Frank Zaffino macro thread
Hi RnP,
Thanks for all the support and encouragement at LP! Now that I am two weeks out and am officially into my self-titled 'eating season', it's probably time to start thinking about next season. I loaded up the 2 week advanced transition plan and will start that next week, but my question is, what kind of plan should I do next?
Also, my goals for LP were to finish the bike in sub 6 (actual 5:59:19, this includes a 4 minute time-out), nail T1 and T2 which I crushed, my T2 was actually faster than Andy Potts (small victories). I shaved over 10 minutes off transitions from last years LP! But, I fell significantly short of my marathon goal of 3:30 (actual time 4:07, same as last year. My Vdot is 51 and in training have zero issues with pacing and achieving my paces during my workouts. But, in the Ironman Marathon I feel that I am holding back too much. I looked at all of my splits for the marathon and my heart rate average for the entire course was 133 bpm. This seems pretty low to me and wonder if I left a lot on the course......thoughts?
I also feel that walking the aid stations actually affects my momentum and obviously adds overall time. Perhaps the walking actually prevents me from blowing up, I'm just not sure though. Any thoughts and advice would be greatly appreciated and I look forward to the next year of training with EN for LP 2014!
Frank
Thanks for all the support and encouragement at LP! Now that I am two weeks out and am officially into my self-titled 'eating season', it's probably time to start thinking about next season. I loaded up the 2 week advanced transition plan and will start that next week, but my question is, what kind of plan should I do next?
Also, my goals for LP were to finish the bike in sub 6 (actual 5:59:19, this includes a 4 minute time-out), nail T1 and T2 which I crushed, my T2 was actually faster than Andy Potts (small victories). I shaved over 10 minutes off transitions from last years LP! But, I fell significantly short of my marathon goal of 3:30 (actual time 4:07, same as last year. My Vdot is 51 and in training have zero issues with pacing and achieving my paces during my workouts. But, in the Ironman Marathon I feel that I am holding back too much. I looked at all of my splits for the marathon and my heart rate average for the entire course was 133 bpm. This seems pretty low to me and wonder if I left a lot on the course......thoughts?
I also feel that walking the aid stations actually affects my momentum and obviously adds overall time. Perhaps the walking actually prevents me from blowing up, I'm just not sure though. Any thoughts and advice would be greatly appreciated and I look forward to the next year of training with EN for LP 2014!
Frank
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Comments
Frank,
Great meeting you and the rest of the LP crew!
The best exercise you could do would be to write a race report in the Race Report forum and have the team give you their thoughts. More detailed the better and be sure to ask your specific questions. You could have underperformed on the run for any number of reasons and a race report is the first step in figuring that out.
Please take the Season Planning Survey and I'll plan out next year for you:
http://members.endurancenation.us/TrainingPlan/SeasonPlanningSurvey.aspx
Patrick thanks for doing the podcast today. It was great talking to you.
I downloaded the Ebook for my recovery/transition. It is a four week plan. I am already two weeks post LP and have done essentially nothing except for an easy 5 mile run yesterday. I am going away tomorrow until Sunday and plan on starting to workout next Monday. Should I do the entire 4 week plan from the ebook even though I will be three weeks out of LP or just finish the last week of the program?
Also, based on my future goals that we discussed today, is it not advisable to run a marathon in October?
thanks
frank
Just do the last week of the 4wk plan. We don't recommend a marathon, please read this: http://www.endurancenation.us/blog/training/marathons-and-triathlon-training/