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Tim Stajkowski's - Micro Thread

Tim StajkowskiTim Stajkowski
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NOS final results are in the books:

Week One                              Week Fourteen

VO2 - 236w                             VO2 - 290w

20' Test - 210w                        20' Test - 241w

FTP - 200w                               FTP - 229w

wt - 187                                     wt - 184

W/KG - 2.36                              W/KG - 2.88

Vdot - 42                                     Vdot - 44

Coach P: I have updated the Heads and Tails sheet.

Cheers,

Tim Stajkowski

 

 

Comments

  • Coach PatrickCoach Patrick
    W.O.W.
  • Tim StajkowskiTim Stajkowski
    Hey Coach P - I'm in week 8 of the Beginner Get Faster plan and will be loading up the Beginner HIM plan on Monday, 4/28 to end on 7/20(Racine). I need some help with hacking my plan. My work schedule is Mon - Thurs.(12 hour days) and I'm off Fri - Sun. Is there any way I can adjust my plan to do my long bikes on Fri/Sat. and a long run on Sun? Or should I just suck it up and do the plan as written?

    Also, I have a HM on Sunday, 5/4. How should I this weeks training?

    Congrats on another Boston Finish! :-)

    Cheers,
    Tim
  • Coach PatrickCoach Patrick
    Tim - thanks for the kind words about the marathon, it was quite the day. :-)

    I'm fine with you doing Friday, Saturday, Sunday as your Saturday/Sunday/Thursday workouts. Your mondays should be off to recover from this effort, or at the minimum very easy swim. Then you have Tuesday Wednesday Thursday. During that time I only want you to get in your interval run (tues) and your Wednesday bike. So it looks like Thursday is a swim, with the option to some on Monday as well. This only doesn't work if you're really worried about your swim, so let me know.

    Head over to the wiki/self coaching section for information on how to add a half Ironman into your plan. We basically cut things off after the Wednesday work out and make adjustments from there. Once you check that out let me know if you need more help.
  • Tim StajkowskiTim Stajkowski
    Coach P -

    Thanks for helping me adust my HIM plan. The new plan works with my work schedule so much better. :-)

    And, for the swim. I'm a below average swimmer on a good day. My race time swims are HIM(Racine) 46' and IMWI 91'. So, I would like to add one or two more swims to the Fri - Sun block. Please advise!

    On a different note - I'm doing my first Duathlon on Sat. Not only is this my first Du, but also my first outside ride this spring. Should be interesting

    Have a Great Weekend!

    Tim.
  • Tim StajkowskiTim Stajkowski
    Coach P - Just thought I would drop you a note on today's Duathlon. 3rd place 50 - 54 AG. I'm pretty happy with the results. My goal was 1:20 came in at 1:22:16. Since this was my first Du I wasn't sure how to pace that first run. Looking back on it I probably should have pushed my pace by 15" on the first run and pushed the bike a little harder. But overall I feel blessed to be able to do this crazy sport.image
  • Coach PatrickCoach Patrick
    Tim -
    Congrats on the race finish! Nothing like getting third unexpectedly. :-) I hope you're as pleased as I am about the result. :-)

    More swimming is important, remember though we are all about frequency. I would be happy with a 30 to 40 minute swim added to that weekend which is just focused on drills. Remember there's typically a swim workout on Friday, which will now be your Saturday, so you'll be getting that one in at least.
  • Tim StajkowskiTim Stajkowski
    Coach P-
    Looking for some advise on the best way to hack my Week 14 HIM plan. I have my B race (Trinona - sprint in Winona MN) on Sunday, June 8th. Currently this is what my week 14 training schedule looks like.

    Monday - swim
    Tuesday - run
    Wednesday - Bike, brick run
    Thursday - swim
    Friday - HIM RR swim, 56 mile RR, and 60 min Race pace brick run
    Saturday - 120 min run
    Sunday - Race

    Have a Great Weekend,

    Cheers,
    Tim
  • Coach PatrickCoach Patrick
    Tim - thanks for checking in, and double thanks for doing it on the early side. :-) I suggest that you keep your plan as outlined and we drop that long run on Saturday. Instead, we have you rest the day maybe just doing a 30 minute easy run with some pick ups.

    Then on Sunday you can race all out and go for a 30 to 45 minute run afterwards all in zone two. You can do it right after the race if that's easier, or when you get home.
  • Tim StajkowskiTim Stajkowski
    Coach P -

    looking for some feedback on how to adjust my HIM(week 17) plan. We are going to Northern MN for a family vacation July 3rd - July7th. And I plan on dropping my bike off on July 2nd at the LBS for a tune up. So I was thinking of starting week 18 tomorrow. Week 18 has my 2nd RR scheduled in it and I don't want to miss it or do it to close to my race(Racine July 20th). Then on June 30 I would start week 17 but I won't be able to ride bike for 5 days. Will be able to run and do open water swimming the clear waters of MN.
    So to summarize:
    6/23 - week 18
    6/30 - week 17
    7/7 - week 19
    Sound like plan?

    Cheers,
    Tim
  • Coach PatrickCoach Patrick
    Tim - it's a plan. I would take the Thursday off for travel, then you have three days to fit in the long run and maybe one other 45 minute run with strides. Just enjoy the time with the family before you come back. Nothing like getting a little bit of rest in here before the final peek.
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