IM Plan weekly order change

Virginia Edmonds

Hi Coach,

I was peeking ahead at my IM plan out of anxiety     I work Sunday, Monday, Weds, Thursday, four 10 hour days. I am at work at 7 am and home by 7 pm.  I do all my training before work (430-6am). I will not be able to ride and run for close to three hours before work.  What is the best way to rearrange my plan so I can get those longer workouts in?  Thanks!

 

Virginia

Coach Rich

Posted By Virginia Edmonds on 04 Jul 2014 10:14 AM

Hi Coach,

I was peeking ahead at my IM plan out of anxiety     I work Sunday, Monday, Weds, Thursday, four 10 hour days. I am at work at 7 am and home by 7 pm.  I do all my training before work (430-6am). I will not be able to ride and run for close to three hours before work.  What is the best way to rearrange my plan so I can get those longer workouts in?  Thanks!

 

Virginia

Hey Virginia,

Understood. This is how I've found it best for us to sort this out:

• Look forward in your training plan and post here your proposed schedule for how you'd move Workout X to Day Y, given how you know your personal and work week schedules flow.
• I'll then give you my notes on that proposed week. 
• We'll go back and forth a couple times to sort out a template that you'll then use going forward. 

Virginia Edmonds

Hi Coach,

The week of the 13th is week five of the IM plan for me. Here is my schedule/what days I can do as the plan suggests and days I cannot.  I am wondering how I can rearrange the schedule to fit in the Sunday workout.  Hope this makes sense.

Thanks!!

I can only swim and do any kind of work over 2 hours on my days off.  They are Monday, Friday and Saturday

Monday-no work, can swim as suggested

Tues-work, can run as suggested

Weds-work, could bike or run for 1:20 as suggested

Thursday- can run as suggested

Friday-off, can swim as suggested

Sat- off- can run, bike as suggested

Sun-work, this is the workout I can't do.  I don't have 185 minutes in the am before I go into work.  The most I have is 120. 

Virginia Edmonds

Can I swim bike and run on Friday?  I would be moving the Sunday workout to Friday and doing it with the swim. 

Another question: can some of the bike speed work be done on the trainer?

 

Thanks!

Coach Rich

Posted By Virginia Edmonds on 12 Jul 2014 04:15 PM

Hi Coach,

The week of the 13th is week five of the IM plan for me. Here is my schedule/what days I can do as the plan suggests and days I cannot.  I am wondering how I can rearrange the schedule to fit in the Sunday workout.  Hope this makes sense.

Thanks!!

I can only swim and do any kind of work over 2 hours on my days off.  They are Monday, Friday and Saturday

Monday-no work, can swim as suggested

Tues-work, can run as suggested

Weds-work, could bike or run for 1:20 as suggested

Thursday- can run as suggested

Friday-off, can swim as suggested

Sat- off- can run, bike as suggested

Sun-work, this is the workout I can't do.  I don't have 185 minutes in the am before I go into work.  The most I have is 120. 

My notes:

• Swim on Mon, Wed, Fri, doing Monday and Wednesday as written, and Friday as swim only.
• Yes, fine to do the interval bike on the trainer. 
• I don't want you to move the Sunday ride to Friday, as you'll need this to be a light day after the long run on Thurs and the long ride on Saturday. 
• Instead, repeat your interval ride from the weekday for this Sunday workout, for a max of 90-120' 

Basically, what I'm doing here is putting "relatively" easy days into your schedule, as Friday (after the long run, before long ride) and Monday (after the Sat+Sun combination). 

Let me know what you think. 

Virginia Edmonds

Hi Coach,

I can do that.   Thanks!

What is an good average time for a 100 or 200 yard swim?

Thanks,Virginia

Coach Rich

Depends on your relative swim ability, are you trying to go as fast as you can for that 100/200, etc. If you've done a 1k time trial test, per our training plans, you should be using that resultant per 100y/m pace as your baseline / reference point.

Virginia Edmonds

Hi Coach,

I have to change up my plan this week. This is what I had in mind. Please let me know what you think. I am in week 8 of the Beginner IM plan.

Mon swim 60' Tues: swim 60', bike 75' Weds run 60' Thurs run 35' Fri swim 60', bike 210', run 60' Sat rest Sun run easy (I made this workout up)

Please let me know what you think.

I will also be on vacation from the 16th to the 24th. I will be hiking every day and would probably be able to bike and run, but would not really have a place to swim.
How do I keep with the plan?

Thank you!
Virginia

Coach Rich

Posted By Virginia Edmonds on 03 Aug 2014 08:45 PM


Hi Coach,



I have to change up my plan this week. This is what I had in mind. Please let me know what you think. I am in week 8 of the Beginner IM plan.



Mon swim 60' Tues: swim 60', bike 75' Weds run 60' Thurs run 35' Fri swim 60', bike 210', run 60' Sat rest Sun run easy (I made this workout up)



Please let me know what you think. Yes, that's fine, though also fine to take Sunday off after that big Saturday



I will also be on vacation from the 16th to the 24th. I will be hiking every day and would probably be able to bike and run, but would not really have a place to swim. Some thoughts for you here. 

How do I keep with the plan? Don't worry about missing the swim. It is what it is, you'll be fine to jump right back into the plan when you get back. 



Thank you!

Virginia

Virginia Edmonds

Hi Coach,

Thanks for the input and the vacation words of wisdom! Very helpful. Thank you!

Virginia Edmonds

Hi Coach,

I am heading into week 12 of the Beginner IM plan for IM Florida in November. I will be doing Augusta 70.3 at the end of September. Should I taper for Augusta? Thanks!

Virginia

Coach Rich

Hi Virginia,

Please read this, lots of good information for you.