Vicki's Thread

Vicki Meadows

Hi Coach Patrick

I'm confused on what I'm supposed to do for this Thursday's workout.

MS: 3 x (5' @ z2/MP, 3' @ z4/TP, 2' @ z1/LRP)  which is supposed to take me 80 min.  This looks like only ~30 min so I think I must be missing something  

Enjoying getting "up to speed" with EN  (I'm sure you never get tired of that one!)

Thanks - Vicki

Coach Patrick

Vicki...no worries. Run workouts are main set only...so you have a 25' warm up (see sidebar of plan page) plus the main set. That puts you at 55'....then the "remainder" is in Zone 2, I believe....or the WKO should say that (let me know if not!).

Hope that helps!

~ Patrick

Vicki Meadows

Hi Patrick,
thanks That makes sense. The entry does appear to be incomplete. It only had the line that I sent to you. The entry is Thursday week 18 of Marathon Intermediate [Balanced], 24 Weeks if you want to edit it. I guess usually by then your athletes are seasoned veterans and understand your process
I do like your structured workouts and metrics (I'm a chemist by training) and have actually already gotten much faster just by taking your tests and have the results say I should be able to run faster than I am. I did my standard 12 mile run a full minute per mile faster just by giving it a try and following your workout plan/monitoring my heart rate. I felt great afterwards.
Thanks for your help!
Vicki

Coach Patrick

Thanks so much for the feedback! I will fix that workout...but your gains are incredible!!!!

Vicki Meadows

Hi Patrick
With my new found speed, I've managed to fall and break a rib (tripped over an uneven sidewalk). I run this route all of the time, but I was enjoying the nice day and view of the mountains...Just thankful it was a rib and not my wrist which I hit pretty hard.
I sent a note to Rich about if I should just skip the marathon and move to a new training plan. I'm most interested in doing well on the half and full IM I'm signed up for this year. I'm weakest on the bike and need to learn to love it. Doctor said I can do whatever I want but if it hurts to stop. I didn't tell him I was training for a marathon (which means it always hurts . He did suggest going out and running 10 miles was not a good idea although I did run 15 last weekend with the broken rib. I kept training this week but the pain was getting bad so trip to doctor...I want it to heal since it is a long-time to IMAZ (my first full). I'm thinking time to ride my bike on my trainer - do you have a suggestion for a workout this weekend to maintain some level of fitness? I didn't do anything yesterday and won't today.
Thanks!

Vicki Meadows

Hi - well I've answered my own questions I think. I submitted a new raceplan to Rich. In the meantime, I loaded the bike focus which seems to be doable if I slowly work runs back in over time. My goal is to learn to love the bike - I think the universe is telling me it is time
Thanks!

Coach Patrick

@Vicki, if you fall down when running then you might be related to me!!! Sorry to hear about the spill but you are right to not feel the pressure to push yourself too much this early in the year. We have plenty of time to heal up and get better before the REAL race comes!!! For the meantime, no laughing, coughing or sneezing!!!!!!

Vicki Meadows

This is getting real. Now officially 8 weeks from my first IM. Laying in bed with a sore throat and have not been able to get much rest with family commitments. I've had a hard time getting into a training rhythm since my HIM about 2 months ago. I injured my chest - bike crash this time- and was slow to get back in the pool and running. Did the big bike week since I could bike but it was a little lighter than suggested for beginner. I've hit most of the high priority workouts but had to skip some swims. I did the big tri week two weeks ago but missed the big day because of a death in the community that hit me pretty hard. Did ultra long swim and rescheduled charity ride during the weekend. This week was testing week. Traveling on the weekend so I did 3 hrs of the Saturday ride on Thursday before I pooped out. Wiped out and sick by Friday night so I skipped workout but had to drive and all the other travel stuff. Easy pace 6 mile run sat morning partly to get zinc at the cvs. Off today except for all the vacation stuff and travel. Im slow, faster than I was and my times continue to improve but still slow. I think I'm fast enough to finish but concerned about my endurance. I'm very comfortable at the half distance but I've never done a century or a marathon which sounds much crazier now than it did a year ago.
What is your advice for people like me and how should I focus my energy? Where should I focus this week? Should I take tomorrow off and skip swim or try to swim but go easy? Maybe try to run on Tuesday but skip swim? Bike Wed even if I'm not better? Maybe move Thursday long run to Sunday if I still feel bad and just plan to be all better by sat for the long bike

Coach Patrick

Vicki - when everyone starts throwing numbers around for training, it's easy to forget that we all have a life to deal with as well. :-) Sounds like everything else in your world is meeting training even at a minimum...superhard.

Your key workouts for the week either Thursday or Friday long swim in the Saturday long bike. If you can get those in every week you'll at least be in a place to finish. Everything else is gravy. I'd even take you just running 30 to 40 minutes a day on the other days instead of trying to rearrange the world to make the workouts fit.

It would be nice for you to schedule a century, although you will have one coming up I believe in week six with your first race simulation.

Another consideration might be to load up the minimalist Ironman training plan that we recently created. When you look at that plan in your account, may make it easier for you to discern which workouts are the most important. Let me know what you think.

In the meantime, rest to support right now. I'd be fine with you doing nothing until Friday assuming that you are resting and recovering.

Vicki Meadows

Hi Patrick,
Thanks for the guidance. It is very helpful. I ended up getting pretty sick but I was able to get my workouts from this past weekend on - although they were pretty tough. Run has gone from my strongest to my weakest. I was so weak on the bike that I focused there maybe too much. I'm wondering about general guidance for the number of miles I should run during the week. I usually can get in 9-11 miles for my 2hr run depending on course, heat, health etc. I've only been running Tues, Thurs so ~14-15 (hilly) miles. I was thinking to add in the Sunday run and cut back on the bike time if I have to. This would take me to ~20 miles a week on the run and should still be able to do ~75-100 miles a week on the bike. Will do a self supported century as you suggest.

Coach Patrick

Vicki - I like the idea of three quality runs a week. Anything to get you over the 20 miles a week Mark will be huge. So it will be Tuesday, Thursday, Sunday. Then you can have a quality bike on Wednesday and Saturday and maybe a short warm-up before the Sunday run.

Vicki Meadows

Just a quick check-in to say thanks for your help, especially when you were getting ready for Kona! Although, for me, it was nice timing to have Kona occur the same weekend as my RR1. Very inspiring to see all of the EN folks out there. Read your report and cannot believe you were having issues from the consistency and numbers I saw.

I finally feel like I'm back on track. Healthy for over a week now (!!) RR1 was a big confidence booster and I had a great FTP test yesterday with numbers much higher than I ever thought I'd see. Seems a positive of being sick during the peak of training, is how amazingly strong I feel now. Your suggestions were very helpful to get me through the training and mental game. (PS your video on OWS was very helpful, finally know what it is like not to struggle to swim straight!)

Coach Patrick

Yay!!! Really excited you were able to experience this rebound so early, let's keep it strong through the race.

Coach Patrick

Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

 

Your Notes - Beginner

Primarily cycling 3X per week. Just completed a century ride. Rowing machine and HIIT for general fitness. I have not really been running or swimming since June. Only once every few weeks.
First goal is to get ready for Wildflower Squared. I have a Bib for Rock and Roll marathon a month later.
Full Ironman in September.
Thanks

 

Your Races

• 05/05/2018 Wildflower long course (HIM) and 05/06/2018 Wildflower olympic (Wildflower Squared)
  
• 06/03/2018 (Marathon) Rock and Roll San Diego
• Other 09/22/2018 IRONMAN Italy Emilia-Romagna

 

Season Update

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

• Last updated by Coach on 11/20/2017 
• On 11/20/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/17/2017
• On 12/18/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/14/2018
• >> Transition Early << 
• On 1/8/2018 Load the Beginner OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018
• >> Transition Early << 
• On 3/18/2018 Load the Beginner EN*Half to end on 5/6/2018
• On 5/7/2018 Load the -- Marathon [Balanced], 24 Weeks to end on 6/3/2018
• On 6/4/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/17/2018
• On 6/18/2018 Load the Beginner EN*Full to end on 9/22/2018
• On 9/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/20/2018
• On 10/2/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/29/2017
• On 10/30/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/26/2017
   

Coach Notes

Ok, a big year...here we go!!!  I want RDP right now as you re-enter (and you can keep up the biking, not worried about the swimming). We'll go into the first ten weeks only of the OutSeason® plan, then into the Half plan for the Double (sounds so cool)!

You and I should talk here in early March to make sure that your long runs are on track for the Marathon. 

After the marathon, you need a down two weeks to recover and restore yourself into the final IM push for the rest of the year! 

Let's get to work!

 

~ Coach P

Coach Patrick

Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.

You can do that by following this animated GIF (below)…good luck!

Vicki Meadows

HI Coach Patrick!
I finished WF Long Course - it was quite a day and I will post the race report as soon as I get a chance to finish it. Short summary started off with stomach issues, puked 4 times during swim - took it slow on the bike and finished feeling good with a decent run - for me :-)

I'm struggling right now as expected to get ready for RnR marathon on June 3 (at the time I signed up for RnR Wildflower was thought to be a think of the past).  My legs are still tired.  I did a short run last Thursday that ended after ~2.5 miles with very tired legs.  This weekend my long-run on Sunday was cut short at 7.5 miles because my legs felt like lead after about 5.  I'm not sure the best way to balance recovery and getting ready.  WF long course is not easy and I did go really slow on the bike (power meter and heart rate monitor were not working) but I felt pretty strong on the run running most hills except for the very steep bits.  When I finished I felt like I had energy to spare.

I'm not a fast athlete anyway and am not looking to break any records at RnR but I would like to finish and still be able to walk to my car. 
What do you think are the most important things for me to do between now and June 3?
Thanks!
Vicki

Coach Patrick

 Sorry to hear about that swim! Sounds like you’re pre-race nutrition plan needs to be reworked. Let’s put a note in that for the future! As for now, it sounds like you could use some TLC and recovery. Remember, even though you haven’t been hitting Marathon miles do you have a doing quite a bit of training!

I recommend getting a massage or two scheduled right away to help your body recover. I would encourage you to balance in the long run you can’t complete with time on the bike. So if a long will take you three hours and you run an hour and 10 minutes then balance it out with an hour and 50 minute ride so we’re still getting the aerobic stuff in.

I’m curious to know if that fatigue is just when exercising or across-the-board? I ask because sometimes people make pretty extreme changes to their diet which really slows them down. By any chance you haven’t gone carb-free or something else in the last 6 to 8 weeks?

Also, the kid hurt for you to tell me what sure Ron fueling plan looks like. Even if your day-to-day Nutrition) isn’t great, making sure you have the sports drink and food you need while exercising can sometimes help keep the energy up. So let me know about that when you get a chance!