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Yvette Metz - Micro
Hi Coach,
I am on week 11 of the HIM intermediate plan. see below:
Tuesday:swim
Wednesday : Brick/bike run
Thursday:Run (day in question see below)
Friday :Run
Satuday: swim/bike/run one hour each
Sunday: Rest
What is the best way to change the schedule for this week on Thursday the 4th: I have a 50 mile bike ride with friends scheduled.
Thanks,
Yvette
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Hi Coach,
I need your help!
FYI: I have the Age group nationals OLY on Aug 11.
This is my weekend schedule.
Friday swim test:
Sat: run then bike- 20 minutes then 180 minutes
Sun: bike 120 minutes
I leave on Friday am .(7 to 8 hour drive) will be driving to Wisconsin to try the brick adventure ( trying to decide if I want to do this IM in 2014-not sure about the hills) The schedule is as follows:
7/12
7/13
7/14
Is it ok to just follow this schedule or should I change the amount of time spent on each?
thanks ,
Yvette
Th anks Coach
Sarurday; Did the swim 50 minutes.
Rode one loop for a total of 42 miles that was enough considering the heat. Are you good with that?trying to hok
In the morning I thinkinng of only running for one hour to get 6 miles in. Then a light swim, pack and 7 hour ride ba ck to michigan. Monday ?
Hi coac h!
Next weekend is my "A" race in the oly age group nationals.
This weekend is a tri for life race, should I pass or do it for practice? I'm thinking pass so I'm ready for next week.
Aafter the age group nationals is over need help with transition back into my workouts. Do I use the schedule from the wiki?
Thanks!
Hi Coach, Hope you are feeling better!
My current Plan: 2013 Half Ironman, Intermediate, next week will be week 17. it calls for a bike test. not sure how to transition back into my schedule after the race. I am doing the oly age group nationals on Saturday. when I return to training on Monday what is the correct plan to use for transition back into week 17 of HIM plan? Should I be doing all the tests?
I found this:Post Short Course Template Week
You’ll use this week as your guide after pretty much every short course race. Goal is to get back onto your normal training schedule Wednesday.
Event
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Swim
Off or Recovery
Normal Swim
Normal Swim
Bike
Easy bike
Interval bike, should be back on track
Normal Bike
Normal Bike
Run
Easy Brick
Normal Long Run
Strides + T-pace repeats, see how you feel
Normal Brick
Thank you!
Yvette
Hi Coach
I'm on week 18 of. Intermediate half ironman did a 52 mile ride 3:25 :00 today. The first half was amazing ...not so much the last half. Changed my nutrition plan and it went south fast.
Ucan 2scoops drank it half hour before ride
Every 15 water with electrolyte s no sugar two bottles
Salt tab every hour
Went well the first 2 hours then I hit the wall.
Ran out of water and the electrolyte s were not strong enough. Tried to recover but was to late. Had gue and drank some efs.
Wwas going to run 6 miles but that did not happen. Was dehydrated so had a recovery drink and called it a daday.
Half iron in two weeks. Do I plug in the schedule from the wiki the week before race or do week 20¿
Next weeken I'm going back to my old nutrition.
Ucan every two hours
Salt tabs 1-2 every hour
One bottle of efs every hour
Ran out of water and the electrolyte s were not stronv enough
Ran out of water and the electr
Sorry hit the wrong button.
I took Friday off instead of sunday.
Should I just start monday with the planed workouts or take it off.
Thanks!
Thanks Coach,
Hope you had a nice holiday!
FYI...I changed bank accounts and filled out the form on EN. Hope all transitions well.
Ucan is for daily use only. going to start a new plan for nutrition. will look over the wiki for advise.
Need your help with a few things.
Change of plans: My HIM is in Tawas,MI. this weekend on Saturday,not sure if I can go now. Yesterday was a sad day here in MI.
One of my husbands employees passed away last night and a good friend of mine he father passed away as well. So plans are all up in the air!
I am going to PM you with additional info. Thanks Coach, Yvette
Thanks Coach,
New bike purchase is on hold for now. So lost with training this week now that I am not doing the Half IM.
Dont know where to start next week. I decided one day at a time till Monday. I will take a look at my next race or find another Half IM, may have along taper?
thanks again for your help.
I will get back to you Monday.
Hello Coach,
I found a half marathon to run instead of the Half Iron after the funeral. 20 weeks of HIM training then no race threw me for a loop...no closure.
I have been running, swim, bike but no schedule loaded. Saturday bike was 48 miles, Sunday bike was 48 miles then a 7 mile run at night. took Monday and Tuesday off.
I am going to Florida a the end of the month to sign up for 2014 IM FL.round 2. I would like to start the out season in January.
My big question to you is: So, what plan can I load up in the interim?
I would like to swim two days a week and work with some weights as well. I did pay the fee to talk with Leigh,we should be connect some time this week.
I know you all are
swamped with the new member sign ups. I'm going to wait till next week to send my season plan in ,there is plenty of time. Considering next year is a late IM I know the season will be split in two. I have to pencil races in
before I can even send the season plan to you all.
Thanks Coach!
Deal!
Last out season I tried the no swim....it was a disaster for me. so this year I would like to swim in the winter if it is ok with you Coach.The group I swim with works on technique Tuesday and Thursday am for the winter.
Here is the schedule for the next two weeks on the Brand New Run Durability plan #1. like you suggested.I know its a base line thinking I should have three days of core/strength? (at 56 years old my upper body and core are not strong)
Where do I add the bike?
Can the extra swim go on Tuesday?. (so I can swim with the group)
if I add the swim and bike what run do I take out or do I just add the extra swim and bike?
thanks!
I say we keep it at one bike a week right now, with Monday's off.
For the core/strength I'd really REALLY prefer we find a way to get you a 15' to 20' session you can do before each run...so then you'd do it Tues/Wed/Fri and be done. If the routines in the wiki aren't enough (under self coaching section) we could potentially have Monday be a strength day and then core on the others...but I'd like you to have _A_ day off if possible!
Let me know what you think of those edits...
Hi Coach, Run Durability Level Two plan. I am starting on Monday. OS starts January , can I modify it like below?
I need to work on losing body weight,working with strength upper body posture,and not forget swim. (see past micro notes)
I found a weight program and would like to do it three days a week. its at 6am and I can do the other workouts after I'm done. the web site is http://stationfiveonefive.com/wp/
until OS starts in January, need to swim two days, weights 3 days so is the schedule below ok? or do I need to take off a run?
we still need to talk about my 2014 year
thanks,
Yvette
Swim: with group
Run: as planned/ Warm up as needed; goal is to even split them. Should be slightly faster each week.and
Run: MS: 30? as 4 to 6 strides, remainder @ GRP (Goal Race Pace).Swim and Run
Give yourself some time to warm up if required. If no hills in your area, simulate with a treadmill if possible or just do a regular run.You can find resources in the Wiki if required, at the bottom of the Self Coaching Page under Core Resources: http://bit.ly/SelfCoaching
You can extend this to up to 120 minutes, but no longer.
Below = 15 seconds slower per mile, Above = 15 seconds faster per mile.
forgot to tell you.
I am working with Leigh to strength my pelvic. I am doing basic pelvic exercises (20 minutes) and rolling after work outs to prevent injury(20minutes) .
* First the sleep cost of the early sessions. I am all for the strength but please make sure you are getting a good night's sleep!
* Multiple changes = harder time discerning what is / isn't working for you. If you lose 5lbs by 1/1, what will have done it? What can you increase to make it improve? That could be hard to tell.
* Monday / Friday as core only is the way to go right now....remember, we still need to build up for the rest of your season!!!!
Thanks Coach!
Ok on getting sleep! I'm recording my sleep to stay on top of it. It is better for me to workout in the am, then go to work. If I wait until the end of the day forget it.
Ok on the Monday /Friday core. I will do the ones that Leigh gave me and continue to work with her.
I'll check in next week and let your know how it is going.
Hi Coach
Time to check in
Nov 15 started a new food plan and supplements with dr. Did food testing and cut out all foods I am allergic to, in addition to no sugar or carbs.down 17lbs and counting
Jan out season was going well.
I was doing the weight class m/w/f@ 6am and following the o's plan. Was getting enough sleep and felt great. Was a able to keep up on workouts. Then week 3, I missed two workouts because my aunt passed away had to arrange funeral got back on track. Then week 4&5 not so good.
I had to fly to Florida my client purchase a 2800square foot un furnished condo and wanted me to furnish it in one week. Long story short, I had to stay two weeks and ended up working 140 hours. Not to mention we did not have a chance to eat or drink all day until dinner. Not good (client didn't want to stop-tried to keep nuts in a bag to munch on.
before work Week 4 of OS I was able to do all the runs, one bike and one swim.
Before work Week 5 of OS not so good... did 2 runs and one bike.
Flew home on Feb 8 by 6pm and by night my entire body was sore and extremely tired legs and feet swollen.
Decided to rest up on Sunday do nothing
Monday back on schedule Jan OS Week 6
Was planning the following:
Do os week 6 as planned m/w add weights and Friday do a swim(keep loose) instead of weights
What are your thoughts on jumping back in after missing part of week 5.
the plan is to catch up on sleep
Thanks coach
Yvette
Hi Coach
Time to check in
Nov 15 started a new food plan and supplements with dr. Did food testing and cut out all foods I am allergic to, in addition to no sugar or carbs.down 17lbs and counting
Jan out season was going well.
I was doing the weight class m/w/f@ 6am and following the o's plan. Was getting enough sleep and felt great. Was a able to keep up on workouts. Then week 3, I missed two workouts because my aunt passed away had to arrange funeral got back on track. Then week 4&5 not so good.
I had to fly to Florida my client purchase a 2800square foot un furnished condo and wanted me to furnish it in one week. Long story short, I had to stay two weeks and ended up working 140 hours. Not to mention we did not have a chance to eat or drink all day until dinner. Not good (client didn't want to stop-tried to keep nuts in a bag to munch on.
before work Week 4 of OS I was able to do all the runs, one bike and one swim.
Before work Week 5 of OS not so good... did 2 runs and one bike.
Flew home on Feb 8 by 6pm and by night my entire body was sore and extremely tired legs and feet swollen.
Decided to rest up on Sunday do nothing
Monday back on schedule Jan OS Week 6
Was planning the following:
Do os week 6 as planned m/w add weights and Friday do a swim(keep loose) instead of weights
What are your thoughts on jumping back in after missing part of week 5.
the plan is to catch up on sleep
Thanks coach
Yvette
Losing that sleep is like not investing for your retirement. When you need the energy, it's not going to be there!
Up date more travel...rrrrr Friday am to Monday night
Week 6 of out season, Monday weights,tuesday bike, wed bike, Thurs bike then the plan was fly out on Friday am (day off) then Saturday Sunday Monday do the runs back on track week 7. The runs did not happen. Rrrrf my grandson(8yrs) got sick then it went like wildfire to my granddaughter(5yrs) who ended up in the hospital, then my daughter and the babysitter and my grandson(18mts). Flew home Monday plane delayed arrived home at 2am,went to bed thought I was safe but oh no Tuesday am I was down for the count it was a virus . it is now Thursday.
it is now week7 Thursday I'm going to do my Thursday workout if I feel ok I will take Friday off then jump into the rest of the week. Does this sound reasonable coach?
working on the sleep will change the weights.