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Giselle's Macro Thread

Giselle CarsonGiselle Carson
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Hello RaP

I need to swim with a group on M/W/F.  I am following the IM Adv Plan.  On Week 6, we start Tues. Swims and I would like to do them on Wed.

Cd I do the Int'l Bike followed by an easy run on Tues. am and the Int't Run on Tues. afternoon ... which would leave the Swim on Wed., Long Run Thurs?  Other suggestions?

Thanks for your help!  

 

Comments

  • Coach RichCoach Rich

    Posted By Giselle on 14 Jul 2013 06:53 PM

    Hello RaP

    I need to swim with a group on M/W/F.  I am following the IM Adv Plan.  On Week 6, we start Tues. Swims and I would like to do them on Wed.

    Cd I do the Int'l Bike followed by an easy run on Tues. am and the Int't Run on Tues. afternoon ... which would leave the Swim on Wed., Long Run Thurs?  Other suggestions?

    Thanks for your help!  

     

    Are you able to keep the interval bike and run days the same, as scheduled in the plan, and just move the swims instead? We've put a lot of thought into making the Mon-Thur bike and run stuff work together. I'd rather you keep that and move the swims around instead. Moving swims is relatively low risk. 

  • Giselle CarsonGiselle Carson

    Thanks, Rich .. I will go w/ int'l run / bike per plan and see how it goes w/ the swim based on importance.

    On another topics:

    1) is there a way to approximate what my goal finish time should be based on the testing that we do and prior performance?  If so, pls give me some guidance

    2) pls point me to resources/tips on how to improve my transitions ...  some EN members race reports are showing 4-6 min IM transitions.  Mine are like 10 mins!

    Thanks! G

  • Coach RichCoach Rich

    Posted By Giselle on 15 Jul 2013 07:00 PM

    Thanks, Rich .. I will go w/ int'l run / bike per plan and see how it goes w/ the swim based on importance.

    On another topics:

    1) is there a way to approximate what my goal finish time should be based on the testing that we do and prior performance?  If so, pls give me some guidance Not really, no, but it's the wrong way to think. Build the best fitness you can, execute as best you can, and let the time take care of itself. 

    2) pls point me to resources/tips on how to improve my transitions ...  some EN members race reports are showing 4-6 min IM transitions.  Mine are like 10 mins! Recommend you us the search bar at the top of the forum, and/or maybe start a separate thread in the Race Execution Forum, asking the team for their input. But try the former first. 

    Thanks! G


  • Giselle CarsonGiselle Carson
    Thanks, Rich! ... but even with great training, planing and execution ... all great achievements typically have a projected goal :-)
  • Coach RichCoach Rich

    Posted By Giselle on 16 Jul 2013 08:24 PM


    Thanks, Rich! ... but even with great training, planing and execution ... all great achievements typically have a projected goal :-)

    Here you go, go ahead and knock yourself out 

    http://www.triathloncalculator.com/

    I'll say, however, that the best route for long course racing is to forget the outcome and focus on executing the process that leads to the outcome. On race day you'll be surrounded by the results of outcome-focused thinking, in the forum of underperforming athletes walking, shuffling, under a bush, etc. 

  • Giselle CarsonGiselle Carson

    Hello RaP

    I am in week 8 of the IM advanced plan... had been doing well but now started to develop achilles tendonitis on the right foot.  I am planning on doing the Sat. Big Day run after bike but doing it like as a run/jog/walk depending on how I feel for the one hour.  

    Please advice:

    -How should I modify the plan?

    -Suggestions for speeding healing?

    I look forward to your feedback.  Thanks!  G.  

  • Coach RichCoach Rich

    Posted By Giselle on 09 Aug 2013 06:53 AM

    Hello RaP

    I am in week 8 of the IM advanced plan... had been doing well but now started to develop achilles tendonitis on the right foot.  I am planning on doing the Sat. Big Day run after bike but doing it like as a run/jog/walk depending on how I feel for the one hour.  Don't even both with the 1hr run//jog/walk. You have plenty of time to heal and this workout isn't as important in the grand scheme of things. Much more important that you get healed up. 

    Please advice:

    -How should I modify the plan? You need to pay attention to your body, your leg is your run coach now, and modify things as you feel from day to do. I recommend you see a doc or other smart guy to get their opinions. 

    -Suggestions for speeding healing? See above and you can also post to our Medical Forum here on the site.

    I look forward to your feedback.  Thanks!  G.  


  • Giselle CarsonGiselle Carson

    Thanks!  Will hold back on the runs and reach out to you to gradually get me back up to running form.  G. 

  • Giselle CarsonGiselle Carson

    Hi RaP

    I was reading the forums to find out how others are coping w/ running issues and found a post by Brenda that answered many of my questions including the one below... h/w could you pls send me some ideas of workouts for two shorter sessions (to replace interval run on Tues and a tempo run) and longer session to replace long run on Thurs.   Tx... G.

    fyi - I emailed Brenda on this but have not heard from her... Thank You!

    Should my aqua running be equal to my planned runs or should they be longer? I consulted with Coach P about this one, we did two shorter sessions (30-45min) and one longer (1hr), but never ever the same length as on the land. The water resistance makes up the difference. If you email me I can send you some ideas of the workouts that I did. They always involved intervals of different duration.



  • Coach RichCoach Rich

    Posted By Giselle on 12 Aug 2013 04:07 PM

    Hi RaP

    I was reading the forums to find out how others are coping w/ running issues and found a post by Brenda that answered many of my questions including the one below... h/w could you pls send me some ideas of workouts for two shorter sessions (to replace interval run on Tues and a tempo run) and longer session to replace long run on Thurs.   Tx... G.

    fyi - I emailed Brenda on this but have not heard from her... Thank You!

    Should my aqua running be equal to my planned runs or should they be longer? I consulted with Coach P about this one, we did two shorter sessions (30-45min) and one longer (1hr), but never ever the same length as on the land. The water resistance makes up the difference. If you email me I can send you some ideas of the workouts that I did. They always involved intervals of different duration.



    Sorry, are you asking for water running workouts? I'm pretty sure Patrick has some somewhere, I suggest reaching out to him in the Micro Forum. He may have also put some resources in the running section of the wiki so check there as well. 

  • Giselle CarsonGiselle Carson

    Thanks... I will  G. 

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