Patti's quick questions
I redid my bike test this week and my power is exactly the same as it has been (damn! I felt a heck of a lot more powerful!) do I need to change my zones?
On the run test I had issues with running in new Bondi's versus the Tarmacs I will probably retest. Love the benefit for my back with these Hokas but they are not as nice on my feet as my Newtons'...Stinson's tamacs fit better but also give me blisters.
G'ma's marathon on 21st so I rescheduled talk till after that so we can discuss both races. Only doing G'ma to support my friend with cancer whose birthday is same day and she is from Duluth. Praying I can keep up with her to pace her for a 3:50 pace for first half, she is trying for BQ at 3:40. I couldn't care less about this race for myself and will probably drop the pace after the first half and let someone else ride the rest of the way with her. Praying it doesn't rain!
Comments
Considered the huakas? It's the newer race version of the hokas...might be a nice middle ground for you -- but it does have a minimal drop.
The run sounds fun...just fuel like a champ, ok?
Good to chat today!!! Here's what I have for you....
Races
* Nationals Wisco Oly early August
* World Edmonton end of August // HIM in Tremblant
* Sept 21 is IMMD
Here's what I see for you….in four discrete chunks...
#1 -- Recover Time = End of June (Last Week)
* Swim and yoga only, as you are doing.
#2 -- July Block = Back to the Bike
* Focus here is on the bike, as in 1 weekly group ride, 1 weekend long ride, 1 indoor VO2 ride. The long ride is 2.5 to 4 hours, your call, just a solid last hour. The indoor VO2 ride should be a short and sweet session…warm up then do the 1' on / 1' off efforts at Zone5, start with a small number @ Zone 5 (rest can be in Zone 4 or best effort), eventually you will be able to build up to 10 repeats as you can.
* I'd like you running 3x a week with one long run of 60-75 minutes, strong last 15 minutes. An easy run with strides at the end. A tempo run of 45 to 60 minutes with mile repeats at Zone3 effort with 1/3 rest. Something like 9' mile with 3' of recovery time (walk, light jog).
* If you can commute on your bike, bonus for more riding time.
* No swimming in July unless open water / fun…maybe 1-2 swims before Wisco.
* To recap, in July cycling is your top priority for those 3 workouts, followed by the runs.
#3 -- August Block = Focus Back on the Races
This is more traditional IM training plan…and you will do the races along the way. So you'd be following the IM plan to end on IMMD, but you will simply race in Wisco, Edmonton and Tremblant vs training those weekends. We can sort out what that means in the Micro as we go.
#4 -- Recover & Sharpen Block = Sept 8 to Race Day
More on this soon!
Wow! that was fast! Great talking to you as well!
thank you so much!
I appreciate it!
Stay well and we'll see you out there!