@Yvette Metz - Great to talk with you. I'm really excited about where you're at, as I mentioned in the car. And you have the guidance that I think you should follow for the next two weeks:
- Week 9 this week... - Load last week (20) of the EN*Half plan on Sunday night to end next week so you can "taper" for Muskoka.
As for that preloading drink, please recall my guidance or I said that you should load about 300 mg of sodium for each planned hour of workout. So for a five hour day, you would need to preload 1500 mg!
Also, I added Run Distance by Week and Bike Distance by Week charts to your Dashboard in TP.com so we can see the gaps...running is great (ahead of schedule) but we will need to start getting in some of those long rides post Muskoka!
Hi Coach P! Ok, this time all the drama was done before the race. All in all I had a good race at Muskoka but wishing I went faster on the bike! or was it the Beverly Hills Hillbillies!
We decided to stay at a house with 12 other people(never again), paid extra for a private room. Not so much, we arrived and found out that there were no private rooms. The photo is of the outside of the home and the inside was just as bad/no air/ shared everything/photo tells it all. Our room had one queen bed and one single bed. So Mike and I had to share room with another guy whom we had only met once. (very awkward to say the least) There was a thunder storm and the power was out the first night. Tried to find another hotel but all was sold out. So I slept in my car, the room was so hot. Then found out two other women slept in their cars as well. The next day the power went on, thankfully. So the night before the race I was able to set up a fan and get some rest after a long week. Some of the friends kept telling me that I shouldn't try and race the bike in three hours, so it scarred me. Should have stayed with my plan. The Nutrition went well on the bike. Had NBS sports drink more than planed, ate sweet potatoes as well. Ate a half of banana after the swim and a whole one after the bike.(thanks for the tip) Still felt like I needed food on the run but the aid stations only had pretzels so that helped. My run was slower than my stand alone half marathons. not sure how to speed up. Now on to Steelhead HIM. I am going to race it all out. Sunday was Muskoka, Monday was travel day, Tuesday was back to work no training again Wednesday was work no training Thursday I did my split run Friday My swim/ only went 30 minutes I was tired, then ran 50 minutes with strides . Saturday Run 50 minutes first then rode 51 miles, first 25 we good then I started to strugle the last half. Sunday, I took it off because I was tired, Think the race was catching up with me. Monday , well its 11AM and I sitting in front of the computer then work at 1PM to 9. Hoping to get my run in before work or after. you can see my TP.com account . I have been tired and decided to just let it go and get some rest. I will go back at it Tuesday. We have a conference call on Tuesday the 25th. Hope to talk about the race and what to change for Steelhead. Thanks CP!
Yvette M. Metz Overall Rank: 1089 Div Rank: 8 Gender Rank: 299
@Yvette Metz - wow that place looks like a disaster. I'm so glad you survived the lodging!
As you remember, I told you how hard the races. I think that's a great time considering how challenging it is. It should be a night and day experience at Steelhead.
Last week looks pretty good to me entrance of the rest, but clearly you are starting to feel the fatigue.
This week I want to make sure you get in something every day even if it's not the full workout. The days you need to get in the full workouts are the split run and the Saturday Sunday rides. All the other days I want you to do what's planned but you can shorten or reduce the intensity as needed. I want to get you back on some track of consistency.
@Yvette Metz - I edited your TP.com set up to allow for the the right workout through Steelhead, including just one workout a day for that race week! Once you are through that race, we can get on the recovery train and map out some long rides!!!!
Hi coach P, Thanks for the talk yesterday. I'm loosing focus. Going to try and re group this week. Thanks for putting the basic workouts in TP.com. I did input the rest of the workouts until IMChoo.
I saw that Coach Patrick @PatrickMcCrann is having some EN peeps check in on our macros. Need help with this weekend if possible. @Al Truscott Raced HIM Muskoka(July 9) then HIM Steelhead (August 13th) IMChoo is Sept 24 2017 Training schedule is : Thursday : 2:20 run approx 13 miles / CAN DO THIS AS PLANNED Friday: Swim 4200, Run 1 hour strides/CAN DO THIS AS PLANNED Saturday: Race rehearsal Swim 1:30 hours (2.4 miles) Bike: 6:00 hours or 100 miles Run: 1:00 hour Sunday: Bike ABP 60 miles ,Brick 40:00 minutes.
*On Saturday and Sunday there will be an organized ride. If I ride with the group I will not be able to swim before my ride on Saturday. 1. For Saturday - Do I leave off the swim and just do the bike and run ? 2. Can I Flip Saturday and Sunday workouts? Execute Saturday workout on Sunday and Sunday on Saturday? Thanks!
Yvette - Coach P may be back on track now, two days after Tremblant. But since you asked, I'll throw in my two ¢...
Specific questions about Saturday and Sunday - The Saturday pre-ride swim is usually thought of as "If possible". In your case, hitting the Friday 4200 yd RR swim ought to be sufficient. As to switching Saturday and Sunday, the real advantage of ordering the workouts this way is that on Sunday, after the Fri/Sat RR work, getting the Sunday ride in becomes a BIG *mental* test, and a great way to gain a large dose of confidence after you complete it and discover that, at this stage of training, there is more in the tank than we suspect, even if we are tired.
Specific questions about Thurs/Fri workouts, the long run and swim before the Race Rehearsal... these are critical workouts, and should only be missed or shortened if there is something physically amiss or warning signals are going off, like disrupted sleep or appetite, weight loss, emotional/behavioral changes, rise in resting heart rate, the signs of incipient over-training. Otherwise, a month out from your Big Race, these are prime workouts for building race day fitness. They WILL make you fatigued, but, then, that's the idea. Thus, attention to hydration during the run, recovery fueling, minimizing other sources of daily stress, and sufficient rest/sleep become even more critical this coming weekend.
@Al Truscott Thank you for helping me while Coach P was away. You were correct on the fatigue and stress. I was having skipped heart beats and had some test run before the race. All came back clear to race.
Hi Coach Patrick, For the last three week I have been taking care of my 4 grandchildren. They just went home to Boca Ratan now that the storm as settled down. So I spent today planning, packing and hoping to leave for IMChoo in the morning.
@Yvette Metz - No lie, I woke up at 1 o’clock in the morning to look at my phone and when I saw you finished i yelled out loud and woke my wife up!
What an incredible journey youve had, they should give you like eight medals for what you did. You are in the midst of a fantastic year and I’m so happy that you finally found your stride. I know we need to talk about the rest of your season but for right now, just sit back and savor what you’ve done!
And be sure to thank your incredible friends too!!
Ok, Coach P, It's been 2.5 weeks since IMChoo and ready to plan 2018. So far I signed up for HIM Mt. T. Not sure about the rest of the year.
Finishing up 2017 So I loaded up the marathon intermediate plan to end on my Vegas Marathon Nov 12th . There is a 5 hour cutoff. Out of my 18 Marathon finish times my pr is 4:56 . All the rest are 5 hours to 6.5. Running the Detroit Free Press half marathon on Sunday the 15th. Running with my husband,son and his girlfriend. The plan is to have fun and stay together. I'm guessing the guys will be around for the first two miles then take off. So,Christina and I will have fun. 13 miles fall into the plan. Need to focus on how my body feels then picking up the speed. Not sure if there is enough time for that. Will be watching you in Kona,enjoy!
Take your time on 2018...we don't have to start training for that any time soon!
The Vegas Marathon will be tough...that's 11:23 minute miles. Hard to tell what your true pace is without all the IM training in your body..maybe do a few test runs around that pace and we can see? I hope DFPM was okay...heard that the weather was NOT ideal!!!!
Hi Coach, Congrats on Kona! was watching everyone all day. What an amazing race you had and the rest of the team. Very happy for you. So, I ran the DFPM Half with my husband, son and his girlfriend. We ran for fun and all stayed together. (Mile 8 hows that for pacing each other LOL)Although, I felt really good and thought I could have ran it alone in 2:20. I did my run test the other day and was able to up my game. VDot is 29 with a MP of 11:20 on 3/1/17 it was 25 with a MP of 12:43
Run Zones
Z1/LRP:
13:00
Z2/MP:
11:20
Z3/HMP:
11:04
Z4/TP:
10:34
Z5/IP:
10:09
TRP:
12:10
was: z1/LRP: 13:20 Z2/MP: 11:39 Z3/HMP: 11:24 Z4/TP: 10:52 Z5/IP: 10:28 TRP: 12:29 I am going to try my best and go for it. What is the worst that can happen? they pull me or I get a DNF. I loaded up the Intermediate marathon plan and am following that.
@Yvette Metz - What a fantastic picture! That’s a keeper.
Your fitness is there, it’s just a function of what you can make happen on the day… And there’s nothing wrong with going forward. You are healthy and mentally ready so let’s do this! Can’t wait to follow along.
I have my race schedule for 2018 almost completed. I will write it here for you. Need your help with one thing. I am thinking of doing IM Florida 2018. will write more later.
I started back to VIP 3 weeks ago. I am trying to loose more weight but doing it slower. I will be lifting weights M/W/F for 1.5 hours at VIP. Then on T/Th doing the 1 hour class (slow twitch muscles) along with a outside walk of 30 minutes then a HIIT for 15 minutes. Then on Saturdays I am going to do a long run. Today I did 11 miles at a slow pace. Not sure when to start back with swim /bike /run. Need you input after you see my 2018 race schedule. I think I should start running on Feb 1.
All are paid for except the ones marked with a * April 22 - Glass City Marathon in Ohio May 20- Back to the Beach Half Marathon in MI May 26 - Bayshore Half Marathon in MI. June 10 - Big Fish OLY in MI. June 24 - HIM Mont-Tremblant in Canada July 8 ??? * HIM Cherryman in MI.??? August 12 - HIM Steelhead in MI. October 3 to 17th going to Kona to volunteer and watch a friend race and the En racers. Plus it is our 40th Wedding Anniversary. October 21 - Detroit Free Press Half Marathon in MI. November 3 *???- Ironman Flordia??? I think that there will be some EN racers and there are about 40 people from fraser Club going as well. With that said I will not be alone.
So what do you think about doing the July 8th as a training weekend? I have lots of friends doing this one. What do you think about doing the Nov IM Florida especially if I am going to be in Kona for the two weeks. I was thinking of taking my bike and doing my training there. That would be an awesome time. will add some small races in between. Happy Holidays!
@Yvette Metz - sorry for that, just too many questions here! I am certainly OK with the half Iron Man especially as a training weekend, sounds like a lot of fun. And doing Florida will be fine as well… It can be a little logistically challenging to get a lot of training in when you were in Kona but it certainly will count. Even if you don’t hit all of your sessions that doesn’t mean you will be held back in anyway before Florida.
What do you have finalize your schedule, please submit it to me using the my season link under the my plan tab at the top of the website and I will build out the season map. That’s how I’m handling all of the races.
Happy New Year! Sorry about asking to many questions. I would like to start the OS in January. Here are my races for 2018, yes I submitted my Season Request.
April 22 - Glass City Marathon
May 20- Half Marathon
May 26 - Half Marathon
June 10 - OLY Triathlon
June 24 - HIM Mont-Tremblant in Canada
July 8 - HIM Cherryman
August 12 - HIM Steelhead
October 3 to 17th Kona to volunteer and watch race.
October 21 - Half Marathon.
November 3 - Ironman Florida /did not sign up yet.
Sorry for the delay...here we go! Here's your updated Season Plan, as promised.
Your Races
April 22 - Glass City Marathon
May 20- Half Marathon
May 26 - Half Marathon
June 10 - OLY Triathlon
June 24 - HIM Mont-Tremblant in Canada
July 8 - HIM Cherryman
August 12 - HIM Steelhead
October 3 to 17th Kona to volunteer and watch race.
October 21 - Half Marathon.
November 3 - Ironman Florida /did not sign up yet.
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Last updated by Coach on 01/05/2018
On 1/8/2018 Load the OutSeason (Run Focus) Plan, L1 run + L2 Bike WKOS, to end on 4/15/2017
On 4/16/2018 Load the Intermediate EN*Half to end on 06/24/2017
We'll work in the 13.1s in this window.
On 6/25/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/12/2018.
On 8/13/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/26/2018
On 8/27/2018 Load the Intermediate EN*Half to end on 11/4/2018
On 7/16/2018 Load the -- Post Iron Transition Plan, All Levels (4wks) to end on 12/2/2018
On 12/3/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/30/2018
Coach Notes
I have added in your races and the commensurate plans. That's a LOT OF RACES THIS Year...that's like 3 of my seasons in one season. As such, yo won't peak for every race, but I know we'll get you ready for them all.
My big thing is to keep you:
Healthy, so no over-reaching.
Strong on the bike, still room to improve here.
Consistent on the run....building that baseline engine will really help make you be your best!
Hi Thanks Coach P! Sounds like a plan. my first marathon is April 28. 15 weeks away. Last spring you gave me this schedule for mileage that I needed to run each week because the marathon was 8 weeks out.
Weeks
Mondays
Weekly Miles
Long Run
1
4/3/17
28
10
2
4/10/17
30
12
3
4/17/17
32
14
4
4/24/17
32
16
5
5/1/17
32
18
6
5/8/17
32
20
7
5/15/17
26
10
8
5/22/17
Minimal
Race
I am starting the OS run focus on Jan 8th. Do I do the runs as written in the OS or make sure I do a certain amount of miles each week like you had me do in the above chart? IF ,I should be doing a certain amount of miles each week in the OS I wrote a chart below. Can you adjust it for me?
Weeks
Mondays
Weekly Miles
Long Run
1
1/8/2018
28
8
2
1/15/2018
31
9
3
1/22/2018
29
12
4
1/29/2018
32
10
5
2/5/2018
33
10
6
2/12/2018
36
12
7
2/19/2018
35
16
8
2/26/2018
38
14
9
3/5/2018
40
16
10
3/12/2018
38
18
11
3/19/2018
38
16
12
3/26/2018
38
16
13
4/2/2018
26
8
14
4/9/2018
13
0
15
4/16/2018
26.2
16
4/22/2018
Race day
Thank you! Hoping this year will be better than last year.
Comments
- Load last week (20) of the EN*Half plan on Sunday night to end next week so you can "taper" for Muskoka.
As for that preloading drink, please recall my guidance or I said that you should load about 300 mg of sodium for each planned hour of workout. So for a five hour day, you would need to preload 1500 mg!
Also, I added Run Distance by Week and Bike Distance by Week charts to your Dashboard in TP.com so we can see the gaps...running is great (ahead of schedule) but we will need to start getting in some of those long rides post Muskoka!
Onwards!
~ Coach P
Ok, this time all the drama was done before the race. All in all I had a good race at Muskoka but wishing I went faster on the bike!
or was it the Beverly Hills Hillbillies!
We decided to stay at a house with 12 other people(never again), paid extra for a private room. Not so much, we arrived and found out that there were no private rooms. The photo is of the outside of the home and the inside was just as bad/no air/ shared everything/photo tells it all. Our room had one queen bed and one single bed. So Mike and I had to share room with another guy whom we had only met once. (very awkward to say the least) There was a thunder storm and the power was out the first night. Tried to find another hotel but all was sold out. So I slept in my car, the room was so hot. Then found out two other women slept in their cars as well. The next day the power went on, thankfully. So the night before the race I was able to set up a fan and get some rest after a long week.
Some of the friends kept telling me that I shouldn't try and race the bike in three hours, so it scarred me. Should have stayed with my plan.
The Nutrition went well on the bike. Had NBS sports drink more than planed, ate sweet potatoes as well. Ate a half of banana after the swim and a whole one after the bike.(thanks for the tip) Still felt like I needed food on the run but the aid stations only had pretzels so that helped. My run was slower than my stand alone half marathons. not sure how to speed up.
Now on to Steelhead HIM. I am going to race it all out.
Sunday was Muskoka,
Monday was travel day,
Tuesday was back to work no training again
Wednesday was work no training
Thursday I did my split run
Friday My swim/ only went 30 minutes I was tired, then ran 50 minutes with strides .
Saturday Run 50 minutes first then rode 51 miles, first 25 we good then I started to strugle the last half.
Sunday, I took it off because I was tired, Think the race was catching up with me.
Monday , well its 11AM and I sitting in front of the computer then work at 1PM to 9. Hoping to get my run in before work or after.
you can see my TP.com account . I have been tired and decided to just let it go and get some rest. I will go back at it Tuesday.
We have a conference call on Tuesday the 25th. Hope to talk about the race and what to change for Steelhead.
Thanks CP!
Yvette M. Metz Overall Rank: 1089 Div Rank: 8 Gender Rank: 299
SWIM DETAILS | Division Rank: 4
BIKE DETAILS | Division Rank: 8
RUN DETAILS | Division Rank: 9
Transition Details
Last week looks pretty good to me entrance of the rest, but clearly you are starting to feel the fatigue.
This week I want to make sure you get in something every day even if it's not the full workout. The days you need to get in the full workouts are the split run and the Saturday Sunday rides. All the other days I want you to do what's planned but you can shorten or reduce the intensity as needed. I want to get you back on some track of consistency.
Next week you should be back on plan!
Good luck with the kiddos!
~ Coach P
Thanks for the talk yesterday.
I'm loosing focus. Going to try and re group this week.
Thanks for putting the basic workouts in TP.com.
I did input the rest of the workouts until IMChoo.
Back on track
Friday 2.5 mile swim
Saturday 16 mile run
Need help with this weekend if possible. @Al Truscott
Raced HIM Muskoka(July 9) then HIM Steelhead (August 13th)
IMChoo is Sept 24 2017
Training schedule is :
Thursday : 2:20 run approx 13 miles / CAN DO THIS AS PLANNED
Friday: Swim 4200, Run 1 hour strides/CAN DO THIS AS PLANNED
Saturday: Race rehearsal
Swim 1:30 hours (2.4 miles)
Bike: 6:00 hours or 100 miles
Run: 1:00 hour
Sunday: Bike ABP 60 miles ,Brick 40:00 minutes.
*On Saturday and Sunday there will be an organized ride. If I ride with the group I will not be able to swim before my ride on Saturday.
1. For Saturday - Do I leave off the swim and just do the bike and run ?
2. Can I Flip Saturday and Sunday workouts? Execute Saturday workout on Sunday and Sunday on Saturday?
Thanks!
Specific questions about Saturday and Sunday - The Saturday pre-ride swim is usually thought of as "If possible". In your case, hitting the Friday 4200 yd RR swim ought to be sufficient. As to switching Saturday and Sunday, the real advantage of ordering the workouts this way is that on Sunday, after the Fri/Sat RR work, getting the Sunday ride in becomes a BIG *mental* test, and a great way to gain a large dose of confidence after you complete it and discover that, at this stage of training, there is more in the tank than we suspect, even if we are tired.
Specific questions about Thurs/Fri workouts, the long run and swim before the Race Rehearsal... these are critical workouts, and should only be missed or shortened if there is something physically amiss or warning signals are going off, like disrupted sleep or appetite, weight loss, emotional/behavioral changes, rise in resting heart rate, the signs of incipient over-training. Otherwise, a month out from your Big Race, these are prime workouts for building race day fitness. They WILL make you fatigued, but, then, that's the idea. Thus, attention to hydration during the run, recovery fueling, minimizing other sources of daily stress, and sufficient rest/sleep become even more critical this coming weekend.
@PatrickMcCrann
Hi Coach Patrick,
For the last three week I have been taking care of my 4 grandchildren. They just went home to Boca Ratan now that the storm as settled down. So I spent today planning, packing and hoping to leave for IMChoo in the morning.
Here is my race plan so far:
https://endurancenation.vanillacommunities.com/discussion/23880/yvette-2017-im-choo-plan#latest
Oh my!!! I totally forgot I am running the Detroit Free Press half in 2 weeks.
It's been 2.5 weeks since IMChoo and ready to plan 2018. So far I signed up for HIM Mt. T. Not sure about the rest of the year.
Finishing up 2017
So I loaded up the marathon intermediate plan to end on my Vegas Marathon Nov 12th . There is a 5 hour cutoff. Out of my 18 Marathon finish times my pr is 4:56 . All the rest are 5 hours to 6.5.
Running the Detroit Free Press half marathon on Sunday the 15th. Running with my husband,son and his girlfriend. The plan is to have fun and stay together. I'm guessing the guys will be around for the first two miles then take off. So,Christina and I will have fun. 13 miles fall into the plan.
Need to focus on how my body feels then picking up the speed. Not sure if there is enough time for that.
Will be watching you in Kona,enjoy!
The Vegas Marathon will be tough...that's 11:23 minute miles. Hard to tell what your true pace is without all the IM training in your body..maybe do a few test runs around that pace and we can see? I hope DFPM was okay...heard that the weather was NOT ideal!!!!
Best,
~ Coach P
So, I ran the DFPM Half with my husband, son and his girlfriend. We ran for fun and all stayed together. (Mile 8 hows that for pacing each other LOL)Although, I felt really good and thought I could have ran it alone in 2:20. I did my run test the other day and was able to up my game. VDot is 29 with a MP of 11:20 on 3/1/17 it was 25 with a MP of 12:43
z1/LRP: 13:20
Z2/MP: 11:39
Z3/HMP: 11:24
Z4/TP: 10:52
Z5/IP: 10:28
TRP: 12:29
I am going to try my best and go for it. What is the worst that can happen? they pull me or I get a DNF.
I loaded up the Intermediate marathon plan and am following that.
I finally did my race report for IM Choo.
https://endurancenation.vanillacommunities.com/discussion/24281/ironman-chattanooga-2017-race-report-yvette-metz#latest
I have my race schedule for 2018 almost completed. I will write it here for you. Need your help with one thing. I am thinking of doing IM Florida 2018. will write more later.
Not sure when to start back with swim /bike /run. Need you input after you see my 2018 race schedule.
I think I should start running on Feb 1.
All are paid for except the ones marked with a *
April 22 - Glass City Marathon in Ohio
May 20- Back to the Beach Half Marathon in MI
May 26 - Bayshore Half Marathon in MI.
June 10 - Big Fish OLY in MI.
June 24 - HIM Mont-Tremblant in Canada
July 8 ??? * HIM Cherryman in MI.???
August 12 - HIM Steelhead in MI.
October 3 to 17th going to Kona to volunteer and watch a friend race and the En racers. Plus it is our 40th Wedding Anniversary.
October 21 - Detroit Free Press Half Marathon in MI.
November 3 *???- Ironman Flordia??? I think that there will be some EN racers and there are about 40 people from fraser Club going as well. With that said I will not be alone.
So what do you think about doing the July 8th as a training weekend? I have lots of friends doing this one.
What do you think about doing the Nov IM Florida especially if I am going to be in Kona for the two weeks. I was thinking of taking my bike and doing my training there. That would be an awesome time.
will add some small races in between.
Happy Holidays!
I have not heard anything so I am just going to sign up for the July 8th HIM.
i hope you have a great holiday!!!
~ Coach P
Sorry about asking to many questions. I would like to start the OS in January.
Here are my races for 2018, yes I submitted my Season Request.
Sorry for the delay...here we go! Here's your updated Season Plan, as promised.
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
I have added in your races and the commensurate plans. That's a LOT OF RACES THIS Year...that's like 3 of my seasons in one season. As such, yo won't peak for every race, but I know we'll get you ready for them all.
My big thing is to keep you:
Let's get to work!
~ Coach P
Sounds like a plan. my first marathon is April 28. 15 weeks away. Last spring you gave me this schedule for mileage that I needed to run each week because the marathon was 8 weeks out.
IF ,I should be doing a certain amount of miles each week in the OS I wrote a chart below. Can you adjust it for me?