Coach Patrick – I made a fair amount of forward progress the past week. I managed 17 hours of training for the first time in several years. My TSS was over 900, and I did not feel overly fatigued. I think a large part of this is the run/walk protocol.
Swim: One OWS of 1:30, 3800 m, an OWS of 1 hour (5 x 500, over and back the width of the lake), and a half-hour recovery swim. 3 hours, 7200 meters, with my OWS time improving.
Bike: One mountain ride of 4:09, 48 miles, 5300’ (all in one climb of 2:28, 0.8 IF); one hilly route of 3:12, and one iTT of 24’ for FTP work. 8.7 hours, 112 miles. The climb featured a number of segment PRs (I’ve done this every year since 2015), including the big one, the HC climb of 18 mi/5000’ in 2:20 @ VAM of 637 (take that, Mt Ventoux!) I’m feeling pretty good about what this indicates about my cycling fitness.
Run: 4.7 hours, 21.8 mi. My Long run was split, 11K/1:25 in the AM @ 12:26, and 5.3K/40’/12:09 in the PM, both outside. Using the run/walk model, I am gaining confidence every week in being able to manage the run come race day. Interspersing determined walk segments leaves me MUCH less fatigued and sore both after the long run, and over the course of the week.
Body Comp: ended the week down two pounds d/t body water % @ 57.5 instead of my target 58.5. I’ve learned over the years that 0.5% body water change = 1 pound weight difference. Accounting for this, I’m holding steady, just need to chug some fluid today and tomorrow.
Wellness check: Saw the urologist on Friday. Urinary tract infection present, but that does not rule out a bladder stone, which can cause infections. Currently being treated with antibiotics, will get an ultrasound next week to check for a stone, and follow up with the MD Aug 25th or so. Symptom-wise, I’m feeling better while swimming and running, which is my main worry at the moment. Given the time-line of all this, I will not be facing a procedure to remove a stone (if there is one) until after Kona. My knees felt so good this week, I almost forgot to comment on them! Also, I’ve been taking Monday’s as an optional “rest” day, which means Body Work and maybe a recovery swim and/or run of 30’ each. But I’m always ready to drop a workout if I feel I need to. E.g., I’d penciled in a 30’ run last night, but dropped it as I felt a little tired after the big effort on the climb that morning.
PMC: above 900 CTL for the first time since I switched to Run/Walk. TSB is -16, ramp 1.4. I’m satisfied with making slow progress here, aiming for two weeks mid-Sept for a volume pop in biking.
Upcoming week – will be complicated by the intersection of weather (it might rain on Friday for the first time in nearly two months) and family duties, so I may have to juggle days. Swim – hold the time steady, try to increase the distance just a little.
Bike – Another iTT for primed FTP, a longer ride (~ 4:20) in the mountains, and another lowland ride of 2-3 hours. Again, looking at only a slight increase in time/effort.
Run – I’d like to add a half hour total to my split long run, for 2:30 total, while adding maybe 15’ total to my other runs. All while keeping the pace in the 12-13 min/mile range. As you suggested, it’s absolutely true that, unless I warm up my knees with some easy work (not simply stretching), I notice my left knee takes a awhile to perk up. So starting my first segment as a walk, and increasing the pace over that first five minutes, is working well. Also, if I stop moving for even a minute (which I did on Saturday’s long run to take off and fold up a windbreaker half-way through), my left knee takes a while to get back into things. Lesson: don’t stop moving!