Dawn Piburn's Micro Thread

dpiburn

Hi Coach Patrick - I'm running my first half marathon a week from today, and would appreciate your help in figuring out how I should approach the week 5 bike/run schedule and tapering.

 Thanks for your help!

Coach Patrick

@Dawn, first be sure to head into the wiki /running to get your pacing guidance. very exciting. For the week, you go normal through Thursday...thenFriday is a short run (30') with strides...Sat off, then Race.

We lose a Sat bike but a race makes up for it!!!! Good luck!

dpiburn

Thanks, Patrick! I ended up helping to build furniture yesterday, so today I'm making up yesterday's run. The Moustache Run is Saturday morning, so I'll follow week 5 through Friday.

Found the pace setter on the wiki, got that dialed in. I'd love to run this in 2.5 hours, but my major goal is to finish standing, with a smile on my face!  Have a great Thanksgiving, and take care of that Frankenshoulder!

 

Dawn

Coach Patrick

Frankenshoulder Approves of your plan!!!!

dpiburn

Hi Patrick! Thank you for your help with this half mary - I missed my goal by 10 minutes, , but I finished standing (sprinted into the finish) and smiling, and didn't enjoy the comforts of the sag wagon, so I figure it's all good!

 

Coach Patrick

Dawn, goals are for aiming at...so let's keep that focus! Feel free to post your splits / hr info, anything to help us discern if there's some room for pacing improvement as well!!!!

dpiburn

I'll post my splits from this week. Might end up running on the indoor track over at the gym, since apparently Snowmeggedon is bearing down on us tonight.

Coach Patrick

Snowmageddoninanator!!!! Dum dum dummmmmmmmmmmm!

dpiburn

Hi Patrick,

How's the Frankenshoulder holding up? Hope you're feeling stronger.

Below are my splits from the 13.1 I ran a week ago. Compare that to the run I did on Saturday (on an indoor track, which doesn't take into account temp/wind/hills like the 13.1 had) where my pace was much faster:

Split	Hours:Minutes:Seconds Time	Hours:Minutes:Seconds Moving Time	Miles Distance	Feet Elevation Gain	Feet Elevation Loss	Minutes per Mile Avg Pace	Minutes per Mile Avg Moving Pace	Minutes per Mile Best Pace	Steps per Minute Avg Run Cadence	Steps per Minute Max Run Cadence	Meters Avg Stride Length	Calories Calories
Summary	2:40:03.2	2:37:33.0	13.20	348	358	12:08	11:56	7:34	170	188	0.78	1,477
1	11:53.6	11:47	1.00	33	36	11:54	11:47	9:13	168	172	0.80	114
2	11:47.6	11:43	1.00	13	26	11:48	11:43	9:53	170	172	0.80	116
3	11:38.3	11:34	1.00	13	20	11:38	11:34	8:52	172	174	0.80	115
4	11:51.7	11:35	1.00	20	82	11:52	11:35	9:12	170	178	0.80	116
5	12:07.6	11:52	1.00	89	20	12:08	11:52	8:53	172	178	0.77	109
6	11:33.7	11:35	1.00	0	7	11:34	11:35	9:39	174	176	0.80	119
7	11:46.2	11:37	1.00	20	26	11:46	11:37	9:10	170	178	0.80	118
8	11:59.5	11:52	1.00	7	0	11:59	11:52	9:55	174	178	0.77	113
9	12:18.1	12:09	1.00	20	20	12:18	12:09	7:34	172	178	0.76	112
10	11:58.0	11:59	1.00	7	7	11:58	11:59	8:19	176	182	0.76	112
11	12:16.4	11:56	1.00	33	82	12:17	11:56	8:17	168	182	0.78	108
12	13:30.1	12:38	1.00	82	20	13:30	12:38	9:24	158	182	0.75	100
13	13:00.4	12:54	1.00	7	13	13:00	12:54	9:14	160	180	0.77	103
14	2:22.1	2:22	0.20	7	0	11:47	11:47	8:05	174	188	0.78	22

 

 

 

 

dpiburn

Here's the splits from the indoor run I did this past weekend. What do you suggest I can focus on to keep this pace? I felt comfortable running it, but then again, it was indoors, so no wind/rain/snow  to contend with. Thanks for your help with this. I plan on running the run test on the same track, which is where I ran the 5K baseline back in week one.

Split	Hours:Minutes:Seconds Time	Hours:Minutes:Seconds Moving Time	Miles Distance	Feet Elevation Gain	Feet Elevation Loss	Minutes per Mile Avg Pace	Minutes per Mile Avg Moving Pace	Minutes per Mile Best Pace	Steps per Minute Avg Run Cadence	Steps per Minute Max Run Cadence	Meters Avg Stride Length	Calories Calories
Summary	24:14.9	24:10.0	2.43	0	7	9:58	9:56	8:40	172	176	0.94	278
1	10:09.8	10:05	1.00	0	7	10:10	10:05	9:00	170	174	0.93	113
2	9:54.6	9:55	1.00	0	0	9:55	9:55	8:40	172	176	0.94	116
3	4:10.5	4:10	0.43	0	0	9:40	9:39	9:13	172

 

Coach Patrick

@Dawn, let's not forget there's a big difference between a 2.5 mile run and a 13.1. Also note that while your cadence was constant (good thing to see that a difference speeds) your indoor stride length was significantly different. Any chance you wear chain mail outergarments on race day????

This is the hardest part about the winter. You and I both know that you ran really hard on the windy day in 25 degrees with negative 5 windchill...but the evil garmin just says you ran 11:27/mile pace. But you know you were toast. You need to trust that "internal calibration" -- such that you know you are working hard without seeing the exact results every time -- and that you'll prove how much faster you are come test day (and eventually, when the weather warms up too!).

Hope that helps!

~ Patrick

dpiburn

Funny you should mention chainmail...  I had on one layer too many, and that didn't help.

I'm going to chalk up the stride/pace difference to nerves and having never run 13.1 miles at one go before. The longest distance I'd run in one go was 7.5 miles. I'm going to run on the indoor track for test day, which is the same track I ran the initial test on. Thanks again for your help!

~ Dawn

 

 

Coach Patrick

Please keep me posted!

dpiburn

Hi Patrick,

I attempted my week 8 bike test tonight, and let's just say it didn't go as I had hoped. Set my FTP up from 127 to 149, which was way too high. Couldn't hold my pace no matter how I mashed the gears. Got 10 minutes into the 20 minute set, and threw in the towel.

So I guess I need to do this again - should I set my FTP back to 127, or if not, what do you suggest I set it at? I'm headed to Bonaire on Friday for 10 days of diving and swimming and the occasional Amstel Brite , which means no biking or running (way too hot there, and the roads are less than ideal for running). I'll retest either tomorrow or Thursday.

Thanks for your help!

Coach Patrick

@Dawn, good call on throwing in the towel. That said, I don't know how you determined your FTP should be 149 vs 127? Is that b/c of the power you held in your intervals over the last few weeks (those numbers will be better targets than guessing). Also make sure that your bike is the same -- same tire pressure, same warm up, etc, as week 1 as that matters too.

I suggest a middle ground between those two numbers.....and if you can you push harder in the final 5 minutes.

And if none of ^this^ makes sense, please tell me how you test / your set up so I can be more specific!!!

dpiburn

For some reason I thought I could push my FTP to 20+ points from my baseline. I'm retesting tonight, and setting it back to 127, and expecting it be a much better test!

Bike, pressure, warm up, etc are all the same as in week one. Thanks for your help!

Coach Patrick

OKAY! Let's get the update!!!

dpiburn

My test was, ehh. No change - the 5 minute VO2 target was 138, I hit 132. The 20 minute FTP target was 135, I dropped to 122. I just ran out of gas, even though I ramped up and didn't go out hot. Didn't help that Bruce came downstairs, and when I looked up I nearly jumped off my seat, I never heard the stairs creak!

A few members wrote that it's not unusual at 8 weeks to see improvement in one discipline, but rare to see it in both. Do you and Rich find this to be true? My cadence needs improvement, and I'm just going to keep moving forward and keep working towards improving.

Thanks!

Coach Patrick

@Dawn, the Team is right. The analogy I use is the kid who studies and is great in class every day but doesn't do well on the SATs. They aren't dumb. They aren't a failure...they crush it every day...they just don't test well. As long as we are seeing your fitness improve in the numbers you are able to push from week to week (however incremental that might be) you are on the right track!

Also, note that fitness gains come when a lot else is in place...we are working on your cadence, etc...your results might no show until the end of the OS or perhaps even in season....but you ARE doing the good work every day, and that's what matters.

Now, to put that bell on Bruce....

dpiburn

Hi R and P - Did my Bike end of NOS test tonight. My FTP went from 127 to...128.

VO2 was 0.99, didn't try to crush this, since I knew what was coming up.
My 20 minute FTP test came in at a 1.00, right on the numbers. That last 3 minutes was tough, though. Just kept my cadence steady and kept charging away

I looked back at my baseline test, and I'm really happy with my improvement!
VO2 was 0.64, improved by 0.35!
FTP was 0.63, improved by 0.37!

I'm looking forward to the run this weekend! Thanks for all your help!

Coach Patrick

Outstanding!!! Bonus point to you for updating your info in the heads/tails sheet!!!!

For those of you lurking who haven't... http://bit.ly/1aE0XjG

dpiburn

5K test out today - 28:29, average pace 9:10/mile. Legs felt super heavy, despite a 10 minute Z1 pace and three 30 second sprints. Ran on the same indoor track I'd done my other two tests on to stay consistent, had to really push myself on the last bit, but I did it!

Baseline VDOT - 26.2
8 Week VDOT - 39.8
14 Week VDOT - 32.8

Overall I'm really pleased with my results, especially since the run has been the weakest segment of my races. On to the swim!

Coach Patrick

Dawn, you CRUSHED My target for you too....EPIC!!!! Someone had better tell those fish to look out!

dpiburn

Thx! I'm really pleased with my progress on the run!

I have a question about the two weeks of swimming - is there anyway I can push this back a week? Its so cold here (sub-zero temps every day), its been difficult to get up the mojo to hit the pool. Once I'm inside, I really am loath to go back out. The forecast calls for warmer (well, if 14F is warmer) temps next week. I'd rather repeat the last week of NOS, and then start up the swim on Monday of next week. What do you think? Thanks!

Coach Patrick

@DP if your body / mind can handle the last week again, let's do it!!!

dpiburn

I'm on it! Thanks!

dpiburn

Did my GF bike test this evening - How in the world did my FTP drop from 128 to...85?  I had no stamina - maybe I should retest, since I'm not completely over The Head Cold From Hell.  Any advice?

Coach Patrick

@Dawn, you just need more time. I say you can retest next Tuesday, maybe after a Monday off (you'll have to drop that swim)...but that said, you don't HAVE TO retest...if you can still hit 128 or 120 consistently with your intervals I am okay with you rolling with that now...

dpiburn

Thanks, Patrick. I'm feeling better, going to do my 5K TT tomorrow night, then pick up from there.

dpiburn

Hi Coaches Rich & Patrick - I've had to make a change in my races for this season. Instead of the Half Rev distance for WisDells, I'm changing it to the Olympic distance. This is based on a ridiculous work schedule, and the craptastic winter that continues to plague us up here in MN - I know I won't be ready to race it to the level I'm aiming for at this time. I'm still on for Superiorman 70.3 in August though, plus two half-marathons and the Twin Cities Marathon in October.

So my question is, should I switch my HIM training to week one? Superiorman is August 24th. Thanks, guys!

Dawn

Coach Patrick

Dawn that's a Macro question -- a good call I think, but Rich will tell you the details on your plan!