Training Thoughts:
I should be talking about the next phase of the Lydiard Pyramid – the Integration Phase – but due to life I missed the planning for this phase so will talk about it in the next Training Overview I do in two weeks. Instead I thought I would discuss some thoughts about the last 4 weeks of training here in So Cal where I have been for work. 4 weeks, going on 5 weeks, where the air was not great but thankfully due to wind conditions I did miss a few planned days but in general was able to train but had to make some on the fly modifications.
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| Seal Beach, CA |
I should be talking about the next phase of the Lydiard Pyramid – the Integration Phase – but due to life I missed the planning for this phase so will talk about it in the next Training Overview I do in two weeks. Instead I thought I would discuss some thoughts about the last 4 weeks of training here in So Cal where I have been for work. 4 weeks, going on 5 weeks, where the air was not great but thankfully due to wind conditions I did miss a few planned days but in general was able to train but had to make some on the fly modifications.
While this last month was not what I had planned, less anaerobic work than wanted, I was able to get in some hard segments but in the end did more longer rides at a good effort. While I have not worked on speed as much as I had planned I am noticing my base speed is getting better. I saw it on this past Sunday's morning run where I ended with a 7:18 pace but felt well within myself and all this after a 105 mile ride the day before. I am finding that while at times my legs are tired even keeping my HR to under 130, yea it slips up higher once in a while when not paying attention, I am still running at a faster pace than I was only a few months ago.
I think this better pacing comes from a couple things. One is that I have been able to do some faster paced segments running but mostly on the bike. Secondly, is that the longer rides, at a controlled HR but faster pace, help with the overall better pacing that makes shorter runs just seem even shorter. For me I have always seemed to respond better to having longer rides and runs with longer rides being better for me as they give me the endurance without the damage to my legs longer runs can often do. So it is both physical and in truth phycological and that is a great thing.
The trick, well not really a trick, is to in the future see how to better blend all this when I get back to the Anaerobic phase that I can so without the hindrance of air quality I had this time. I think the difference would be to keep doing what I planned but also work to have the longer rides on the weekend and just shorten some of the mid-week rides if needed. I also think the run on Sunday morning after the long ride is important as it helps my get used to running on tired legs and based on the last few weeks it has gone well.
One other thing I need to make sure to do is to filter in a rest week in the midst of the work I am doing. As I get older I find I need to be more intentional to make sure I notch back milage some every 4-5 weeks even if feeling good to avoid breaking down. IN the past when I was younger I often rode or ran till my body said “slow down.” But, as I get older it is best to “slow down” before my body says so. For me that is hard to do since, as I have often shared, I like to train, and I know rest is part of training so I just have to plan for it – that is the plan for this week as well as the next phase, Integration, actually factors in a reduction in milage so is some ways has built in rest.
On to the next phase, after a rest week this week, and getting ready for some up coming events.
Overview of Weeks Runs and Rides:
The air quality this week was much better but still held back from doing a lot of anaerobic work but did do some hard-short anaerobic segments riding this week. I did these mostly on hills as they tend to give me the hard effort as well as build strength.
Riding I did about 100 miles mid-week with some hard efforts during the rides but in general worked to keep my HR below 130 and below 125 if possible, and was fairly successful at it. Then on Saturday I did my 4th century of the month, I also had a 75 mile climbing ride as well, and my 19th Century of 2020. The long ride was not a hard one elevation wise bad went well. I will say most of the elevation comes at the end so while not a lot it does add the element of climbing while fatigued. While I averaged 19.1 MPH I was close to 20 for a good part then int eh last 30 it dropped some due to more climbs and having to ride through town so more stops needed. When I was done I felt really good and as you will see below this was also done with a low intake of calories and carbs. As I had planned this ride to be around 106-107, ended up be a little shorter, I stopped but could have pretty easily done an extra hour or so if needed but did not want to overdue it. Hoping this will all translate well to the Red Bud Century on October 10th and my pacing duties for about 20 miles at the No Business 100 the following week.
I had a good week running as I have seen my pace go up but not my HR and even on runs where I fee sluggish I am running well. Saw this clearly on Sunday mornings run after the 105 mile ride Saturday. I ran just by feel and never really watched my speed but noticed in the last mile or so I actually had sections under 7:00/mile with an average of 7:18 for the last mile. Even on this run with sore legs from Saturday and being tired my HR was not too high which looks good for running a good 5k in November.
So, while once again not the week I planned it was a good week – I will take it and build on it as best I can.
Saturday’s Long Ride:
- Monday PM: Run – 8.47 Miles –
- Tuesday AM: Run – 5.46 Miles -
- Tuesday PM: Ride – 40.12 Miles -
- Wednesday AM: Run – 5.06 Miles –
- Wednesday PM: Ride – 31.21 Miles -
- Thursday AM: Run - 5.05 Miles -
- Thursday PM: Ride – 31.2 Miles -
- Friday: Rest Day
- Saturday AM: Ride – 105.06 Miles -
- Sunday AM: Run – 6.4 Miles -
Weekly Totals:
- Running Miles – 30.40 Miles
- Running Time – 4:16 Hours
- Riding Miles – 207.60 Miles
- Riding Time – 11:22 Hours
- Total Miles – 238.00 Miles
- Total Time – 15:38 Hours
Diet Notes:
All my morning runs are done fasted and afternoon workouts are done about 4 hours after lunch. See below for Saturdays ride fueling:
- Running Miles – 30.40 Miles
- Running Time – 4:16 Hours
- Riding Miles – 207.60 Miles
- Riding Time – 11:22 Hours
- Total Miles – 238.00 Miles
- Total Time – 15:38 Hours
Diet Notes:
All my morning runs are done fasted and afternoon workouts are done about 4 hours after lunch. See below for Saturdays ride fueling:
Saturday’s Ride Fueling
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;
- 72 oz Water Total
- 4 Scoops of SFuels Train
- 1 Justins Almond Butter/Coconut
- 2ea Rapid Rehydr8 – 2 ea @ 3.5 Hours
- 1 Altred at 3.5 hours
- Totals: 410 Calories – 11 gr Carbs
- Totals for Pre and During Ride: 1358.8 Calories – 65.8 gr Carbs
The Week Ahead:
While the coming week is the actual start of the Integration portion of the Lydiard pyramid due to it also being a travel week and being a little tired I am going to make this more of an easy rest week. The plan is to ride 2 days, mid-week getting maybe 70-80 miles, and running 3 days and probably get in around 20 miles. I leave for home on Saturday so will basically take Friday – Sunday off and rest up then shorten the Integration phase to 3 weeks. Truth is the Integration Phase includes reducing volume and bringing all the elements together to get ready for the goal race.
While my goal race is a 5K in early November before then I have two longer events I was also preparing for. One is the Red Bud Century on October 10th and the other is pacing a good friend in his 1st 100 miler – the No Business 100. Thus even though I will lower my volume I will still get in a long ride and long run in this phase. I meant to have this phase planned out by now but with the on the fly changes this past 4 weeks I sort of forgot so will be working on it this week.
Also, as this coming week will be a shorter week I am going to combine next week and the following into the next post which will be in about 2 weeks.
Last Week's Overview #65
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