Triblog

Coach responds:

Ok, recapping your great notes above…

IM Run Race Lessons

– Early miles matter for HR

– This is 2x in Kona along Ali’i drive.

IM Run Training Lessons

– Target is 25 to 28 mpw, which translates to 30 mpw give or take into the race. 

– Flat running is critical for mileage and run “Safety”

– Recovery is essential.

In addition to the above, I would add:

• I’d prefer cruise intervals (4 x 1k) for “work” on the run vs any hill work whatsoever. I’ll flat running please. 
• We have to keep the run / walk going for the longer stuff. It’s great practice for Kona on both discipline and hydration. And I think that it will help you build safely. 
• I don’t want to miss out on the bike stuff as well…there should be on really long ride day in there, but easy. You are doing great hard work, but we need one day of easy riding but a long day…has to be flat. What would this look like for you and when could it fit? This big aerobic dose is a great low-cost boost to your fitness. 
• One key workout I like folks with run focus to do into Ironman is modifying the traditional Sunday ABP ride to be 90 minutes, and then do a longer race pace brick off of it of 8 to 10 miles. 

I am just putting that out there ^above^ , I am not sure how it would fit and I don’t want to jeopardize the great flow you’ve established. Perhaps our next talking point?

And I write back:

Thanks for zeroing in on the key points I was learning from my data dive.

Regarding the suggestions:

• I’m lovin’ the cruise intervals – they are just the right speed and length to provide work without excess stress. Those plus a day of 8 strides provides all the speed fix my brain needs from running. Both those are on the track or other wise on the flats.

• Long bikes: the IM plan over the next four weeks had five long rides: 4.5, 5, 5, and one week of 2 x 6 hours. Are those the long bikes you are highlighting? Or are you suggesting I add another long bike somewhere, or that I should lengthen one or more of those? Otherwise, I’ll just be following the plan as it’s written.

• Also, I think you are highlighting that I need to get at least some time on the TT bike, and thus the “on a flat course” comment. When I get to Colorado, I have the opportunity to put in 6 hour/100 mi “flat” rides from Aspen-Vail the “flat” way on a regular basis (that’s 1-2% down for 35 miles after the initial drop from home, then 58 miles 1-2% up until the final 11% hill to friends’ condo.) I’ll need to be goaded into doing those earlier long rides on flat courses exclusively, the ones during the upcoming 4 weeks, as it’s (a) incredibly boring to me, (b) I’d have to do it alone, which I hate and (c) it would be in addition to the mountain rides I’m already planning on weekly here over the next four weeks.

• Shortening the ABP ride and adding a 90′ brick after sounds good to me – how does that fit with the long run in the week I do it, and how does it impact the other run days that week. Like you, I seem to have a weekly run mileage max I can handle, and I don’t want to overshoot.

Coach answers back:

1. Yes, we continue to cruise. It’s perfect. 

2. I meant in place of those long rides…riding in the hills makes you stronger for sure, and the social aspect matters. But Kona isn’t hilly hard, it’s mentally hard. And flats are mentally hard. They are boring, solo and can be soul sucking…remind you of an island in October??? Seriously though, those aerobar rides are good, and even better, we can do them with little cost (lower VI, lower HR) than a traditional ride. I would be okay with a September trip down there. So mountains now, but flats to come (in some aspect)

I don’t know how you feel about bike volume, but for any other person I would have them doing CAMP WEEK as two back to back long ride days for that aerobic volume boost. Let me know what you think of it. If you did that in SEPT, then you could do 1 flat ride in first weekend, then normal week of hills, then 2x flat rides in weeks 3 (week 17?) as the final RR part. 

3. Re the ABP plus long brick, this is tough because you have built a great week with rest and recovery. I almost feel as though this would mean too much damage to your week. Perhaps a good compromise is to go brick run of 30’ off of your ABP ride instead of later in the day? Would that alone challenge you enough / help you enough to prepare for Kona? Ideally yes as it would give you more time for recovery between that AM session and the following day (no PM run). Thoughts? 

Also, this week looks like a good “re entry week” so lets roll with it. 

I responded to the Coach’s request for data:

While you were writing your note, I was taking a deep-ish dive into the lead up and race data from 4 of my last 5 IMs: Kona 2014, Kona 2015, MD 2016 and AZ 2018. Here’s an executive summary of what I learned:

• Back in the 2014/15 era, I was racing without HR, so it’s fruitless to learn anything from those races as to my run HR.

• Maryland 16 & Arizona 18 do contain some lessons – or at least confirm what we already know.

• As I noted in our call, my KONA preparations were insufficient for a satisfactory race, either due to a short prep time (14), or a leg which was non functional (15). But the lead in to AZ 18 is helpful, I think.

I looked carefully at my race day HR data in MD and AZ. In MD, I had a “good” run, in that I was still running except for aid stations all the way thru, with two exceptions: there were “lakes”, 11 of them’ on the course, which I walked thru and @ about mile 11, I was giving up. I stopped and talked with my wife, who told me later she asked herself, “What would Patrick say?”. She told me to eat something, so I took a few cookies at the next aid station, and over the next 1/2 hours, brought my pace back up. At Arizona, I was doing fine until about mile 20 or so, when I started walking a bit longer in the aid stations. Mile 21+, I threw up, and while I kept running mostly, I was slowing down.

I looked at the HR files for both the bike and run in each race. For MD, I have no HR data, but my run averaged 116 the whole way, with 115 in the first 30′, and 120 the last 45′. The only dip was a slow build from 100 to 116 during that bad patch I had. My last 4-5 miles were about 30-45″ slower than my first 4-5. I felt good about that run.

At Arizona, my HR on the bike started @ 100 for the first hour, and hit avg 113 for the last hour. But then on the run, the overall average (for the first 20 miles – battery died @ that point) was 113, but 122 for the first 20 minutes. Duh, the HR line goes steadily downwards from that point, hitting 106 in the fifteen minutes before the first extended (3’30”) walk (wherein it was 91).

I think this is useful information to reinforce a strict adherance to the EN dogma about HR management over the bike/run during the race, as well as the need to keep strict control of effort all along Ali’i.

I’ve also got some thoughts also having reviewed the 12 weeks prior to each race (up to but not including the final taper week), but I;ve got to take my sister to the airport, so I’ll be back at ya tomorrow.

Here’s my summary of what I learned looking at my data during the twelve weeks before Kona ’14, ’15, LP ’15, MD ’16, AZ ’17, and Boulder ’19…there is a striking correlation with miles per week running, and my ability to successfully execute the run. The two Konas and Boulder, I was @ 21-22 and failed miserably. IM MD I was at 28+ miles per week, and was able to execute. Lake Placid: I was @ 24.4 and ran 25 miles, faltering in the last one. IM AZ 18, I ran 23.5, and faltered in the last 4.

I went back to my hugely successful runs of about 10 years ago, and found that I was running 25-ish miles a week.

A main goal is to train enough, but just enough to have a successful run in Kona, without putting my knee into a hole during training. That number seems to be 25-28 mpw. Since at least two weeks will have 18-20 miles (next week, and the week of Sept 8), that means I need to shoot for 30 mpw otherwise. I am there now, and have not noticed any worsening of my knee pain or swelling.

This exercise has been useful to get me out of the house and onto the trail or track as needed to get my mileage in.

Current training status – Last week (week before IM LP, from your perspective):

Monday: Weight room 25′; run 3.33 mi

Tuesday: PT 75′, Run Cruise intervals 4 x 1km @ 7:57 >> 7:36 pace; 70′ social ride @ IF 0.73

Wednesday: OWS 53′; Run 2 mi @ 22′, bike 100′ @ 0.7

Thursday: Mountain Goats, 5600’/50 mi/4 hr 10′ with a 60′ interval @ 0.9/2200′, OA 0.74

Friday: Zwift recovery ride 75′ @ 0.65; Run 4 mi/38′; Weights 25′

Saturday: Split Long Run 6.7/68′, 4.8/50′

Sunday: Swim 30 x 25, 8 x 50 > 1750 yds/52′; Run 3.1/28′

Total TSS: 962 (Last six weeks: 1,027, 821, 807, 933, 897). Peak CTL: 124, trough TSB: -27; Peak Ramp 6.8

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. I am up to 4000 yd OWS this week, and expect to maintain that @ 4-4500 weekly through Sept.
7. 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.
8. 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

The Coach asked me to review my recent race performances, and made further suggestions for building a personal training plan:

Very excited to hear that you’ve gotten a second opinion and that we have some new modalities to try. New science plus your focus and discipline will absolutely have a positive impact.

For right now, I think our top priority should be mapping out what this basic week will look like for you, at least Monday through Friday understanding that your weekends are flex based off of hiking or racing or other situations.

Do you think you can sketch something up based off of these “rules?”

So I went to work, and came up with this:

I never did like homework, or appointment books for that matter (although I spent 35 years chained to them), but here goes for July/August routine:

Daily (ie, 4-6 x/week): Stretching, PT exercises

Monday: Early AM Bike 60-75′, either Recovery or FTP work (if no race the previous weekend), Weights (25′), Run 30-45′ (3-5 Mi). 2-2.5 hrs

Tuesday: Swim (probably Open Water Swim 1 hour/3000 yds), Run 30-45′ 1.5-1.75 hrs

Wednesday: Weights, Run 50-60′ c strides or “easy” intervals. 1-1.5 hrs

Thursday: Bike in the mountains 4-5 hours (minimum 2000 KJ) 4-5 hrs

Friday: Weights, Always Be Pushing bike, 75-150′, Run 30′. 2.25-3.5 hrs

Sat: Sprint or Oly Triathlon to cover Bike FT work, swim intervals/speed work and run brick. 1.25-2.75 hrs

Sun: Long Run, 60′ until 3 weeks x 30 miles; or hike 1 hr

Total hours/week, including weight training, but not including PT and stretching: 13-18 hours; estimated TSS >> 700-1000. I’m starting at a Chronic Training Load of 115 yesterday…

I found this helpful. The past three months, training has been repeatedly disrupted by the big races and camps I’ve done, and I’ve really been making it up as I go along, doing whatever seemed right at the time. Given that, since March 1, I’ve had 11 weeks of 15-17 hrs/week (including 2 x 20 weeks during camps), and 5 weeks @ 10-12, mostly taper before and recovery after races.

And his response:

This is fantastic. I agree that you’ve done a lot of great work over the last four months, but I believe that there is a benefit to being a specific as possible with our plan.

The bigger the race or goal, and more specific the plan needs to be. We are juggling the need to get ready for the race and maintain your current health.

I have no data to support this, but I believe the people who are good at scheduling and following a schedule do far better at Endurance sports.

Well, Coach Patrick got back to me, and here’s how our dialogue went. First, his comments:

Thanks for giving me some time to answer this stuff. I think that you have USAT stuff all dialed in, so I am focusing more on the bigger picture and the run.

Here is what comes to mind when I think of your week in terms of more rules for you. I’d like you to digest these and get me feedback before we go into full planning mode.

Running in General:

• All runs are on flat terrain, or a treadmill. We want knee friendly terrain. 
• Short runs are the bomb.com, especially through August.
• Run off the bike every chance you get. 
• Run to WARM UP for weights as you are able. 
• You need a day off of running a week; eventually this will be post long run when that happens.

Re Run Distance / Durability:

• Weekly mileage needs to be 30 miles for 3 weeks before we start thinking about consolidating into longer runs. 
• Runs over 5 miles should be 1 minute walk, 1 mile run, repeat over and over. 
• Don’t just think of durability as running. You can do a long arduous hike and spend 4 to 5 hours on your feet…that’s just as good as a long run. How much of an option is this for you?

Strength:

• Any reason you aren’t doing leg extensions for the knee? 
• Overall I like the routine; only addition would be core to the strength at home (4 to 6 days) as a few planks and push us (5 push ups, plans on elbows for 30 seconds, 5 push ups, side plank for 30 seconds, 5 push ups, side plan on other side for 30 seconds, 5 push ups, glute bridge).

And I said:

I went to see a new Physical Therapist today, and now have his insights and enthusiasm, along with Blood Flow Restriction Therapy (BFR) to try and build more strength and stability in my right leg. He also is pushing me to stay level on the runs.

• (Sigh) … OK, I will commit to running at least twice a week off the bike

• I have been running BEFORE weights for a couple of years now, and will try and leave at least 24 hours after weights before running again

• The PT’s assessment is the same as yours – my core sucks, so I have to concentrate on tightening my inner (pelvic) core muscles as I do the exercises he’s prescribed. I’ll try and add planks as I change into my new routine

• I hope to get ready for long runs by the end of July, giving me Aug & Sept to build my endurance there.

• Hiking may be a good idea – I’ll look for Spousal Approval Unit opportunities for both of us in the mountains this summer.

• Leg Extensions: the Sports MD and Orthopedist had nixed them. With the BFR, which I tried for the first time this AM, the PT feels and I agree that it’s safe to do Right leg extensions with 3-5# ankle weights, not going to full extension. This is done while a BP cuff is used to restrict blood flow to the leg. Believe me, it hurts (in the muscle, not the joint) to do a full routine of that – as hard as any weight routine I’ve done. If you’re not familiar with BFR, I can send you some links.

This is my second trainingre-boot in two months and that has me thinking prudence for the current two weeks. I tried following the coach’s suggestion of “14 activities in the first 14 days” after the Boulder IM.I did nothing the first five days, then one-a-days the next five: weights, 1.5 hr bike, 45′ OWS, weights, 20′ run. A swim, a run, and two bikes the next two days here in Vermont, which put me on track to get back in the mix by next week.

For strength and core training, I have this straegy: 4-6 days/week of stretching, and stretch cord work on hips, and weighted squats (40-50#). 3 x a week in weight room, 35′: Pull downs, press, leg Ad-& ab-ductors, seated leg press, leg curls, delts, reverse curls, curls.

Running: ” Your knee is your coach”. My goal is daily short runs (3-5 mi), 4-5/week, with one long run starting @ one hour building weekly by 10-15 minutes, and 0-1 interval session/week testing the limits of my knee. I need to be aware that putting shorter runs after weight sessions is not a good idea, and within 24-30 hours after long or hard run it’s also not so good. Also, I still wonder about the risk/reward of bricks during training. I shied away from them this past cycle, and wonder if that had a good or bad effect come race day. I was only doing 22-3 miles average (28 max) per week, and think that also may have been an issue come race day.

But ultimately, a different race day strategy might be an answer…longer walks of 60-90 seconds from the start in aid stations?

Here’s how I envision July: one weekly bike on Zwift, a hard race or wko; OR sprint or Oly Tri. I do not see the need for any taper before USAT Nats, as qualifying is the only goal, and that is a given IMO. Day of travel, and day to register should be enough pre-race rest. The race is on Saturday; I’m expecting travel + two days easy (weights, swim) ought to be enough after, for a one week hole in my training plan.

Beyond that, I’m not ready to detail my expectations, but I suspect that volume will become the focus.

My number one goal for Kona is to be running all the way to the top of Palani (mile 25) having only walked aid stations. Everything else is subservient to that. E.g., they allow us 70+ athletes to wear a wet suit, and I intend to take advantage of that via either my DeSoto Speed Tube or bib john, even though it means I won’t qualify for the podium.

And as of now, I have drawn an Iron Curtain after Kona in my mind, and will not think about whether or how to do IM AZ until after I get back to the Mainland. So I assume this is my last IM, and want to honor that, not let myself down.

@Al Truscott here Is my initial attempt at putting in some structure…please add in your points and we’ll turn it over!

Notes: 

• Need to recover from the first half of the year.
• Need to address L/R leg imbalance / functional strength.
• Need to build up endurance for third time this season (!!)

Defined Recovered:

• Reduced knee swelling
• Reduced / non-existent knee pain
• Normal sleep patterns in place
• 14 workouts in 14 days (no doubles) at aerobic pace to get loose and facilitate recovery. 
• Target recovery end date JUNE 30th

Break Up the Year, Set Intermediate Goals

• July 1 to July 21: Initiation
  • Define weekly strength program, implement 3x a week.
  • Space out runs
  • Begin bike build to some intensity Mid July; long rides are ok
• July 22 to August 11: USAT NAT CHAMPS
  • Peak Week, then Taper Week.
• August 12 to Sept 8: Transition to Volume
  • Swim + Bike Week to Kick things off and recover from the run.
  • What can we do here On the bike to improve your chances?
• Sept 9 to October 6: Kona Peak @ Altitude, etc
  • TBD
• Race Week: usual taper, fun, etc.