Julia's micro Q! (s)
Hi! I am in week 11 of HIM intermediate plan. Next week is a testing week. I am doing the surf city half marathon next Sunday (Feb 2nd). I am wondering a) can I use that as a "test" for the run at all? If not, should I consider doing some sort of switcharoo so that I run test this week and run long next week Sunday? And what are your recommendations for rearranging workouts for next week if nothing is to change for this week?
As I am typing this I feel very much like I probably have an answer in the wiki but I wasn't able to find anything on my first pass... Your thoughts would be appreciated!! 
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Thu - Do a 60-75' trainer session with ABP work in it (replacing Sunday ride).
Fri - Swim as planned.
Sat - Do Saturday ride in 90 minutes, with the 2 x 20 but no ABP work. Skip the run.
Sun - Run the Half.
Monday - OFF or swim only, depending how you feel!!!
In general a new HM PR doesn't yield a vDOT that's too hard to get into training for mile repeats, etc. If it is hard for you, just 1/2 the different. So if your old vDOT was 38 and the new one is 41, then call it 39.5, run the zones in the EN Calculator and follow them for a week....then the subsequent week you can bump it up to 41!!!
It's a nice problem to have....
Sorry about the short sentences sending from trainer... (Gasp gasp)...
Should I switch something in wk 18? Let it go?will be months since last bike test.
Your thoughts appreciated!!!!
ps you GOTTA put up pictures from your ride!!!
yes sir!!! Definitely coming to that point where rest is cherished.
Thanks!!
Hello!! My questions are about wk 13 in the HIM intermediate plan. I will be gone from Friday-Sunday, and traveling on Friday and Sunday of that week. I will have my running shoes with me but no bike. I am working on finding a pool, but it looks like many of the local ones are closed until 2015. (!)
(mental note: do not move to broken arrow, Oklahoma) I think I can likely do workouts Saturday and Sunday morning. What are your recommendations for that week? I am actually in week 12 right now but I am thinking ahead to next week, so that I can give myself plenty of time to get it sorted.
Thank you for your thoughts!!
Julia
ok sounds like a good plan!! Definitely possible to be back on track the following week. Thank you!!
Halloo! I have a micro Q for this week. Sunday my boyfriend and I are in an all day motorcycle class. (WEEHEE!), but it takes out my Sunday ABP ride. I am in wk 13 of 20 for IM intermediate plan. What are your thoughts for adjustments to my workouts...?
Thank you!!!
That said, I'd pay cash money to have a pic of you in full motokit flashing the EN gang sign so Coach Rich isn't the only one here!
Hi Coach P!
While I love to interact with you, I am really bummed to be back here again. Sooooo, last night I dropped a rather large cookie sheet on my big toe. Holy awful, batman.
Went to urgent care for an x ray and thankfully it's not broken, and barely even swollen actually. It is definitely a vibrant sunset shade of purple though. Dr said 2-3 days rest and see how it goes. This morning was much better than last night, but it's a bit throbby again at the end of the day. BOO. HOO. But, better than broken.
SO, my question is this: This weekend was supposed to be big camp week!!! As I am (luckily??) unemployed at the moment, I really wanted to do these workouts to get to push myself into that tired space and explore how that goes. I don't normally get to do that when I have a normal job. Is there any way I can do this 3 day sequence maybe early next week if I'm ready or switch to next weekend? I do want to give the toe proper rest most importantly, but I really don't want to let go of that training sequence... especially since I have relatively endless flexibility right now
What do you think?
OH!! And although I totally dropped the ball on getting the EN sign picture when we did the sportbike day, we did get some great shots out there!! I out one in below for fun. I hope it gets through!
If it's no exercise right now, then let me know...
Doctor said 2-3 days rest then I take it as it goes. I am trying to be a real angel and resting completely with ice and elevation for 3 days. That third day will be tomorrow (thursday), leaving me chomping at the bit for Friday. So maybe I can go for it Friday and see how that ride goes? Should I swim before the ride on Friday or get some swimming in before the ride Saturday since it will be more time feasible?
I'd like to put my foot in a running shoe tomorrow to see how it steps and feels to know whether or not 6 miles post Friday is out of the question...
Hi Coach P!!
Just back from Ironman Canada!! really great race, and I was (finally) quite happy with my marathon!! There is a lot for me to do in terms of race reports and pictures, but I am also in the midst of juggling job interviews so I will get to it as soon as I can breathe a bit.
My question!! I may have ruptured a muscle or tendon in my lower forearm during the race. (said urgent care doc). So ultimately swimming is out right now. Will se sports MD friday to see how long I need to rest it. What are your thoughts on the IM transition plan with this in mind? I haven't put up anything on the schedule because of job front, so there are no pressing things. But I would rather not turn into a slug. I know swimming is the easy thing to keep one moving in the first post ironman week or two, so should I take a few more walks...?
Thanks!!
My micro Q is for next week, week 6 of out season, intermediate run durability plan. My new job has me traveling a lot. Next week my access to a bike or trainer is going to be a bit spotty. I don't think I'll be able to get on a bike for the Tuesday, but am more optimistic about Thursday and should be home Saturday. Running shoes and a treadmill are in the plan however. What should I do, and are there any mods I should consider for this weekend to account for the coming week?
Thank you!!!
Hope you are somewhere nice!!!
I am *now*. In beautiful San Francisco. Earlier in the week I was in Iowa. Good grief. Hotel in SF has a nice gym, then I'm going to have to gym it again over the weekend just because I have another conference to go to and it start super early so it's going to be too dark to bike really hard safely. Getting the hang of fitting in the workouts with the new job is tough, but I am bound and determined!! You may see more of the same types of Qs from me more often now...