Ann Sloan - Micro Thread

[Deleted User]

Hi - hope this is the right place vs macro.

I am in the GF plan - week 5.. I am starting Masters Swim on Tues/Thursday - I need it!  So freaking slow.  Anyway..since the plan calls for swims on M/W/F I am wondering what to switch up.  Really only worried about Tuesdays since Thursdays I can do the bike after work.

current GF typical week

• M - swim
• Tuesdays are normally Hill Run/Bike - 
• Wed = swim and run
• Thurs = bike
• Friday = swim optional run

Please let me know best way to switch it up.

THANKS>

Coach Patrick

@Ann, good luck with the maters! I would go with the following. Lighter on Mon/Fri given the increased work on Tuesday, Wednesday, Thursday.

* M - swim / drills
* T - Masters & Hill Run
* Wed = Tuesdays bike & run off the bike.
* Thurs = Swim and Bike bike
* Friday = swim, NO run

Let me know what you think!

[Deleted User]

Awesome! Good plan I really like the wed run off the bike- I did a duathlon today and got worried for my im run. My second run today was a struggle. I am pretty sure I wasn't fueled well since my power on the bike was about 75%....but now with this new plan I'll get to practice more. Thanks

Coach Patrick

Sounds good!

[Deleted User]

Finished Whistler with a 1 hour 7 min PR!! Thrilled with my marathon time - my last 2 IMs ended w 6:15 marathons - this one was 5:19! Thanks to EN for helping to get me there!

Anyway...before they announced Whistler, they announced Tahoe. I signed up for Tahoe, since can't get a refund and know a ton of folks doing it...figured I am going for it. I DON'T expect a PR....I have listened to the webinar so understand the course. Last year I went to Tahoe did a 1 mile swim, 72 mile bike and 1/2 mary. Felt ok in the altitude - granted that was over several days. I am no longer sore - but definitely mentally fried a bit. Had a horrible sore throat, which is now subsiding today.

MY QUESTIONS - finally right??!
I assume take this week completely off...maybe spin on Sat / Sun
What plan, if any, should I load up for the next few weeks??
If no plan, can you sketch me out something?


Thanks....don't worry after Tahoe taking time off ..and no IM in 2014

Coach Patrick

@Anne, you really don't have much you CAN do right now. You are not even a week past..and you have 4 weeks to go. You can swim on Friday..maybe a short spin on Sat or Sun (other day off).

I would load the Beg Plan to end on Tahoe as a reference point.

Next week = 3 swims and 3 bikes...all pretty easy.

Week after next = Plan as scheduled, but intensity low...

We can talk from there.

NOTE: You will start bonking at mile 3 of your bikes, mile 1 of your runs. You have to eat / drink to compensate / overcome this!!!

[Deleted User]

Hey Patrick -
I am doing the marathon plan on Week 6.
Saturday says: MS: 8 miles @ z1/LRP, last 2 miles at z4 / TPace.

Sorry but does that mean....do 10 miles total or 6 @ LRP and 2 @ TP.

Thanks.

Coach Patrick

@Ann, GREAT Q! It's 10 miles...8 @ LRP then 2 @ TP!