Home› Coaching Forum 🧢

Mary R's 2014 Season Plan

Mary RussoMary Russo
in Coaching Forum 🧢

Hi Coach Rich,

Thanks for a great plan for this season. I came to EN after two half ironman races. I am looking forward to getting faster and completing my first ironman next year. I am running Marine Corps this weekend (signed up before I educated myself about completing marathons when competing in triathlonsimage 

Anyway, I am signed up for a Half Mary 3/31, Syracuse 70.3 on June 22 and Lake Placid July 27th.

I am also completing the run portion of the Family Challenge (marathon) June 29th.

For starters, when should i start the outseason? And please let me know what else you want to know/need to complete a 2014 plan for me.

Thanks,

Mary

Comments

  • Coach RichCoach Rich

    Posted By Mary Russo on 22 Oct 2013 12:15 PM

    Hi Coach Rich,

    Thanks for a great plan for this season. I came to EN after two half ironman races. I am looking forward to getting faster and completing my first ironman next year. I am running Marine Corps this weekend (signed up before I educated myself about completing marathons when competing in triathlons 

    Anyway, I am signed up for a Half Mary 3/31, Syracuse 70.3 on June 22 and Lake Placid July 27th.

    I am also completing the run portion of the Family Challenge (marathon) June 29th.

    For starters, when should i start the outseason? And please let me know what else you want to know/need to complete a 2014 plan for me.

    Thanks,

    Mary

    Please take the Season Planning Survey, under the Training tab above, and I'll plan it all out for you. 

  • Mary RussoMary Russo
    Thanks,
    look forward to hearing from you.
    Survey is all done...let the planning begin image
  • Mary RussoMary Russo

    Hi Coach Rich,

    Quick question. Are the bike focus workouts uploaded to Trainer Road?

     

  • Coach RichCoach Rich

    Posted By Mary Russo on 05 Dec 2013 06:28 PM

    Hi Coach Rich,

    Quick question. Are the bike focus workouts uploaded to Trainer Road?

     

    Nope, just the OS bike workouts

  • Mary RussoMary Russo
    ok, thanks. Now, I won't waste any more time looking for them.

    Snow today, workout on the trainer is a good thing to look forward to when there is snow on the ground
  • Mary RussoMary Russo

    Hi Coach Rich,

    I switched to Aquabike from the marathon relay for AC Challenge June 29th, 2014.  Should there be any modifications or changes to my plan?

  • Coach RichCoach Rich

    Nope, no changes required. That's actually a very good call for your IMLP training, dropping the marathon and doing the AQB instead 

  • Mary RussoMary Russo

    Hi Coach Rich,

    I injured my right hamstring. What, if any, modifications should be made to my season plan. Right now, i am not running, i am walking the run workout (5-6 miles of walking). I hope to be doing a modified walk/run this weekend but may be out of commission for a few more weeks. I am getting lots of ART, icing, and stretching.

    Thanks for your advice,

    Mary

     

  • Coach RichCoach Rich
    Mary,
    Sorry to hear about your injury!

    If you can still ride a bike with no issues, then there are no modifications required to your Season Plan. Rather, you'll need to continue to make modifications to the running in your weekly training plan.

    You still have plenty of time to fix this issue and there are plenty of stories, including my own, of being successful at the IM distance on the back of a strong bike with minimal running, as the result of a running injury.
  • Mary RussoMary Russo
    Hi Coach Rich,
    Thanks for the revised Season Plan.
    I got a power meter at the end of June.
    What software do I need and what/where are the resources to educate me on how to use this in my training?
    I feel like I need some lessons in what to do to get up to speed on how to use this.
    Thanks in advance,
    Mary
  • Coach RichCoach Rich

    Posted By Mary Russo on 11 Aug 2014 11:58 AM


    Hi Coach Rich,

    Thanks for the revised Season Plan.

    I got a power meter at the end of June.

    What software do I need and what/where are the resources to educate me on how to use this in my training?

    I feel like I need some lessons in what to do to get up to speed on how to use this.

    Thanks in advance,

    Mary

    Congrats! You can start in the Wiki, going to Biking > Power Training Resources, and hit those. The Power Webinar is an excellent and very detailed product. 

    Hold off on the software for a bit, as that would just overly complicate things for you at this point. Start with the basics. 

  • Mary RussoMary Russo
    Thanks Coach
  • Coach RichCoach Rich
    Good luck!
  • Mary RussoMary Russo
    Coach Rich,
    I am considering signing up for IM Louisville.
    Should I spend next year improving my run and learning how to use my power meter while competing in 70.3s or is it ok to sign on for a full ironman while achieving these goals?
    Your thoughts are much appreciated.
  • Mary RussoMary Russo

    Hi Coach Rich,

    I am currently in a bike focus plan for 4 weeks and was slated to start the OS in January. 

    I am signed up for San Juan 70.3 on March 15th, 2015. Should I hop into a 70.3 plan instead? Or should I stay with the OS plan and modify to get the volume work in while working on my run durability? 

    Thanks,

    Mary

  • Coach RichCoach Rich

    Posted By Mary Russo on 07 Dec 2014 04:52 PM

    Hi Coach Rich,

    I am currently in a bike focus plan for 4 weeks and was slated to start the OS in January. 

    I am signed up for San Juan 70.3 on March 15th, 2015. Should I hop into a 70.3 plan instead? Or should I stay with the OS plan and modify to get the volume work in while working on my run durability? 

    Thanks,

    Mary

    Notes:

    • Continue with the RF plan through 1/4
    • Then on 1/5 load up the HIM plan setting it end on PR.

    Good luck!

Sign In or Register to comment.