Yvette, thanks for reaching out. We find the split runs to be a better overall run experience. The rationale is in this update post: http://bit.ly/21idYu1 -- feel free to pass it on. You can keep it to one run, but just be careful of the volume!
As for the Tuesday run, let it go...onwards with the rest of the week!
Yvette, I hope you are bouncing back. THANK YOU for checking the wiki on how to account for a half marathon. I don't thing our guidance goes beyond triathlons in that regard.
So...
Thursday is Bike in AM (Do the FTP elements from your scheduled Sat ride, can be a shorter overall ride on trainer). Short run of 15' off the bike at TRP.
Friday is swim only.
Saturday is easy spin if you can (60-120 minutes...just spin spin spin). If you need it off, you can, but ideally chill spin.
Sunday is race day.
Monday is off.
Tuesday is Swim only day.
Wednesday is back at it!
Good luck to you...please send a picture along if you get one!
Yvette, so sorry for that confusion! The page you are looking for is under Self Coaching here. I will insert a screenshot of the instructions below...I suggest the B or C protocols. It's really the long run that's costly for you now. If the race is Sat i would suggest moving the long run to Sun after the race and doing the alternative brick listed (the Sat race replaces usual Sat training day). If your race is Sunday then do the long run early on Thurs AM and keep the Saturday bike really aerobic for time.
The race is Sunday. if I follow the "C" Race. do you want me to do what you wrote: If your race is Sunday then do the long run early on Thurs AM and keep the Saturday bike really aerobic for time. 3.5 hour bike before the race on Sunday?
or follow the "C" race above that is: if Sunday is race do Saturday ride, cutting the volume but keeping the intervals. Meaning do the
MS2:3 x 12' (2') @ 80-85%/Zone3/Mod-Hard; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
Sorry for the confusion. Do the version I said, which was Saturday ride for aerobic time. I want you to have a good race, but we also need to keep an eye on the long term work you are doing for CHOO. Every weekend ride is critical. You could cut to 2.5 hours if needed...
We need to talk? I scheduled time with you on Wednesday at 12:30pm June 8
I did the OLY and did not taper. Wow, was a bad race day. First , I made the mistake of drinking zipfiz right before the swim. It had caffeine in it and I never drink it. My heart was racing and my entire body was shaking. I could not swim, I did the breast stroke the entire swim. The bike was ok, by the run I wanted to pull out. But i didn't and keep going. Came in dead last.
I did the post workouts like you said then by the weekend I was toast.
I took Thursday off from running last week like you suggested. In addition, I took this Thursday off from running as well .
Finally after 6 weeks, my sinusitis/bronchitis is gone. Could finally breath while swimming today. I think this week I will be back on track. I gave you my Garmin account info in the "Endurance Nation Team" box on the right of the screen. can you look at it again?
three weeks till my HIM in Muncie.
week 18 of B/HIM plan:
Saturday is swim/60/bike 56 miles/run.
Sunday
So,Sunday there is a ride in town. Blue water ramble....up to 100 miles. I was going to do a 100 mile ride but notice the RR for HIM is this Saturday. So I'm guessing that 100 mile ride is something I should not do? your thoughts?
thank goodness you wrote to me and the intercom app as well. I thought I had replied to this in the morning before my appointments, and I came home to find out that is not the case. I'm so sorry.
I really like how your weekend rides turned out once you took Thursday long run off. They were easily one to 1 1/2 miles an hour faster. That is a huge boost. Something we need to keep up. You're definitely on the right track right now, and I'm okay with you doing the longer ride this weekend as part of your century.
My only warning to you is that you must really fueled the well and paste the first two hours conservatively. That doesn't mean don't pedal hard, it means ride within groups and use others and their draft to an advantage while you ride "cheesy."
As the ride evolves and spreads out you will spend more time on your own and there will be plenty of time to do work at the end. This way you will get the mileage you need without the full cost of the work.
Given the distance of the ride I fully expect that you will take Sunday off to be very light on Monday. Let me know what you think and how the adventure goes!
My bad, one remember I am totally on drugs right now.
Given that your Sunday will equal a normal weekends worth of riding I suggest that you keep it pretty light. Max would be a 2 hour steady ride with a 30' TRP run. No need to run on Sunday.
In light on this tour Monday should be OFF next week!
can you look at both my rides with Garmin and tell me what you see? user name and password is in the right hand side of screen.
Well it is official, My bike has a new name...crash! yes once again,thankfully only a few bruises and it was not during the race.
this week I ran long on Thursday 1.5 hours.
Saturday I had a great ride, and ran for one hour after. the run was not very fast but I was happy because I could run the entire hour.
Sunday, ride was supposed to be 100 but I crashed at mile 42 and rode to 54.6 and my derailer fell off again. (hope it doesnt cost $2000.00 to fix it again)
Yvette, I am so sorry to hear about the crash. Please let me know how it goes. I am pleased with your riding...you are clearly picking up some fitness there and are building a good foundation.
Consistency is what's key here...so let's keep that rolling!!!!
Yvette, ,we are talkign everywhere it seems!! I think you got my other reply today....if you have any last minute questions, call me enroute on Friday. Remember that good fluids are key...remember to drink on the right intervals so you'll be much happier on the run!!!
nicely done! I was talking with Patricia just the other day, and she was telling me how exciting it was to see you out there on the race course. So why did you just focus on racing and not have to deal with anything else.
Overall I think the swim and the bike were great. Clearly we need to work on keeping cool on the run as well as good nutrition so that you have the energy. I'm happy to walk you through what you did on the bike for food if you think that might help. Just me know. For now let's heal up those blisters we can get back to it!
Thank you! Hahaha, I saved the crash for on the way home. Had to take a detour off I 75. while driving by a golf course a golf ball hit my windshield and cracked it. Terese and I just looked at each other in disbelief shook our heads, laughed and said oh well,nothing we can do now. Glad a bear didn't jump out at me in the race. LOL!
Yes, that would be helpful to talk with you if you have time.
I head up to LP this week to support Maura and the Team...can you talk the following week? If so, book it out here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
Ok I will schedule it. Question for this week. Full Ironman Beginning plan Week 11, there is no Friday on the list. Does this mean 2 days off this week?
Ok I will schedule it. Question for this week. Full Ironman Beginning plan Week 11, there is no Friday on the list. Does this mean 2 days off this week?
Great to chat with you today. I'm glad we both remembered!
Looking at the Beginner Full plan, you are right. Starting in week 13, the total run volume goes down. given the need for you to focus on continued running and longer runs to get better, I would like you to keep the Sunday run of about 90 minutes. This will complement the work you're doing on Thursday, and mission-critical miles. It does mean that you will need to take it easy on Monday as you'll probably have some good fatigue. You can keep that Sunday run through Sunday of Week 18. I know you asked about extending the brick runs, but they do add up. Please just do those as they are.
Yes to moving the back to back long rides to three weeks out vs two. So in Week 17, follow the regular plan but do the long rides on the weekend. I am not sure how you want to handle the Sunday run that week…you can split it between the two days…or if you want something else, let me know.
I also don't want you to forget about the importance of consistent biking nutrition. I know you have the time or going now, and that's a start. Maybe it's worthwhile rewriting nutrition plan by hand so it stuck in your head? Or maybe you have it printed out and take a look at it before you go out on those rides. But ultimately, need to be doing the nutrition plan on every ride between now and race day even if it's just 45 minutes — because developing the fueling HABIT habit is the most important thing.
Comments
Thanks coach,
What is the theory behind two run workouts in one day? Other EN folks were asking and I didn't have a answer.
Last week I did all my workouts. this week Monday went well but Tuesday not so much.
Tuesday was a 2700 swim and a 60 minute run. I was able to do 2200 swim and that is all. should I try and make it up this week or let it go?
Hope things are moving along with health and home.
As for the Tuesday run, let it go...onwards with the rest of the week!
You are doing sooo well,
~ Coach P
Ok, In the wiki I cant find the section on pre race week for a half marathon.
I have a half marathon this Sunday.
not sure how to change the week. HIM plan beg week 12
Last Friday was my big day: Swim/Bike/Run the day went well. then on Saturday,Sunday,Monday I was sick.
Monday : swim/ Did not swim because I was. Sick
Not sure what to do for the rest of the week. Not sure if I should bike test today because I am still sick.
Tuesday: Bike test
Wed: swim
thursday: AM PM runs
Friday : swim
Saturday: Bike /run
Sunday: Bike /run .............Sunday is the Half Marathon.
can you please tell me how to change my workouts for the week.
thank you,
Yvette
So...
Thursday is Bike in AM (Do the FTP elements from your scheduled Sat ride, can be a shorter overall ride on trainer). Short run of 15' off the bike at TRP.
Friday is swim only.
Saturday is easy spin if you can (60-120 minutes...just spin spin spin). If you need it off, you can, but ideally chill spin.
Sunday is race day.
Monday is off.
Tuesday is Swim only day.
Wednesday is back at it!
Good luck to you...please send a picture along if you get one!
Hi Coach,
I have a oly on Sunday this week. Just spent an hour in the wiki trying to find the schedule to taper before this race. no success.
can you please tell me how to plan this weeks workouts before the OLY on Sunday May 29th.
thanks ,
Yvette, so sorry for that confusion! The page you are looking for is under Self Coaching here. I will insert a screenshot of the instructions below...I suggest the B or C protocols. It's really the long run that's costly for you now. If the race is Sat i would suggest moving the long run to Sun after the race and doing the alternative brick listed (the Sat race replaces usual Sat training day). If your race is Sunday then do the long run early on Thurs AM and keep the Saturday bike really aerobic for time.
I'm confused!
The race is Sunday. if I follow the "C" Race. do you want me to do what you wrote: If your race is Sunday then do the long run early on Thurs AM and keep the Saturday bike really aerobic for time. 3.5 hour bike before the race on Sunday?
or follow the "C" race above that is: if Sunday is race do Saturday ride, cutting the volume but keeping the intervals. Meaning do the
WU: 20-30' @65-70%/Zone1/Easy.
MS1: 10' (2') @ 95-100%/Zone4/Hard. 12' (3') @ 95-100%/Zone4/Hard. 15' (4') @ 95-100%/Zone4/Hard.
MS2: 3 x 12' (2') @ 80-85%/Zone3/Mod-Hard; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
approx ride 2.5 hours as above?
Hi Coach,
We need to talk? I scheduled time with you on Wednesday at 12:30pm June 8
I did the OLY and did not taper. Wow, was a bad race day. First , I made the mistake of drinking zipfiz right before the swim. It had caffeine in it and I never drink it. My heart was racing and my entire body was shaking. I could not swim, I did the breast stroke the entire swim. The bike was ok, by the run I wanted to pull out. But i didn't and keep going. Came in dead last.
I did the post workouts like you said then by the weekend I was toast.
you can look at my workouts in garmin: https://connect.garmin.com/modern/activities https://connect.garmin.com/modern/activities
I had to take today off! as well as yesterday
Hi Coach Patrick,
I took Thursday off from running last week like you suggested. In addition, I took this Thursday off from running as well .
Finally after 6 weeks, my sinusitis/bronchitis is gone. Could finally breath while swimming today. I think this week I will be back on track. I gave you my Garmin account info in the "Endurance Nation Team" box on the right of the screen. can you look at it again?
three weeks till my HIM in Muncie.
week 18 of B/HIM plan:
Saturday is swim/60/bike 56 miles/run.
Sunday
So,Sunday there is a ride in town. Blue water ramble....up to 100 miles. I was going to do a 100 mile ride but notice the RR for HIM is this Saturday. So I'm guessing that 100 mile ride is something I should not do? your thoughts?
thank goodness you wrote to me and the intercom app as well. I thought I had replied to this in the morning before my appointments, and I came home to find out that is not the case. I'm so sorry.
I really like how your weekend rides turned out once you took Thursday long run off. They were easily one to 1 1/2 miles an hour faster. That is a huge boost. Something we need to keep up. You're definitely on the right track right now, and I'm okay with you doing the longer ride this weekend as part of your century.
My only warning to you is that you must really fueled the well and paste the first two hours conservatively. That doesn't mean don't pedal hard, it means ride within groups and use others and their draft to an advantage while you ride "cheesy."
As the ride evolves and spreads out you will spend more time on your own and there will be plenty of time to do work at the end. This way you will get the mileage you need without the full cost of the work.
Given the distance of the ride I fully expect that you will take Sunday off to be very light on Monday. Let me know what you think and how the adventure goes!
Hi Coach,
I'm confused on what I should do this weekend.
my Saturday is swim/bike 56 miles/run one hour.
should I be doing the Saturday workouts then do the 100 mile bike ride on Sunday?
Given that your Sunday will equal a normal weekends worth of riding I suggest that you keep it pretty light. Max would be a 2 hour steady ride with a 30' TRP run. No need to run on Sunday.
In light on this tour Monday should be OFF next week!
My brain always feel like that, welcome to my world!
short and simple, is this correct?
Saturday, bike steady 2 hours and 30'TRP run. NO SWIM.NO SWIM
Sunday, Bike 100 miles
Monday: off
Hi Coach,
Hope you are feeling better!
can you look at both my rides with Garmin and tell me what you see? user name and password is in the right hand side of screen.
Well it is official, My bike has a new name...crash! yes once again,thankfully only a few bruises and it was not during the race.
this week I ran long on Thursday 1.5 hours.
Saturday I had a great ride, and ran for one hour after. the run was not very fast but I was happy because I could run the entire hour.
Sunday, ride was supposed to be 100 but I crashed at mile 42 and rode to 54.6 and my derailer fell off again. (hope it doesnt cost $2000.00 to fix it again)
Saturday : 57.1, time: 3:32 Max: 31.18 ,ave speed 16.5 Ave power: 101 ,Max power:342,NP: 119,IF: .841,Ave Heart: 144Max 165
Sunday: 54.6 Time: 3:05:23, Max: Ave speed 17.66,Max 29.64,Ave power 98, max 419,NP112,IF .791,Ave heart 149, Max heart 172
crashed at 2:15 and bike broke at 3:30
Consistency is what's key here...so let's keep that rolling!!!!
Hi Coach,
I leave on Friday for my race on Saturday: HIM Muncie we have a phone call wed@1pm.
need help with bike watts for the race.
was able to use the race calculator for the run.
can you help with the bike calculator?
~ Coach P
Yep! Didn't want to bother you.
here is my race report:
http://members.endurancenation.us/Forums/tabid/57/aft/21269/Default.aspx#229827
nicely done! I was talking with Patricia just the other day, and she was telling me how exciting it was to see you out there on the race course. So why did you just focus on racing and not have to deal with anything else.
Overall I think the swim and the bike were great. Clearly we need to work on keeping cool on the run as well as good nutrition so that you have the energy. I'm happy to walk you through what you did on the bike for food if you think that might help. Just me know. For now let's heal up those blisters we can get back to it!
~ Coach P
Yes, that would be helpful to talk with you if you have time.
Question for this week.
Full Ironman Beginning plan
Week 11, there is no Friday on the list. Does this mean 2 days off this week?
Question for this week.
Full Ironman Beginning plan
Week 11, there is no Friday on the list. Does this mean 2 days off this week?
Yvette...yikes!!! Good catch! It's a set of strides...up to 45 minutes! Off to fix, in the meantime...
Great to chat with you today. I'm glad we both remembered!
Looking at the Beginner Full plan, you are right. Starting in week 13, the total run volume goes down. given the need for you to focus on continued running and longer runs to get better, I would like you to keep the Sunday run of about 90 minutes. This will complement the work you're doing on Thursday, and mission-critical miles. It does mean that you will need to take it easy on Monday as you'll probably have some good fatigue. You can keep that Sunday run through Sunday of Week 18. I know you asked about extending the brick runs, but they do add up. Please just do those as they are.
Yes to moving the back to back long rides to three weeks out vs two. So in Week 17, follow the regular plan but do the long rides on the weekend. I am not sure how you want to handle the Sunday run that week…you can split it between the two days…or if you want something else, let me know.
I also don't want you to forget about the importance of consistent biking nutrition. I know you have the time or going now, and that's a start. Maybe it's worthwhile rewriting nutrition plan by hand so it stuck in your head? Or maybe you have it printed out and take a look at it before you go out on those rides. But ultimately, need to be doing the nutrition plan on every ride between now and race day even if it's just 45 minutes — because developing the fueling HABIT habit is the most important thing.
I hope that’s everything, if not let me know!
~ Coach P