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Chris M 2014-15 Macro questions

RumpoleRumpole
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Hey Rich-

A event (70.3 cedar point) took place, and I finished (first half).  Had the post-race call with Coach P today, and this is the "macro" plan that I came up with, which I cross posted to Micro.  In thinking about it, though, I'm really talking about setting goals in 3 month blocks.  Should I just submit a macro request?

1. In thinking about the race, what my numbers made "possible" and what actually happened, the first thing that needs work is the swim. Lose the stress of that event, everything gets easier. More race experience will help--lots of short ones in open water.  But so will "overtraining" that event.  Right now, SAUs spent--need to recharge account. No family support for long course racing right now. But I would do another one tomorrow (can't believe I'm saying that). 



2. Body composition. Now I'm dropping weight consistently thanks to logging in lose it. Keeps me honest if nothing else. This is "free speed". 



I think best in 3 month blocks. Here's what I would want to do now: 

Next three months--adopt some version of the run durabilty plan, but combine with strength training, and SST. Main goal: weight loss and having fun with fitness. Schedule (tent) is posterior-chain focused weights Tue Thurs Sat, some cycling, some running. Race turkey day 10k. (other than weights (I have a plan for that) no formal structure, just a time to reset head and do family stuff). Priorities are weight training and running. (I find that lifting is great for weight loss and I think it's fun). Maybe try a cross race.

Dec. 1 : OS. Continue weight loss and tracking. See what happens.  Nov will be too early, Jan too late.





Here it gets fuzzier. 

Jan: plan events. Be sure to plan some epic bike ride in the spring. (gran fondo or similar). 

March: Swimming lessons. Focus there 1 month. 

Late April: sprint races. C levels only. Hunt open water, not rivers. 

May: OLY-see above. 

June-Sept: 1 Oly race per month. A race at end of summer/early fall.

Time goals for OLYs?  No idea.  Pie in the sky would be under 2:30.

Comments

  • Coach RichCoach Rich

    Posted By Chris Mohr on 16 Sep 2014 04:24 PM

    Hey Rich-

    A event (70.3 cedar point) took place, and I finished (first half).  Had the post-race call with Coach P today, and this is the "macro" plan that I came up with, which I cross posted to Micro.  In thinking about it, though, I'm really talking about setting goals in 3 month blocks.  Should I just submit a macro request? Sounds like you're looking (per below) for an unfocused period to reset your head so that's up to you re how formal you want to be, I guess. 

    1. In thinking about the race, what my numbers made "possible" and what actually happened, the first thing that needs work is the swim. Lose the stress of that event, everything gets easier. More race experience will help--lots of short ones in open water.  But so will "overtraining" that event.  Right now, SAUs spent--need to recharge account. No family support for long course racing right now. But I would do another one tomorrow (can't believe I'm saying that). 



    2. Body composition. Now I'm dropping weight consistently thanks to logging in lose it. Keeps me honest if nothing else. This is "free speed". Yep...I need to restart my own logging habits. 



    I think best in 3 month blocks. Here's what I would want to do now: 

    Next three months--adopt some version of the run durabilty plan, but combine with strength training, and SST. Main goal: weight loss and having fun with fitness. Schedule (tent) is posterior-chain focused weights Tue Thurs Sat, some cycling, some running. Race turkey day 10k. (other than weights (I have a plan for that) no formal structure, just a time to reset head and do family stuff). Priorities are weight training and running. (I find that lifting is great for weight loss and I think it's fun). Maybe try a cross race.

    Dec. 1 : OS. Continue weight loss and tracking. See what happens.  Nov will be too early, Jan too late. Don't start the OS in the December. 80% of the time people who start the OS in Dec end up restarting in Jan. This is why we have Nov and Jan OS but no December. JanOS start is not too late, don't worry about it 





    Here it gets fuzzier. 

    Jan: plan events. Be sure to plan some epic bike ride in the spring. (gran fondo or similar). 

    March: Swimming lessons. Focus there 1 month. 

    Late April: sprint races. C levels only. Hunt open water, not rivers. 

    May: OLY-see above. 

    June-Sept: 1 Oly race per month. A race at end of summer/early fall.

    All of the ^above^ there looks good. 

    Time goals for OLYs?  No idea.  Pie in the sky would be under 2:30. Do the smart work you've outlined above, in 3mo block, and the results will come. Good luck!


  • RumpoleRumpole
    Hey--
    I was in that 20 percent. I had a really good OS when I started in December. Cyber monday, IIRC. Found it much harder in Jan this year and if something goes badly wrong (illness, work) you're into nice weather and losing opportunity to get faster, plus some holiday time to train (relatively) unmolested. Keeps the weight off. I know it's lonely being an elf.
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