Training Thoughts: 
I have sort of spoken on this before - but we need to make sure we run our plan and it does not run us. By this I mean we need to have a plan or it is very likely we will miss something and not do what we need to when we need to do it. However, on the flip side we need to make sure we, or ones coach, creates a plan and we run/ride it but that we also have enough flexibility that it does not run us.
Your schedule or plan starts to run you when it becomes the center of all you do and the goal becomes to do the plan rather than accomplish what the plan was developed for. We should be making plans and schedules to reach a goal and need to remember the goal is what we are aiming for and not completing the plan. When one’s focus starts to become the plan and not the goal things can go wrong.
So what does that have to do with title of this post. As many of you may know here in Southern California, were I am for work, we have some wildfires and unfortunately for me one of them is only about 10-15 miles away and thus it directly affects the air where I am staying for work. This affects the air in such a way that even when the air is just bad it is still not good to run or ride hard to breath it in. One of the days was so bad this week that it would have been really stupid to run or ride. On the others I had to go out willing to turn around if it was bad or cut things shorter and reduce the intensity. This is where knowing my goal is important and knowing that sticking to my plan at all cost would be costly.
You may not have to deal with smoke but we all, often, have to deal with weather, work, personal issues and any number of other circumstances and we need to know this upfront so we can be flexible in our plans. Not wanting to belabor this, as I know I have said this more than once, the great benefit of a long-term goal is that when issues arise that may upset your plan you can adjust with a goal in mind. If your only goal is your plan then you will stress about how to meet your plan even if it will hinder a long-term gain. A good example is this past year with races being canceled. If your only goal was to race then you were stuck but if your goal was better health, gaining fitness and any number of other long term goals you can then adjust much easier. Sure, part of your goals may be races but unless that race is to be your last one ever there must be longer term goals. I had planned to run Boston when I was 60, 65, 70 and so on till I could no longer qualify and thus when this year went out the window while disappointed, I knew I met my goal, I had qualified for 60, and have no need to aim for Boston again till I am 65. My other goals that are long term is to be healthy and fit for a long time so that is something I can work around a whole host of circumstances.Let me leave this with you. A plan is a great thing to have – in many ways a must if you want to be successful – but a long term goal that drives that plan and one you can turn to when things are not what you planned is even better. Again, make sure your plan does not run you but you run your plan
Overview of Weeks Runs and Rides:
As I mentioned above this week was a strange one due to the fires around me. I was able to get in a 100 mile ride on Monday, which was Labor Day, and even then could see the smoke from the fire and had some ash falling but due to wind and starting early avoided most all of the issues till the end of the ride. Was supposed to be a hot day but not as hot as Saturday and it was even a little cooler than predicted. The ride was good and felt great on it. The issues started later in the week as the fire grew and so did the smoke and thus the air quality went down. Since the wind direction changed I was able to get in a ride Wednesday and rode easy for most all the ride except for one segment where I went harder than planned, but not all out. The funny part was I actually got into the top 4 for the ride segment and here in So Cal that is not normal for me. That said one of those just in front of me was Cory Williams so I am figuring as good as he is he has not ridden that segment all out. As the weather just was not great I did not ride again till Saturday and drove about 30 miles south to start as the air was better due to winds. The Saturday Century was my 17th Century for the year and even with warming up easy for the first 10 miles or so and dealing with stop lights in Hunting Beach I averaged right at 20mph and kept my HR down except for the last 5 miles where I pushed it to the end. So it was an economical, if not the best way, to get in 240+ miles.for the week.Running wise the weather was hard to predict so did run 6 miles on Tuesday afternoon since the wind had switched to blow some of the smoke out. I then did not run again till Friday as the weather just was not conducive for it so ran early on Friday and as with Tuesday’s run worked to keep the HR down and breathing controlled so as to minimize the effect of what particulate may be in the air. On Sunday morning I had planned a 13+ miler, the day after riding a century, but was not sure about the air quality and got up to check and the site went to had it at very bad so was going to pass on the but then checked it later and also checked a few other sites and while it was not good it was not what I had seen earlier. I then decided to just go for the run and play it by smell. The result was I got in 10.6 and with the first 3 miles mostly uphill and working to take it easy was lower but then did the rest of the run at sub 8:00/mile and still kept HR to under 130. Sunday’s run ended up being a nice run.
All of the above said, and as touched on in my Training Thoughts this week did not come close to matching my plan but that said it was still a good week where I took advantage of what I was able to do. Often we have to take what is given and not simply do nothing because we cannot do as planned
- Monday PM: Ride – 101.15 Miles
- Tuesday PM: Run – 6.01 Miles
- Wednesday PM: Ride – 40.13 Miles
- Friday AM: Run- 6.03 Miles
- Saturday AM: Ride – 100.62 Miles
-Sunday AM: Run – 10.6 Miles
Weekly Totals:
- Running Miles – 22.6 Miles
- Running Time – 3:10 Hours
- Riding Miles – 241.9 Miles
- Riding Time – 12:38 Hours
- Total Miles – 264.5 Miles
- Total Time – 15:48 Hours
Monday’s Long Ride:
Saturday’s Long Ride:
Sunday’s Longish Run
Diet Notes:
Both long rides this week were done on low carbs and calories for the length of the run. Saturday’s ride was even less with only 9grams of carbs on the ride. I did have some carbs before the ride but mostly as when I do a long ride, especially on my own, I tend to like a little something so do not start off feeling hungry. Being fat adapted and metabolically flexible really does work but also takes work to get there. What I can say is that since I have gotten to where I am I have not bonked on a ride or a run. Not saying it won’t happen since if I ride or run too hard and thus switch over to carbs as fuel for the effort and do not replenish there will be issues. That is why when I race I use carbs but sue them strategically.
See below for my fueling for the two long rides this week. All of my morning runs were done fasted and the one in the afternoon was about 4-5 hours after eating.
Monday’s Ride Fueling
Pre-Ride Fueling:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life
- Oatmeal W/TBLSP of Butter, tsp of Honey
-1ea Vespa
-1ea Altred
- Also use AMPHuman PR Lotion
- Total: 948.8 Cals & gr 54.8 Carbs
Ride Fueling;
- 124 oz Water Total
- 4 Scoops of SFuels Train
- 1 Packet SFuels Race +
- ½ Banana
- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours
- 1 Vespa at 2.5 hours
- 1 Altred at 2.5 hours
- Totals: 380 Calories – 36.5 gr Carbs
- Totals for Pre and During Ride: 1328.8 Calories – 91.3 gr Carbs
Saturday’s Ride Fueling
Pre-Ride Fueling:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) (609.3/15) & 1 Scoop SFuels-Life
- Oatmeal W/TBLSP of Butter, tsp of Honey
-1ea Vespa
-1ea Altred
- Also use AMPHuman PR Lotion
- Total: 948.8 Cals & gr 54.8 Carbs
Ride Fueling;
- 96 oz Water Total
- 4 Scoops of SFuels Train
- 2ea Rapid Rehydr8 – 2 ea @ 2.5 Hours
- 1 Vespa at 2.5 hours
- 1 Altred at 2.5 hours
- Totals: 218 Calories – 9 gr Carbs
- Totals for Pre and During Ride: 1166.8 Calories – 63.8 gr Carbs
The Week Ahead:
See below for the plan for this week – now just forget that. Knowing the best one can expect this coming week is the air will get a little better but also very likely it will stay bad so need to for one decide on how far I will run on a daily basis and due to the air will not do any intervals. Also, while I had some plans to not go out early each day I may change that, thus will run shorter, since the early morning seems to be best. As far as riding I was going to do a short interval day and may do some short sprints but will have to see and do less than planned. I also may do a longer ride than planned on the weekend just to get out – again dependent on the air quality.
So as you can see my plan below is going to more of a general guide than a real plan for this week since to be smart I have to look at the weather and air daily to see what I will do
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