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Old Rusty Ironman

old rusty ironmanold rusty ironman
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Rich, 

Thank you for your attention to the schedule. Per your advise - I will not participate in the July 20th or the August 23rd races. MIM is my AAA race. (Podium or Qualify!)

The June 7th Liberty Half Ironman is suppose to be a B-C race per Patrick.

I am not running the April 12th 25K.

I do have a half marathon test scheduled April 18th. How do I taper the week before the test as it is a week after the 14 week os is done and I am switching over to HIM block.

Old Rusty Ironman 

Skip

 

 

Comments

  • Coach RichCoach Rich

    Posted By Stanton "Skip" Fitting on 03 Apr 2014 02:29 PM

    Rich, 

    Thank you for your attention to the schedule. Per your advise - I will not participate in the July 20th or the August 23rd races. MIM is my AAA race. (Podium or Qualify!)

    The June 7th Liberty Half Ironman is suppose to be a B-C race per Patrick.

    I am not running the April 12th 25K.

    I do have a half marathon test scheduled April 18th. How do I taper the week before the test as it is a week after the 14 week os is done and I am switching over to HIM block.

    Old Rusty Ironman 

    Skip

     

     

    Skip, your TSR is below:

    This week you are in OS Wk13

    Next week you are in OS Wk14, which is a testing week. However, you have your Half Marathon on the weekend. So:

    1. We have some rest schedule for you in the OS plan next week.
    2. Ignore the bike testing schedule for next week and do a lighter-ish interval session instead.
    3. Ignore the run interval workout for next week, go a lighter-ish one instead.
    4. If your HM is on Sunday, just turn down the Saturday bike to a level that you feel is right for you, give your HM the next day.
    5. This HM will serve as your end of the OS run test and you'll use that to calculate your run training zones going forward.
    6. On Monday, 4/14, load up the HIM plan setting it to end on 6/7. This will put you into Wk13 of the HIM plan.
    7. Finally, take the bike test from ^above^ and insert it into this HIM Wk13 later in the week, probably Thurs or Fri, so you can get enough separation between it and your half marathon.

    Good luck!

  • old rusty ironmanold rusty ironman

    Thank you Rich, My half marathon is on Sat. the 19th(not the 18th). I am thinking you thought it was at the end of week OS14. It is the sat after week OS14 ends. How does this change your recommendations? 

  • Coach RichCoach Rich

    Posted By Stanton "Skip" Fitting on 04 Apr 2014 12:15 PM

    Thank you Rich, My half marathon is on Sat. the 19th(not the 18th). I am thinking you thought it was at the end of week OS14. It is the sat after week OS14 ends. How does this change your recommendations? 

    Skip,

    I'm going off the date above, from an email from you, which is April 12th, not the 18th. Here's the email:

    Race schedule: 




    1.) March 15: 5K Irish Scamper - Traditional - is it ok?  This Sat. I can get my bike workout in later in the day.
                             

    2.) April 12: 25K Trail Run (Not registered yet - last 2 years we ran though mushy snow up to 1/2 foot of snow.)

     Interested in doing it this year, but looking for approval) * or should I look for an official 1/2 marathon or 10K run?

     

     May 4th or 5th 10th - 1/2 marathon test.




     3.) May 25: Traditional 44 mile hard bike ride to sister's (Memorial Day Gathering) if weather is good. In the past I have swam 1.2 miles, ran 1/2 marathon before the ride. Definitely want to do the ride, but looking for opinion on all of it. 




    B  4.) June 1: Buffalo MN Olympic Tri. (Registered). *




    B  5.) June 7: Liberty Tri 1/2 IM (Registered). *




    C  6.) June 21: Mtka. Sprint Tri (Registered). *




     A   7.) July 19: USAT Nat'l Duathlon - Olympic Mpls (Registered) *




    C  8.) July 20: HOLT Olympic Tri I know this is the next day, I have done back to back tris a couple of times. Interested in doing it, but not necessary - looking for opinion. (not registered)




    A  9.) July 27: Chisago 1/2 IM (Registered). *




    C  10.) Aug. 23rd Life Time Olympic - interested, but not necessary.




        11.) Labor day 44 mile bike ride. Traditional, looking for opinion.




    A  12.) Sept. 7 WI IM (Registered). *




    * Pat approved




    C  Third Thursday of every month we have a  Bike TT with the local bike shop 15 - 20 miles.

    ++++++++++++

    Please tell me what date your half marathon is. Maybe you meant the HM is the week of 4/12?

  • old rusty ironmanold rusty ironman

    Hi Rich, Sorry about the confusion. Now that we have good communication going I think it will all be fine. At the time of that message I did not have one picked out. It was a guess. I sent other messages after that. I have entered the "Earth Day Half Marathon" in St. Cloud MN. The date is 4/19/14 Saturday. Enjoying the rest day. I was thinking of starting some light swims. Any comment? What are the stars for by the macro identifier?

  • Coach RichCoach Rich
    This week:

    * Do OS Wk14 as scheduled.
    * On 4/14 load up the HIM plan, to end on 6/7.
    * Your long run that week should be on Thursday. Rather than doing the long run, repeat the bike interval session schedule for that week.
    * Fri = day off
    * Saturday = your half marathon.
    * Sunday = easy ride to spin out your legs
    * Monday = carry on with the regular schedule.

    Yes to starting to swim. The stars are related to your post count. More stars = more posts.
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