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PLEASE READ: The Intent of the Micro Thread Forum

Coach PatrickCoach Patrick
in Coaching Forum 🧢
We've created this forum in response to some ideas and feedback you've given us regarding how to better organize the site. Specifically, while the Micro and Macro threads in the General Discussion Forum have been working well for years, they are not the most convenient tools: once you post your question to these threads, you have to actively go back and check periodically for your answer from the coaches. 



So we've created this forum to test out an alternative solution: your ability to create your own Micro or Macro thread and subscribe to it so that you receive email notification when the coaches answer your individual question. 




To review: 
  • Micro Thread: "I have questions about what to do THIS WEEK and need a coaches input to help me tweak THIS WEEK. 
  • Macro Thread: "I have big picture season-planning questions and need a coaches input to help me sort out big picture, season planning issues. 
  • This is for the coaches to answer your questions; if you are seeking peer input, please post to the General Discussion forums!


How this will work: 

  1. Post your question (new thread) in either the Micro or Macro forum, being as descriptive as possible:
  2. Make sure you subscribe to the thread so you'll receive an email notification when you have answer to your question.

PLEASE NOTE

If you need less than 24-hour turn-around advice (posting tonight for tomorrow morning), or you are posting after 5pm on a Friday and need a weekend response, please text Coach Patrick on his cell: (617) 513-3830  Cell Phone (EST Time). Thanks!

We are committed to constantly improving your membership experience. 

Thanks for reading and for your continued membership! 




Comments

  • Kori MartiniKori Martini
    One quick comment to this: when people create a new topic here, it gets thrown up on the dashboard. it then looks like a general forum entry to which everyone can reply. Not that peer input is BAD necessarily, but it's not implicit that only coaches should reply to Micro/Macro questions. When you click on the link thrown out to the dash, it just takes you to the post. Most people won't realize it's a coach questions.
  • tgarsontgarson

    I'd second Kori's comment. I know the micro/macro forums are currently in trial, but another side-effect of them is that the Dashboard and Active Topics list in the forums gets flooded with all of the micro/macro posts, making it tougher to sort through and find the posts where people are asking for input from the community in the rest of the forums.

  • [Deleted User][Deleted User]
    Also, to prevent other people to replying to macro/micro threads, is it possible to change the forum permissions so that only OPs can reply to their own threads (as well as admins of course)?
  • Coach RichCoach Rich

    All,

    We just wanted to check and let you know that we hear you. These are brand new tools and we are in the process of assessing how and if we want to continue using them, and, if yes, what improvements can be made. 

    As always, thanks for your feedback. 

  • nursehathornursehathor
    So i have gone from OS plan to INT IM plan week 3. The swimming has begun, but do i need to do some sort of "test" like with biking and running? Did I miss that in week 1? Or is it coming up again and just be patient.?!
    Thanks!
  • nursehathornursehathor
    Ugh. Please disregard my post. Forgot to start new. And on that note...I like the fact that these forums are changing. Easier to track.
  • Joemotz1Joemotz1
    Hey coach, question on where to jump into 20wk plan. Background is I did the Blue Ridge Prkwy bike camp (rocked by the way!) Then finished out the get faster plan. With my A race being IMOO it plugs me in at wk5 of the 20wk plan. Think I'm ok on the bike and run but on the swim do I jump in w wk 5 or go back and pickup the drill workouts? I'm a slug in the water 1:55 T pace.
    thnx Joe
  • Joemotz1Joemotz1

    Coach Rich could you come back to me on the question I posed relative to my intended swim workouts? 

  • david waredavid ware
    Hi Coach: Long Marathon/hopeful BQ question. Running Grandma's next week. Idea for BQ started last October when I ran a training run, getting ready for IMAZ in 1:38. Translates to a 3:25 or so mary. I am a 55 year old male with a BQ of 3:40. Should have been no problem. Started training late November and things were on course until the Christmas holidays when I developed a viral bronchitis that led to a brand new diagnosis of Asthma (never had it before.) Had originally planned to run Rock and Roll Arizona but could barely do 2 miles at that time. It was not until about Mid April that the doctors seemed to figure out the meds so I could start comfortably training again. Thought I had lost my opportunity to run Boston next year and was really disappointed after the events this year. I really wanted to go! I got inspired by Al T's post about going back and thought I would give it 1 more try for next year. I had lost about 4 months of training but have a lifetime of base. Thought that if I had any chance it was going to take some risk. 4/26 essentially started my 8 week effort. This is the record I have of my training. This first part has my entries interspersed with the EN Training plan. Then I have the Little Mountain 25k rail Race on 5/4. Then it gets a little easier to follow starting 5/6.

    I have not done a standalone marathon since the late 80s. I know it is going to be tough but I really want to make the BQ. I have primarily been following the Run Marathon Hack interspersed with the Runners World Run Shorter Fun Faster program. I am looking for words of wisdom on training these last two weeks and then any additional thoughts on the race itself. If you would like to discuss by phone I can be reached at 314-814-5545. I really appreciate your help. (ABBREV: MAC – the gym I go to; CT – Computrainer; TR – Trainer Road; RC: place we stay in Cancun; TM: treadmill; CTS: Carmichael podcast)

    April 22, 2013 GF Week 4


    Monday 0 min

    Time to rest up!


    Tuesday 60 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS: 2 x 20 (4') @ 95-100%/Zone4/Hard. CD: 5-10' @ 65-70%/Zone1/Easy

    Tuesday 45 min

    MS: 8-10 x Strides, then remainder @ MRP/Z2/Steady.


    Wednesday 60 min

    MS: 3 x 1 mile (5') @ goal 5k pace with full recoveries between each.


    Wednesday 60 min

    WU: 400 MS1: 2 x 400 (20") @ T-pace plus 3"" 2 x 300 (15"") @ T-pace plus 3"" 2 x 200 (10") @ T-pace plus 3"" 100 easy. Set Total: 2000 CD: 100 easy Total: ~2500

    Thursday 60 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS: 2 x 15' (4') @ 95-100%/Zone4/Hard. CD: 5-10' @ 65-70%/Zone1/Easy

    Friday 60 min

    WU: 200 MS1: 3 x 300 (20") @ T-pace plus 3"" 4 x 200 (15"") @ T-pace plus 3"" 5 x 100 (10") @ T-pace plus 3"" Set Total: 2200 CD: 100 easy Total: ~2500

    Friday 45 min

    MS: 40' @ LRP/z1/Easy + 6 x 20 Strides


    MAC TM: 5 x 1k @ 4:16; 6,4 miles. http://connect.garmin.com/activity/304800281

    CT TR Hit2 Strength http://connect.garmin.com/activity/303482101



    Saturday 150 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/Zone4/Hard. MS2: 14' of ""ON"" time MS2: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
    Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.

    CT TR: Started with 19 mins Epic Blue Ridge, then HHNF (had comp problems so broke it in 2 parts, then finished with 2d 20’ section of HHNF. http://connect.garmin.com/activity/304119432

    Sunday 70 min

    MS: Tempo Run as 2 x (8' @ z2/MP, 2' @ z1/LRP, 5' @ z4/TP, 5' @ z1/LRP). Remainder as you feel in z1/LRP to z2/MP.

    Inspired by Al T I am going to make a run at BQ. Will aim for Grandma’s in June. Today did 2+ loops around FP with 20-30" breaks every 2 miles. Longest run since Dec http://connect.garmin.com/activity/304800339

    April 29, 2013 GF Week 5

    Monday 60 min

    WU: 200 MS1: 4 x 200 (30"), last 50 of each is a sprint. 50 Easy MS2: 5 x 150 (20"), last 50 of each is a sprint. 50 Easy CD: 200 easy Total: ~2200

    MAC Swim 4x200, 5 x 150, 1 x 100 http://connect.garmin.com/activity/305836751

    Tuesday 60 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 10' of ""ON"" time MS2: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
    Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.

    CT TR: Fight Club. Rode a couple of minutes before the program began. Just as the 3d interval was beginning the CT dropped so I had to reset and start over @ 40" before the int started.at 101. Did the last 2 ints In the last interval took a short break before the finish as I was dying. Overall very nice. http://connect.garmin.com/activity/305825738
    Tuesday 45 min

    MS: Hill Repeats as 6 x 50" Up + 5"" Sprint (2') The Up part is bounding, big strides like a plyometric workout; the Sprint is just that...timed right for the top of the hill so you can gain real speed. Recover after each repeat by walk/jogging downhill
    Coach Notes: Watch a video online here: www.youtube.com/watch?v=1MRqkhP-P90


    Wednesday 60 min

    MS: 3 x 1 mile (4') @ TP/z4/Hard.


    MAC TM 1 mile run for w/u for wts.
    Wednesday 60 min

    WU: 300 MS1: 5 x 400 (30") @ your goal race pace minus 2-3"" Set Total: 2000 CD: 100 Easy Total: ~2400

    MAC Swim: 4 x 150, 5 x 100, 4 x 50. http://connect.garmin.com/activity/309427521
    Thursday 60 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 10' of ""ON"" time MS2: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
    Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.

    Friday 60 min

    WU: 200 MS1: 5 x 400 (30") @ your goal race pace minus 2-3"" Set Total: 2000 CD: 100 Easy Total: ~2300

    Friday 60 min

    MS: 45' @ LRP/z1/Easy + 8 x 20 Strides


    running in Conway. Got a little lost but a very nice run. 4.13 miles. http://connect.garmin.com/activity/309427534

    Saturday 150 min

    WU: 10-15', then 3 x 1' (1') @ Zone4/Hard, to open up your legs. MS1: 2 x 20' (4') @ 95-100%/Zone4/Hard. MS2: 8' of 'ON"" time MS3: Remainder of available ride time at 80-85%/Zone3/Mod-Hard CD: 5-10' @ 65-70%/Zone1/Easy
    Coach Notes: Break up the "ON" time into increments you can do at maximum SUSTAINABLE effort across the full set. 30" on / 30" off is common, stronger athletes might do 1' on / 1' off.

    5/4/2013 Little Mountain 25k Trail Race: See report. http://connect.garmin.com/activity/309427559


    Sunday 80 min

    MS: 3 x 1 mile (4') @ TP/z4/Hard. Remainder of run is how you feel, but try to accumulate more MP/Z2/Steady time.


    Wednesday: 5/8 First exercises after Little Mountain. CT TR Balcony.
    http://connect.garmin.com/activity/309898046

    5/9 - I can't believe my legs are still sore and wobbly. Definitely not ready to run. 30 mins weights; 2700 yds swim (200 w/u; 5 x 400; 3 x 150). 45 mins riding TR Balcony TSS 27. legs feeling better but still a bit stiff and sore. Hopefully can run tomorrow. http://connect.garmin.com/activity/310436317

    5/10 – No Garmin; MAC TM Did not know how I would feel so started at 6.0. Felt easy so increased by .1 every minute. Ran 21 minutes ending at 8.0. Approximately 2.75 miles. Then, had to take a short break. Came back and ran one more mile with 5 x 30 seconds sprints from 9.03 9.4

    • 5/11 – CT TR Wanted to start the TR Tour of California but could not down load the ride so did 2 x HITS Explosive Sprint and the first 5 intervals of Revolver. http://connect.garmin.com/activity/311285009

    5/12 – CT TR Start of 8 Days of California. Stage 1 http://connect.garmin.com/activity/312890571

    Weekly Totals:
    Swim 1x 2650 yds 47:30
    Bike 4x 4:22:00
    Run 1x 3 miles 29:40
    Wts/Core 1x 32:30

    Monday 5/13 – MAC TM (door) 11.25 miles descending. Started at 7.0 and increased .1 every time I got to the 1 mile mark on TM. Quick 10" break every 2 miles. After 8 miles took a 60" break between miles. Ended with 11.25 miles. Not as good as December but still holding hope for a BQ. http://connect.garmin.com/activity/312734919 Was going to do 8DC but was waylaid, not because of the legs; my wife brought home 8 rhododendrons. Got 6 in. Today did 40 mins weights; 1050 swim, 8DC stage 2 and, uh, last 2 rhodies. How many TSS for digging and planting?



    5/14 – MAC Wts Chad 1; MAC Swim w/ 200 w/u; 6 x 100 (1:50) sprint 50/easy 50; 50 rec; 3 x 50 (:55); 50 w/d. http://connect.garmin.com/activity/312796973 ; CT TR 8DC Stage 2; Good ride but had a hard time at end and had to coast a bit. 4th good w/o day! Yeah! http://connect.garmin.com/activity/312890541

    5/15 – MAC TM 3 x (2x.75(2’))(4’) Good run descending each interval. Should have pushed a little more, but afraid I will die. I will Not!!! http://connect.garmin.com/activity/313322684 CT TR 8DC Stage 4: Took it a little easier and skipped to 4 to help recovery of the legs. Did OK except for the 2 and 3 minute intervals, just died. http://connect.garmin.com/activity/313379172

    5/19 Miserable, hot TM run but had to get it done. 13.14 miles. http://connect.garmin.com/activity/321815458

    Week Totals:
    Swim 1x 1050 yds 20:50
    Bike 2x 2:19:42
    Run 3x 31 miles 4:30:00
    Wts/Core

    Monday 5/20 Short 10 min swim at RS. http://connect.garmin.com/activity/321815481 reset watch and finished swim w/ 4 x 2l; 10l; 4 x 2l; 10l; 5 x 2l. http://connect.garmin.com/activity/321815498

    5/21 Miserable TM Run in Cancun. Had planned to do mile and ¼ miler repeats, Nothing worse than trying to run when it is too hot outside and so you try the TM and it is too hot inside. About died. Temp is about 80 w/ high humidity, indoors. Instead of x 1 mile, did 2 x .6 and then 12 x .25. Even then had to slow it down a bit. Bet I lost 5 pounds... 7.01 miles http://connect.garmin.com/activity/321815535 Followed by 38 mins of Wts Chad 1.

    5/22 Walk to Sands and swim. Pool length about 36y; call 100 3l: w/u and 3 x 100, 300; 4 x 100, 400; 2 x 100, 500, 2 x 100, 400. 3492 yds. http://connect.garmin.com/activity/321815558 RC recumbent CTS Tour 3 x 8(6). Polar.) Training on vacation can be a challenge. Now to figure out how to survive 20 miles tomorrow running; not sure I can wake up early enough to run before it gets too hot. 8am tomorrow "real feel" says 100 degrees. (sigh!)


    5/23 Long Run in Cancun. 16.67 miles. Got really hot and humid. Ended up pretty slow. 2:51. http://connect.garmin.com/activity/321815665

    5/24 Swim at Sands: w/u; ladder 100 – 500; 6 x 100; 100 w/d http://connect.garmin.com/activity/321815691 Recumbent at RC: CTS another 3 x 8(6) http://connect.garmin.com/activity/322610055 RC Wts Chad 2.

    5/25. Moving day and a little tired and not much motivated. Take day off.

    5/26 Run from RC to North tip of Cancun and back, plus a little for 11.2 miles. Still hot! felt a lot better than Sunday but still can't believe how easily I get dehydrated. Drank 2qts on the run and another 72 oz when I got back. http://connect.garmin.com/activity/321815771

    Weekly Totals
    Swim 4x 8690 yds 2:46:30
    Bike 2x 2:27:00
    Run 3x 34.9 miles 5:40:00
    Wts/Core 2x 1:40:00


    Monday 5/27: Walk to RS for swim: w/u; 3 x (6x108 (1,4 sprint 1l then 2l easy; 2,5 sprint 2l then 1l easy; 3,6 sprint 3l)) on 2:00 with easy 2l b/t sets; 2 x 10l. 3312 yds. http://connect.garmin.com/activity/321815783 ; RC recumbent 70 min including 5x6(3'), then 50' weights. A good day.

    5/28 Run in rain: Coach P: 69' running including 2x(4x 1/2 mile @ z4-5 (2')) 4' b/t sets. This was one of the hardest interval sets I have done in a long time, complemented by pouring rain and wind gusts. Now off for nachos and beer!
    http://connect.garmin.com/activity/321815854

    5/29 RS Swim Taormina w/o: w/u, 10 x 1l; 4l; 12 x 2l; 5 x 3l. 2880 yds. PM: RC recumbent: 1:07 CTS Tour w/ 3 x 8 http://connect.garmin.com/activity/322610428 RC Wts.

    5/30: Took day off.

    5/31: Run from RC to RS for Swim (2 miles hard) http://connect.garmin.com/activity/321815911 ; RS /Swim: 200, 300, 400, 500, 400; 100 easy; 8 x 3ldesc by 4. 3204 yds http://connect.garmin.com/activity/321815930 ; Run back to RC easier. 2 miles. http://connect.garmin.com/activity/321815951
    6/1 – Got up a little early and ran from RC to the 20k mark and back. Had a bit of GI trouble, stopped before IO started and had to go during, ultimately cutting the intended run a little short and immediately hitting the potty again. Felt pretty good while running. One of the better runs while I have been here. Then flew home. http://connect.garmin.com/activity/321815981

    6/2 – Rode the CT / TR. Not a great ride but was good to get back on a real bike, even if indoor. Tried to HHNF ride but had to bail. Also having problems with the power calibration. Will have to figure that out. Getting ready for the monster run tomorrow. http://connect.garmin.com/activity/322610661

    Week Total:
    Swim 3x 9396 yds. 3:11:00
    Bike 3x 3:37:00
    Run 3x 16.25m 2:27:00
    Wts/Core 2x 1:34:00

    Monday 6/3 – MAC TM: 21+ miles. Ran ¼ mile and then stopped to calibrate. Did the calibration for .5 miles @ 7.0. Then finished the first mile at 7.0. Increased by .1 each mile but had to make stops @ 3 miles, and again at 7 miles where I was at 7.6. Then did 4 miles @ 7.5, 7.6, 7.6, 7.6; ran .3 and had to stop due to contact in right eye. 2.5 more miles @ 7.5; quick break and .2 to even the miles @ 14. I was having some problems at this point so did 2 x 1.5 mile repeats @ 11:46, 11:50; then 6 x .5 mile repeats decreasing from 3:57, 3:51; 3:46, 3:43, 3:40 and 3:37, then last mile @ 8:00. Whew!!! http://connect.garmin.com/activity/322612443
    Time: 2:56:22
    Moving Time: 2:47:46
    Elapsed Time: 3:07:51
    Avg Speed: 7.1 mph
    Avg Moving Speed: 7.5 mph
    Max Speed: 12.5 mph
    Avg Pace: 8:27 min/mi
    Avg Moving Pace: 8:01 min/mi
    Best Pace: 4:48 min/mi
    Training Effect 4.1

    6/4 MAC Swim 2500 SCY w/ 200 w/u; 6 x 200 pb on 3:30; 3 x 200 paddles on 3:30; 5 x 100 pb on 1:50; 50 easy w/d. http://connect.garmin.com/activity/323460596 ; MAC Core Keisha; MAC weights.

    6/5 CT TR Tried to do HHNF but had to stop in middle of first 20 min set. Switched to 8DC stage 1 and did 42 minutes. http://connect.garmin.com/activity/324325594

    6/6 MAC TM 1.25m 7.0; 3 x 30”(45”), then 4 x (1200 @ 8.5(2’), 400 @ 9.0 (1:15), 2 x 200 @ 9.2(1’)) 2 minutes between sets and last set increased for the 400 and the 200s. Then 400 @ 7.5 which felt very easy. A nice run. Really liked the w/o. http://connect.garmin.com/activity/324325602 PM: MAC Core. MAC Wts.

    6/7 – MAC TM: 1 mile @ 7.0; 3 x 30” @ 9.0-9.2(45”); 4 miles by Garmin @ 8.5, 8.6, 8.7, 8.8. Then MAC Swim 2300 yds w/ pb: 200 w/u; ladder 100 – 400 – 100 w/ 50 break after 400; 8 x 50 (15”) odds easy, evens hard. 50 wd. http://connect.garmin.com/activity/324325624

    6/8 – 2:02 on CT w/ TR. 10 min easy, then HHNF set at 90; started HHNF over @ 80 for another 36 mins. Legs felt a bit tired but not too bad. http://connect.garmin.com/activity/324867046

    6/9 – 2 loops around FP. Shorter loop first time. Tried to pick up each mile of 2d loop compared to first. Was overall a little slower than I should have gone but this was a long running week. http://connect.garmin.com/activity/325523973

    Week Total:
    Swim: 2x – 4850 yds 1:29:08
    Bike: 2x - 3:02:05
    Run: 4x – 46.81 miles 7:47:07
    Core/wts: - 4x 1:45
  • Coach PatrickCoach Patrick
    Folks, you are supposed to post your own threads below, not here! Thanks!
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