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Jodi Harbin's Macro questions about how to move training days

jodigregjodigreg
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Coach Rich,  I am on beginner IM plan set to do IM CHOO. I have two weekends in August (week 13 and 16) where I think its impossible to ride Saturday and Sunday. (Taking a kid to college 9 hours away and then returning for her first ever college cross country race) I was thinking I can possibly move Saturday and Sunday plans of those weeks to Wednesday and Thursday. Will this be too much after the previous weekends? How else should I handle it? I think I can find an hour to do a run each Saturday and Sunday and it is in the mountains so it would be a hard run.

Also, I am a vDOT of 35, so I have been doing the Saturday and Sunday runs before my rides and nothing after. Is that right? I am not sure I understand why. Should I try the run after? and if so do I skip the run before?

Thanks! Also I plan to come to camp! Never ridden a course before a race so I am excited!  Jodi

Comments

  • Coach RichCoach Rich

    Posted By Jodi Harbin on 22 Jul 2014 06:12 AM

    Coach Rich,  I am on beginner IM plan set to do IM CHOO. I have two weekends in August (week 13 and 16) where I think its impossible to ride Saturday and Sunday. (Taking a kid to college 9 hours away and then returning for her first ever college cross country race) I was thinking I can possibly move Saturday and Sunday plans of those weeks to Wednesday and Thursday. Will this be too much after the previous weekends? No, it's not that much, but what happens to your long run that week? You need to get that in. Maybe do the long run on Wed and the long ride on Thurs, and drop / don't do the run scheduled for Sunday? How else should I handle it? I think I can find an hour to do a run each Saturday and Sunday and it is in the mountains so it would be a hard run. Yes, that's fine...but you gotta get in your long run that week. It absolutely needs to happen. 

    Also, I am a vDOT of 35, so I have been doing the Saturday and Sunday runs before my rides and nothing after. Is that right? I am not sure I understand why. Should I try the run after? and if so do I skip the run before? Not sure I'm understanding you. Can you cut and paste the guidance you're looking at in your plan to this forum thread?

    Thanks! Also I plan to come to camp! Never ridden a course before a race so I am excited!  Jodi Cool, looking forward to it!


  • jodigregjodigreg

    Coach, This week is a Big Day Protocol, so I went to next weekend to show you what my schedule is. See below.

    Regular Run -- MS: 6 to 8 x 30" strides, remainder of time @ z2/MP/Steady.      40 mins

    Coach Notes: For vDOT of 32 or HIGHER ONLY

    Great technique during this whole run; Strides are bursts of running just faster than 5k pace with a cadence of 90rpms (or higher). Recover 30" after each repeat. Peeps with vDOT of 31 or lower should do the OTHER run today.

    Bike: 270 mins

    WU: 20-30' @ 65-70%/Zone1 to 2/Easy.

    MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc).

    WD: 10'Alternate Run, IMPORTANT for vDOT of 31 or LOWER ONLY.           35 min

    WU:     10' @ 65-70%/Zon1/Easy.

    MS:Run another 50 minutes OR until you hit 5 miles, whatever comes first. The run should be executed as a negative split, first 50% @ Zone1/LRP, second 50% @ Zone2/MP or faster Easy spin.

    Coach Notes:

    We recommend this run for all runners, but especially for those with a lower vDOT. You can do it right off the bike or later in the day according to your schedule. If you can only do one session on this day due to a scheduling conflict, consider choosing the run given your vDOT. If this becomes a recurring issue, please     check in with Coach Patrick in the Micro Forum.

     

  • jodigregjodigreg
    Also to clarify, you have my long run on Thursday and long rides Saturday (4 1/2hours) and Sunday (3 1/2hours) with a short run each day before my ride which is the point of confusion. I can easily move my long run to Wednesday and my long ride to Thursday, but I am still short a ride on those two weekends.
  • Coach RichCoach Rich

    Posted By Jodi Harbin on 23 Jul 2014 03:58 PM


    Also to clarify, you have my long run on Thursday and long rides Saturday (4 1/2hours) and Sunday (3 1/2hours) with a short run each day before my ride which is the point of confusion. I can easily move my long run to Wednesday and my long ride to Thursday, but I am still short a ride on those two weekends.
    Ok, make those changes, but you're short a ride because of travel considerations, correct? Not much we can do about that, correct? Maybe you could go a bit longer on the ride(s) you have that week before you travel? When traveling, it's best to get in the running that you can and get in extra cycling, if you can, on the front end of your travel. 

    Jodi,

    You should be doing this run:

    Regular Run -- MS: 6 to 8 x 30" strides, remainder of time @ z2/MP/Steady.      40 mins

    Coach Notes: For vDOT of 32 or HIGHER ONLY

    Great technique during this whole run; Strides are bursts of running just faster than 5k pace with a cadence of 90rpms (or higher). Recover 30" after each repeat. Peeps with vDOT of 31 or lower should do the OTHER run today.

    Before your ride, vs a more traditional run off the bike (Brick). Please read this blog post

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