Derrek's Micro Thread
Hey Coach P!
You might recall me from Marathon Nation...now I'm on EN preparing for my first full IM. I had some question on the OS plan...
I did my bike test on Monday using heart rate monitor (because I didn't have a speed/cadence sensor or power tap) with TrainerRoad . Today I bought a speed/cadence senor, so do I redo my bike test in order to get my "virtual" FTP and train by power or just press on with workouts using heart rate and monitor my FTP?
Second, on days with bike and run workouts, should I do these as "bricks" or one in the morning/one in the evening and does it matter which workout I do first?
And finally, I'm swimming during OS because I'm a slow swimmer (2:10+/100) and need to improve on technique. I'm swimming with a great masters group on Tuesdays and Thursdays for 60 mins and most weeks a third day on my own. Since I swim early morning, I'm planning to do my run/bike workouts late morning or early afternoon. Do you see anything wrong with this schedule?
Thanks,
Derrek
Comments
Copy on the swim 2x/week.
Thanks
Derrek
OS has gone very well...quick question on next week test. I'm going out of town (skiing) Wednesday afternoon - Sunday and won't have access to a bike trainer...maybe a treadmill. Should I do my bike test Wednesday morning? And just do a 5K test after I return/recover from skiing?
Also, I'm running Boston for the first time this year. After the Swim Camp, I'd like to maintain my bike fitness while training for Boston, what do you recommend as far as training plans. Currently, I'm not strong on the bike (FTP is 171). Let me know if this is a question for Rich...Back in Oct he scheduled the Run Focus (wks 3-6) and then the MP (wks 7-12) and I'm afraid I'll lose a lot of my bike fitness by the time I start training for IMMT.
Thanks,
Derrek
I suggest you drop in the Balanced Marathon Plan after you are recovered and we can see what you think.
Bottom line you can recover now BUT we want to keep that long run rolling. Minimum of 90 minutes a week until you are back on a proper program!
Also, I recall you doing a podcast or Coach's Chat session on pacing execution for Boston; can you point me to that link? Also, Also, are there any workouts specific to Boston preparation I should substitute in the Balance Plan to be ready for the down/up hills?
Thanks.
Derrek
In terms of boston prep, I would put your mid-week tempo and long runs on rolling terrain. I am hesitant to have you do specific Boston work as it's usually the first sign of folks getting carried away. The rolling hills is good, as is making sure your cadence stays up on the downhills..it's too easy to just over-stride and really pound your legs!
Coach P,
Great meeting you at IMMT and Congrats on your AG award/KQ. I guess I'm in the same boat as you with Kona 6 weeks outs, but I have the Chicago Marathon on 12 Oct. Currently I'm following the Post IM plan and my recovery is going well. Any advice on what I should do these next 6 weeks to be at my peak on race day? I don't expect to PR this race but want to put out a good effort. Do I just jump in the Marathon Plan next week, gradually jump in, or ?
Thanks and good luck with your recovery and build up to Kona.
Derrek
I say 1 more week easy; you can run easy for 5 miles a few times but not back-to-back. You can cycle as you need...next weekend you can run up to 12 miles, last 4 at race pace. The key is to make your fuel all runs like a rockstar. After that weekend you can hit the rest of the marathon plan but:
+ replace interval runs with tempo work at half marathon pace.
+ long runs capped at 15 miles but use race pace.
Keep me posted!
Thanks,
Derrek
I have a goal to PR a half marathon at the end of OS. I have some work to due to get back to previous fitness levels. Is there a hack or anything different/extra I can do during OS? Due to recovery time after running NYC Marathon, my OS started December 1st and will end the week of my HM, which is 22 March.
Thanks,
Derrek
5K vDOT Help! . I wasn't sure where to post this so here goes. I completed my initial 5K and 8 week 5K VDOT on a 400 meter track. My Garmin recorded the first as 3.26 miles, 6:20 pace, 20:40 time, which is a 47 VDOT. The second test (today) Garmin recorded as 3.28 miles, 6:08 pace, 20:07 time = 49 VDOT. I've been training with a 47 vDOT but all of my interval/LR workouts have been consistently 20-30 seconds faster then TP, which tells me I should have been using a higher vDOT, maybe?
Should I have calculated my vDOT using a 6:20 (6:08) pace multiplied by 3.1 to get a 19:38 (19:00) time? Or should I just use the total time and ignore the average pace and mile splits?
Garmin files test 1: http://connect.garmin.com/modern/activity/644694272
Test 2: http://connect.garmin.com/modern/activity/679050211
Thanks for any insight
That would be the best...and again, congrats!
I posed this question in the training forum and was suggested to get your read. I know the prescribe durations for the long run in HIM and IM plans is your total run time. My confusion is the MS takes up the total duration so there's no time for a warm up. For example: 100 min; MS: 60' @ Z2/MP, 35' @ Z3/HMP, 5' final push at best possible effort. If I do a warm up, then my LR becomes 110' or should I warm up within the first 1-2 miles and ease into Z2 effort?
For example let's say last weeks 90' run had you do 10 miles. And this week you have a 100' run which will be like 11ish. But if you add a 15' warm up and a 5' cool down to the 100', now you are talking 13ish...and 10 to 13 is too big a leap.
As I write those long runs, I think of them as your full workout. If the first 15' of your 60' at Z2 is more Z1 than Z2, that's totally fine! What really matters is the push over the second half; good luck!
I can get my RR Run in before my flight so no problems there. I hope to find a pool and time for Friday. Thanks!
Wednesday: instead of the bike test, I did Wk 16's workout on the trainer because I wasn't able to test outside
Thursday: mostly completed the RR run (10.6 miles/1:17) no worries because my run fitness is solid
Friday: easy 7 mile run
Saturday: RR Swim and easy 5 mile run (no bike)
Sunday: Easy 8 mile run (no bike)
This week my plan was to stick to the Wk 17 training schedule and not try to make up any bike rides. Thought / suggestions?
Thanks!
First, congratulation on your IMTX performance and Kona slot! Great stuff and very inspirational.
I completed IM 70.3 Chattanooga this past weekend and did very well. Had a 37 min PR with a 5:06 finishing time. Now my legs/hamstrings are paying the price...they're still sore. Anyway, the IM training schedule (for IMLP) has a Big Tri Day this weekend. Since I just did a 70.3, do I/should I still do the Big Day workouts? If not, are their alternative workouts I can do? Thanks,
Derrek
I was feeling great by Friday and decided to do the Big Day but didn't push too hard on the run...ended up running the last 30' at Z2+20". Then enjoyed a nice rest day Sunday and swim on Monday.
Thanks.