Debbie Williams AZ MICRO thread

DW85614 · March 24, 2014 11:44AM

Brand new to EN - just loaded up my first training "set" - I can work around just about any day/any workout EXCEPT I swim with a Masters Group on Sunday afternoon - how do I incorporate this activity into the training program? FWIW yesterday we did 2700m @ long course pool We also go to church on Sunday AM.

Coach Patrick · March 25, 2014 9:35PM

@Debbie, great to talk to you the other day. What plan are you on right now?

DW85614 · March 26, 2014 10:41AM

Doing Beginner 70.3 race day 6/29 ... Then sometime in June switching over to IM Louisville...

Distances/times seem about right for me right now. Achievable workouts.

Coach Patrick · March 26, 2014 5:35PM

Okay, sounds great! If I recall correctly, there is usually a Monday swim. I would drop that swim in favor of putting your workout on Sunday. This will then give you a chance to either take the day off on Monday (which is very nice!), or simply doing the run workout on the day if there is one.

DW85614 · June 5, 2014 2:31PM

I don't understand the 2 different run scenarios - IM plan week 9 Sunday - something about vDOT above or below?? Sunday's are really crammed for me - workout before church - then after church I swim with Masters Group... It's 100+ in AZ after church so must get out early. I am thinking of shortening my Sunday bike into hill repeats - specifically for IM Louisville.

In fact, my whole week is now kinda tweaked - doing a Computrainer power focus class M & Th AM the class is an hour I am thinking that deeper into training that I will add road time to class - so my week now looks like:
Mon Bike Computrainer
Tue Run/Swim
Wed long run
Thur Computrainer Run
Fri Swim
Sat Run Bike
Sun Bike Swim (and run, too?)

Comments. THX!

Coach Patrick · June 5, 2014 9:36PM

Deb - the gold that Sunday run is to give people with a lower be., or slower run times, and opportunity to safely at the volume they need the durability required for race day. So if your 5K test gives you a vdot that is below a certain number, then we encourage you to add in the Sunday run. If it's above the vdot number, then this run is not required.

Since you already have two computrainer sessions during the week, to which you can add more volume, you don't need a Sunday bike ride as well. Instead I would do the run and the swim with the run happening first because of the heat.

DW85614 · June 17, 2014 12:08PM

Is I possible or OK - well I am actually going to do it anyway ; ) to change THIS Saturday's "Super Day" to the following week 6/29 when I am doing Buffalo Springs LT 70.3? This Saturday 6/21 my son's fiance is having a bridal shower --- not a SAU thing, but I gotta show. At least I am taking a fruit salad so I know there will be something I can eat.
I'm planning on doing a 4H bike plus run Friday, rest Saturday, run/swim on Sunday.

Coach Patrick · June 17, 2014 9:26PM

DW - the "big day" training session is designed to be an endurance activity that tests your fitness, focus and many other elements. Sounds to me like you might achieve those goals without ever swinging your leg over a bike. :-)

In all seriousness though, your race the following weekend will be a great test of all those critical elements. Do the right thing this weekend and spend time at the shower on Saturday theres still plenty of other time to work out for you. No make ups required.