Jimmy, I want to dig in but I am swamped...having trouble completing the consults I already started...will leave this open on my desk for a few days...something for you by Wed!
dont worry a bit about this deadline slipping. I am not time pressed on this. I feel like I know the course that I want to follow through IMFL. If only to see if it will work as prior plans have not really changed me. If there is a part of the year when things seasonally slow down for you, I can see value in a consult to sketch out the way forward for me. I am especially interested in methods used to move IM runs from 4:30 area into the 4hr area. I am willing to consider any ideas other than that this is simply as fast as my genetics will allow me to go.
I'll be dropping in to the intermediate IM plan in a week or three. In the mean time I am working to develop my run pace at a lower heart rate (136bpm) and my bike power at the same. I will be giving myself latitude to modify the plan as I feel like I need to. Schedule will be swim mwf. Long run Wednesday morning. Interval bikes Tuesday and Thursday morning. Long bikes on the weekend. I will add in run time Tuesday / Thursday at lunch (30min to an hour) and mwf Saturday after dinner with the dog(30 min). I need to create bandwidth with the family to grow the Saturday rides to 4-5hrs at least a handful of times. I will get a "camp weekend" in by taking a day or two off from work. I can see 3 hrs swimming, 4.5hrs of running and 7.5 hrs of bike time and a couple of 20min core sessions easily. Past that I will be creating disharmony at home. It will also be hard to get really long sessions in (runs over 90min, bikes over 4 hrs). To say it another way, I have max 90min in the morning Monday to Friday, an hour at lunch and 30min after dinner plus 3hrs on sat and on Sunday to fill with training. Given that schedule, how would you fill it? I already know that I will have to clear some key Saturday's for longer rides.
Thursday morning has a 90' hard stop for time. But I could push intensity for sure. And you are right, no mention of run intensity. But it needs to find its way in. As I get in to peak run vol I might need to make a change as right now I don't have a space for any runs over 90min. What I expect that I will do for 3-5 weeks in the thick of things is move the long run to Sunday. Keep Tuesday and Thursday as is. Make Wednesday morning a 70min bike with a 20min run off of the bike. Make Saturday bike really long like 4.5 to 5.5 and then run 2 to 2.5 on Sunday.
Jimmy, EN best practices right now (to be added to 2016 plans) is split long run until Camp Week (wk 15) so 90' is okay. For now I would go 90' on Wed and 90' again on Sunday after a bike (call it a 90' bike).
When it's time to go long, then yes, I'd put that on Sunday and replace the Wed long run with a shorter run, Z2, with strides.
I would still drop that Thursday run, don't see the benefit.
And no need for true run intensity if you are building volume...you are right, just getting to _that_ level of running (and bike and swim) will take quite a bit of work!
Ok. This is good. So let's sketch out the pre-camp block as follows. I'm not able to drop in a spreadsheet so I will do it long hand: Monday: AM swim. Short sets and sprints. 25's highest intensity most rest of 3 swims. Lunch: work PM - 30min run w/dog Tuesday: AM 90min bike intervals Lunch: 30min core strength 30min treadmill run PM: rest Wednesday: AM 90min run Lunch: Swim intermediate intervals like 30x100(10) or 15x200(10) PM: 30min dog run Thursday: AM 90 min interval bike Lunch: 30min core strength 30min swim drills PM rest Friday: AM swim long intervals - 200's to 400's. Lunch: work PM 30min dog run Saturday: long bike 3:30 to 4:30 Sunday: 90min interval bike 90min run. Obviously those times are aspirational. Strength, swim drills and short runs are the first things to cut back on if needed. Once I hit camp week I will map out the final push. Yes?
This is working just fine. The toughest spot was the Sunday 90min run off of a 90min bike. And I think that texas heat was part of it. I started riding at 7 which put me on the run from 8:30 to 10 and the last 45 min I was baking. I drank a ton. 3 bottles on the 90 min bike and another on the run but still I was struggling. I will give it a go again this weekend and see how things shake out. If it is still to hot to feel like I am doing quality work I will switch the run first and bike after. I am going to have to change things up in September anyway when soccer starts. Games are on Saturday in the morning so my weekends will be: Saturday - 90 min run - kids soccer- 90 min bike then the long bike will get moved to Sunday.
ok so another week through on this schedule and it is agreeing with me. This week for the sunday 90min bike 90 min run I ran first. Ran faster at target HR because it was cooler because i was running first. Good. Managed kids. napped. then biked. Biked harder because I was not worried about an upcoming 90 min run. Net result is faster run and harder ride. I am tempted to keep it this way till camp week. Think that is a good idea?
Comments
I am not time pressed on this. I feel like I know the course that I want to follow through IMFL. If only to see if it will work as prior plans have not really changed me.
If there is a part of the year when things seasonally slow down for you, I can see value in a consult to sketch out the way forward for me. I am especially interested in methods used to move IM runs from 4:30 area into the 4hr area. I am willing to consider any ideas other than that this is simply as fast as my genetics will allow me to go.
I will be giving myself latitude to modify the plan as I feel like I need to. Schedule will be swim mwf. Long run Wednesday morning. Interval bikes Tuesday and Thursday morning. Long bikes on the weekend. I will add in run time Tuesday / Thursday at lunch (30min to an hour) and mwf Saturday after dinner with the dog(30 min).
I need to create bandwidth with the family to grow the Saturday rides to 4-5hrs at least a handful of times. I will get a "camp weekend" in by taking a day or two off from work.
I can see 3 hrs swimming, 4.5hrs of running and 7.5 hrs of bike time and a couple of 20min core sessions easily. Past that I will be creating disharmony at home. It will also be hard to get really long sessions in (runs over 90min, bikes over 4 hrs).
To say it another way, I have max 90min in the morning Monday to Friday, an hour at lunch and 30min after dinner plus 3hrs on sat and on Sunday to fill with training. Given that schedule, how would you fill it? I already know that I will have to clear some key Saturday's for longer rides.
Jimmy, that's 16 hours a week which is pretty darn beefy. Not sure you SHOULD do much more. I think your plan looks good except for two things:
1) I don't see any run intensity (could be 1 session of 3' efforts, but we need something)
2) There are 6 straight days of running (Mon thru Sat) which is a lot.
Any chance you could do the following:
1) Drop Thursday lunch run and extend (or just work harder) on the Thursday interval ride. This gives you a run break post Wed long run.
2) Do some run intervals on Friday...could be 3 x 3' (2') so easily inserted into a 30' lunch run with a 15' warm up.
As I get in to peak run vol I might need to make a change as right now I don't have a space for any runs over 90min. What I expect that I will do for 3-5 weeks in the thick of things is move the long run to Sunday. Keep Tuesday and Thursday as is. Make Wednesday morning a 70min bike with a 20min run off of the bike. Make Saturday bike really long like 4.5 to 5.5 and then run 2 to 2.5 on Sunday.
When it's time to go long, then yes, I'd put that on Sunday and replace the Wed long run with a shorter run, Z2, with strides.
I would still drop that Thursday run, don't see the benefit.
And no need for true run intensity if you are building volume...you are right, just getting to _that_ level of running (and bike and swim) will take quite a bit of work!
Monday: AM swim. Short sets and sprints. 25's highest intensity most rest of 3 swims. Lunch: work PM - 30min run w/dog
Tuesday: AM 90min bike intervals Lunch: 30min core strength 30min treadmill run PM: rest
Wednesday: AM 90min run Lunch: Swim intermediate intervals like 30x100(10) or 15x200(10) PM: 30min dog run
Thursday: AM 90 min interval bike Lunch: 30min core strength 30min swim drills PM rest
Friday: AM swim long intervals - 200's to 400's. Lunch: work PM 30min dog run
Saturday: long bike 3:30 to 4:30
Sunday: 90min interval bike 90min run.
Obviously those times are aspirational. Strength, swim drills and short runs are the first things to cut back on if needed.
Once I hit camp week I will map out the final push. Yes?
Please keep me posted!
I will give it a go again this weekend and see how things shake out. If it is still to hot to feel like I am doing quality work I will switch the run first and bike after.
I am going to have to change things up in September anyway when soccer starts. Games are on Saturday in the morning so my weekends will be: Saturday - 90 min run - kids soccer- 90 min bike then the long bike will get moved to Sunday.
Managed kids. napped. then biked. Biked harder because I was not worried about an upcoming 90 min run. Net result is faster run and harder ride.
I am tempted to keep it this way till camp week. Think that is a good idea?