Patrick, after getting your response to my micro thread about my strained hamstring, i sent Rich an email on my macro thread. it occurred to me i was in the run focus plan, but not running. he told me to switch to the bike focus plan ending on the date of that 15k i will probably not be doing on march 16. after that i'll load the HIM plan for Raleigh.
so, i swam monday night, rested tuesday and did the 70' bike wko this morning on the intermediate run plan. i loaded the bike focus and see that i am supposed to bike the next 3 days in a row. if i do that, it will actually be 4 days in a row. i'll do that if you want me to, but perhaps i can bike tomorrow (thursday), swim friday, and bike on saturday? you tell me.
also, i am scheduled to run next week (#4) on monday and wed. i can easily swim instead those days as i am a volunteer swim coach those days and will be at the pool to swim afterward. swimming does not bother my hamstring. hopefully by next mid-week or so i will be able to start running again. let me know and thanks again.
@Bob, yes swim friday, no bike, and then bike on Sat. Sunday rest up...then back at it. Continue replacing runs with swims and we can try a short run next week...maybe off the bike workout if you are warmed up by then? Seriously a short run, like 15 minutes max. Definitely want to make sure that you are doing the right self care stuff with your hamstring as well....not simply "not running" as an attempted solution. Great info here: www.athletestreatingathletes.com Let me know!
Patrick, congrats again on your 40/40. i was glad to contribute 40! you may recall i had a strained hamstring. i seem to be doing pretty well with my running now, although i am being very careful.
i was switched over to the bike focus and my bike test this morning was not stellar. my #'s essentially stayed the same. but that may have been primarily due to a great (i think) saturday wko. i actually may have gone too hard on the MS: 16x1'(1') at z5. is that possible? am i supposed to stay within 120% of z5?
(before i give you some of the #'s from saturday, i download my power meter onto Training Peaks. when it has e.g. TSS 21.4 (1.148), is the 1.148 the intensity factor (IF)?
my FTP is 243 and here's what i did in a state park with a pretty hilly 7 mile loop. my Avg of 15*x1': NP 318.5w, IF 1.590.
NPIFavg mphavg-max hr
306w1.53121.2121-128
2961.47926.6120-131
3551.77715.6119-131
2911.45512.82129-132
2961.47920.7122-128
3451.72319.0123-137
3051.52421.8128-136
3311.62721.9122-135
3461.7289.4130-140
3431.71422.4124-135
3191.59713.5131-137
3041.52221.16123-133
2921.46223.3124-135
3231.61317.0126-137
269*1.34519.77118-133*1:51, some hard, some easy on flatish segment.
3251.62521.6127-140
did i do good or too good?
the extra z3 ride after the MS was 1:16, 22 miles at NP 205w
Rob, #1 thank you so much for contributing...I really appreciate it! #2, yes that number in the () is your IF. #3, yes the goal is 120% of FTP (or 1.2)....and so, yes, you crushed yourself on Sat before the test. That's a GREAT thing that you had the energy and ability to put up such a studly ride, but it did hurt your test potential. It's no worries if you can just bump the FTP to where you think it should be and it works...it _has to_ be higher given what you just accomplished on that ride!!!
I think I need some scheduling direction week after next. You may recall I am a volunteer swim coach. Our team leaves for YMCA Nationals in the morning, with me on the bus too, on Saturday, March 29. That is my Big Training Day #2. No way to get in any of those workouts that day. However, I can do the Big Training Day on Friday, March 28 and take a rest day on Saturday instead of Sunday. This will mean I will not get the Friday rest day. I can get by without the rest day, if you suggest that. My HIM plan calls for important workouts on Wednesday and Thursday. What do you think?
BTW, I am bringing my bike and trainer to Greensboro for the Bike Test the following week on Tuesday. We drive back on Friday night, arriving back at about 6:00 am on Saturday, April 5, so I can do the workouts later that day.
@Bob, I love the dedication...you are a monster! I say that yes, you go to Friday with the big day....but in that case I suggest you cut own on the Thursday long run, capping it at 75 minutes....and if you can, get it done early in the day so you have as close to 24 hours of rest as possible. Good luck to your squad at Nationals!!!
Thanks, Patrick. The kids are tapering now for the swim meet and looking good. We have 8 girls and 12 boys going to the meet.
I will cut the long run on Thurs. to 75'. I have a court appearance at 10:30 that morning, so I will get started nice and early. (I'm a lawyer.)
Looking ahead at the weather report, the forecast for Friday is a 70% chance of thunderstorms. I know its early, but just in case: Do I have permission to do my 3 hour ride on my trainer if necessary? I was a good boy this weekend. I rode outside 3 hours on Sat. and 2 hours today, so I believe I can handle 3 hours on my trainer. Let me know. Bob
Patrick, At YMCA swimming nationals in Greensboro, NC. Weather was good and had some time so I did my Bike Test today. Hilly and windy course, but improved my Vo2 (283 to 292w) and FTP (243 to 248w). Thanks for your help and I hope your Boston prep is going well. Bob
Patrick, I see my Run this week is special. RR 2:00 or 11-13 miles, whichever comes first. Last Thursday I ran 12.95 miles in 2:01:30. I didn't feel particularly good, but that was probably because I had just returned the day before from visiting my mother in Florida and did an extra run wko down there since I didn't have my bike. So --- I believe I will definitely reach 11 or 12 miles this week, and maybe 13 miles, before getting to the 2 hour mark. What should my thought process be? Assuming I can run 13 miles in about 2 hours, should I run 11, 12, 13, or what? BTW, my next race is Raleigh 70.3. Thanks, Bob
Just stick with the 13 miles if you get there. Really focus on the nutrition & hydration here if the pace is a given for the time you have. In other words, if your speed is fixed then we can improve your performance through fueling.
Thanks. I was pleasantly surprised. I did the run very early in the day, because, unfortunately, I had to drive to Bloomington, Ind (about 2:45 away) for a funeral. Famous swimmer, Chet Jastremski, who Rich is probably familiar with. 73 years old. Take care, Bob
Patrick, looking forward to meeting you at our MT Camp. Big Day Protocol went pretty well and a good learning experience.
Question: I would like to do a local sprint tri on Sunday of Week 13. I am scheduled for a 180' ABP bike ride that day. I was thinking I could subtract the combined time of my bike and run in the tri from that ABP ride. The tri is on 4 miles from my house and every year I literally ride my bike to and from the race. S.400 y in outdoor pool with TT start, B. 12.4 miles, R. 5k. What do you think?
Comments
Patrick, after getting your response to my micro thread about my strained hamstring, i sent Rich an email on my macro thread. it occurred to me i was in the run focus plan, but not running. he told me to switch to the bike focus plan ending on the date of that 15k i will probably not be doing on march 16. after that i'll load the HIM plan for Raleigh.
so, i swam monday night, rested tuesday and did the 70' bike wko this morning on the intermediate run plan. i loaded the bike focus and see that i am supposed to bike the next 3 days in a row. if i do that, it will actually be 4 days in a row. i'll do that if you want me to, but perhaps i can bike tomorrow (thursday), swim friday, and bike on saturday? you tell me.
also, i am scheduled to run next week (#4) on monday and wed. i can easily swim instead those days as i am a volunteer swim coach those days and will be at the pool to swim afterward. swimming does not bother my hamstring. hopefully by next mid-week or so i will be able to start running again. let me know and thanks again.
Patrick, congrats again on your 40/40. i was glad to contribute 40! you may recall i had a strained hamstring. i seem to be doing pretty well with my running now, although i am being very careful.
i was switched over to the bike focus and my bike test this morning was not stellar. my #'s essentially stayed the same. but that may have been primarily due to a great (i think) saturday wko. i actually may have gone too hard on the MS: 16x1'(1') at z5. is that possible? am i supposed to stay within 120% of z5?
(before i give you some of the #'s from saturday, i download my power meter onto Training Peaks. when it has e.g. TSS 21.4 (1.148), is the 1.148 the intensity factor (IF)?
my FTP is 243 and here's what i did in a state park with a pretty hilly 7 mile loop. my Avg of 15*x1': NP 318.5w, IF 1.590.
NP IF avg mph avg-max hr
306w 1.531 21.2 121-128
296 1.479 26.6 120-131
355 1.777 15.6 119-131
291 1.455 12.82 129-132
296 1.479 20.7 122-128
345 1.723 19.0 123-137
305 1.524 21.8 128-136
331 1.627 21.9 122-135
346 1.728 9.4 130-140
343 1.714 22.4 124-135
319 1.597 13.5 131-137
304 1.522 21.16 123-133
292 1.462 23.3 124-135
323 1.613 17.0 126-137
269* 1.345 19.77 118-133 *1:51, some hard, some easy on flatish segment.
325 1.625 21.6 127-140
did i do good or too good?
the extra z3 ride after the MS was 1:16, 22 miles at NP 205w
Patrick,
I think I need some scheduling direction week after next. You may recall I am a volunteer swim coach. Our team leaves for YMCA Nationals in the morning, with me on the bus too, on Saturday, March 29. That is my Big Training Day #2. No way to get in any of those workouts that day. However, I can do the Big Training Day on Friday, March 28 and take a rest day on Saturday instead of Sunday. This will mean I will not get the Friday rest day. I can get by without the rest day, if you suggest that. My HIM plan calls for important workouts on Wednesday and Thursday. What do you think?
BTW, I am bringing my bike and trainer to Greensboro for the Bike Test the following week on Tuesday. We drive back on Friday night, arriving back at about 6:00 am on Saturday, April 5, so I can do the workouts later that day.
Thanks, Bob Hiller
Thanks, Patrick. The kids are tapering now for the swim meet and looking good. We have 8 girls and 12 boys going to the meet.
I will cut the long run on Thurs. to 75'. I have a court appearance at 10:30 that morning, so I will get started nice and early. (I'm a lawyer.)
Looking ahead at the weather report, the forecast for Friday is a 70% chance of thunderstorms. I know its early, but just in case: Do I have permission to do my 3 hour ride on my trainer if necessary? I was a good boy this weekend. I rode outside 3 hours on Sat. and 2 hours today, so I believe I can handle 3 hours on my trainer. Let me know. Bob
Patrick, At YMCA swimming nationals in Greensboro, NC. Weather was good and had some time so I did my Bike Test today. Hilly and windy course, but improved my Vo2 (283 to 292w) and FTP (243 to 248w). Thanks for your help and I hope your Boston prep is going well. Bob
Patrick, I see my Run this week is special. RR 2:00 or 11-13 miles, whichever comes first. Last Thursday I ran 12.95 miles in 2:01:30. I didn't feel particularly good, but that was probably because I had just returned the day before from visiting my mother in Florida and did an extra run wko down there since I didn't have my bike. So --- I believe I will definitely reach 11 or 12 miles this week, and maybe 13 miles, before getting to the 2 hour mark. What should my thought process be? Assuming I can run 13 miles in about 2 hours, should I run 11, 12, 13, or what? BTW, my next race is Raleigh 70.3. Thanks, Bob
Patrick, thanks for your advice on my RR run. Very pleased. 13.2 miles in 1:54. (My z2 is 8:35/.) Flat course.
1st 3 miles 8:59/mi. Next 6 miles 8:33/mi. Mile 10 refilled water bottles -- 9:06. Last 3 miles 8:30, 8:38, 8:25.
Week before went 12.9 miles in 2:01 with last 3 miles 9:10, 9:24, 9:37. (same flat course)
Fueling and hydration seemed good. 3 gels, 1 salt stick, G-ade about 30 oz. H2O about 6 oz.
Take care, Bob
Thanks. I was pleasantly surprised. I did the run very early in the day, because, unfortunately, I had to drive to Bloomington, Ind (about 2:45 away) for a funeral. Famous swimmer, Chet Jastremski, who Rich is probably familiar with. 73 years old. Take care, Bob
Patrick, looking forward to meeting you at our MT Camp. Big Day Protocol went pretty well and a good learning experience.
Question: I would like to do a local sprint tri on Sunday of Week 13. I am scheduled for a 180' ABP bike ride that day. I was thinking I could subtract the combined time of my bike and run in the tri from that ABP ride. The tri is on 4 miles from my house and every year I literally ride my bike to and from the race. S.400 y in outdoor pool with TT start, B. 12.4 miles, R. 5k. What do you think?