Ok, so I totally messed up my march training. Yes, I did add the upper body class 3 times a week.
I was looking at my TRP plan and forgot that Coach Rich changed it in the Macro. I was supposed to load up the HIM plan. Now what? should I just change the plan to the HIM plan and move forward.
@Yvette Metz - Great to talk to you today...I think we have a good path for you, but there's work to be done. I will be curious to hear how things evolve for you as you get back to "traditional" training.
So you have 9lbs to go...let's keep track of that. In the meantime, let's load up your HIM plan, Beginner week for the first bit (maybe through Friday 4/7) and then go Intermediate for that weekend. That will allow you to gradually re-enter and then move up.
You mentioned a marathon on 5/27, I believe...I know that you want to do it, but I have to let you know I am concerned about the impact of that training on your body. Normally I recommend folks are running 26 miles per week for 5 to 6 weeks before moving into ramping up a long run for distance. In your case, you only just cleared 26 miles...and your longest run is an hour.
If you are still down, here is my recommendation for you regarding weekly mileage and your long run distance. Please tell me what you think!
Hi Coach! It was great to talk and hear your voice. Makes everything real instead of sitting in front of a computer. I'm happy to be a part of EN and that's what my heart is telling me. Plenty of people in my life like to tell me what they think is good for me but I know EN is for me. I'm all in. I hear what you are telling me about running . I'm going to try and if my body says slow down I will. But I have to try. I did my first swim and to my suprise I was fine. Did drills with a swim coach and 2300 total. Felt good to be back in the water ...I feel alive again!!! My journey to IM begins and I'm proud to have you and Coach Rich as my coach! I will make it this year.
Ha ha ha! Thats what my husband tells me about my tri stuff. Ok, running went fantastic this week. love the new schedule you gave me,much better then going by time. Sunday I ran 12 miles.... felt great, was slow but not for long. I'm one week ahead on the run miles. this week I will start the 32 miles. Thanks for changing my chart in Training peaks. Wow, you definitely put a spin on staying fitness focused from year to year. I need to stop and smell the roses! So take a look at my training peaks and can I go up to the HIM intermediate plan yet?
This week the hurricane hit. Saturday I did the EN bike workout in the lab with the Coach then ran after. Sunday I did the 12 mile run, then rode 9 miles and felt great. Monday I was not able to focus and realized it was fatigue from the weekend workouts. Monday I did weights at VIP and tried to run but only made it 5 minutes and turned around. Today I did the bike test in the lab ,my Garmin was not reading the numbers. The workout from the lab was uploaded to my training peak. you have the password. I put the new numbers in EN . The coach at the lab did a power card based on the numbers she had on the comp trainer program. They are different than what I read. can you tell me what you think after looking at the file? My heart rate was off the charts.... had a pre workout drink with 125mg of caffeine then in testing had another bottle with 125mg caffeine. My hands were shaking it was to much in morning. The reason I have heart rate numbers is because the coach was watching my heart rate as I rode. She said she could do an estimate based on what she saw. here is a photo of the card. I had to change my week so on Wed I am doing the swim,bike,ride. Thursday am long run. then having a tooth pulled. Friday, Weights, swim Saturday : long run Sunday : off Thanks!
Hi coach Patrick, Well today's Swim Bike Run didn't go as planned I went to my 6 a.m. swim class and then drove to the park and after I jumped on my bike I realized I didn't have my battery for my di2, I packed everything up went to the bike shop hoping they had a battery no go so I drove home had to do some work for a client on the other side of town and went to the park in the afternoon and road for 2 hours. Calling it a day and starting over tomorrow hope you have a good weekend
Hi Coach P! Run test was Thursday. went from a vdot of 25 to 28. I'm not sure how to adjust my workouts for next week,can you help? I will put the workouts in training peaks. On Saturday I have the 1/2 marathon. Don't know how to split up the 32 total mile run for the week. Especially with the Thursday being a split run.
Here is what I thought the week should look like. Monday swim 1hr/run 3miles/vip weights Tuesday bike1.5 hrs/Brick 2 miles Wednesday Swim 1 hr/Run 3 miles/vip weights Thursday AM run 4 miles/ PM run 4 miles Friday Swim 1 hour/VIP weights Saturday Race the 1/2 marathon/ Bike 3 hours with the sweat test Sunday Bike 2 hours/ Run 3 miles.
Hi @Coach Patrick This week is starting out slow. Sunday I did a 2.5 hour bike and 30 minute run. Monday woke up sick. I going to take Monday and Tuesday off and see how I feel Wednesday. Saturday is my 1/2 marathon. Hope you had a great Easter.
@Yvette Metz - Sorry I am not keeping up with your updates. Sound like your initial ramp into the IM plan might be too aggressive. Let's see how you feel tomorrow, I am glad you are resting.
For those new longer weekend workouts, you need to eat more. If you are waking up bonked on Monday, 80% of that is fueling. 20% is just I AM FRICKIN TIRED! But good nutrition / hydration can offset that pretty well.
Ideally you would run the half (only) on Sat, then do a three hour bike + sweat test on Sunday (only). Then back on your plan.
We can't cram all the workouts in and still expect you to recover!
@Yvette Metz - Ok, first I don't like their zones. Too broad to be useful, so please stick with EN zones. Looking at your 20' test, it was an NP of about 164, so 95% of that is 156.
It's really hard to compare those numbers, though as the other bike workouts I am looking at have really low watts...such as 46 for an interval (your April 8th ride, for example). I wanted to see if you have been riding close to 155 in your regular intervals, but the data seems a bit off. Let me know!
Hi Coach Patrick! I just uploaded more bike rides. I will use the 156 that you came up with. Thanks, felt good on the first run but the last run was slower. Lets see how the 1/2 marathon goes tomorrow. I have been sick all week and dealing with a dry socket from a tooth that was pulled. Thursday I did the two runs and Friday nothing.
Thanks, means a lot! not so sure about the Beast!!!!
Finally did it right! I had a great race for my first on of the year. Another limiter for me is keeping the same pace. I think this is the first race that I had my pacing correct. I walked every aid station for at least 15 sec. Wanted to stay focused, the plan was the first 3 miles stay between 11:15 and 11:30 pace, Mile 4 to 10 pick up the pace and stay at 11, then at 10 start pushing it. Mile 8 and 10 show a slower pace because I stopped at mile 8 the water station to fill my water bottle and 10 to take 5 more protein pills. (they take 20 minutes to get in your system). The last 3 miles I was concern about picking up the pace. But Mile 11,12 would not say it was a struggle just was not sure how hard to push it. Then the last mile I went all out but there was a hill at 12.4 that slowed me down then I picked it back up.
Here are a few things I have learned. 1. Having you do the mileage chart for the week was extremely helpful. (thank you) When I run by time only I do not push myself as far. 2. Being sick in bed Monday,Tuesday, Wed and having the tooth pain I still rested. Even thou the day of the race I still had the head cold and my tooth was still in pain the rest is what helped stay strong. I think, no I know... I went into the past IM races tired.
Check out my numbers on Training peaks. Can you look at my report and tell me what your think?
@Yvette Metz - you paced it great! Your HR stayed up at the end, and even while the elevation dropped (that means you stayed on the gas).
Side note: if you are running 10' miles and your pills take 20 minutes, you likely don't need them at mile 10. They'll only be good for a mile!! But likely good practice regardless.
The rest was key, as you not only did a good race, but a solid bike the next day. I think we just need to factor in that you need a day of rest. I think FRIDAY OFF, or weights only, is a great call for you. Helps you recover post long run and pre-long bike.
Taking a day off isn't easy, but it's a small piece of a 12+ week puzzle, and could be just what we need not to overtax your system. What do you think?
Hi! Yes, I think a day off is helpful. I retested the bike outside at the park and the numbers did't change much but I know these are correct. (take a look) I am ready for the Marathon in 3 weeks. I did a 18 mile run and it went really well. I need your help with the next three weeks of scheduling workouts. I am not sure what workouts to take off the schedule. I my training peaks account I scheduled all the EN Workouts plus put a side note on each day about travel. Can you look at the next three weeks and help me figure out what to change?
Week 1: This week/ I should be running a 20 for the marathon according to your schedule. Thursday is my run so can I do 10 miles in the am then 10 miles in the pm? In the past I always did my longest run 3 weeks out. This will put me 2 .5 weeks out . The Sunday before the Marathon I have a 13.1 mile race ( only running it for fun , not speed) Week 2: I have 5 runs(total of 13 miles) scheduled before the 1/2 marathon on Saturday. Week 3: Flying to Florida after the 1/2 marathon on May 21st Saturday - Returning on May 25 Thursday pm. Drive to the Marathon (check in) next morning Friday , Race is on Saturday. In Florida I can run and swim the question is how much. talk to you tomorrow!
Woohoo!! I have put the image here as well. Looks like the final 5 miles got hard, but your early race execution was fantastic!! Tell me about your nutrition plse
@PatrickMcCrann Night Before race: Quinoa 1/2 cup,shrimp 120 calories, Brussels sprouts
Am: 1/2 cup steel cut oats 1 scoop of protein 45 minutes before race 10 Map pills
Race: every hour one bottle of the following: 24 oz water with 1 scoop of pre-workout 125 mg of caffeine 1 scoop of Map protein 1.5 Tablespoons of NBS sports power left out 1 scoop of salt - big mistake. first two miles I stopped to pee. Started adding salt in my bottle mixes. ( problem with nutrition- changed it from my workouts - ) During the race I drank 4 bottles. Plan was refill at mile 0, 6,12,18 total of 4 bottles. mile 13 ate chews Cliff Blocks - 50 mg caffeine and 100 calories. I noticed at mike 18 I still had 1/2 bottle left. Realized I stopped drinking and started to drink. by the time I was at mile 20 I refilled the bottle ( 2 miles late) by 21 my quads and intestines started to hurt(not sure what was causing this) ( maybe I was dehydrated) . Took 6 map pills, ate 1/4 orange, next mile at 1/2 banana, few pretzels. Clif Blocks -50 mg caffeine and 100 calories. by mile 25 I could run again. Saturday night ( after race) showered and went to dinner. Quads were on fire. Sunday swam 500 / walked around town. Quads on fire. Monday off/ drove home/ Quads on fire. Tuesday/ Bike 1 hour Quads stopped hurting. Wednesday/ Swim 1 hour/ 500 swim/500- pull, fins and paddles/500 kick with board. Thursday 1 hour of VIP weight class. Need help with nutrition @Jenniferlyn Kryvicky
@Yvette Metz - Another great call. Can't say enough how impressed I was with your Marathon given your unconventional training build for it! I know you wanted to get feedback on the short term training before the Big Fish triathlon.
This week continue to stay active and loose, no running and plenty of walking / stretching, etc.
Week of 6/5 load the Beginner Short Course Plan to end on 6/11 so you have a guide into the race. Fo call the runs listed in that week, please replace them with either elliptical time (not fast, just time) or a short sping on the bike for the same amount of allotted time.
Once you are through Big Fish, you load the Beginner EN*Full plan to end on 9/24 and we will work off of that.
I hope your recovery continues...post marathon is really tough!
Hi Coach P! Well I went for a long ride on Saturday and tried the nutrition with the added salt and was fine. Great call on your part to keep everything the same as during the marathon an just add the salt. the ride is in my trainingpeaks. 51.6 mile bike ride 3:13:22 Had 10 map pills at start. 4 bottles -ran out at mile 45 Each bottle had the following: 1 scoop Map 1 scoop preworkout 1 scoop base salt 1 Table spoon NBS 1.5 teaspoons NBS.
Ate clif blocks 2 packs = 400 calories Base salt, had three licks during ride. Hand full of potato chips at mile 38. Put the extra bottle(throwaway) in my back pocket. Need more drink and one more clif block. Felt hungry. Weather, cool in am temp was 60 degrees when don temp was 74.
**************** After the OLY on June 11 this is what the plan has. The week of June 12 I have to load up the IM plan. But it has me doing a Bike test on Tuesday Swim test on Wednesday Run test on Thrusday
Should I just use the results from the OLY? thanks, y
@Yvette Metz - awesome! Let's continue to focus on consuming the nutrition so it becomes second nature for you systematically as well as nutritionally. It will still take some time to think and so every session on the bike like that really counts.
Yes we can use the Olympic data and you do not need to test. You can do the alternate workouts listed on those days, or you can use the drop-down menu to go back one week and do the week in the plan before testing week. Then you can jump over testing week in the second we can proceed with the week you would normally have had. Your call.
2nd in age group #103 Yvette Metz age 60
Swim 2 36:31 2:27 T1 4:46
Bike 1st place 1:25:21 17.4 T2 2:26
Run 2nd place 1:14:22 11:58
Total 3:23:23 Team En
Night before : ate same dinner, one shake before bed. Breakfast Race: Bike: drank 2 bottles on bike with 5 pcs of clif blocks Run: 1 bottle Stomach was bothering me. bike on the way out was fast not so much on the way back with wind in my face. Ran hills: went well was able to run the majority.
Big Training day 2 weeks out from Muskoka 70.3 Saturday: Swim: 2500 Bike : 56 miles in 3:10:00 (goal was 3 hours) Run: 45 minutes . more like a walk run.
Did a pre load the day before but I think it was to much. had 3 scoops(3600mg salt) and should of taken only 2 scoopes ( 2400mg salt)
Need help with focus and what to do then next two weeks for workout
Comments
I was looking at my TRP plan and forgot that Coach Rich changed it in the Macro. I was supposed to load up the HIM plan.
Now what? should I just change the plan to the HIM plan and move forward.
So you have 9lbs to go...let's keep track of that. In the meantime, let's load up your HIM plan, Beginner week for the first bit (maybe through Friday 4/7) and then go Intermediate for that weekend. That will allow you to gradually re-enter and then move up.
You mentioned a marathon on 5/27, I believe...I know that you want to do it, but I have to let you know I am concerned about the impact of that training on your body. Normally I recommend folks are running 26 miles per week for 5 to 6 weeks before moving into ramping up a long run for distance. In your case, you only just cleared 26 miles...and your longest run is an hour.
If you are still down, here is my recommendation for you regarding weekly mileage and your long run distance. Please tell me what you think!
It was great to talk and hear your voice. Makes everything real instead of sitting in front of a computer. I'm happy to be a part of EN and that's what my heart is telling me. Plenty of people in my life like to tell me what they think is good for me but I know EN is for me. I'm all in.
I hear what you are telling me about running . I'm going to try and if my body says slow down I will. But I have to try.
I did my first swim and to my suprise I was fine. Did drills with a swim coach and 2300 total. Felt good to be back in the water ...I feel alive again!!!
My journey to IM begins and I'm proud to have you and Coach Rich as my coach! I will make it this year.
Ok, running went fantastic this week. love the new schedule you gave me,much better then going by time.
Sunday I ran 12 miles.... felt great, was slow but not for long. I'm one week ahead on the run miles. this week I will start the 32 miles.
Thanks for changing my chart in Training peaks. Wow, you definitely put a spin on staying fitness focused from year to year. I need to stop and smell the roses!
So take a look at my training peaks and can I go up to the HIM intermediate plan yet?
Today I did the bike test in the lab ,my Garmin was not reading the numbers. The workout from the lab was uploaded to my training peak. you have the password.
I put the new numbers in EN . The coach at the lab did a power card based on the numbers she had on the comp trainer program. They are different than what I read. can you tell me what you think after looking at the file?
My heart rate was off the charts.... had a pre workout drink with 125mg of caffeine then in testing had another bottle with 125mg caffeine. My hands were shaking it was to much in morning. The reason I have heart rate numbers is because the coach was watching my heart rate as I rode. She said she could do an estimate based on what she saw. here is a photo of the card.
I had to change my week so on Wed I am doing the swim,bike,ride.
Thursday am long run. then having a tooth pulled.
Friday, Weights, swim
Saturday : long run
Sunday : off
Thanks!
Well today's Swim Bike Run didn't go as planned I went to my 6 a.m. swim class and then drove to the park and after I jumped on my bike I realized I didn't have my battery for my di2,
I packed everything up went to the bike shop hoping they had a battery no go so I drove home had to do some work for a client on the other side of town and went to the park in the afternoon and road for 2 hours. Calling it a day and starting over tomorrow hope you have a good weekend
Run test was Thursday. went from a vdot of 25 to 28.
I'm not sure how to adjust my workouts for next week,can you help? I will put the workouts in training peaks. On Saturday I have the 1/2 marathon. Don't know how to split up the 32 total mile run for the week. Especially with the Thursday being a split run.
Monday swim 1hr/run 3miles/vip weights
Tuesday bike1.5 hrs/Brick 2 miles
Wednesday Swim 1 hr/Run 3 miles/vip weights
Thursday AM run 4 miles/ PM run 4 miles
Friday Swim 1 hour/VIP weights
Saturday Race the 1/2 marathon/ Bike 3 hours with the sweat test
Sunday Bike 2 hours/ Run 3 miles.
This week is starting out slow. Sunday I did a 2.5 hour bike and 30 minute run.
Monday woke up sick. I going to take Monday and Tuesday off and see how I feel Wednesday.
Saturday is my 1/2 marathon.
Hope you had a great Easter.
For those new longer weekend workouts, you need to eat more. If you are waking up bonked on Monday, 80% of that is fueling. 20% is just I AM FRICKIN TIRED! But good nutrition / hydration can offset that pretty well.
Ideally you would run the half (only) on Sat, then do a three hour bike + sweat test on Sunday (only). Then back on your plan.
We can't cram all the workouts in and still expect you to recover!
Do you still need my input on your zones?
~ Coach P
Wednesday went to work till 2:30 then had to go home and rest.
Thursday I'll start back to working out.
Thanks for changing my weekend schedule.
It's really hard to compare those numbers, though as the other bike workouts I am looking at have really low watts...such as 46 for an interval (your April 8th ride, for example). I wanted to see if you have been riding close to 155 in your regular intervals, but the data seems a bit off. Let me know!
ps, nice work on the run today!
I will use the 156 that you came up with.
Thanks, felt good on the first run but the last run was slower. Lets see how the 1/2 marathon goes tomorrow. I have been sick all week and dealing with a dry socket from a tooth that was pulled. Thursday I did the two runs and Friday nothing.
~ Coach P
Finally did it right!
Another limiter for me is keeping the same pace.
I think this is the first race that I had my pacing correct. I walked every aid station for at least 15 sec. Wanted to stay focused, the plan was the first 3 miles stay between 11:15 and 11:30 pace, Mile 4 to 10 pick up the pace and stay at 11, then at 10 start pushing it. Mile 8 and 10 show a slower pace because I stopped at mile 8 the water station to fill my water bottle and 10 to take 5 more protein pills. (they take 20 minutes to get in your system). The last 3 miles I was concern about picking up the pace. But Mile 11,12 would not say it was a struggle just was not sure how hard to push it. Then the last mile I went all out but there was a hill at 12.4 that slowed me down then I picked it back up.
Here are a few things I have learned.
1. Having you do the mileage chart for the week was extremely helpful. (thank you) When I run by time only I do not push myself as far.
2. Being sick in bed Monday,Tuesday, Wed and having the tooth pain I still rested. Even thou the day of the race I still had the head cold and my tooth was still in pain the rest is what helped stay strong.
I think, no I know... I went into the past IM races tired.
Check out my numbers on Training peaks. Can you look at my report and tell me what your think?
Side note: if you are running 10' miles and your pills take 20 minutes, you likely don't need them at mile 10. They'll only be good for a mile!! But likely good practice regardless.
The rest was key, as you not only did a good race, but a solid bike the next day. I think we just need to factor in that you need a day of rest. I think FRIDAY OFF, or weights only, is a great call for you. Helps you recover post long run and pre-long bike.
Taking a day off isn't easy, but it's a small piece of a 12+ week puzzle, and could be just what we need not to overtax your system. What do you think?
~ Coach P
Yes, I think a day off is helpful.
I retested the bike outside at the park and the numbers did't change much but I know these are correct. (take a look)
I am ready for the Marathon in 3 weeks.
I did a 18 mile run and it went really well.
I need your help with the next three weeks of scheduling workouts. I am not sure what workouts to take off the schedule.
I my training peaks account I scheduled all the EN Workouts plus put a side note on each day about travel.
Can you look at the next three weeks and help me figure out what to change?
Week 1: This week/ I should be running a 20 for the marathon according to your schedule. Thursday is my run so can I do 10 miles in the am then 10 miles in the pm? In the past I always did my longest run 3 weeks out. This will put me 2 .5 weeks out . The Sunday before the Marathon I have a 13.1 mile race ( only running it for fun , not speed)
Week 2: I have 5 runs(total of 13 miles) scheduled before the 1/2 marathon on Saturday.
Week 3: Flying to Florida after the 1/2 marathon on May 21st Saturday - Returning on May 25 Thursday pm. Drive to the Marathon (check in) next morning Friday , Race is on Saturday. In Florida I can run and swim the question is how much.
talk to you tomorrow!
~ Coach P
Night Before race: Quinoa 1/2 cup,shrimp 120 calories, Brussels sprouts
Am: 1/2 cup steel cut oats
1 scoop of protein
45 minutes before race 10 Map pills
Race: every hour one bottle of the following:
24 oz water with
1 scoop of pre-workout 125 mg of caffeine
1 scoop of Map protein
1.5 Tablespoons of NBS sports power
left out 1 scoop of salt - big mistake.
first two miles I stopped to pee. Started adding salt in my bottle mixes.
( problem with nutrition- changed it from my workouts - )
During the race I drank 4 bottles.
Plan was refill at mile 0, 6,12,18 total of 4 bottles.
mile 13 ate chews Cliff Blocks - 50 mg caffeine and 100 calories.
I noticed at mike 18 I still had 1/2 bottle left. Realized I stopped drinking and started to drink. by the time I was at mile 20 I refilled the bottle ( 2 miles late) by 21 my quads and intestines started to hurt(not sure what was causing this) ( maybe I was dehydrated) . Took 6 map pills, ate 1/4 orange, next mile at 1/2 banana, few pretzels. Clif Blocks -50 mg caffeine and 100 calories. by mile 25 I could run again.
Saturday night ( after race) showered and went to dinner. Quads were on fire.
Sunday swam 500 / walked around town. Quads on fire.
Monday off/ drove home/ Quads on fire.
Tuesday/ Bike 1 hour
Quads stopped hurting.
Wednesday/ Swim 1 hour/ 500 swim/500- pull, fins and paddles/500 kick with board.
Thursday 1 hour of VIP weight class.
Need help with nutrition @Jenniferlyn Kryvicky
- This week continue to stay active and loose, no running and plenty of walking / stretching, etc.
- Week of 6/5 load the Beginner Short Course Plan to end on 6/11 so you have a guide into the race. Fo call the runs listed in that week, please replace them with either elliptical time (not fast, just time) or a short sping on the bike for the same amount of allotted time.
- Once you are through Big Fish, you load the Beginner EN*Full plan to end on 9/24 and we will work off of that.
I hope your recovery continues...post marathon is really tough!~ Coach P
Well I went for a long ride on Saturday and tried the nutrition with the added salt and was fine. Great call on your part to keep everything the same as during the marathon an just add the salt. the ride is in my trainingpeaks.
51.6 mile bike ride 3:13:22
Had 10 map pills at start.
4 bottles -ran out at mile 45
Each bottle had the following:
1 scoop Map
1 scoop preworkout
1 scoop base salt
1 Table spoon NBS
1.5 teaspoons NBS.
Ate clif blocks
2 packs = 400 calories
Base salt, had three licks during ride.
Hand full of potato chips at mile 38.
Put the extra bottle(throwaway) in my back pocket.
Need more drink and one more clif block. Felt hungry.
Weather, cool in am temp was 60 degrees when don temp was 74.
****************
After the OLY on June 11 this is what the plan has.
The week of June 12 I have to load up the IM plan.
But it has me doing a
Bike test on Tuesday
Swim test on Wednesday
Run test on Thrusday
Should I just use the results from the OLY?
thanks,
y
Will write a full report later.
Night before : ate same dinner,
one shake before bed.
Breakfast
Race: Bike: drank 2 bottles on bike with 5 pcs of clif blocks
Run: 1 bottle
Stomach was bothering me.
bike on the way out was fast not so much on the way back with wind in my face.
Ran hills: went well was able to run the majority.
Saturday:
Swim: 2500
Bike : 56 miles in 3:10:00 (goal was 3 hours)
Run: 45 minutes . more like a walk run.
Did a pre load the day before but I think it was to much. had 3 scoops(3600mg salt) and should of taken only 2 scoopes ( 2400mg salt)
Need help with focus and what to do then next two weeks for workout