Lance Nobles - Macro Thread

lancelsu

I've been using the 6 week bike focus plan.  My 6th week is next week and then we were going to determine what to do next since I've been in a boot the last 6 weeks.  My OS starts in January.

I ran today for the first time in 6 weeks and the foot is still sore.  I'm not going back in the boot, but I also don't think I'm in a position to jump into a 6 week run focus before the Jan OS starts.

Should I just re-load the 6 week bike focus again to get me through until January?

Also, can I get some definitions or links to?  I looked in the library/wiki but couldn't see anything?

LZ1 - is this Low Zone 1?

but then what is LZ1/RP?  Is that Low Zone 1 or Race Pace, I choose?

Thanks!

 

Coach Rich

Posted By Lance Nobles on 16 Nov 2013 07:30 PM

I've been using the 6 week bike focus plan.  My 6th week is next week and then we were going to determine what to do next since I've been in a boot the last 6 weeks.  My OS starts in January.

I ran today for the first time in 6 weeks and the foot is still sore.  I'm not going back in the boot, but I also don't think I'm in a position to jump into a 6 week run focus before the Jan OS starts.

Should I just re-load the 6 week bike focus again to get me through until January?

Also, can I get some definitions or links to?  I looked in the library/wiki but couldn't see anything?

LZ1 - is this Low Zone 1?

but then what is LZ1/RP?  Is that Low Zone 1 or Race Pace, I choose?

Thanks!

 

Yeah, you need to be careful with your foot. Yes, the Bike Focus plan would continue to be your best resource. Please cut and paste the workout in question so I can see the whole thing. Thanks. 

lancelsu

These for example.....I THINK I understand the abbreviations, but just want to make sure!

MS: 20' @ Lz1/RP + 5 x 20" Strides

MS: 2 x 1 mile (2') @ TP/z4/Hard. Remainder of run is how you feel, but try to accumulate more MP/Z2/Steady time.

Coach Rich

Posted By Lance Nobles on 19 Nov 2013 07:54 PM


These for example.....I THINK I understand the abbreviations, but just want to make sure!



MS: 20' @ Lz1/RP + 5 x 20" Strides



MS: 2 x 1 mile (2') @ TP/z4/Hard. Remainder of run is how you feel, but try to accumulate more MP/Z2/Steady time.

Ok...yeah, we suck. We wrote those plans about 18mo ago and it's just tough to maintain consistent zone nomenclature across 42 plans written by 2 guys 

Lz1 -- just call it Zone 1. I don't think that Low Zone 1 or Zone 1 makes a difference, in the big picture.

TP/z4/Hard = Tempo Pace / Zone 4 heart rate / Hard. If it were me, I'd focus on the tempo pace guidance and just observe HR.

MP/Z2/Steady time -- same, focus on MP = Marathon Pace.

Sorry, we'll clean this up in time for when many of the members will be using them, which is after early Feb. 

lancelsu

What would you suggest as far as easing back into running? I haven't done any form of running for 6 weeks and in the past few weeks I've only run once a week for no more than 3.5 miles. So that's 3 whole runs in 9 weeks.

Should I just bump up the number of days slowly? And keep the miles low? Or is it better to do one or two runs a week and bump up the miles each week?

Coach Rich

Posted By Lance Nobles on 04 Dec 2013 09:09 PM


What would you suggest as far as easing back into running? I haven't done any form of running for 6 weeks and in the past few weeks I've only run once a week for no more than 3.5 miles. So that's 3 whole runs in 9 weeks.



Should I just bump up the number of days slowly? And keep the miles low? Or is it better to do one or two runs a week and bump up the miles each week?

Start out with 3x/wk at whatever volume and intensity allows you to get in 3 runs (ie, an easy 30' run is totally fine). Then go to 4 runs. 

In other words, when I'm in a similar situation, I do what I gotta do to get to the frequency (3-5x/wk) I want, safely. Only when I have that frequency do I even think about what goes into those individual runs.