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Now what?

fzaffinofzaffino
in Coaching Forum 🧢

Hi Patrick,

I am finishing the Nov. OS Advanced plan this week and was wondering what plan I should do next?  I am currently doing the Long Term Ironman Marathon Improvement plan as well.  Please give me some direction.  Do I load up one of the 'get faster' plans?  If so, which one? I emailed Rich last night and he suggested I load a get faster plan but I forgot to tell him about the Marathon improvement plan I am on.

thanks

frank

Comments

  • fzaffinofzaffino
    Also, as of yesterday I am exactly 6 months from IMLP and in the LT IM Marathon Improvement plan it indicates between 24-21 weeks out to run the 28 Day Challenge. It says all runs steady, no flash, 28 days is target; or 2 x 12 with 2 days off after each?? Am I running 28 days straight?? If so, how long are each of these runs and at what pace? I have been training between 7:45 and 8:15 with my IM marathon goal of 8:00 pace. Do I run these at 8:00 pace?

    Thanks for your help.

    frank
  • Coach PatrickCoach Patrick
    Frank, I don't know what your original season plan from Coach Rich called for? If you are doing a HIM, you would probably be on that plan...if you can dig that up, great...if you plan on no races until LP, then GetFast it is, and you and I can modify it here if required...that said, since you are RECOVERING FROM THE OS I think you should be in Swim Camp?

    If you read the document, PLEASE TELL ME YOU ARE READING IT, it tells you for the 28 days of running (only 2 x 12 if you can't do the 28) that you should take the total time run in the previous two months, average it and then divide that time by 28 days.

    So if you ran 20 hours last month, we multiply by 60 to get 1200 minutes and divide by 28 to get 42.8 minutes a day for 28 days. We are consolidating your running here...so not a lot of flash / intervals.

    Does that help?
  • fzaffinofzaffino
    Yes that helps!

    And yes, I have read, re-read, have been using its fantastic advice that is going to propel me to my 3:30 IM Marathon!

    Originally, I was going to do a HIM, but will not be able due to travel issues. However, I am going to visit my sister in California in March and I am going to run the LA Marathon on March 9. Hopefully, this will not affect my goals for LP (please tell me it won't!).

    My average time comes out to about an hour. Just to confirm, for the next 27 days I should run for an hour a day? I know you said no flash/intervals, but what pace should I stay within?

    Swim Camp...what, where, how much should I be doing?

    Lastly, since I am not racing until LP, what get faster plan should I load up? I am assuming the bike plan because I am already doing your run program, but not sure.

    As always, thanks for all your hard work!

    Fz
  • Coach PatrickCoach Patrick
    @Frank, an hour a day at that goal race pace (8 min miles!). Swim camp is in Training Plan / Move Change Plan (red button). That lasts 2 weeks -- 1.5 for you now -- before the next plan. I think you pinged Rich re your season, so I am going to hold off on the Get Fast answer for now! image
  • fzaffinofzaffino
    Thanks Patrick, but for clarification.....Wouldn't I start the Swim Camp next week since I am on week 14 of 14 in the OS plan? Not sure why I should have started the swim camp this week. Also, do I not ride during the 2 week swim camp?

    frank
  • Coach PatrickCoach Patrick
    @Frank, your post of finishing this week made me think that you were looking for guidance for the next week. If you are telling me you need to know what to do after OS, and I tell you do Swim Camp, then do SC after the OS. image When you load it, you will see _specific_ workouts, including cycling, for this SC period.

    As for running, the guidance still stands...I hope you got the invite to the RDP Group so you can connect with the other folks following the program.
  • fzaffinofzaffino
    Thanks, I do see the program now and it clears up all my questions.

    Yes, I did get the invite.....thanks.
  • fzaffinofzaffino
    @Patrick,

    Ok, super confused now!

    I updated my season plan to include the LA Marathon on March 9. Rich gave me a new plan and instead of doing Swim Camp, he wants me to load up a marathon plan to end on March 9. No problem with that except how does this fit into the Run Plan you have me doing. Currently, I am in the 28 day run challenge running 45 minutes (this was more my average than the 1 hour previously discussed) a day @ 8 minutes per mile pace. Do I continue to do this plan or just follow the marathon plan Rich as suggested? Personally, I would prefer to continue with the Run Plan you have me on because I do not have any specific goals for the marathon.

    thanks
    frank
  • Coach PatrickCoach Patrick
    @Frank no worries...I would suggest you stick with our run plan for this month save extending one long run...maybe do Saturday's as your longer run, then Sundays off (earned after Saturday's run). That said, what's the "Background" plan that you are layering the runs over? Given LP is so far, you layer in the Balanced Marathon plan so it has a bike and swim in it...(run short on those days per the RDP)....thoughts?
  • fzaffinofzaffino
    @Patrick.....I think I may just do the Swim Camp for the next two weeks as scheduled because I do need some recovery from the OS and this will still allow me to get some bike work in. I will also continue to run for the 28 days with adding a long run on Saturdays to prepare me for LA. However, I'm not looking for a PR in LA. I am doing it because I will be in town while its going on and why not, so I am just going to enjoy the day and have fun with my GoPro Camera.

    After the two week swim camp, I will then load up the marathon plan that Rich suggested for the final few weeks leading up to LA on March 9, but use the 'run plan' workouts as planned. After the marathon, I will do the Swim Camp again to allow some recovery (this is what Rich has on my season plan). After the swim camp, Rich wants me to load up the Get Faster plan to end on 5/4 which will take me to my actual IM plan starting in week 9 and ending on July 27 LP. For all the running of these plans, I plan on doing RDP.
    Does this sound ok or am I on track to screw my whole season up?

    thanks
    frank
  • Coach PatrickCoach Patrick
    @Frank, perfect. I would add you might want to consider some flavor of early season epic biking...like late April to end of May....like a back to back long ride weekend or something...something to kick start that volume on the bike....let me know what your options are and I can advise!!!
  • Coach RichCoach Rich

    Hey Frank,

    Don't forget that you've got your own Macro Thread in the Macro Forum where you can ask me about the season roadmap I created for you rather than asking Patrick to play a game of telephone .

    And I put you in the marathon plan vs the SC plan because in the original plan I made for you, you didn't include the LA marathon. In other words, a marathon in early March is a pretty big "oh, by the way" event to toss in front of me in early Feb .

    Finally, the screencast I created for you is here. On my end, it doesn't appear that you've watched it??

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