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Frank Zaffino Micro Thread

fzaffinofzaffino
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Hi Patrick,

Just like most people in the Oct OS plan, I am in the second week and I am wondering  what 'run' plan I should be following.  Should I follow the Advanced OS Plan as is or should I substitute the run workouts with the 'get faster in ironman marathon' plan that you created a few months ago?

Comments

  • Coach PatrickCoach Patrick
    Frank, per our conversation, and as one of the people I wrote the whole RDP for, yes, you should be modifying your OS runs according to the PDF. Do you need some help on that?
  • fzaffinofzaffino
    Yes, I need help. First I cannot find it and second, I apologize for not starting it on time. Please help me out so I can get on track.

    thanks
    frank
  • Coach PatrickCoach Patrick
    DOWH...go here ASAP: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=A+Three+Year+Plan+[From+EN,+for+YOU]
  • fzaffinofzaffino
    Yes, I know....DOWH!
  • fzaffinofzaffino
    Patrick,
    Got the plan and I am super confused! It says at 9 months out (which I am for LP) to use RD1, but there is a different running plan for the Outseason which I am currently following. My question is, at this point in my training what running plan should I be using? Also, in terms of the pacing my Z1= 8:40 and Z2=7:24, what will my GRP and BAA GRP paces be for the rest of my training? Maybe some clarification on this as well, If the plan calls for 2x30' as 4 to 6 strides, remainder @ GRP, At what pace is the 30' run at?

    Thanks for your help and I apologize for not being ready sooner. I suppose running a fall marathon got me off track a bit.

    Frank
  • Coach PatrickCoach Patrick
    @Frank, no worries.

    You modify the OS by running the long run as specified in the RDP PDF. Your pace for that run is about 8:00/mile, and for all GRP runs...you make BAA adjustments off of that 8:00/mile baseline. You will want to "add in" runs to the OS such that you are hitting the frequency targets. All running is around 8:00/mile unless specified otherwise in the OS plan (for Wed interval run) or the RDP!
  • fzaffinofzaffino
    @Patrick,

    I realize that most of my runs will be at an 8:00/mile pace and I will have to run some B-A-A GRP runs. When I run the B-A-A GRP runs, how do I know when to run them Below, AT, or Above the 8:00/mile pace? The document does not specify.

  • Coach PatrickCoach Patrick
    @Frank - Per the document, the B-A-A runs are done as follows:

    "B-A-A-15 GRP = Below - At - Above Goal Race Pace by 15 seconds. So if your goal pace is 8:30s, Below is 15” slower per mile, then @ GRP, then 15” faster than GRP."

    In terms of implementation across a 70 minute run at your 8:00/mile pace, for example, I could see you warm up for 15-20 minutes, then do alternating miles as 8:15, then 8:00, then 7:45, repeating until done.
  • fzaffinofzaffino
    @Patrick....Thanks again.

    Tomorrow's run in my OS program has a 40 minute run at MP/Z2 out, and HMP/Z3 back. At these zones my pace for Z2 is 7:24 and Z3 is 7:06. Do I run this as indicated with these paces AND do the 70 GRP run on Sunday or just the 70' GRP?
  • Coach PatrickCoach Patrick
    @Frank, yes you will want to do the regular weekly run. But on Sunday, you will replace the sunday run with the GRP run, as outlined in the implementation parts of the document! You are on it...
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