Rich Stanbaugh - IMMT --> IMCoz
Hi Coach - I apologize for the confusion connecting today. I listened to your review - very helpful! Some questions..
Running - my injury issues have really been volume related vs. intensity related. Have been working the Run Focused Intermediate plan. Started with Hoka Biondi's to minimize the impact (Herman Munster shoes). Also working on turnover (shorter stride/ less impact) and so far feel pretty good. Better than I have since last summer. The test will come when volume starts going over about 45 miles per week... Do you support continuing this plan? Or?
Heartrate - my threshold for running is typically just over 170 / biking is upper 160. Recent max just over 200, and about 45 when I wake up in the morning. Typical long rides start in upper 140s and end up in lower 160s. Previous IM averages 155ish, 703 averages 160ish. At IMMT, it was high all day. Maybe excitement?
Gears - my new bike has 53/39 & 11/28. This was a problem for me on Lac Superior and certainly contributed to the "hi 60 min" being on that section. IMCoz is an extremely flat course - do you think these gears are right for IMCoz? or?
IMCoz Planning - I really hoped to focus on improving execution and running faster. On the bike, that sounds like reducing VI, managing IF better and managing heart rate so that I get the drop followed by the steady climb. I hope to make a very material improvement on the run - interested in your advice on how to get there?