Week 10 HIM Plan, leaving town.

ghankins

Hey coach,

Quick question, I'm flying out next Sunday, June 2 for a training in Nevada and the only thing the will available for me to use for working out is a treadmill and a track.  Pretty much for the week I will be in lock down a military base so swimming and biking are not options.  I plan on biking before I catch the flight and dream about biking swimming till the next Sunday.

I'm just coming off the GF Intermediate and entering into the HIM Intermediate plan week 9 next week.  The week in question is Week 10 which is run thick.  With entering into the new plan next week there is a little acclimating because of beefing up on the bike, that  may stretch my limits.

Also sometimes its difficult to get those valuable swims in because being a firefighter, our shift cycle is 24 hours on and 48 hours off, some days my shift lands on the swim days.  How can I adjust this to make sure I'm getting my swimming in and keeping up with my bike/run?  While at work it is easy for me to get my biking and running in.

So the questions being :

Need to adjust week 10- What do I do?

How can I balance my swims in with my schedule?

Thank 

Greg

Coach Patrick

@Greg, there is some travel guidance in the wiki (Self coaching) but I say you plan on 2 days on / 1 day off. So a Tempo Run (2-3 x 1 mile repeats) of about 45', and a Steady run of about 60' where you play with the incline to make it more challenging. Always 1%, you can bump it up to 4% for different durations, etc. Then a rest day (core, etc).

On the "shift swim" days, I say you have swim cords at the "office" -- elastic tubing -- so you can get a great workout without having to hit the pool!

ghankins

Hey coach got back from my trip and did pretty much the plan you suggested, except I wasn't expecting to be running outside in Nevada when it was 105-110 degrees (wow did I learn quick that you run faster because your shoes are melting ).

Now that I am back I have another quick question.  This week is kind of crazy for me and noticed that I have a BIG day scheduled for Saturday, I am working a 48 hour shift so my whole week is kind of off kilter and next week I have a test week and a race on Sunday.  Do you think it would be ok to flip week 11 and 12 and just have my race as my BIG day?  The way my schedule is landing I can fit testing in very easily.

Also to boot I drank the Kool Aid and bought a Quarq that is being install as we speak, so I need to get a test in for that still so I start to focus on learning power before my A race hits in August.  The race on June 23 is no big deal because one it is xterra and two there is about 60% chance it get cancel due to flooding and lack of entries.

Let me know what your thinking.

Thanks 

Greg

Coach Patrick

@Greg, yes you can plan on next week for the big day, whether it's your RACE or a real big day b/c the race was cancelled. You'll want to ride 7 - 10 days without testing first just to get used to the unit (how to toggle settings, download, tweak display, capture data) before you test. When you do test, we'll want to do it on a Tuesday after a monday off!!!