 3.5 hrs on Capitol and Snowmass creeks OR Castle & Maroon Creeks, run 30′ Did the run on Sat, the bike on Sun
Sunday: Run: “Taper VO2” vs just run for 50′ Replaced with Saturday’s schedule bike
Totals: 18.25 hours for the week, with the previous weekend, 10 days @ an average of 156 TSS/day. I thought I was being a bit of a wimp, then I noticed that on the EN Strava leaderboard, only @Coach Patrick had put in more time than I the past two weeks (among Ironman trainers.) So I felt OK about taking a day off, and recommitted to the attitude that my race is about spending time in the water, on the bike, and running, not about overall speed. That informs my upcoming week, basically long run, swim, bike:
Monday: REST!!! (scrubbed planned swim and FTP bike)
Tuesday: 2 hour run
Wednesday: Race Rehearsal (we’re calling it a simulation now?). This will be 80 miles on the Rio Grande Trail, then 31.5 miles on the Fryingpan, the final 15 into the wind (it was pretty stiff last week). that’s as flat as I can get it around here, still 3200′ gain.
Thursday: Swim 65-70′, then bike 3.5 hours
Friday: Drive home, run 30-40′ before I leave.
Saturday: Drive home, recovery ride on Zwift when I get back.
Sunday: Swim 85’/3800m. OWS if the lake is still tolerable, the the pool otherwise. Run 30-40′ in the PM
Knee report: My right knee is not getting any worse. I’m able to handle the runs at a very slow (for me, historically) speed, running 1 mile, walking 60″ (or 1/2 mile/30″. Going at a 10:30-45 pace that way. The only pain I get is the first 200-400 meters starting up. After that, I think I generate enough lubrication in the joint to ease the scraping of the rough edges on the cartilege. I AM looking forward to ending my long runs this year, and only doing 10-21k in races.
Other health: I am almost too lean, I feel. I’m down to 64.6 kg, when I’d like to be about 66.5, and race @ 67. Gotta eat, eat, eat on the bike and after the run this week, just to stay even, I guess. Thats tough after hour 4 in the saddle…
Coach reply:
In terms of importance the key workouts are:
- The 3 hour ride on Queen K. You need time in the heat, all easy, but a great jump start to local adaptation (mental and physical).
- A run in from the energy lab to downtown I did this last year and it was mentally great. Start from the Pine Tree Cafe and run back to transition…it’s a 7 mile run and you can do it easy. Will take you 1:20 max? Only session of the day here. Let me know what you think. Hydration belt required, etc.
- Daily runs as you are able just for acclimation…even short 20′ sessions count.
Thoughts?
Me:
Good plan. I am not signed up for Hoala as I tried too late; it was closed to new registrations. I can always bandit it. I’m thinking, though:
Friday – Run from Pine Tree to town. I’d need to either get a ride out there, or ride my bike back to pick up my car parked there. AND remember to bring my Fuel Belt, which I haven’t used in maybe 5-6 years.
Saturday – Ride from Waikoloa to Hawi and back, getting three hours altogether.
Sunday – Swim. The buoys will be up, and I can get the full course in. It may not sound safe, but I’ve done it in training every other time, and the Ocean does not scare me. You may not remember, but I have the option to “wear a wetsuit”, and I’m going to try this with Lava Pants.
Runs – yes, I heard your Kona podcast, and will incorporate this into the plan.
Tomorrow (Wednesday), I’m doing the Race Sim, and will report back on Thursday after I follow that with another ride up Maroon and Castle Creeks before my drive home from CO to WA. I ran 13.11 miles today, and while it’s slow, and my quads felt it, my knees are not swelling like after the Spain and Boulder races earlier this year…
BTW, your workouts this week and last – swim, bike, and run – are scary fast. Here’s hoping you nail the taper, that’s the key now. Try to enjoy it.