Jimmy's Macro
Coach - R
Can you point me towards a write up or information on the minimalist IM programs? I am all about trading intensity for vol. where it can work. Is that what these programs are? Or are they a compromise in terms of expected results from the traditional EN programs?
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I like the idea of saving time by swapping the sunday ABP ride for a shorter, higher intensity session as in the new minimalist plan.
BUT I'd rather run long thursday morning and have that harvested time to sleep a little later on sunday.
So Im looking at the minimalist plan but with thursday's brick on sunday and sunday's long run on thursday.
That should be fine. Good luck!
soooo here is the hack that I am planning on going with:
I started the 12 week minimalist plan this week instead of wating till next. I will roll with that plan till 4 or so days before Austin when I will get some extra rest, dial up intensity and dial down vol depending on how I am feeling. After the race I will rest a day or two, swim only for a day and get back to the plan as best as my body will allow.
Camp week will be 10 or 12 days before the austin race. There will still be time for RR2 a week or so after Austin. And if I am flat for that RR thats ok. I did IMFL last year and IMTX this year and have enough confidence not to freak if a RR goes bad.
Im not a podium threat or a kona hopeful other than lottery. Unless you have a plan that will take an hour off of my 26.2...
That all sounds good. See the Self-Coaching Guide in the Self-Coaching section of the wiki. That goes into this pre/post race stuff in great detail.
thx!
I think that I may experiment with LSD on the run, not the bike. And by that I mean keeping a 90min easier low he run going for a while. I totally see your point on the bike. It would take too much time to create enough stress to lead to adaptation.
On the run though, there is a big gap between what my vdot says I can do and what I actually do that I want to see if consistent run vol at around 145bpm along with other interval runs will change me over time.
We will see what happens. I am in this for the long haul and if I spend a year chasing something that doesn't ultimately pan out I am more ok with that than I am doing the same thing over and expecting different results.
Yes, we've said for a long time that it's very valuable to maintain a weekly 1:20-~1:35 long run. In my experience, that's about the volume within which you can put some Tempo or Half Marathon pace running inside the run and not pay a huge recovery cost. So rather than "LSD" running, which I would define as easy, conversation pace, comfortable breathing, etc, recommended you do 1:20-30 with some harder efforts within the run as you feel. The recovery cost won't be much different than the LSD run but the training effects will be better.
Then, try to figure out how to run 4-5x/wk and get volume through frequency vs focusing on easy volume. That's basically what I do when I'm on my game:
also i will keep weekend run at 90min and sunday ride at 2 hrs. that will make the switch to 70.3 plan easier.
i am very interested in maffetone hr training and the notion that i can improve my run pace at lower heart rates by training my run at lower heart rates. have you ever looked at phil's data?
No, I have not seen any of Maffetone's data (didn't know there was any) nor I have ever trained with his ideas, coached with them, etc. If it's the 220 minus age thing to determine heart rate zones...that's pure crap, sorry. In my experience, HR zones are far more variable/individual.
Sorry, I guess I'm not the guy to ask about this method.
So for me at 44 with injury history it might be to run in the 130's and in so doing I should be able to increase the pace that I can create with my HR in the 130's. IF IF IF this is correct the implications are many. First of all, my ability to burn fat for fuel is increased at this lower heart rate.
If you just don't buy it, that's fine. I am looking for a way to run faster. I have not gotten faster as a runner over the past few years. I am not willing to concede defeat but am also concerned that doing the same thing over again this season might not be the right call either. Given that ALL my athletic background (BMX, Tennis, Crossfit) has been about effort over 30 seconds to 15 minutes the Maffetone process seemed interesting if only that it is totally foreign to me.
Jack Daniels VDot method is another method (ie, test, extract training paces, train at those paces, etc) that's been proven to work for millions of athletes and this team in particular.
I'd be curious to know what caused your injury, how consistent you've been with your running, etc. In my experience, running consistently is everything and if your running injuries have been related to running intensity, then it may make sense to dial it down and just...run, a lot. Running, a lot, works also
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As for teaching your body to burn fat, that just naturally happens as a result of endurance training. It's not something that only happens / doesn't happen at a magical HR zones or intensity level. IOW, it's not something you need to target to make happen. And in our experience here, the VDot-training runner will be making themselves a faster runner by...running faster, and the fat burning adaption will naturally happen anyway.
This is probably a better discussion for it's own thread in the GD forum, or maybe power and pace. Personally, I'm firmly in the camp of performance / evidence based training: test = measure your fitness as a function of your ability to perform work. Then define your training zones according to ^this^ measurement. Test, repeat.
My injuries are intensity driven. Achilles tendons. Used to get them much more often when I spent more time at the track. I might just need to warm up for a long time first.
The Maffetone point of view would be that we burn more fat at aerobic intensity and more sugar above those levels. Not trying to convince you just passing it on.
Given that, would it make sense to participate in the JOS bike or should I look at something else?
I am all in for the OS. Trying to organize my weekends. Given my end of April 70.3 (galveston) how should I best make use of 90 to 120min on saturday and the same on sunday?
Currently I am running long on saturday and pulling in the intervals from the sunday run. I just take the first 30min easy then do the 2miz3 1miz1 2x1miz4(4) then extend at z2 with what ever time I have left.
Sunday is a 2hr bike with the saturday bike intervals in it.
Another choice would be saturday - 30min bike to get lathered, 75min or so run as Rx'd then 90min bike on sunday and 30min run off of that - in essence same amount of time more or less just broken up a bit more.
If I am splitting hairs I can just do what ever sounds like more fun on that given day.
Let me know what you think will make me faster-er.
I send ahead and tried the second option this weekend ie- having a bike session before each run. The end result is that my avg run pace was 20sec/mi faster with the bike first. My bike intensity was a wash.
Soooo
I'm sticking with short bike/long run Saturday and long bike short run Sunday's for the first 8 weeks of the OS. At that point I will need to reasses what to do regarding Galveston 70.3 at end of April.
Ok, no I'm confused.
Commander's Intent: Jimmy juggles his weekend/weekly training schedule so that he has one run of at least 60', which he's open to/has the future flexibility to build towards 75-90', ie, uses the OS as an opportunity to gradually build towards an HIM-esque long run.
Is ^this^ happening?
Saturday: 30min bike on trainer to get things lubricated. Followed by long weekend run as written between 75 and 90 min
Sunday 90min bike followed by 30 min run.
I'm just injecting some bike time ahead of them long run b/c I've noticed that i run faster and more comfortably if I bike a bit first.
After testing in week 8 I might decide that I need more HIM specific bike time.
I am trying to figure out how deep into the OS I can go and still put together a good race at Galveston 70.3 at the end of April.
Here is how my weeks are shaking out:
Monday - lunch swim - usually about 2500M of max sustainable pace 100's on 10sec rest.
Tuesday - FTP bike as written, lunch run of 45min or so
Wednesday - morning swim 2000M with a main set of 40x50(10) increasing the ratio of "Hard" 50's to easy 50's as I go. Lunch the Wednesday OS quality run
Thursday - VO2 bike session, Lunch run - hill run on treadmill
Friday - lunch swim 2500m of drills and shorter sets
Saturday - 2hr run with the OS intervals. Usually end up covering 13mi or so although not thinking about it at the time.
Sunday - 2hr ride on the trainer usually with the OS intervals and as much z3 time as I can muster.
imcoz
I guess my question is - If I push that sunday ride out to 3 hrs will I be in a good spot for Galveston? I am coming off of IMCoz at the end of last year. Galveston could be a PR course for me due to the relatively cool temps and flat course but on the other hand I want to squeeze out as much os fitness gain as possible.
All looks good.
I will run monday - friday OS as written with some swim added in.
On weekends I will bike 2 to 3 hrs on one day. I may shorten long run on the other day. It hasn't hurt me so far. I also may play with an hour of trainer before that long run.
I feel like I am getting plenty of run work for a HIM but maybe not enough bike work.
Suicide mission?
If you're doing 2x interval rides during the week and 1x long ride, as your 2-3hrs above, that's pretty much a HIM training schedule right there, at least for the cycling. And if you're also doing a ~1:30 long run in the OS plan, that's basically a HIM long run.
If you wanted more peace of mind, etc, you could leave the OS plan and move over to the HIM plan about 5-6wks out.