Jason Brandt's Official Coach Thread
Training for IMAZ, next week is week 15. I am taking the family to San Diego and cannot do Race Rehearsal as planned. Would like to do race rehearsal on Thursday and then move Thursday's long run to Saturday in San Diego. Thoughts or any other changes I would need to make?
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Maybe ask the Team where a good place to run where you will be???
Also, I have submitted my IMAZ Bio, where do I find my teammate Bios on the EN website? Didn't see where they would be posted.
The team bios are posted on the blog in one big post...usually the week of the Race!!
Thanks,
Jason Brandt
1) My employer wants me to do a 5k charity race two weeks (14 days) prior to CDA. Is it safe to race it without affecting CDA or should I just run it at say Zone 2-3?
2) Life commitments are too much right now for me to continue with Ironman level serious training. I was thinking of focusing on primarily running after CDA as it is easier to fit in with my travel schedule. I would love to qualify for Boston but I don't know what it would take to get me that fast. I feel like I've got a big fast biking engine but only a moderate run engine. I am a 47 vDOT runner and ran my IMAZ marathon last november in 3:53 (total 10:24). I would need to run a 3:15 marathon or 7:26/mile to just make qualifying time. My vDOT MP states 7:24. Do you think this is a reasonable goal for Fall of 2014 or is it better to shoot for say spring of 2015 in either case to run Boston in 2016? Would you recommend marathon plans from within EN or switch my membership over to your Marathon Nation?
3) I picked up Ben Greenfield's book "Beyond Training" and highly recommend it if you haven't looked at it. Some of the stuff is way beyond anything I would consider but it does contain some very thoughtful research and tips.
This coming week is week 16 of IM Advanced plan for IM Canada. Just finished Camp weekend this weekend with race rehearsal Friday, long bike Saturday and then my 135 min run today.
I am going backpacking with my son and have no chance to S/B/R Thur thru Sun of this coming week. All else on the horizon leading up to IMC looks free of conflct. Wondering how I should modify this week and even possibly next week given the missed 4 days of training. Thinking if nothing else I would move the Thursday long run up to Wednesday and perhaps try and do a long bike the Monday after the weekend.
Thanks in advance for your reply
Tuesday = Wed Bike/Run
Wednesday = Thursday Long Run
Then pick up the next week as planned...you are still semi-recovering from Camp Week, so I don't think you need to put in an extra early bike...if you are still worried coming that following weekend you could extend the Sunday ride a bit longer (and drop it to Z2) but really, not worried about it. Have a great trip!
@jason brandt -
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Notes
4x IM. Last IM was IMAZ 2015 10:11. 63 min swim, 5:10 Bike and 3:53 run. Took 2016 off with no racing and just fitness maintenance. Raced IMCA 70.3 this year in 5:25. 2018 want to do IM 70.3 Victoria June 3rd 2018 as lead up to IMWI Sep 9th 2018. Want to do earliest Out Season with team. Peak FTP was 280 prior to 2015 IMAZ but just tested and is 232. Want to do much of my fall/winter rides indoors w/Zwift. Need to get faster also on run.
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
Great to have you back! Looking at your result in Arizona, I think you will really enjoy our new training focus. We call this the Run Durability Program (RDP) .... It's a chance to build some good baseline run fitness for restarting corporate intensity and volume across your season. Most of this running will be done at your goal race pace for the big day. Another words, we have seen a disconnect between what people running training and what they actually run on race day… This program helps solve that.
During this time you're free to ride you like, as the running is pretty baseline. You can easily do 2 sessions a week on Zwift. And you should definitely join us on Sundays for our 8 AM tempo ride as a team. Instructions are in the wiki here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Sunday+ABP+Rides+on+Zwift
Once you are through the OutSeason®, we will put you into our Swim Camp Plan (more here) to recover, and then the Bike Focus Plan to continue building strength. Then it's the Half Plan, recover, and full plan.
I think it's a great build.
Let me know what you think and let's get to work!
~ Coach P
Coach, I signed up for IMAZ for Nov 18 thru an Ironman Foundation Slot. just finished IMWI 2 weeks ago, feel like I have adequately rested and ready to get back at it. Do I just load up the IM Plan and keep at it? I read the IM Revenge protocol and will make some adjustments as advised to long run and intensity. Anything else?
My IMWI race was good, not great. I had stomach cramps that started 2 days before race, limited my run and continued until the Friday after the race. Issue resolved itself. Run is still my limiting discipline.
Thanks, Jason Brandt
Let’s load up the IRONMAN plan again to end on Arizona, once you put it inside final surgery I can make some edits. The key right now is that you get back to some steady biking and swimming twice a week. You can do a few short break runs but nothing along this week. Just do yourself a favor and wear your heart reminder so we can see how your recovery is going, do you want to make sure we stay on top of that as it’s possible you might need more rest depending on how the next week or so go with your training.
When the plan is live In FinalSurge, let me know and I’ll go take a look at it.
@Jason Brandt --
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Coach Notes
I agree, the run really suffered. And that's a LONG SEASON of racing. I advise you do the Run Durability Program to get back to some run frequency and gently start training again. That last week of the year / pre-Jan OS, you can pile on some bike miles in a mini volume push. Then it's Jan OS for 10 weeks and the IM plan for 8.
I recommend we check in at the start of the New Year to see how you feel. It could be that the OS isn't right for you there and we might need to adjust the plan / our expectations.
Top Priority -- Run Frequency (not speed or volume)
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.
Your Notes
Completed 6 Ironman with best of IMAZ 2015 in 10:11. Swim is always 63-69 minutes. My bike on Sunday was 5:18. It's my run that seems to really vary. This year did Victoria 70.3, IMWI in 11:40 and IMAZ in 11:20 this past Sunday. My Run really deteriorated this year, I did a lot of miles but didn't do a lot of intensity or with the frequency I needed. I just posted IMAZ race report. My last two IM runs were 4:30-4:45 when they should have been 4:00. Need a few weeks before I get going againWant to do IM Santa Rosa on May 11th. Where I live will require indoor cycling until March 1st, just bought Kickr CORE thru team discount.
Wasn't sure how much of outseason to do or how to modify and when to drop back into IM training plan for the may 11th race. Planning to do IM Canada then 11 weeks later. Then end the year with IM Cozumel.
Let's get to work!
~ Coach P