Ironman Coeur d Alene 2006: Training Diary

I emphasize (again) that a plan is only a template. I learned the hard way many years ago runninig marathons that if you stick to a plan too precisely sometimes, it will hurt you. You have to make honest assessments of your fitness level and more importantly, how you feel when going into workout sessions. Sometimes you will feel great and the plan seems a little too easy, so you pick it up a little. Sometimes if you are tired you have to back off. You may still complete the workout, but at an easier pace than predicted. Sometimes, you will not to a workout at all if too tired.
It's hard to know how to feel going into a workout. You can feel tight and stiff, but then know you will loosen up as the workout progresses. One of the methods that works for me is the stair method, which I have use many years. If I cant "bounce" up a flight of stairs at work near the end of the day, I will change my intensity, or entire workout to back off. Its a simple method. You can bounce up each step jogging lightly with minimal effort and you feel "spring" in your legs. Touch each step. If I can skip a step and still feel the "spring" then I know I am fully recovered. If I feel fine on each step, but a little weak on skipping the last few steps, I know I can do the workout, but may have to adjust the intensity a bit.