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Brett Prince's Micro Thread

baprince15baprince15
in Coaching Forum 🧢

Coach,

I'm starting the JOS next week but I have a work trip from Wed evening through a red-eye flight back landing Friday morning.

I can stay on schedule through Wednesday and I'll be able to run Thursday, but won't be able to get the bike workout 

I'll be toast on Friday, so there won't be any way to get in quality workout that day.

If it makes sense, I can shift everything up a day and do the bike test on Sunday, planning to just take both Thursday and Friday as days off, getting back on plan on Saturday.

Comments

  • Coach PatrickCoach Patrick
    @Brett, in week one we are only really concerned with your testing...if you can do it, plan to bike test Monday and run test on Wed AM..recover on the road and do as well as you can on the weekend (but recovering from the trip should be paramount). What do you think?
  • baprince15baprince15
    I ended up bike testing today, and will run test on Tuesday. I should be able to get some kind of run in on Thursday, and will be back on plan on Saturday.
  • Coach PatrickCoach Patrick
    Perfect -- remember our top goal right now for travel is to stay healthy!!!
  • baprince15baprince15
    Looking at the weather, I'm assuming that I won't want to try to get to the run in tomorrow morning. I figure I'll just flip Wed and Thursday this week (JOS Wk3).

    Make sense?
  • Coach PatrickCoach Patrick
    @Brett, yes this early that's okay...later in the OS you might suffer, but we can cross that bridge when we get to it!!!
  • baprince15baprince15
    RnP, next week is OS week 8 for me, and travel is going to totally blow up my week.

    I fly mid-day Sat, so I'll get week 7 bike workout in on Sat.

    I can try to run on Sunday, but I need to be at a late dinner Sat and up early Sunday for a conference. I should be able to get a run in Monday and/or Tues (hotel treadmill or outside, not on course I've run before)

    I fly home evening of Tuesday, so I should be able to test on Wed and will have regular schedule the rest of the week (I think, let's plan on it).

    What's my best plan to get in the testing next week?
  • Coach PatrickCoach Patrick
    @Brett, I suggest you don't workout friday - period - and bike test on Sat (add any time on the end to meet your time requirements). Then Sunday off, Monday run 45' steady. Tuesday OFF, Wed Run test, Thursday OFF, Friday easy run of 30-45' depending, then weekend as planned!
  • baprince15baprince15
    Thanks coach...
  • baprince15baprince15
    Another week of travel coming next week. I'll be in town Mon and Tues, then on the road (Phoenix, so outdoor running opportunity) Wed- Sat.

    Thoughts? I can probably survive without an off day on Monday and do the Tues ride on Monday and the Thursday ride on Tuesday.
  • Coach PatrickCoach Patrick
    Brett, I would reduce the Sunday run a bit...so it's not too costly. Keep it to an hour. Then:

    Mon - Do Tuesday bike.
    Tues - Do Thursday bike
    Wed - Light day / off / travel -- if you run no more than 30'.
    Thu - Interval run, extended to 75' if possible with extra time in Z2.
    Fri - 45' run with strides.
    Sat - Long run from Sunday.
    Sun - Sat bike.
    Mon - OFF

    How's that?
  • baprince15baprince15
    Sounds good. I'll do my best to hit all that.
  • baprince15baprince15
    Coach,

    I got back in the pool today as part of week 7 of Get Faster (my first time on the pool since the Fall) and barely got through 10x100 averaging 2:10/100. Needless to say this is a disconcerting, and makes me nervous about my ability to get back to a competent IM swim (I swam 1:18:xx at IMCDA in 2012)

    I'm considering switching to Swim Camp until I get into IM Plan on May 4.
    Is this reasonable, or am I freaking out for no reason, and risking the speed I've built in the OS?
  • Coach PatrickCoach Patrick
    Brett - you're doomed! :-) Just kidding… It's not easy to come back and have her first workout the one related to intensity. Instead I suggest you dialback the get faster swim portion of the plan and replace that with skill related workouts. You can use the swim e-book as a reference point, or just do the same basic workout roughly 1000 yards of warm-up followed by skills 50 skill 50 swim repeat repeat repeat. 2k is a good distance...
  • baprince15baprince15
    Glad I didn't freak out too much about the swimming. I hit the full distance, 2300 yards, for the Monday swim this week, and felt pretty good. The swim comes back in a hurry.
    I jumped into the IM plan this week as I prep for IM Boulder. BTW, big progress on my test, 20' NP up to 232 from 197 at the beginning of the OS.

    Next week is a travel disaster for me. Luckily, Sunday is an off day (the end of week 8 of IM Int Plan).
    I travel to the Dominican Republic Sunday. Monday I may be able to run (not sure about access to a treadmill, or safety on the roads);
    Tuesday, I fly back at 6am - may be able to get a workout in in the afternoon.
    Wednesday, travel to and from NY, unlikely there will be a workout
    Thursday, potential for a morning workout before flight to Chicago.
    Early meeting on Friday (7am start), and flight back at some point in the day. Unlikely I'll get a workout in.
    Thoughts on how to not lose ground this week?
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