Steve Boer's Macro Thread

Steve boer

saturdays call for both a bike and a run. real world constraints mean that I cant get out of the house for the run. Should/could that run be shifted to another day?

Coach Rich

Posted By Steve boer on 02 Nov 2013 08:57 PM

saturdays call for both a bike and a run. real world constraints mean that I cant get out of the house for the run. Should/could that run be shifted to another day?

Are you able to combine the sessions as a brick? Wake up ~30' early to get the total session in? 

Maintain run frequency (prescribe # of runs per week) is important and you'll encounter some friction as you move this workout from here to there, etc. Not a huge amount of friction in the OS but much more so later in the year. 

So the short answer is, yes, you can move stuff around in the OS, a little bit. Less so in the other training plans, especially the Ironman plan.

Steve boer

for the first couple weeks, saturdays are totally off the table. Starting in the end of November I can squeeze in the saturday run, but only with a 4:30AM wakeup, wife leaves for work at 6am. The saturday bike session isn't an issue at all, as i just setup in my living room and do my thing while the kids do theirs.

Especially in the outseason, saturday sleep would be preferred, it seems like the only real opportunity for movement would be to make it a Thursday PM activity.

Coach Rich

Yeah, that Saturday doesn't sound ideal. Just roll that run over to Thursday, that will work fine

Steve boer

Okay, work/life balance changes mean that i've shifted my scheduled around. I had one transition week, and am now on my schedule that is two days ahead of everybody elses. Today (saturday) is my monday schedule.
As I plan my OS exit, i've not got an exit race planned, but do have a family trip planned from 2/14-2/20. I was thinking of using a marathon training run with a group on 2/15 as my exit race - they've got multiple pace groups at 0:15 intervals and have 13 scheduled, so it seems like that would work. Obviously i'll be cooked the first couple of days, but according to roadmap I should be starting the get faster on 2/17. That week i'll not have access to my bike, but should have pool access. Should I skip one week of get faster, and just add a week of run focused?

Coach Rich

Posted By Steve boer on 04 Jan 2014 07:37 AM


Okay, work/life balance changes mean that i've shifted my scheduled around. I had one transition week, and am now on my schedule that is two days ahead of everybody elses. Today (saturday) is my monday schedule.

As I plan my OS exit, i've not got an exit race planned, but do have a family trip planned from 2/14-2/20. I was thinking of using a marathon training run with a group on 2/15 as my exit race - they've got multiple pace groups at 0:15 intervals and have 13 scheduled, so it seems like that would work. Obviously i'll be cooked the first couple of days, but according to roadmap I should be starting the get faster on 2/17. That week i'll not have access to my bike, but should have pool access. Should I skip one week of get faster, and just add a week of run focused?

Ok, not sure I'm following you but I'll give it a shot :

• I'm assuming you're in the NovOS and will finish that on 2/8. For OS Wk 14, do the bike test but not the run test. Just substitute a run interval workout for the test. 
• Week of 2/9: yes, run focused. Just run 4-5x, or more, that week if you can. 
• Sounds like you'll do a half marathon as a group run on 2/15. That's fine, but be sure to RACE it, as this will take the place of your 5k test that you're not doing in OSwk14
• On 2/17 load up the GF plan per my instructions but you may have to play it by ear through Wed or Thurs, depending on how you feel after than run. Regardless, no need to do any testing this first week. 

Steve boer

Thanks! Nailed it.