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Week 10, IM Intermediate. Next three weeks are jacked

Joe MatchetteJoe Matchette
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Coach P -  My next three weeks are definitely non-standard.  I am looking for some guidance on how to modify due to the realities of the situation.  Below is my situation with some notes. I am thinking this will be a "thread in progress" so we can operate from a baseline and go week-by-week.

  • What are your thoughts, and any specifics, with respect to this:

 Week 10              Scout Camp with Son.  No workouts possible

 Mon                    B-Day Challenge swim, 4000m, Z1 Run 6 miles

Tue                      Air Force Fitness test in AM.  FTP Bike in afternoon

Wed – Fri             Run in AM, then BOY SCOUT CAMP w/ Son.

Sat                      Possible Bike Ride

Sun                     Vacation Travel (7 hr drive).  Possible bike or run late afternoon

 

Week 11              Family Vacation in Gulf Shores.  Bringing my bike.

Mon – Fri             Family Vacation.  Thinking BBW-esque, with some ocean swimming.

Sat                       Travel Home

Sun                      TBD

 

Week 12              Work trip to Texas.  No biking Tues through Friday.  Possible swimming

 Mon                  Work travel in PM.  Can run or bike before going to airport.

Tue – Thur          Business trip.  Thinking Big Run Week w/ Normal Thur long run

Fri                     Travel home PM/Night.  Could run in AM

Sat                    ???

Sun                   ???

Comments

  • Coach PatrickCoach Patrick
    @Joe, I suggest you do Week 10 as a run week (end of it), then Week 11 as BBW, then Week 12 as Run Focus again. Some swim cords you can use on your own might be worthwhile purchasing...



     Week 10              Scout Camp with Son.  No workouts possible



     Mon                    B-Day Challenge swim, 4000m, Z1 Run 6 miles

    Tue                      Air Force Fitness test in AM.  FTP Bike in afternoon

    Wed – Fri             Run in AM, then BOY SCOUT CAMP w/ Son.

    Sat                      60' run, include 4 miles at z3 / HMP.

    Sun                     Vacation Travel (7 hr drive).  If possible, do a short 45' run with strides at the end. Get loose workout after long drive. Hydrate on that drive!




    Week 11              Family Vacation in Gulf Shores.  Bringing my bike.

    Not sure what your plans are with the family, but you have plenty of options. I am a fan of "consistent" training. So, I say up early pre-traffic to ride 2-2.5 hours. Say 5-7 or 5:30 to 7:30/8. Then you have the morning and early afternoon with the fam. You can swim in the afternoon, OWS, as your schedule permits. 5 days of 40-50 miles is 250, is a great week without having you ride 100 miles from the Gulf. Let me know what you think...

    Mon – Fri             Family Vacation.  Thinking BBW-esque, with some ocean swimming.

    Sat                       Travel Home

    Sun                      TBD  - I say off. 




    Week 12              Work trip to Texas.  No biking Tues through Friday.  Possible swimming



     Mon                  Work travel in PM.  Can run or bike before going to airport.  Interval run for the week here.

    Tue – Thur          Business trip.  Thinking Big Run Week w/ Normal Thur long run.
    • Tuesday = 8 miles with 4 miles @ z3/HMP.

    • Wednesday = 45' run with Strides at the end, warm up with good core work, etc.
    • Thursday = Long Run as scheduled. Recover well here.
    • Friday = 45' run with Strides at the end, warm up with good core work, etc.
    • Saturday / Sunday = One longer ride (if you can, as scheduled) and one shorter ride (1.5-2 hours, ABP style). Put them on the days that work for you.

     

    Fri                     Travel home PM/Night.  Could run in AM

    Sat                    ???

    Sun                   ???

  • Joe MatchetteJoe Matchette
    Thanks Patrick. I will update the thread as the weeks progress.
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