So I have been having the best buildup that I have ever had. Got my FTP to ~ 3.9 and am running consistently. Am racing Steelhead this weekend, Chicago Oly Tri (8/26) and culminating in IM Chat (9/24) and am hoping to qualify for nationals at Steelhead or Chicago. My achilles has been sending some subtle signals that not all is right in my world. It doesn't hurt to run on it but I feel a twinge. I had issues beginning of last year and it took 3-4 mos to recover as I developed Achilles tendonitis. Yesterday when I did my fartlek, my Achilles was talking louder to me but still without any pain, more an annoyance but it is worrying me so close to my races.
In regards to my training I have been biking 3x/week (Tue, Thurs, Sat) and running (approx 4-4h30m/week is typically as follows:
Mon: No run/bike
Tues: 10' brick at IM pace (8:24-8:30)
Wed: 50-60' Fartlek (35-45' mainset)
Thurs: 20' EZ run off bike (9:00 pace)
Fri: 30' @ 9:30-10:00 EZ pace depending on tiredness
Sat: 30' brick at 8:30 pace
Sun: I had built up to 2 hr long run and had recently begun increasing with 1h 30m in am and 40m in PM with goal of 2 hrs AM, 30-40m in PM
A little more about my training: I do a 2 week build, 1 week recovery (Just means my weekends are shorter duration consisting of 1:30 run, 2:30-3 hr bike)
I really, really want to do all 3 races so with that in mind, what should I do? Also keep in mind I have only 6 weeks until IM Chat so most of my training is complete. And given my racing schedule, I only had 3 long runs planned of which the duration would have been 1:40 AM run/ 40' PM run building up to 2 hr AM run/ 40' PM run
Some of the options that I could think of:
1. Cut back on run volume and just bike more. I could go to one long run (capping at 2-2:15 total or splitting into 1:15 in am and PM), 1 shorter threshold run (20-30' main set , 45' total), and 2 EZ paced Brick IM runs (20-30' duration) which gives me 3 days of non running and total running volume of 3-3.5 hours. this might have me coming in a little undertrained for the run though I am only 6 weeks out from the race.
2. Keep up volume for next two weeks and taper run 4 weeks out (with bike taper 2 weeks out)
3. Keep up volume/build as long as twinge in achilles doesn't flare worse.
Of course I would back down the volume if it got worse in any of the above situations.
thx for any suggestions
In regards to my training I have been biking 3x/week (Tue, Thurs, Sat) and running (approx 4-4h30m/week is typically as follows:
Mon: No run/bike
Tues: 10' brick at IM pace (8:24-8:30)
Wed: 50-60' Fartlek (35-45' mainset)
Thurs: 20' EZ run off bike (9:00 pace)
Fri: 30' @ 9:30-10:00 EZ pace depending on tiredness
Sat: 30' brick at 8:30 pace
Sun: I had built up to 2 hr long run and had recently begun increasing with 1h 30m in am and 40m in PM with goal of 2 hrs AM, 30-40m in PM
A little more about my training: I do a 2 week build, 1 week recovery (Just means my weekends are shorter duration consisting of 1:30 run, 2:30-3 hr bike)
I really, really want to do all 3 races so with that in mind, what should I do? Also keep in mind I have only 6 weeks until IM Chat so most of my training is complete. And given my racing schedule, I only had 3 long runs planned of which the duration would have been 1:40 AM run/ 40' PM run building up to 2 hr AM run/ 40' PM run
Some of the options that I could think of:
1. Cut back on run volume and just bike more. I could go to one long run (capping at 2-2:15 total or splitting into 1:15 in am and PM), 1 shorter threshold run (20-30' main set , 45' total), and 2 EZ paced Brick IM runs (20-30' duration) which gives me 3 days of non running and total running volume of 3-3.5 hours. this might have me coming in a little undertrained for the run though I am only 6 weeks out from the race.
2. Keep up volume for next two weeks and taper run 4 weeks out (with bike taper 2 weeks out)
3. Keep up volume/build as long as twinge in achilles doesn't flare worse.
Of course I would back down the volume if it got worse in any of the above situations.
thx for any suggestions