Susan Ogilvie's Micro Questions Thread

susano

Hi Patrick,

I hope your shoulder is healing! 

Quick question- and I know I didn't give you a lot of lead time on this, but it kind of snuck up on me between studying for a test and trying to solve weird electrical issues in our new house from the "hydroponic farmers" that used to own this place... 

I am in Week 2 of RD 2 plan.  I am doing a spinning instructor certification class tomorrow and I am wondering how that is going to affect my long bike/long run workouts this week.  Some say you do a lot of riding at the cert class, but I don't know what their background is, so I don't know what a lot is to them, etc.  Obviously, I will *probably* get my long ride in tomorrow in the class, but if it is actually a lot of riding, I am not sure how that will affect my long run on Sunday.  My legs are actually kind of tired right now, meaning if I did my WOs as prescribed for the rest of the weekend, I would need a lot of rolling, hot tub, etc. by Sunday and for sure a rest on Monday.  But if this cert class is intense, then I am not sure what I should do about the long run time.  I am so happy that I am feeling no hip pain right now, and I dont want to screw that up, but I do not want to miss a long run either!   

Any advice is appreciated!  Thanks! Susan

Coach Patrick

@Susan, good luck on the test!!!! And if your legs hurt, go to hydroponics room #3 and lick the walls... hahahahahaha kidding!

I say if the class is intense, just cut the run in half...if the class is a joke, just get the run in. Remember, this is just a run right now...reducing/cutting it b/c you did more exercise elsewhere is no problem!!!

susano

Hi Patrick!

 Ok, I am trying to hack the OS "week" into something workable for my schedule.  I feel like the busiest not working stay-at-home mom in the world (which makes me think I should find a job so I will be less busy...?) and I don't know why, but whatever.  

I think I have worked how to stack the week's workouts across the week in a way that works for me and the family and wanted to run it by you in order to see if it's all good.

If T-W-Th are a "virtual brick", then can I do them Th-F-Sa, rest Sun, bike/run (orig Sat) moves to M, long run moves to T, rest wednesday?  Also, if I get stuck without enough time Monday, which should I prioritize, the bike or the run?  (Personally, although I am trying not to compare myself to others, my bike looks like shit now.)

So just let me know if I can do this schedule this way, and if I  should I change it as I move to the end of the OS?  I have a 1/2 marathon my last day of OS (March 30- Rich has me cutting it short to move on to swim camp because my 1/2 Iron is pretty early (June)). I can also check back in with you as I move closer to that 1/2 marathon if you think thats a good idea.   

Ok...hopefully you understand what I am trying to say, LOL.  Thanks in advance!  S

 

Coach Patrick

@Susan, first on the time thing I totally hear you. Sometimes I really am jealous of my friends who get to go to a work and a job. But life is good....

I think your plan is totally FINE! I also do my long workouts on Friday so that I have more time / availability on the weekends...Very exciting!

susano

Hey Coach P,

 Happy Birthday and great job on your run yesterday!  Hope you had plenty of cake and ice cream. 

So, I am in week 9 of OS - about to be 10- and am scheduled to exit JOS on 4/1 to swim camp and then HIM plan.  I scheduled a 1/2 marathon on 3/30- the Ann Arbor 1/2- and when I raised my hand to say I was running it at our Girls on the Run 5k event committee meeting the other night, there were a couple of surprised looks, so now I am verging on a serious moment of self-doubt!  This is only my second half-marathon, and the first one was on trail and in a blizzard, so there was quite a good amount of walking.  Not to mention I have a few things working against me (and for me too, I think!?):

PRos: I have been very consistent in the JOS prescribed runs 3-4 times a week, generally to the time limit given, but sometimes a bit short. I have been injury free since I started with EN, meaning no hip issues that I originally started with (YAY!) and when they started up again in January, I started working with a movement therapy guy and on my form and it has totally curtailed it.

Cons: I haven't been able to extend my long runs.  I have done a ton of running inside (as have so many people) this winter, and I haven't really been making an effort to extend as long as I can.   I realized that this might be a problem like 2 weeks ago and have been really making an effort to make those 60 minute runs 60+, but the long run has been foiled by weather and the treadmill, well...yea, I just haven't. Yesterday I went 90 minutes because I had the time to and I was outside.  I feel fine today, but the mileage was not there as the first 4 were thru mashed potatoes snow and I ended up with only 8 and change.  

 So Coach R in my season plan said I needed to hit you up for the hack to the half-marathon in these last couple of weeks of JOS for me.  Now you kind of have a background on where my JOS has been.   (I know I can finish the 1/2, I just am not sure what my expectations should be-- and I definitely have inside my brain expectations of trying to crack 2 hours or coming darn close---) Any advice, help, etc. you can provide to help me get there... or adjust my mindset/training before I toe the line would be super. 

Hope the rest of your weekend was great! Talk to you soon! Susan

Coach Patrick

Susan, we can only do so much with the run. I don't want to slam you with mileage and then create a downstream problem re your run health. Just not worth it to me. I say we go run walk, but modified off the Half Marathon pacing protocol (Resources / Wiki / Run / 26.2 and Beyond section). So you'll do the 3/7/3 -- you'll see on that page I mention -- but I would plan on running 8' and walking 2'. So you can run at your target pace, but then we essentially speedwalk the 2' interval. You might drop this in the last 3 miles as you see fit, but let's have you start trying the 8/2 strategy with your next long run...okay?

susano

When I go to click on it in the Wiki, it goes to a blank page that says "Group Activity" -- both when I click on the "here" hotlink about OS 1/2 marathon guidance and when I click on 1/2 Marathon Race Execution.  

I did get in 10.25 miles today outside. Mile 2 and 9 were hampered by the standing water/slushfest on the trail, but otherwise pretty consistent (for me!).  http://connect.garmin.com/activity/459436343.  

I feel good.  I know I could run 13.1, but is the logic here that this half is really for training purposes rather than racing purposes?  If so, I understand the logic, but I guess I am disappointed in myself that I didn't get the work done.  

Let me know about the links.  Thanks. 

Coach Patrick

Susan, sorry re the links!!!! When I go to Wiki / Run and the 13.1 Race guidance, I get this page which works for me:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Half+Marathon+Pacing

And here is the one from the OutSeason Page:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Half+Marathon:+Modifying+the+OS+Plan

Sounds like you might have a funky web addess...please make sure that when you are logged in to EN, you are at this base URL: http://members.endurancenation.us/

The point of the Half Marathon is to help you confirm / correlate the OS work via a more accurate vDOT as it relates to your actual race season.

BUT, if life or evil powers or whatever have conspired against you, I don't really care. I am not mad. I just want you to give 100% in terms of pacing and execution. There is still PLENTY of goodness that can come from this event outside of "Being Really Fit For It So I Can Rip It Up".

Okay?