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Bob I's Macro Thread

Bob IrwinBob Irwin
in Coaching Forum 🧢
Rich - I'm beginning to wonder why I have you do a season plan - the last time a season got done as planned was 2009.  Anyway...  My plan is to do the Full Vineman on July 27th.  I got through the OS fine, except my weight is still too high.  If my training doesn't go well, I would plan to drop down to the Vineman 70.3 on 7/14.  I have until June 8th to decide, so I planned to move my first RR for the full to June 6th or 7th, which is only one week early.  I'll be able to tell if I can make the full by doing RR #1.  Does that make sense?  Also, I've loaded up the Int IM plan, and was planning to follow it as written until I'm certain of what I'm doing.  Does that make sense?  My race age will be 63, and it's been 4 years since I've done a full.  Thanks

Comments

  • Coach RichCoach Rich
    Bob,

    Yes, sounds good!
  • Bob IrwinBob Irwin
    Rich - I ended up doing Vineman 70.3, which was last weekend (for some reason the ability to do the volume didn't come fast enough to do the full - next year I'll do Nov OS). My next target race is the Tinley Long Course on October 5th. It's not exactly half - but almost. 1.5 mile smim, 49 mile bike - 3900 feet of climbing 9 mile run - 700 feet of climbing. Taking the rest of the week off, the race will be 11 weeks away. Should I just laod up the HIM plan again, or do something different? Thanks
  • Coach RichCoach Rich
    Bob, do wks 3-7 of the Get Faster plan, then load up the HIM plan to end on the October race. And you could probably cap the long run in the HIM plan at about 1:40 vs the scheduled volume...or keep it rolling, depending on your OS plans for maybe racing a half marathon, etc. Never a bad thing to keep the long run up, but in my opinion it get onerous when you start going north of ~1:40. Up to you though.
  • Bob IrwinBob Irwin
    Hi Rich - the beginning of another season. I've been off for a month, so I'm ready. I submitted the season planning survey, but I have enough questions/comments that I thought I'd post them here. My A race is Full Vineman on 7/26. I just started the OS this week. My power numbers are unfortuneately down about 15% from the start of October when I finished my last race. I haven't been able to do much in December, due to an illness. I'm fine biking at this point, but probably need another week or two with no running. My swimming is pretty bad - my best HIM swim is about 41 minutes - best IM swim 1:32. Last year my best HIM was 45 minutes. So based on your OS swim webinar (which was great by the way), I think I'm in the "I really need to be swimming now" group. In the past, run durability has been a problem for me, so I need some way to make that better - maybe the increased length of the long runs in the OS plan will do that naturally.
  • Coach RichCoach Rich
    Ok, thx for the detail. I'll refer to this when I do your SP
  • Bob IrwinBob Irwin
    Rich
    I need to make an adjustment to my training plan again this year. OS went well. Next I was supposed to do 2 weeks of swim camp and then switch to my IM plan for full Vineman in July. But I’ve had to take a month off due to a respiratory illness. I don’t think that I’m 100% yet, but getting pretty close. Went for my first run today, and couldn’t even go the three miles I’d need to recalibrate my VDOT. My revised goal is a long course race the first weekend in October (1.5 mile swim, 49 mile bike, 10 mile run). It’s quite hilly on both the bike and the run. I’ve got a long way to go in 16 weeks. Probably a good idea to start with the swim camp – my swimming is pretty bad, and I can get a couple more weeks recovering from whatever I had. Then what – a few weeks of get faster, then jump into the HIM plan at week?? Thanks for the help.
  • Coach RichCoach Rich

    Posted By Bob Irwin on 04 Jun 2014 06:36 PM


    Rich

    I need to make an adjustment to my training plan again this year. OS went well. Next I was supposed to do 2 weeks of swim camp and then switch to my IM plan for full Vineman in July. But I’ve had to take a month off due to a respiratory illness. I don’t think that I’m 100% yet, but getting pretty close. Went for my first run today, and couldn’t even go the three miles I’d need to recalibrate my VDOT. My revised goal is a long course race the first weekend in October (1.5 mile swim, 49 mile bike, 10 mile run). It’s quite hilly on both the bike and the run. I’ve got a long way to go in 16 weeks. Probably a good idea to start with the swim camp – my swimming is pretty bad, and I can get a couple more weeks recovering from whatever I had. Then what – a few weeks of get faster, then jump into the HIM plan at week?? Thanks for the help.

    Hi Bob,

    Sorry to hear about your friction! Please take the TSR Survey here and I'll plan this out for you. 

  • Bob IrwinBob Irwin

    Hi Rich.  Long time since I've posted to this thread.  The groin injury that has kept me from running for the last 18 months turns out to be hip arthritis.  I;m scheduled for a total hip replacement on August 2nd.  My surgeon has recommended that I not run after the surgery, but I can swim, bike, and walk as much as I want.  After I am all healed - probably around the first of the year, I can start training again for whatever I event I can do.  I was wondering if you've ever done a plan for someone that was going to walk the run?  Would I use that standard plans, but go harder on the swim and bike, or...?  I really don't want to be done with triathlons just yet - it's been too much a part of my life for the last 25 years.  Thanks

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