Test HM instead of 5k at Wk 8/9?
Hey Coach, Week 8 of GF-Adv is dedicated solely to the 5k test. But I have the opportunity (free) to run a HM in South Beach the following weekend. But that's Week 9 of IM-Adv (i.e., the first big bike volume weekend). HM would give me better VDOT read. And did I mention where the HM is? But if starting bike volume a week late = sacrificing long-term gains, even if small, I have no interest. Options: (1) skip the HM, dummy, keep eye on prize; (2) swap weekend workouts, shave Thu long run before HM; (3) allow Coach P to come up with some magical solution that actually improves Coach R's roadmap. Thanks a lot. Mike
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* Week 8 of GF plan has you bike test (tues) and swim test (Friday).
* Swap weekend of Wk 9 with weekend of Wk 8 so we get that long ride on Saturday in (that you will miss due to HM).
* Then do Wk 9 as planned, but replace long run on Thurs with a 45' run that has 3 x 3' (2') at goal race pace.
* Saturday before race is either an AM spin at home, 1-2 hours in Zone 2, before you leave....OR if you are on the road, a 40' run with 6 x 30" pickups at 5k pace with 1' of jogging between them. Then Sunday Race.
* Wk 10 Monday is swim only....off if you truly annihilated yourself!