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Mark Chandler Macro Thread

Mark ChandlerMark Chandler
in Coaching Forum 🧢
This is the micro thread I was instructed to create using my name.

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  • Coach PatrickCoach Patrick
    Hey Mark. This is the response I give to you when you create your Micro Thread. image Seriously though, make sure you subscribe to this thread (check the box at top or bottom of the page), and when you have questions post them here and I'll answer you back!!!!!!! Great to have you here...
  • Mark ChandlerMark Chandler

    OK,  I think I've got this.  I just watched Rich's screen cast that discussed his training plan for me.  Couple of questions:

    1.  He said I should load the OS training plan on 10 FEB....can I load it sooner, or does that some how screw it up?  I just would like to see what he has in store for me before 10 FEB, if possible.

    2.  He mentioned that he was under the impression (from my notes that he read?) that I was doing some "20 week IM training program"...not sure I know what he was talking about...perhaps in the "trial period" I was signed up for this program...?

    3.  His email mentioned some testing that would have me ready with "shiny new training zones" on Monday January 13th...I trust that is just a typo and he meant, perhaps, Monday, 17 FEB?

    4.  Who among the two of you is my primary coach?  And should I be addressing these questions to him rather than you?

    5.  I may be changing my race plans based on your advise, i.e. adding a 100 miler bike race, adding a half-marathon (both probably in the April-May time frame) , and adding a Olympic Triathlon on 7 June (the Crescent Moon close to Denver...couldn't find a good half-iron to do around Denver in preparation for my IM in August, the Boulder 70.3 is filled).  I trust that is OK and my training plan can be changed to accommodate these things?

    Everything looks great...I am excited to get going.

    Mark

     

     

     

  • Coach PatrickCoach Patrick
    @Mark we both coach your Rich does the big pircture stuff (and explains what he said to you!) and I do the smaller level detail stuff. Full break down in the wiki on the coaches...

    Meet Patrick: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Coach+Manual:+About+Coach+Patrick

    Meet Rich: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Coach+Manual:+About+Coach+Rich

    I will tell him to hit your questions here....
  • Coach RichCoach Rich

    Posted By Mark Chandler on 05 Feb 2014 11:21 PM

    OK,  I think I've got this.  I just watched Rich's screen cast that discussed his training plan for me.  Couple of questions:

    1.  He said I should load the OS training plan on 10 FEB....can I load it sooner, or does that some how screw it up?  I just would like to see what he has in store for me before 10 FEB, if possible. Yes, you can do that, to look at other plans, etc, but you'll need to load up the proper plan, with proper end date, when you're done.

    2.  He mentioned that he was under the impression (from my notes that he read?) that I was doing some "20 week IM training program"...not sure I know what he was talking about...perhaps in the "trial period" I was signed up for this program...? The notes you gave me in your survey said you were in Week 1 of an Ironman training plan...not sure if that's ours, someone else's, but those were the notes you gave me.

    3.  His email mentioned some testing that would have me ready with "shiny new training zones" on Monday January 13th...I trust that is just a typo and he meant, perhaps, Monday, 17 FEB? When you created your trial membership we load up into your training plan account a "special" training plan that has testing scheduled for you on the weekend. The intent is that you do those tests, set your training zones, then you're already go do with "our" training zones when you load up your actual training plan on the date I said to do so.

    4.  Who among the two of you is my primary coach?  And should I be addressing these questions to him rather than you? See Patrick's notes above re Micro and Macro Threads. Note that I've moved this thread into the Macro Forum and have changed the title, as the contents here are much more big picture, season planning stuff, which is the intent of threads here in the Macro Forum.

    5.  I may be changing my race plans based on your advise, i.e. adding a 100 miler bike race, adding a half-marathon (both probably in the April-May time frame) , and adding a Olympic Triathlon on 7 June (the Crescent Moon close to Denver...couldn't find a good half-iron to do around Denver in preparation for my IM in August, the Boulder 70.3 is filled).  I trust that is OK and my training plan can be changed to accommodate these things? That's fine. Just work with me in this thread to make the necessary changes to your Season RoadMap.

    Everything looks great...I am excited to get going. Great! Welcome aboard!

    Mark

     

     

     


  • Mark ChandlerMark Chandler
    OK, couple of things.

    1. As directed on my Training Plan, I did the bike test on Monday, rest on Tuesday, and did the run test today.

    2.Bike results: 40 minutes, very hard. My average HR=159, and my max HR = 164. I travelled 16.42 miles (on my trainer) in that 40 minutes...which seems odd because when I did look at my speedometer (which was rare), it seemed I was always going 18-20 mph. I can't figure out my average speed on my odometer.

    3. Run result 5K at 24:08 (actually, per my Garmin, this was 3.16 miles). remarkably, my average HR also was 159, max HR this time was 164. My split times were as follows for each mile: Mile 1: 7:22; mile 2: 7:49; mile 3: 7:51...so perhaps a little too fast out of the gate.

    4. I entered these results into my training profile.

    5. I don't understand my Thursday work out: "MS: 6 x 1' (1') @ Vo2/Zone5/Very Hard. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard." This work out is supposed to take 60 minutes; by my figuring this MS should take about 12 minutes. So with a full 15 minute WU, and then these 12 minutes as the MS, that gives me 33 minutes to cool down...am I reading this correctly?

    6. Is this where I should be communicating this information?

    Thanks.

    Mark
  • Coach RichCoach Rich

    Posted By Mark Chandler on 12 Feb 2014 10:45 PM


    OK, couple of things.



    1. As directed on my Training Plan, I did the bike test on Monday, rest on Tuesday, and did the run test today.



    2.Bike results: 40 minutes, very hard. My average HR=159, and my max HR = 164. I travelled 16.42 miles (on my trainer) in that 40 minutes...which seems odd because when I did look at my speedometer (which was rare), it seemed I was always going 18-20 mph. I can't figure out my average speed on my odometer.



    3. Run result 5K at 24:08 (actually, per my Garmin, this was 3.16 miles). remarkably, my average HR also was 159, max HR this time was 164. My split times were as follows for each mile: Mile 1: 7:22; mile 2: 7:49; mile 3: 7:51...so perhaps a little too fast out of the gate.



    4. I entered these results into my training profile.



    5. I don't understand my Thursday work out: "MS: 6 x 1' (1') @ Vo2/Zone5/Very Hard. Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard." This work out is supposed to take 60 minutes; by my figuring this MS should take about 12 minutes. So with a full 15 minute WU, and then these 12 minutes as the MS, that gives me 33 minutes to cool down...am I reading this correctly?



    6. Is this where I should be communicating this information?



    Thanks.



    Mark

    Hey Mark,

    Answering your question in #5 above: you'll follow this guidance, included in that workout, for the balance of the time prescribed in the workout:

    Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard

    That is, if warmup takes you 15', and the Main Set takes you 15', and you want to cool down for 5', that's a total of 35' - 60' = 25' remaining, which you'll do at that 80-85%/Zone3/Mod-Hard jazz above.

    BUT

    We really don't care about the total time of the session and you shouldn't either. The 60' isn't the goal, in other words. All we care about is you doing the Main Set. If you do the warmup, mainset, cool down, and all you have available for that day is 45', that's fine. Don't sweat the 60' 

    Let me know if you have any other questions. 



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