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Steve Bozzo's Macro Thread

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Hello Coach R - Thanks for sending the link with the screencast for my training plan through Eagleman.  On the 100/100 run challenge, to be clear I'm not shooting to hit the 100 run "gold" target and as I get a feel for the bike workout's I'll see how much I need to dial back runs for the sake of running in order to be able to follow the spirit (or letter) of the Jan-OS plan.  With Battenkill as my first official event of 2014, I know I'll need a lot of saddle time to feel good for 2 days in those hills.  Does EN have a Battenkill group?

Here's some extra info about me and my outlook on the season --

AmZof Middle Distance is the race early season that scares the crap out of me, generally speaking.  In 2011 I did AmZof short course (Canadian Women's Division) before Eagleman and learned about the brutality of that course firsthand.  I went in feeling pretty confident w/my running strength (less so w/the bike) under the guidance of a different coach that season and was humbled pretty quickly.  Still got an AG beer stein that year, but I was pretty wrecked over the next week.  I ended up going 5:14:36 that year at Eaglman (36:10 swim, 2:38 bike, 1:55 run) which fell short of my expectations -- in large part because I overheated pretty severely late into the bike and then on the run -- which I know is pretty common at Eagleman.  Anyway, my other HIM runs were 1:44 at Musselman 2010 (my first half) and 1:42 at Syracuse 2010... so one of my general goals is to run sub 1:40 in a HIM.

I have Battenkill weekend on my calendar to get some solid hill riding in to help with AmZof, but in hindsight it was the downhill running at AmZof that ended being the most challenging part of the day.  Regardless, AmZof is a "B" race for me and I'm just looking to finish and not jeopardize having a good race at Eagleman. 

I'm eyeing Musselman in July since that was my first HIM and I'd like another crack at that course.  Another option post Eagleman is to do a couple of the Olympics that I've done in the past.. Philly Tri late june and/or NJ state olympic in July.  Late season I'd like to think about doing Savageman Half in Sept assuming I can train well and stay injury free late into the year.  If not Savageman, then the Chesepeakeman "Skipjack" might be an option.

Lastly - Up to now I haven't been about Iron distance, but I'm starting to consider taking the plunge in 2015.  IMWI may be the way to go since my brother lives in Madison a couple of miles from the start, so there'd be good support and I may decide to volunteer for this year's race in order to register for 2015.  We do the "Dairlyand Dare" bike ride out there in August, which intentionally is about a month out from IMWI.

Comments

  • Coach RichCoach Rich

    Posted By Stephen Bozzo on 13 Jan 2014 04:02 PM

    Hello Coach R - Thanks for sending the link with the screencast for my training plan through Eagleman.  On the 100/100 run challenge, to be clear I'm not shooting to hit the 100 run "gold" target and as I get a feel for the bike workout's I'll see how much I need to dial back runs for the sake of running in order to be able to follow the spirit (or letter) of the Jan-OS plan.  With Battenkill as my first official event of 2014, I know I'll need a lot of saddle time to feel good for 2 days in those hills.  Does EN have a Battenkill group? Ok...but in our experience cycling volume this time of year is over rated. That is, you can stick to the OS cycling workouts, as written ("maybe" add 45-60') to a couple of the OS Saturday rides, get much, much faster, and still do perfectly fine at Battenkill. Back when the Tour of California was in Feb, we'd have trainer-bound NE folks show up and go from the same OS cycling volume you're seeing to a 20-25hrs cycling week with no problems other than those to be expected, by anyone, with sitting on the bike for 20-25hrs . That is, don't get so focused on Battenkill that you increase your cycling volume (indoors, on a trainer?) to the extent that you miss out on some of the potential gains that come with riding HARD and recovering HARD from those sessions. No, we don't have a formal Battenkill group but you could probably create your own forum thread in the Club House Forum and see who shows up. 

    Here's some extra info about me and my outlook on the season --

    AmZof Middle Distance is the race early season that scares the crap out of me, generally speaking.  In 2011 I did AmZof short course (Canadian Women's Division) before Eagleman and learned about the brutality of that course firsthand.  I went in feeling pretty confident w/my running strength (less so w/the bike) under the guidance of a different coach that season and was humbled pretty quickly.  Still got an AG beer stein that year, but I was pretty wrecked over the next week.  I ended up going 5:14:36 that year at Eaglman (36:10 swim, 2:38 bike, 1:55 run) which fell short of my expectations -- in large part because I overheated pretty severely late into the bike and then on the run -- which I know is pretty common at Eagleman.  Anyway, my other HIM runs were 1:44 at Musselman 2010 (my first half) and 1:42 at Syracuse 2010... so one of my general goals is to run sub 1:40 in a HIM.

    I have Battenkill weekend on my calendar to get some solid hill riding in to help with AmZof, but in hindsight it was the downhill running at AmZof that ended being the most challenging part of the day.  Regardless, AmZof is a "B" race for me and I'm just looking to finish and not jeopardize having a good race at Eagleman. 

    I'm eyeing Musselman in July since that was my first HIM and I'd like another crack at that course.  Another option post Eagleman is to do a couple of the Olympics that I've done in the past.. Philly Tri late june and/or NJ state olympic in July.  Late season I'd like to think about doing Savageman Half in Sept assuming I can train well and stay injury free late into the year.  If not Savageman, then the Chesepeakeman "Skipjack" might be an option.

    Lastly - Up to now I haven't been about Iron distance, but I'm starting to consider taking the plunge in 2015.  IMWI may be the way to go since my brother lives in Madison a couple of miles from the start, so there'd be good support and I may decide to volunteer for this year's race in order to register for 2015.  We do the "Dairlyand Dare" bike ride out there in August, which intentionally is about a month out from IMWI.


  • colsjbcolsjb
    Thanks for the input.. I'll have faith in the plan as stated.  I may be a little light in the early part of this week as I tweaked my left hamstring a bit doing the 5k run test over the weekend.   Feels mostly better today...
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