Patrick O'Connell
Hi Patrick,
OS is going well for me. My work travel schedule is kicking into gear so I'll be asking some week to week questions to figure out how to get the work in. I'm heading to JFK now to head to AZ for the week. I'll be gone M-TH. I can get prescribed run sessions in. Any suggestions on the bike sessions? I've been to this resort before and I'm not sure if they have spin bikes or not. I will be home late Thursday evening. I could move one of the sessions to Friday. Thoughts? Thanks. Pat
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Hi Patrick, thinking ahead to next week, I will be in Minneapolis T-TH. Access to treadmills, pool and spin bikes. The OS says off this Sunday and Monday. Can you help me modify how I should approach next week. I'll be back Thursday nighit and be able to workout F-Sunday with no issues. Flight leaves early Tuesday morning. I'm thinking I should bike test on Monday, Tuesday off. Let me know.
Also, with my challenging travel schedule, 3 children that have lots of sports on the weekends and tough weather in CT, I didn't schedule a 10k or 1/2. I do have plenty of friends that will run 13 with me. Should I do a homemade half next Sunday to see how I do at that distance. Next phase of training for me is two weeks of swim focus and then get faster before moving to IM to prep for Challenge AC. Thanks for you help. Pat
Good morning Patrick. I hope you're doing well and had a great week. Sorry to be a pest - can you share your thoughts on my last post. I'm interested in your perspective of how I should rearrange training and whether or not I should have some fun with a home-made 1/2 marathon with some friends due to travel schedule. Thanks. Pat
It's a lot of rest for you, but travel at this time of year is such a killer on overall wellness!
Hi Patrick, Your last response about travel being taxing was an understatement. I arrived in MSP last Tuesday feeling horrible and got worse. I had the flew Tues and Wed and then was left with a really bad cough and head congestion through Saturday. Excercising from T-Sunday was very limited. I tried to do the bike test on Sunday but was shot 3 minutes in the VO2 test. Feels like I've lost all the work I did during the first great 13 weeks of OS. I know this isn't the case. I am now on to the 2 weeks of Swim Camp. I went to the pool this morning and was able to get in an hour of easy swimming. Mostly 50s focused on technique.
My qeustion is how and when should I put the bike test and the 1/2 marathon into my schedule. Due to traveling again this week I'm thinking I should focus on swimiming, some running, 1 bike and rest this week and than hit it harder next week. Thoughts?
I never get sick but this 6 5 days put me on my butt!
Glad it's February and not April.
Hi Patrick, Your last response about travel being taxing was an understatement. I arrived in MSP last Tuesday feeling horrible and got worse. I had the flew Tues and Wed and then was left with a really bad cough and head congestion through Saturday. Excercising from T-Sunday was very limited. I tried to do the bike test on Sunday but was shot 3 minutes in the VO2 test. Feels like I've lost all the work I did during the first great 13 weeks of OS. I know this isn't the case. I am now on to the 2 weeks of Swim Camp. I went to the pool this morning and was able to get in an hour of easy swimming. Mostly 50s focused on technique.
My qeustion is how and when should I put the bike test and the 1/2 marathon into my schedule. Due to traveling again this week I'm thinking I should focus on swimiming, some running, 1 bike and rest this week and than hit it harder next week. Thoughts?
I never get sick but this 6 5 days put me on my butt!
Glad it's February and not April.
Good morning Patrick. As you suggested, I'm checking in with an update. I've been back up and running for the last week and had a very productive second week of swimming. I'm now onto the Get Faster intermediate plan. Rich has me ending it on 4/6 so the plan put me to week two.
Due to being sick, I didn't get a chance to bike test or do a 10k/13.1 mile run the last week of the OS. First week of Get Faster has me testing and I'm thinking I should test this week to update my zones. Your thoughts? Thanks.
Another question Patrick, how do you do the Up sessions on a treadmill? I watched the video but not sure how to make that happen on a treadmill. We're buried in about 2.5 feet of snow in the Hartford area. No running outdoors for a while!! Thanks.
Hi Patrick, Good luck with the Marathon! I'm sure you will do great. I've had a productive week of training being in CT all week. Long run on Thursday was 100 minutes and probably the best I've felt on a long run ever. 60 minutes at 9:15, 25 at 8:00 and 15 at 7:40. The work is working! Next 3 weeks for me I'm going to need some help. I'm traveling each week for business.This week I leave for MSP on a 6:15 flight on Tuesday and return at 11:30PM on Thursday. While in MSP I have a access to a pool, spin bikes and can definitely do my long run. Next Saturday is my big test day. Following Sunday I'm racing a 70.3. Thanks for all of the help and happy Easter! Pat
Hi patrick,
I hope you had a great weekend. I need some more guidance. I have an A race HIM next Sunday. I'm also flying to MSP on a 6AM tomorrow and won't be home until Thusday night late. I can run and swim while in MSP. Can swim tomorrow night if needed. I can also swim Friday. Driving to Sunday race venue on Saturday afternoon. Please let me know how to modify this week. Thanks.
Also, yesterday was my big day training day: 3k in the pool, 75 miles/4 hours outdoors (cold/rainy in CT) and 7 mile run to follow. LRP/9:17 for the first 30 and MP/8:00 for the last. Negative split. At 45, I might be in the best shape of my life. This work thing really does work.
Thanks for the guidance. Pat
In short, a lighter pre-race week should mean you are back on it pretty quickly next week. Hope you have a great plan, etc, and good luck!
Hi Patrick,
Race update: Raced a NJ local 70.3 yesterday. 5:18 total time. 39 swim, 2:47 bike, 1:50 run. Not a PR for me but probably the most consistent 1/2 IM I've ever done. I'm not a great swimmer so 39 is good for me. My new quarq PM didn't work at all on the bike
!! Not sure why. I synched it prior to leaving transition. I need to figure this out. I was really looking forward to riding between 215-230 watts steady the entire time. Regardless, I stayed in the aerobars for 99% of the time and kept saying ride the bike I should, not the race I could. I must have said that 300 times on the bike!! My watch and bike said I averaged 20.5 mph. Extra time was putting on armwarmers/booties to start due to it being cold. MP for me is 8:00. Ran steady each mile, walked 30s after each of the first 3 miles and then was able to run 8:10 pace for miles 4-8. Miles 9,10,11 I struggled a bit and pace slowed to 8:50. Last mile+ I woke up and kicked a final 8:00 pace. For early May, especially with my travel schedule, I'm pleased with this result. Thanks to you and Rich for the coaching. Two months to Challenge AC. Fastest IM is 12:30 at LP two years ago. If I stick to the program, I can break 12.
Off to Houston, Austin, MSP back home Thursday night. Good that this week is a recovery week. I'll get the sessions in and be ready to go come long bike, run on Saturday, Sunday.
Thanks again. Pat
Hi Patrick, I'm fully recovered from my 1/2 IM and have figured out what went wrong with my PM. On week 14 of intermediate IM plan now. Looking ahead to week 15, the weekend calls for a big F,S and Su session. I did these sessions in 2010 during your LP camp. This year I'll be doing the sessions in CT solo or might have 1 person along for part of the sessions. Any modifications with them not being a part of a camp? Thanks. Pat
Hi Patrick, Forget the last post. All set with that question - found it on the site. Doing my own personal camp weekend this coming F,S and Su. Should be great. Can you please help me with the bike Zone I should stick to? I'm assuming Z1 throughout both rides but not 100% sure.
Also, I think I saw somewhere on the site, a special package I can purchase to get you or Rich to help me get dialed in for my race. Unfortunately, my travel schedule continues to be insane and I won't have much time to watch videos, etc. to get fully ready. Let me know.
Regarding travel, I'm leaving for MSP tomorrow night and won't be home until late on Thursday. The only session I have a question on is the Wed. bike session. I can do all other sessions. Should I do it tomorrow and than focus on swimming/running leading up to Friday long bike? Thanks. Pat