Home› Coaching Forum 🧢

Janie Hayes Micro-Thread

janiehayesjaniehayes
in Coaching Forum 🧢

Hi Patrick,

Thanks so much for the chat yesterday. As you suggested, I am setting up a microthread to get some further guidance from you on my training approach and modifications moving ahead into next year’s racing season.

Key info about me that I think you requested – sorry if it’s TMI!

Live: Salida, CO

Age: 40

Job: Communications consultant (work from home)

Kids: None

Years racing triathlon: 14

HS/College sports background: none

Height/weight: 5’7”/126

Sport Weaknesses: Swimming, muscular endurance on bike and run at the moment

Sport strengths: Biking, sometimes running if I can balance my bike/run training appropriately

Triathlon PRs: 

Olympic: 2:19 (Wash DC Triathlon, 2011)

Half Ironman: 4:53 (Kinetic HIM, 2011) – possibly Galveston HIM in 2007 where I did a 4:47, but I think the course was a bit unfair; 34:00/2:32/1:41

IM: 11:05 (IMLP, 2011 – here is my race report:) - Splits 1:12/5:57/3:48

Races and Objectives for Next year:

Races:

  • Big Bend 25k (just for fun, or long run), Jan 18
  • Run Through Time Trail half marathon (just for fun or long run), Salida, March 15
  • Galveston 70.3, April 6
  • Wildflower, May 3
  • Ironman Canada, July 27
  • Kona (if I qualify at IMC)
  • Others?

Goals:

  • ·Keep it FUN (this has a LOT of sub-points, which I won’t get into right now)
  • Learn some important things about the right balance of volume vs. intensity for me, frequency/duration of recovery, mental strength and stamina for racing, some lessons on how to make improvement be sustainable (is there a way to quantify these goals?)
  • PR at Galveston 70.3 – Note: it’s debatable whether that number is a 4:47 (2007, Galveston – maybe unfair course) or a 4:53 (2011, Kinetic- very fair course)  
  • Strong time and placing at IMC – Strength in all 3 sports: swim confident, rock the bike, run to my potential
  • Qualify for Kona, and possibly HIM World Championships (second priority)
  • Do Kona, for the purpose of wearing BodyGlide to dinner and finding out what all the hubbub is about

Where I am now:

Here is the link to the screencast with the plan that Rich developed for me: http://screencast-o-matic.com/watch/cI6D03V7XF

Recent races and training:

-Austin 70.3, Oct 27, 5:04

As I mentioned, I just started back to bike and swim in early September. I used Matt Lieto’s free HIM 20-week plan and just jumped into the middle of it starting at Week 11 I think. I had good run conditioning because I had just run the Pikes Peak marathon in mid-August. I added a bit of intensity in the bike and run portions of the plan, but for the most part just followed that plan.

Austin results (link to my splits:)

Swim: 35:05 (swam very EZ)

Bike: 2:41 (NP 166, VI 1.02 felt steady)

Run: 1:43 (7:56/mile)

 -Currently I am doing the Bike Focus program, I am finishing up Week 2. As I mentioned, I find this program REALLY hard, and I have shifted from the Advanced to the Intermediate level. There have already been 2-3 workouts I have not been able to complete, including the test. See my Forum Post on that experience here: http://members.endurancenation.us/F...fault.aspx

Here’s my latest workout (yesterday) from Trainerroad and below:

-My big concern here is balancing intensity with R&R. I have a tendency to overtrain, especially if a plan or a coach is telling me to. I need to learn how to better moderate myself. One tool  I try to use is TP’s PMC. Below is the current chart since April, when I got back into training after 6 months of travel, through today.

 

-Thanks so much for taking the time to review all this. I’d really appreciate any insights on whether I am headed in the right direction to achieve my goals, and if you suggest any modifications to my overall training plan or specific workouts. Let me know what questions you have for me.   

 





Comments

  • Coach PatrickCoach Patrick

    @Janie, great to have this detail here for you on our "permanent" record…thanks for sharing it all!!!

     

    For your season, say you go Bike Focus plan (INT level) through 12/15…then we have you chill it for two weeks…light running focus, plan in challenge, etc. Start OS "early" on 12/30 and do 8 weeks through 2/23. I want the OS b/c it's such a powerful training period with room for you to swim on Mon/Fri and keep your long runs on Sundays.

     

    Then it's right into the final 6 weeks of the HIM plan (that first week will be a bit rough!). Then we transition you / recovery for a week before repeating the final build…then another break before the IM plan.

     

    It seems "hectic" but it ensures multiple rests at critical points and very focused, time-sensitive goals which are easier to accomplish. 



    The full file is attached below....

     

    I think your current execution of the Bike Focus plan confirms the right move to the INT level, your most recent workout is money…well done!

     

    You mention a lot of other stuff re goals that are hard to give a go in one post, but my big thing for you is finding a "reasonable" week. Something you can do, get fit but have room for other stuff you want to do (your call on whether or not that involves exercise!). You don't "need" to be firing on all cylinders until 2/24…so I want you focused but not pushing hard until then….and even then you get two breaks before picking things up for the final IM push. 

     

    Continue tracking all your workout stuff…for me, I suggest you track resting morning HR as an indicator of fatigue / illness. I am also a fan of the fixed warm up…boring, but your avg HR for final minute of 12' bike (and NP) are instant indicators of where you are at….the PMC is nice but you can't predict a problem, on see it in the rearview. 

    Let's keep this rolling!!!

    P

    Janie 2014 Roadmap.xls

Sign In or Register to comment.