Beth Hornak -- Micro Thread
Hi Coaches!
I completed my final tri this morning - a sprint in Canandaigua, NY, and exceeded my expectations. I do not have final split times as they are not posted yet, but I can share with you that I was 9/53. I know I have some items to work on, and can file a race report in the appropriate section (here, in the SC group??).
Now that tri season is over for me, what do I load for a plan?
Thanks so much,
Beth
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Thank you, and yes, I will take the high five. I've already been in touch with Coach Rich and have a game plan to get to the OS.
Out of curiosity, do either of you want my race report, thoughts, raw numbers from the garmin, which really crush what is posted on the results. My paces just blew me away.
Thanks and have a super awesome day!
Beth
...still trying to find the time to write up first race under EN's guidance. In a few words - I am so pleased and super PSYCHED for 2014. I am thrilled I found EN!
So, I am on the beginner bike focus plan and have a 2 ride on the plan It looks like50's and rain - not good for outdoor riding fun. Bike is not set up on trainer yet as I am hoping to work in a few more outdoor rides. Head to the gym to spin?
Thanks so much,
Beth
I am on beginner OS. Am I bricking on Wed and Sat during NOS?
Thank you and training for a zippier '14,
Beth
Hi Coach,
I realize we will have a check in test in a couple of weeks and that weekend, which I believe is 12/21, I am planning on a mother-daughter 5K with Emma, my 13 year old. I have signed up for a 5K this weekend. Can I use Saturday's race as my result rather than the 5K with Emma? (unless she totally smokes it, and then I will stand corrected!) My last two 5Ks were just before the OS (10/7 at 24:37 and 10/26 25.23 {which I used for my VDOT}.
Thanks!
Beth, who is loving the OS thus far!
So, here is how the 5K shook out last week (bitterly cold, but you are on the eastern seaboard, so I know you understand) 25.18 (kinda disappointed b/c I wanted to go under 25)
Paces were:
8:09, 8:13 and 7.55 for 3.15 miles. I ended up 2nd in my AG which was a complete surprise!
The "test" race was 3.09 miles for 25.23 with paces 7:53, 8:25, and 8:20.
I am not good with figuring out which timing mat is which, so I just use the garmin.
Shall I adjust my VDot with those results?
I ran 24.37 on 10/6 - super flat course (7:42, 7:51, 8:03) so better pacing!
If the weather is amenable, I will run with Emma (v. cool as you have an Emma too!) next week. Her best is 26.50 last November.
Thanks so much,
Beth
Per training plan instructions - checking b/c I am crazy tired - I sleep 7-8.5 hours a night, eat relatively well and having been hitting 98% of the NOS workouts. I have a 1/2 coming up 3/23, which is a potential PR course. So, I guess my question is for this week, do I dial back the bike workouts, hit the runs and rest up a bit or just keep at it, change up some sleep and food stuff and hope that energy gets back on track. Kiddos just went back to school yesterday, had today off due to weather, which may account for my crankiness. Hope I was able to communicate what I am thinking.
Thanks!
Thank you,
Beth
As for your PF...ugh. I am sure you have some treatment stuff in place, if not check with the Team and wiki, or go straight to Leigh over here: www.athletestreatingathletes.com
I suggest you cut back the run as Monday short run of 30-45 minutes, strides at end...plenty of time to stretch / roll / self care. Wednesday we try for the interval run after a walking, then jogging warm up. Friday is a repeat of Monday's run...there is no weekend running, instead take Sunday off.
Let me know what you think!
No worries - so PF is beginning to resolve. I ran after the bike today (with new shoes and super cool inserts) for a pokey 13 minutes. I am little concerned about the wko for tomorrow and into next week, (this may not get to you in time for feedback) b/c I don't think I can go too hard. Suggestions? I am going to reach to Rich b/c I am to load up the half marathon plan on 2/2.
Thanks!
Beth
Works for me --> I am aging up from zippy to super zippy (45-49) this year and the crush it theme fits well! So, I want to IMMT next year, and want this year to be all about preparing (if that is possible) for IM. Is it necessary for me to race a 1/2 marathon this year? Coach R suggested an early season 1/2, followed by early summer OLY and late summer HIM. If a 1/2 should be on the books, I have several race possibilities (depending on foot) 4/7, 4/27 (would prefer not to do that one as it's a hometown race and my husband wants to do it and my girls will want to do the family 5k. This would be a logistical nightmare (we went through it last year and it was very tough to execute), and 5/25. I know these are all downrange questions, usually answered by Coach R, but I appreciate your perspective as well.
Thanks so much!
Thank you! That is one of the things I appreciate most about your coaching philosophy. I still have a bit of foot pain (so I won't be racing this weekend) and am coming to the end of the NOS. I feel forum-less and plan-less as I need to cross check the date against one other calendar, and am not quite ready to load the HM plan. Shall I just load a swim plan until I figure my life out?
Thank you again,
Beth
I have message in my inbox to set up a meeting with you. How long 15, 20, 25 or 30 min? What should I prepare to discuss?
Thanks!
Beth
So, what I would like to do is set up a training plan that will model the HIM plan so that when I go back to the road. it will be a seamless transition. I've loaded the beginning HIM plan to end on 8/17, which is my *hopeful race. What I propose is swim / ride per the plan, and set up the schedule like this: M - swim, T- ride, W - swim and pool run, R-ride, F- swim, Sa- ride and pool run (only issue here is that I am a member of the Jewish Community Center, which opens at 1 on Saturdays, which can be a pickle for the family schedule) Su - ride and pool run if possible.
Let me know your thoughts.
Best,
Beth
So the PF is beginning to resolve!
I start my HIM next week, and I propose to mimic week #1 as bike / swim plan as written. Tues / Thurs are stand alone runs, and I plan to do one run on the elliptical and one in the pool. Wed is a bike / run and I can do that, if I hit the pool for the run and then use their spinning room for the bike. Logistically, it would be difficult to simulate the brick given the open swim times. I would also like to alllow for one day off to do yoga and/or core work.
Let me know your thoughts,
Beth
You haven't goofed, but I think that since we are still training for a HIM per the question you submitted in the morning (!) you and I would just hack the weekend ride times....can't have you prepping for a HIM on a modified HIM week but then doing the Bike Focus plan, etc. The Bike Focus plan is for earlier in your season, in general...but let me know what he says!
Good luck this week...
I am not sure if this is a short or long term issue --> I am now in triathlon jail. I have some sort of strain in my left shoulder (can kick, but not swim) and have an appointment to see my ortho on Tues (who ironically will be re-evaluating the PF, which still sucks and hasn't gone away).
I feel like this season has already blown up, and although the last time we chatted, you didn't want me to shelve the idea of the HIM, I am wondering if I should reconsider the season (I have not submitted a new plan to Rich). I am doing the Tour De Cure Century 6/8, because at least I can still bike.
Thanks for reading the vent!
Beth
This latest bit of news is certainly not something I looked forward to. We can certainly refocus your work on the bike, which is a good strategy for long-term development regardless of what you're up to the season. I guess we'll know more come Thursday once you hear from the ortho. Can you wait that long?