Leslie Schneider- micro thread
Hey coach P,
I have two questions:
I've just dropped into the get faster plan. I'll be here until 4/6. I can't decide if I should load the beginner or intermediate plan. I have a bad habit of always underestimating myself and wanting to take the easy way. (Thus attraction to beginner plan). But I don't want to end up running myself down or getting injured.
Background: After my DNF at IMLP I became very lazy and a bit depressed. Did some biking and running, not a lot. Joined NOV -OS beginner plan. However took dec/Jan out of Haus. Did my own thing - about 3-4 hours a week of biking and running. Just finished 2 week swim block. Did most of it, feel good. Thoughts?
Second question, I have a half Mary on 3/22, any adjustments you recommend?
Thank you!
Leslie
I have two questions:
I've just dropped into the get faster plan. I'll be here until 4/6. I can't decide if I should load the beginner or intermediate plan. I have a bad habit of always underestimating myself and wanting to take the easy way. (Thus attraction to beginner plan). But I don't want to end up running myself down or getting injured.
Background: After my DNF at IMLP I became very lazy and a bit depressed. Did some biking and running, not a lot. Joined NOV -OS beginner plan. However took dec/Jan out of Haus. Did my own thing - about 3-4 hours a week of biking and running. Just finished 2 week swim block. Did most of it, feel good. Thoughts?
Second question, I have a half Mary on 3/22, any adjustments you recommend?
Thank you!
Leslie
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Comments
Welcome home!
I have a question about this coming weekend (July 11-13). According to my plan it is camp week! Yeah! However, although I have Friday off I have to work a full 9-5 day on Saturday. I'm already signed up for a Century on Sunday. How do you recommend I use Thursday - Sunday to maximum benefit?
Thanks!
Thanks for getting back to me so quickly coach! Tremblant was great! I finished an hour faster than Quassy! Total: 7:37:55. Swim: 54:45 (fastest in a while), Bike: 3:38:59 (avr. 15.34, very pleased with this), run: 2:49:37 (12:56 avr). I'm still slow as a tortoise but I felt pretty good and beat my goal finish. I feel pretty confident about the full next month. You were right, of course, much easier than Quassy.
I will do as you instructed. Thanks again and look forward to seeing you at IMMT!
Work!! Thanks for the
Update!
I'm excited to be back in the Haus! Coach Rich suggested I reach out to you with the following question: I am planning to do Quassy half followed by IMLP in 2016. Rich thought I might want to skip Quassy and come to IMLP training camp instead because he didn't think I could do both. I would like to come to camp but I also feel psychologically it is important for me to do a 70.3 before IMLP. The early bird discount for Quassy will expire soon. However there is also Syracuse. And my boyfriend is also willing do a self created training weekend in LP if that is the only option in order for me to successfully complete a 70.3 before IMLP.
What do you advise?
Thanks in advance and regards to Maura and the kids.
Leslie
#2 - Quassy is hard...it's a great early half but crap it's hard. If you had to choose between them, the camp is a better investment (more training time for your dollar, and more fun!)...but if you can do both, I'd take it...you'll have 10 days between the race and first long ride...you can recover by then!!
Dear Coach P - HAPPY NEW YEAR!! I hope you and family are well.
I am writing to you now because...I have a confession to make. I lost my mojo! I've looked everywhere....under the coach, behind the dresser, on top of the TV cabinet...it is no where to be found. And what's worse, I'm part of the NOV OS. I actually did very little training in December. Yes, I admit it. And I don't even have a good excuse.
So, what to do now? This is where you come in.
Should I try to jump back in to the NOV OS and do the best I can for the next four weeks? Switch to the JAN OS for 4 weeks? And then go to swim focus? Consult with Coach R about a whole new plan? I'm signed up for IMLP but of course, have very little interest in it now. Ugh!! What is wrong with me!! I'm sorry to say I'm not a good rep for EN right now. Not sure if the season can be salvaged this late in the day. Any guidance you can give would be appreciated. Thanks Patrick.
Let's try to get you working out 5x this week...any thing, I don't care. Next week is 6x, then last week is 7x. 21 days. Give me 21 days of focus, at the end of which you get to do something super fun. Star Wars? Night out? What? You tell me...but that's the reward.
As for exercise, it qualifies if it's longer than 30 minutes and is swim, bike or run...
Can you dig it?
I dig it Coach! And I accept the challenge. Now, I have to think up a good reward.
Thanks for your support and encouragement. I was feeling washed up. I'll let you when I finish and succeed!
If it helps any, I often struggle with motivation as well. I have learned not to think about the whole workout, but just doing whatever it takes to start. So I don't think about the hour long trainer ride...or the 2x10' intervals....I just think about getting dressed, coffee, snack and getting on the bike...once I am there, things just seem to flow.
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
I changed professions (no longer at Bronx Zoo, sorry Coach P!). I am now a Personal Trainer/ Fit Coach. The change happened in May and has been challenging physically. I have been working odd hours and not getting a lot of sleep. I’m also on my feet my whole shift. Tri training has been sporadic. Only did one tri this year NYC Olympic. I had a very poor result. I’ve mostly been biking in the 20-40 mile range, a little running, a little strength training, sporadic swimming. Need EN to get me back on track! Fortunately my work schedule is improving so I should be able to do it.
Your Races
Main Race:
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.
Coach Notes
Leslie, congratulations on the change with work. How funny that you've gone from hiking all over creation to staying in a small place but moving even more!!! Giving your personality and work ethic, I know you'll be successful at whatever you choose, and I'm excited to follow you on the journey.
The hardest part about working with people the fitness industry is that they are so active. Check here will be the balance out the work that you do want a daily basis for the work you need to do to be event ready. There will have to be some give and take, so PLEASE don't try to crush yourself by just blindly following the plan.
I have outlined your basic trading above which begins with a run durability program. The goal during this period of time is just to have you be as consistent as possible. Even just a mile a day counts! You can learn more about the Run Durability Program (RDP) in our group here: Run Durability on GroupMe. It's a really fun place to get connected with the team and stay on track with your running.
Then the January OS and we move on. Let me know what you think of the above. If you have a basic workweek schedule, then you and I can were here to adjust the plan accordingly. Looking forward to it.
Let's get to work!
~ Coach P
I need help. I began the program, doing the best I could (not always completing all the workouts) nevertheless I seem to have developed a knee problem. I don’t know if it is the increase in running volume or something else. The pain is a little below the knee on the medial side. I think it might be pes anserine bursitis but that is a self diagnosis. I am icing and taking Advil.
my long run yesterday turned into 45 minutes instead of 70. 3.5 miles completed. Should I try to keep running with walking breaks and cut volume or should I take a week or more off and swim or do something else instead until it clears up?
please advise.
thanks,
Leslie
You recommended that the Jan OS peeps do a race on April 15th (3 weeks from now). I’m signed up for a very hilly half marathon that day. They are holding a 5K the same day. Here are my questions. The most I’ve run so far (at one time) is 8 miles. That was today. It took me 1:44 to do it. I’ve always been slow and this was a very hilly park. However I am wondering if it is wise to do the half or if, instead, I should focus on speed and do the 5K? I like the idea of a half marathon, even if I am slow because it builds my confidence. But I know that is not always the best reason to do something.
Second question, is it okay to bike the day before the race? So your thoughts are sought.
meanwhile biking is going well and I’ve started to swim 2X a week since I am a terrible swimmer. Hopefully I will see success at Quassy and then IMLP.
Cheers,
Leslie
In your case, if it’s not something you want to do I’ll just take the fact that you got a great two hour plus runner.
My only concern would be if there’s a potential for physical consequences for mourning the loss. Remember, we get better by focusing on all the mirrors not twisting in a comfort zone so I defer to you on the final choice. We can use the data either way… To me it’s more which is a better use of the time that you have.
All this running swimming and biking you’re almost looking like a real triathlete! :-)
My advice to you remains the same though. Let me know what you decide to do!
@Leslie Schneider -
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 Races
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.
Coach Notes
I have modified your Final Surge plan through the end of July per our talk...swims on Mon/Tues, work on the weekends, etc. This mean no run Threshold work for you, but there is good consistent running and running on Sundays as well. If you can't get that Monday or Tuesday swim in...where else would it go?
Let's get to work and see you in Placid!
~ Coach P
Hi Patrick,
New advice is sought now that I am 2 days past IMLP 70.3 and less than 3 weeks from IMMD 140.6.
What I need to decide is whether it is worth it to attempt IMMD or whether I should just call it "not my year". ANd if I do decide to forge ahead, what is the best plan for success.
To recap:
I have only completed approximately 60-65% of the IM training plan. I do have under my belt a 15 mile run (the longest) and 2 -100 mile bike rides. I have yet to complete a 2.4 mile swim. 1.6 miles is the longest so far.
Results at IMLP 70.3
swim: 51 minutes - right where I expected it and am satisfied
T1: 19 minutes due to the cold I chose to go into the warm changing tent, completely dry off and completely change my clothes. I sure I could make up a few minutes here in MD but not a ton as I do like to change my shorts for a 112 mile bike.
Bike: 4:07 - big disappointment. Cycling is my great love and I have been doing a lot of it including a week long vacation cycling in the Adirondacks. I really thought I would be faster. I did stop 3 times, twice to pee and once for a wardrobe change but still... I can't explain it. I mean I didn't want to push too hard because I wanted to save something for the run and also because I was using this as a training race in prep for IMMD but I also wasn't taking my time either. I also wasn't cold as I dressed very warmly for the bike.
T2: 6 minutes - about right for me.
Run: 3:00 hours. Again, I am a slow runner and after a swim and a bike i knew I'd be slower so this is about where I expected to be time wise. The disappointing point is more that I didn't enjoy it because I was cold the whole time. I dressed appropriately for the bike but not for the run so I couldn't wait for it to be over.
Did I have anything left in the tank at the end? Not sure. I did speed up for the last quarter mile. And I didn't collapse or anything at the end. But, as I said, I was very glad it was over.
So, I know this is my decision to make. However and expert opinion from someone who has worked with lots of athletes would help. The equation I was told is take your 70.3 time, double it and add an hour. This would be a certain DNF for IMMD for me. But it is a different course. Your thoughts?
Oh, and by the way, I have signed up for a flat Century this Saturday per the training plan and am looking forward to it.
THanks,
Leslie
thank you for the honest recap! I think using that race as your marker for whether or not you are ready for Maryland which will likely be 50° warmer zero elevation is a pretty poor comparison.
I would prefer that you take a good look at your century ride this weekend and plan a short run off of it of 2 miles just to see how you feel so packed that stuff in your car.
Out of curiosity, I wonder what your bike heart rate look like in Lake Placid relative to what you normally experience in your rides. my guess is that it was really really low and that you were stuck in an aerobic “rut.“ That’s very hard to get out of especially when going faster either means getting colder or trying to break out of that rut.
Also as you ride this weekend, do your best to spend plenty of time in the aero bars. Obviously I want you to stay safe in a group, but another key factor in this decision is how comfortable you are staying arrow is that really matters in Maryland.
If you haven’t already, please schedule a call with me next week so we can talk about your weekend and plan out the final two weeks as needed. At the very least, know that you will definitely be swimming a bit more including at least one full distance swim!