Training Thoughts:
My advice when changes need to be made is look at your original plan, always keeping in mind the short-term and long-term goals, and see where things have not gone as you had planned. Work to see if the issues were self-induced, created by external circumstances, related to injuries, needing rest or simply a matter of focus. Then see if there was anything you could have done to make on the fly adjustments and review if what you did made sense. While maybe not being ideal ask if your revised plan actually works towards your goals, again both short and long term. All of these actions work to make sure you are always heading towards your goals and not away from them - remember taking an unplanned rest when needed does work towards ones goals since rest is integral to success.
As with a trip across the country there are numerous routes you can take usually with one being the most direct and efficient but if something happens so you cannot take that route there are alternatives that will still get you to your destination. Such it is with the plans we have for running or riding goals. While the Lydiard pyramid is great guide to what needs to be done how - what is done has flexibility. I would add there may even be times one may end up missing a phase, as planned, but even then all that is done should work towards the long term goal. Once again always remember the plan is just that, a plan – a road map - but the goal is what you are truly aiming at. The goal is not the plan.
After you have reviewed your plan and the changes you may have made it may be a good time to see if the changes are ones to use later or simply stop gaps due to circumstances. Then look at how the changes really work towards your short and long term goals and learn from what you have done – you may find that what you ended up doing was better than your plan. Being flexible is key to forward progress.
Overview of Weeks Runs and Rides:
With another week of not so great air I had to modify things again. The main modification was to not have hard runs or rides in general to minimize breathing too hard with the air quality as it is. Saying that on Tuesday’s ride I did put in 4 hard efforts on a 0.22 mile climb (7% AVG) and got my PR on 3 of the 4 efforts and got my best time on the last one at 57 seconds. For this ride I also found some new hills to add on the loop to get in more elevation. On Thursday’s ride I did the pretty much the same ride as the one on Tuesday but did not do the extra hill segment and rode easy the whole way. Both rides were done on pretty hot days of 95F and 100F with pretty dry air and some smoke so not the best. Felt good though.
On Saturday I rode my 18th Century of 2020 and 3rd of the month as well as 3rd in 13 days. The route was much like the one done last week but instead of heading north via Huntington Beach I went South down to Dana Point. Won’t do that again as from the 43mile point to 83 miles it was pretty much lots of traffic and lights so as to really slow things down and mess with average speed. I had not been down this way in many, many years so did not realize how much it had been built up – now I do. Other than that the ride went well and worked to keep HR at 130 or under which pretty much did except for some hilly sections. This kept my needs for carbs down so did the ride, as you will see below, on pretty low calories and almost no carbs. Finished strong back up the Santa Ana River trail and felt good, well a little tired but it was 105 miles and also getting warm at 90F at the end so being tired was to be expected.
As far as running I had some good runs but no intervals or fartlek due to air quality. What I did find is that my pace was a little quicker even when trying to keep HR down. The midweek runs were pretty basic easy ones with one in the afternoon and then the other two early in the morning. My original plan was 4 midweek runs from 5-8 miles but due to air quality I only got two of them in and since I did not get the longer run I wanted last week decided to do a longer run this past Sunday. I was a little unsure how I would feel after a 105 miles only 23 hours before but was surprised to feel pretty good after I got going. Felt tired at the start but once got going and got to 4 miles where the main hills end and then miles 6 & 7 which had some uphill just ran relaxed and was basically at sub 8:00/mile and HR did not go up too much. This was a great end to a 24 hours with 105 miles riding and 14 miles running.
Saturday’s Long Ride:
Sunday’s Long Run
- Tuesday PM: Ride – 42.06 Miles
- Wednesday AM: Run – 5.44 Miles
- Thursday PM: Ride – 40.02 Miles
- Friday AM: Run- 5.68 Miles -
- Saturday AM: Ride – 105.07 Miles
- Sunday AM: Run – 14.03 Miles
- Running Miles – 31.1 Miles
- Running Time – 4:17 Hours
- Riding Miles – 187.1 Miles
- Riding Time – 10:43 Hours
- Total Miles – 218.2 Miles
- Total Time – 15:00 Hours
As with all my morning runs they were all done fasted. For the 14 miler on Saturday I did have a small cup of coffee with a little heavy cream and some SFuels Life. On none of the runs, including the 14 miler, did I take any fuel or water. It was cool enough on Sunday AM to not need any water.
Pre-Ride Fueling:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Vanilla Primal Fuel (1 Scoop) & 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 Altred at 2.5 hours
- Totals: 200 Calories – 4 gr Carbs
- Totals for Pre and During Ride: 1148.8 Calories – 58.8 gr Carbs
Based on how I finished up the week with a long run I changed my schedule a little for the coming week, see below. Based on doing the faster stuff, air quality allowing, I will do more of shorter fartlek work. Will be working to do another 100 miler on Saturday and then a shorter run on Sunday. Most of all I need to be flexible since as I write this the air is not too bad but that can change depending on wind.
Last Week's Overview #64
As a reminder, you can join the SFuels Strava Triathlon Club, Running Club and/or Cycling Club - Signup for them all if you like. Join others on the LCHF for Endurance journeyAlso, check out the whole line of SFuels products: SFuels Life , SFuels-Train and SFuels-Race products. Also, just back after reformulating them are SFuel LIFE Bars. You can also access the new QuickStart Guide.
No comments:
Post a Comment