Micro next 4 weeks/ need help - Yvette Metz

Yvette Metz

Hi Coach,I need help with my plan for the next 4 weeks.  I'm excited about my trips but need to tweak the workouts. One week in Florida is our 35th wedding anniversary. Then two weeks in India with my daughter for her school University of Houston.

I finished Jan OS. 

Currently I am in GF inter Week 4 - May 13   .

On May 27th I load HIM week 6 .

This is how the four weeks are played out and I need your help on changing out the bike and maybe the swims.

I am not sure how to explain this in a simple form so I will write the :

plan name first,

the week & where I will be (length of time)

what discipline  is not available to me for that week. If there is a race and (a-b-c priority) . can you then tell me how to plan the workouts for each week.

Start:

GF Week 4 =May 13 -  Florida - No Bike - no race this week- I am taking my wetsuit to swim in the ocean

GFWeek 5= May 20 - Florida - No Bike-  back in Michigan on May 21 and the race Bay shore half marathon (C race)is on May 25th.

HIM Week 6= May 27 - India - No Bike - no race this week

HIM Week 7=June 3 - India- No Bike - no race this week

HIM Week 8=June 10- USA-Michigan June 16 Motor city oly - (A race)

After writing the above I realized the only discipline that is missing is the bike. I can try and use the stationary bikes at the hotels. 

How do I adjust my schedule for the bike days?

How do I adjust my Travel days? May 27th and June 10 both days travel will be the same. 

Michigan flight to New York then on to India it is a 14 hour flight.

Thanks Coach,

Yvette

 

Coach Patrick

Yvette, you are busy!!! Easy stuff first -- travel days are off. Just make it through the day! For the bike, you can hit the stationary bike but keep the work short and focused..like 30 minutes as 10' warm up then 10 x 1' hard / 1' easy. The rest of the week has two tempo runs and a longer run...where they fit. In place of the swim, I suggest swim cords for strengthening and maintaining some fitness. Biggest thing you can do is stay healthy with all this travel...that means sleeping well, staying hydrated, etc!!!

Yvette Metz

Wow!  Thanks Coach! 

Yvette Metz

Hi  Coach, 

Well I made the travel just that. 

Thursday I swam for one hour in the Atlantic Ocean.  Felt good to be back in water.

Friday I ran one hour according to the schedule. 

I forgot to tell you....next weekend May 25 th I'm running in the Bayshore half marathon.

How do I taper for the race?

Yvette Metz

Hi  Coach, 

Well I made the travel just that. 

Thursday I swam for one hour in the Atlantic Ocean.  Felt good to be back in water.

Friday I ran one hour according to the schedule. 

I forgot to tell you....next weekend May 25 th I'm running in the Bayshore half marathon.

How do I taper for the race?

Coach Patrick

Yvette, we put an ABP ride on the Thursday instead of the run, friday is regular, Saturday is an easy 1-1.5 hour ride, no run...then we race...Monday off, Tuesday swim, Wed back at it!

Yvette Metz

Hi coach

Well I returned from our anniversary trip. Was anle to get  my swim and run completed.no bikes at the hotel.  We returnrd home had one day to un pack and re pack. Left friday for my bayshore half marathon on saturday. Was happy with the race finish 2:13 was shooting for a pr but was 3 minutes off. I still had a great run. I was at mile 6 in :57:00 a first for me. I think it was to fast in the first part. Had to back off at mile 10 zone two. Then picked it back up. Sunday I took the day off from working out had to pack up our cottage it took me 12 hours sunday then drove home 2.5 hours. Un packed then re packed to leave monday am for india. I left michigan at 6 am monday and just arrived at the hotel in India tuesday night at 11 pm.  So I will be here untill june 11.   So far there are no bikes in the workout center. So wedneday I can do the run and swim .

Willit be ok to just run and swim ?   Don't have a choice...my race is fast approaching ( half iron ) I am doing it as a relay with my husband. I will run and swim he will be doing the bike. So with that said I think everythin will work out fine. Considering I have not been on my bike in three weeks.  

Whatis your advice ?

Thanks coach!

Yvette Metz

Hi coach

Well I returned from our anniversary trip. Was anle to get  my swim and run completed.no bikes at the hotel.  We returnrd home had one day to un pack and re pack. Left friday for my bayshore half marathon on saturday. Was happy with the race finish 2:13 was shooting for a pr but was 3 minutes off. I still had a great run. I was at mile 6 in :57:00 a first for me. I think it was to fast in the first part. Had to back off at mile 10 zone two. Then picked it back up. Sunday I took the day off from working out had to pack up our cottage it took me 12 hours sunday then drove home 2.5 hours. Un packed then re packed to leave monday am for india. I left michigan at 6 am monday and just arrived at the hotel in India tuesday night at 11 pm.  So I will be here untill june 11.   So far there are no bikes in the workout center. So wedneday I can do the run and swim .

Willit be ok to just run and swim ?   Don't have a choice...my race is fast approaching ( half iron ) I am doing it as a relay with my husband. I will run and swim he will be doing the bike. So with that said I think everythin will work out fine. Considering I have not been on my bike in three weeks.  

Whatis your advice ?

Thanks coach!

Coach Patrick

Yvette, nice work! Next time check out our half marathon pacing in the Run section of the wiki...but you still did great! As for the training, run and swim only is fine. I am not sure of your daily access to training resources, but I can see an alternating days schedule:

* Day 1 = Interval run (2-3 x 1 mile)
* Day 2 = Endurance Swim
* Day 3 = Steady run (up to 60') in zone 2, last 10' in zone 3.
* Day 4 = Drill Swim
* Day 5 = Day off!!

Yvette Metz

Thanks Coach!

I have been able to run and swim this last week. Sunday I swam 1.5 milesin the pool. It was nice because the pool was 33meters long.   I have not been on a bike in four weeks because of travel. 

Now I need your help with my schedule.

Its monday am. My flight leaves from India  monday pm at 11:10. I arrivein detroit (yeah...no place like home. God bless the USA) Tuesday am @9:00. Flight is approximately 16 hours. 

I am on the get faster plan 

I have    an A race triathlon OLY distance. (Never did one before-skipped and went for ironman) in 6 Days. So arrive Tuesday am 

How do I train for the week? Tuesday 

Wednesday 

Thursday 

Friday 

Saturday race is Sunday

Thanks coach.Yvette

Tuesday

WednesdayThursday

u

Coach Patrick

@Yvette top priority is to get back and settled. I would say the following would be a target, but no one session is totally 100% required:

* Tuesday = Easy bike of 60-90 minutes. Just get on it, remember it, check it out.
* Wednesday = Tempo Run of 45', with 5 x 1' hard, 3' easy after each.
* Thursday = 60' bike as 30' warm up, then 5 x 2' hard, 3' easy. 15' run right off the bike as 5' hard / z5, 10' easy / z2.
* Friday = Swim Only. I like 10 x 100 as 50 at race effort, 50 easy as the main set. No more than 2,000 here.
* Saturday = Aerobic easy bike of 60', all zone 1, make sure your race set up is all good to go!
* Sunday = Race.
* Monday = Off and check in!

Yvette Metz

Hi Coach

So much for trying to force away jet lag, its Thursday at 2am wide awake. 

I made amistake on my return home. We left monday at 3:30 in the afternoon and I retuened to Troy Michigan tuesday at 11am. Couldn't sleep on flight back and when I arrived tuesday workout did not happen.

No work out.  * Tuesday = Easy bike of 60-90 minutes. Just get on it, remember it, check it out

No workout  * Wednesday = Tempo Run of 45', with 5 x 1' hard, 3' easy after each. 

Yes: swam with my group 1hour in am did a test my 100 m time is 1:50 / in pm rode 20 miles according to what my nody could handle* Thursday = 60' bike as 30' warm up, then 5 x 2' hard, 3' easy. 15' run right off the bike as 5' hard / z5, 10' easy / z2..

Will go to lake in am . * Friday = Swim Only. I like 10 x 100 as 50 at race effort, 50 easy as the main set. No more than 2,000 here. 

No workout /will have access to running and swim in am wii do one of thesehave to drive up north we sold our cottage and have one day to move out then driving back sat night because i have the oly race in am* Sunday 

saturday= Aerobic easy bike of 60', all zone 1, 

make sure your race set up is all good to go! * Sunday = Race. * Monday = Off and check in!

 

I felt fine on the nike ride considering I have not been on it in 4 weeks.  I think I will be fine on the race. Next challange is the following weekend. I have an half ironman race. I will be doing the swim and run my husband is doing the bike. 

I will checkin after monday rest. I need to re group and up load thr plan for my nationals oly in augudt 

 

 

Thanks take care.

Coach Patrick

I am so tired from just reading your emails!!!!! You are amazing!!! Chat monday, good luck!

Yvette Metz

Hi Coach,

Its Monday pm/time to check in.

need your help.

# 1. my race on Sunday."the swim was horrific" high winds/waves in every direction/had to side stroke and back to finish. Could not wrap my head around it (just wanted to pull out with every stroke-forced my self to stay in the water hence the side stroke and back. very bad.some women were pulled out because they swallowed to much water and were not allowed to finish.  plus I think Jet lag was a big issue for me.  packed up the cottage and moved from Friday night to sat pm and was very tired in am for the race.

after the swim I was fine on the bike and run and had fun:   my swim test the week before I was 1:50 for 100 meters. 

FEMALE AGE GROUP: 55 - 59
Place No. Name Ag City/state Rank Swim Pace Rank Bike Rate Rank Run Pace Finish Race For ===== ==== ========================= == =================== ==== ======= ===== ==== ======= ==== ==== =
 1 425 Yvette Metz 56 Troy MI (1)(36:22) 2:26 (1 )(1:29:50) 15.9 (1) (1:14:14 )11:57 (3:20:25) 

now the question is how do I move forward.
I uploaded the half Iron man intermediate plan to end on 9/7/2013  so this week I will be starting on week 9,  not sure if I should be in the beginners or intermediate plan and need your advise. 
1. what plan beginners or intermediate ?
2. I have a half iron relay this weekend, I will swim and run. How do I train this week? 
3. Race "B" week of 7/8  = half iron man 
4. Race " A" on 8/5 Age group Nationals in Milwaukee. I want to do well in this race . can you help me?  not sure what to do after this weekends HIM Relay.  Do I skip the B race on 7/8 and just train for the A race at age group nationals?  Or do I write in the Macro for help? 
thanks Coach.
Tuesday : I am going to swim at 5:30 am with my group/only because I don't know what to do for the week.

Yvette Metz

Coach, did not make it to swim! Needed to work on sleep. Still on India time...rrrrrrr

Coach Patrick

@yvette, I am going to ask coach rich how to handle the planning stuff as that's what he does in the macro thread. I would follow the regular HIM plan for this week through Friday, then Sat is off, Sunday is race, monday is off, Tuesday is for time (not intensity), WEd you are back on schedule.

Let's see what Rich has to say!

Yvette Metz

Thank you!

Coach Rich

now the question is how do I move forward.
I uploaded the half Iron man intermediate plan to end on 9/7/2013 so this week I will be starting on week 9, not sure if I should be in the beginners or intermediate plan and need your advise. 
1. what plan beginners or intermediate ? Intermediate
2. I have a half iron relay this weekend, I will swim and run. How do I train this week?  Normally, no changes, though if the race is Sunday you "might" want to consider turning the Saturday bike down a bit. Up to you though. 
3. Race "B" week of 7/8 = half iron man See the Sel-Coaching Guide in the Self-Coaching section of the wiki for our thoughts on how to modify plans for A, B, and C races. 
4. Race " A" on 8/5 Age group Nationals in Milwaukee. I want to do well in this race . can you help me? not sure what to do after this weekends HIM Relay. Do I skip the B race on 7/8 and just train for the A race at age group nationals? Or do I write in the Macro for help? 
thanks Coach.No need to skip the B-race HIM, as there is quite a bit of space between the HIM and Nationals. 
Tuesday : I am going to swim at 5:30 am with my group/only because I don't know what to do for the week.

Yvette Metz

Sorry coach

Can't figure out how to modify the plan for mu Aug national race???