Kind of goofed on the FTP test. Grabbed a higher gear at about 10 minutes and thought I could hold it. Nope. Lasted about 6 minutes. My cadence was totally falling off. Dropped to the previous gear and held on for dear life. The puddle on the floor indicated a good test.
Just thought I would report in. Looking good so far. Thanks Coach.
Awesome work JM. No worries about the bike test, I like where you're at and the work is great. As for the run, I still want more consistency. There is no zone for a new future first we aim for sometime in zone three and we'll go from there.
I am all about you doing the half marathon. The good news is, your training will have you ready. Let's make a note to reconnect in mid-March about how to adjust your training for the half.
Ok Coach. Can you please elaborate on what you meant by " more consistency"? I'm doing everything I can. Is there something I should be doing differently? I just figured out yesterday that I have been "running" for 1 whole year. Imagine that! I'm a little dumb founded and very pleased with myself. That alone is a huge leap.
I need some help with structure this week. Friday is my birthday and my husband has taken the day off work so we can go on a LONG bike ride. We are aiming for 60+ miles. I gaurentee there will be a lot of climbing because we both like to climb. I'm not sure what to do with the bike rides scheduled this week. Could I move Thursday's bike to Saturday?
Thursday is day off...Friday ride long (replace Sat)...then the weekend long run on either Sat or Sun. Take a day...it's our GIFT TO YOU on your BDAY WEEK!!!
Loved the chat last night. I just have 1 question. In the first column you had consistency. What do you mean? What are you looking for to show consistency? I am assuming you have a metric in mind.
Oh, by the way. I LOVE my garmin. So far no connection problems. WOOT WOOT!
Thank you very, very much! I just made my 1 year anniversary of running. Never thought I would make it.
One year...awesome. What a milestone. It's not so much a "target" for consistency as it is (1) not getting injured (2) not getting sick (3) not overtraining. In many ways, we already help you do this via the EN system. So nothing extra!!
Next question. Rich has me jumping straight in to a run focused block due to the half mary that is first on my bating schedule. Any chance I can do 1 week of swim camp? I am cooked. My legs are always sore and achy. I have also had a huge amount of family stress in the last week and could use a change in pace. Don't want to stop and just take it off but the water is mentally soothing.
If not that's fine. Your my wonderful Couch. Oh, The NOS captains have been FANTASTIC! Couldn't have done it without them. I'm actually sad that the group is going to end.
I'm having to pull my daughter out of public school and home school her due to bullying so severe that she wants to hurt herself so she doesn't have to go to school anymore. She's 10 years old! The school won't do anything. One boy even tried to stab her in the chest with a metal fingernail file. All my emotional energy is being given to her right now as we transition to a new plan. Thank you for understanding.
Feeling better. No swim camp because the YMCA "forgot" to tell everyone that they were shutting the pool for a week for maintenance. OOPPS. So I am taking this week as an unstructured week to reset and get some things done. Starting to get restless. Still pretty fatigued. Thought i was getting a cold yesterday but ok today.
My attitude was pretty bad last week. Very little sleep, poor eating etc. This week i am focusing on self care. Taking naps, good food, massage etc. My daughter is doing better too.
How do you want me to jump into the Beginner Run focused block?
I want you to transition into it...not real jumping. Let's get 3-4 runs next week and then we can flick the switch to the RF plan. Maybe also keep the intensity in check a bit for week #1 as you get used to the new training plan"flow?"
Sounds good. Have a family 10k next Saturday for Valentines day. We get hot chocolate at the end! I don't plan on killing myself. I just want to go the distance and have fun. Did a 4 mile TM yesterday. Felt really good. Z3-4. I love my new watch. I'm starting to get the different numbers it's giving me. Pretty cool. I thought I would use the 10k to get my new V dot.
Should i cap the runs next week to 5-6 miles z2-3?
Thank you! I really appreciate your help and support. I'm starting to get really excited for the half Mary coming up.
Jacklyn
Some times extraordinary people have to do extraordinary things.
Sounds like a deal. My daughter is running the 1k with her dad. I love the fact that multi sport welcomes all ages and that it is family oriented. She is so excited. She's been "training" on the TM for 2 months. She's a terrible runner. Just like her mom. But what I love is that it's not about style it's about spirit. Oh, the things we learn from our kids!
I am officially a 10k runner! As requested, pictures are on instagram. You can see my daughter photo bombing me. Run went well once I settled in. Took almost 3 miles before I relaxed and opened up. Then my times started to drop. Part of the slow start was that I picked up a 10 year old running buddy. His mom dropped him like a rock and left him to run alone. NOT cool. Poor little dude had never run that far. But got him through.
Average pace 10:30. Finished 01:05:42. My goal was sub 1:10:00.
How do you want me to ease into next weeks Beginner run focus? The schedule is week 3. You said "no jumping". I accomplished 4 runs this week for a grand total of 16 miles run and 27 miles biked. No swim. Left great toe is bugging me again. Not sure what that's about. No swelling but tender at the base of the joint. Doesn't bother me when I run. It's been coming and going for awhile. HMMMM.
Thank you for your guidance and time. Happy Valentines Day!!!!
Jacklyn
PS- My daughter stated, after I crossed the finish line," Mom, i'm the proudest daughter there is! I love you."
Who needs a medal with a comment like that from your daughter...how cool!!!!!!!
I want you to start following the get faster plan "workout schedule" this week without the intensity but YES to the order, etc. Next week we can start toying with the concept of some Z3 / Half Marathon Pace efforts (Z4 is off limits for you). Please be careful with that big toe...you might need a bit more arch support there...could be worth rolling the arch with a lacrosse ball pre run (not hard) and in the evenings when you think of it... Please keep me posted!
Jacklyn, no that was Coach Reader Error! Beginner Run Focus is okay...but we want to avoid Zone 4 stuff for the early part as we don't want to introduce any undue risk / stress into the process. Let's see how the first two weeks go being slightly conservative!
Currently on the bench for a week or so due to pneumonia. No I did not ignore signs of impending doom. ! Sorry Coach. It came on fast. Started Saturday. Energy wise i'm lucky if I can climb the stairs without a nap at the top. On antibiotics. This sucks. Beautiful weather right now and I get to look at it.
SO far the run focused plan i'm supposed to be on has been blown to bits due to my pneumonia. I'm starting to feel better. I felt like washing my bike today. Looked at some bike porn too. I am now on an inhaler. Cough much better. Thought I would get on the trainer tomorrow and gently test my fatigue level. Nothing too hard. I'm not ready to run yet. It still hurts to breath deeply. Sucking wind is out.
Cutting to the chase, I don't have a clue what to do to rescue this training block. Planning for a conservative restart next week (Tuesday) which is week 5 of the beginner run focused block. I'd be a fool to jump into that much work. HELP!!!!
Thanks Coach. I REALLY appreciate your help. Seriously!
Went for my first run in almost 2 weeks. Felt really good. Ran 2 miles at an easy pace of 11:05. RPE low. But my heart rate was sky high for the pace. 150"s. OUCH. No cough. Lungs aren't burning. Could have run farther but didn't feel the need to push it. Next week. Haven't tried my bike yet. That's tomorrow, on the trainer.
I have decided that I am just going to hack into week 5 of the beginner Run Focus plan. I transition into the swim camp 3/22. My half mary isn't until May 5th. I am going to be in Portland for the next 4 days. Went on a butt kicking ride yesterday because I am only going to be able to run in Portland. Took the QOM for the climb! It's not a huge climb but it's one of my favorites. My first QOM. I'm going to be getting a new pair of bike shoes too while up in Portland. WOOT WOOT!
Not sure how to hack into the plan. I am feeling really good. No booboos yet! I need to get in some speed work that's for sure.
Hope you are feeling better. The suns almost there. Hang on!
JM, sorry for the delay. Somehow keep missing you and a few others here.
I say yes to hacking the Run Focus plan but just follow the flow, not the effort. I'd rather see weeks 5-7 be quality interms of sessions done vs exactly hitting the numbers.
If you feel good, like on the bike workout, I could see you hitting a session, but more like hitting 1 bike out of the 3 for the week vs trying to hit them ALL.
Let's both plan on emerging well into the spring...and enjoy your trip!!!!
Had a great trip. Got a pair of Sidi bike shoes WOOT WOOT. I also got a pair of Hoka Bondi's. Boy do I feel retro wearing those. They remind me of my very first pair of running shoes when I was a freshman in high school. When the shoe manufacturers went from minimal to heavy,squishy, pillows. Taking the break in very slowly. Run/walk today for 3 miles. Hoping they will be my long run shoes. During my state wide shopping trip I also found out that I am know a size 12. Down from a 14 at the beginning of the NOS. The funny thing is I haven't lost a pound. Not from trying. So tally to date start EN size 18, 1 1/2 years ago. Not bad.
Feeling good. Ran everyday in Portland. Man I hate traffic! That shits dangerous! I understand the intent of your message. Thank you. In the beginning of April, after jury duty, I will be making a telephone appointment with you my dear, patient, guru of everything Tri.
I need help breaking the cycle of work-->injury-->recovery---------->repeat. I'm a hard worker and I think that's my problem. My husband says i'm the most dedicated athlete he has ever known. Nothing gets in my way. Not rain,sleet,snow or booboo's.
Have a great week. I hope you are feeling better. I'm starting to get the feeling that maybe you could use a couple days off too with ice cream.
Comments
Finally, I was able to do my FTP test today.
VO2 max 11/11/2014 01/02/2015
NP 285 NP 311
w/kg 3.58 3.88
HR 132 151
FTP test 11/11/2014 01/02/2014
NP 200 249
IF 1.15
Kind of goofed on the FTP test. Grabbed a higher gear at about 10 minutes and thought I could hold it. Nope. Lasted about 6 minutes. My cadence was totally falling off. Dropped to the previous gear and held on for dear life. The puddle on the floor indicated a good test.
Just thought I would report in. Looking good so far. Thanks Coach.
I am all about you doing the half marathon. The good news is, your training will have you ready. Let's make a note to reconnect in mid-March about how to adjust your training for the half.
Sounds good. I'm going to ease into the full run plan. I think another week at least with no soreness and i'm ready to jump in full speed.
Thank you, Sir.
Ok Coach. Can you please elaborate on what you meant by " more consistency"? I'm doing everything I can. Is there something I should be doing differently? I just figured out yesterday that I have been "running" for 1 whole year. Imagine that! I'm a little dumb founded and very pleased with myself. That alone is a huge leap.
Thank you!
Jacklyn
I'm just a mortal reaching for the stars.
Hey Coach P.
I need some help with structure this week. Friday is my birthday and my husband has taken the day off work so we can go on a LONG bike ride. We are aiming for 60+ miles. I gaurentee there will be a lot of climbing because we both like to climb. I'm not sure what to do with the bike rides scheduled this week. Could I move Thursday's bike to Saturday?
Thank you, Jacklyn
Thursday is day off...Friday ride long (replace Sat)...then the weekend long run on either Sat or Sun. Take a day...it's our GIFT TO YOU on your BDAY WEEK!!!
Pic of the ride please!!!
He is a great Hubby. He surprised me with a Garmin 920xt too! I'm a real triathelete!
Thank you for the day off. I can us it. Today's ride is totally mental health.
Loved the chat last night. I just have 1 question. In the first column you had consistency. What do you mean? What are you looking for to show consistency? I am assuming you have a metric in mind.
Oh, by the way. I LOVE my garmin. So far no connection problems. WOOT WOOT!
Thank you very, very much! I just made my 1 year anniversary of running. Never thought I would make it.
Stay safe and warm. Jacklyn
Hey Coach,
Next question. Rich has me jumping straight in to a run focused block due to the half mary that is first on my bating schedule. Any chance I can do 1 week of swim camp? I am cooked. My legs are always sore and achy. I have also had a huge amount of family stress in the last week and could use a change in pace. Don't want to stop and just take it off but the water is mentally soothing.
If not that's fine. Your my wonderful Couch. Oh, The NOS captains have been FANTASTIC! Couldn't have done it without them. I'm actually sad that the group is going to end.
Hope your kids are having fun in the snow!
Jacklyn
Yes SIR!
I'm having to pull my daughter out of public school and home school her due to bullying so severe that she wants to hurt herself so she doesn't have to go to school anymore. She's 10 years old! The school won't do anything. One boy even tried to stab her in the chest with a metal fingernail file. All my emotional energy is being given to her right now as we transition to a new plan. Thank you for understanding.
~Jacklyn
Howdy!
Checking in BY Thursday as ordered.
Feeling better. No swim camp because the YMCA "forgot" to tell everyone that they were shutting the pool for a week for maintenance. OOPPS. So I am taking this week as an unstructured week to reset and get some things done. Starting to get restless. Still pretty fatigued. Thought i was getting a cold yesterday but ok today.
My attitude was pretty bad last week. Very little sleep, poor eating etc. This week i am focusing on self care. Taking naps, good food, massage etc. My daughter is doing better too.
How do you want me to jump into the Beginner Run focused block?
Thank you for everything.
~ Jacklyn ( mere mortal ).
Sounds good. Have a family 10k next Saturday for Valentines day. We get hot chocolate at the end!
I don't plan on killing myself. I just want to go the distance and have fun. Did a 4 mile TM yesterday. Felt really good. Z3-4. I love my new watch. I'm starting to get the different numbers it's giving me. Pretty cool. I thought I would use the 10k to get my new V dot.
Should i cap the runs next week to 5-6 miles z2-3?
Thank you! I really appreciate your help and support. I'm starting to get really excited for the half Mary coming up.
Jacklyn
Some times extraordinary people have to do extraordinary things.
Groovy!
Sounds like a deal. My daughter is running the 1k with her dad. I love the fact that multi sport welcomes all ages and that it is family oriented. She is so excited. She's been "training" on the TM for 2 months.
She's a terrible runner. Just like her mom. But what I love is that it's not about style it's about spirit. Oh, the things we learn from our kids!
Have a great week ~ Jacklyn
Hey Coach!
I am officially a 10k runner! As requested, pictures are on instagram. You can see my daughter photo bombing me.
Run went well once I settled in. Took almost 3 miles before I relaxed and opened up. Then my times started to drop. Part of the slow start was that I picked up a 10 year old running buddy. His mom dropped him like a rock and left him to run alone. NOT cool. Poor little dude had never run that far. But got him through. 
Average pace 10:30. Finished 01:05:42. My goal was sub 1:10:00.
How do you want me to ease into next weeks Beginner run focus? The schedule is week 3. You said "no jumping". I accomplished 4 runs this week for a grand total of 16 miles run and 27 miles biked. No swim. Left great toe is bugging me again. Not sure what that's about. No swelling but tender at the base of the joint. Doesn't bother me when I run. It's been coming and going for awhile. HMMMM.
Thank you for your guidance and time. Happy Valentines Day!!!!
Jacklyn
PS- My daughter stated, after I crossed the finish line," Mom, i'm the proudest daughter there is! I love you."
I want you to start following the get faster plan "workout schedule" this week without the intensity but YES to the order, etc. Next week we can start toying with the concept of some Z3 / Half Marathon Pace efforts (Z4 is off limits for you). Please be careful with that big toe...you might need a bit more arch support there...could be worth rolling the arch with a lacrosse ball pre run (not hard) and in the evenings when you think of it... Please keep me posted!
Just to clarify;
You want me to load up the Beginner get faster plan not the beginner run focused plan that Coach Rich put me in?
Second question: Why is zone 4 off limits for me? I realize i'm a walking booboo.
Thank you, Sir.
Jacklyn
Hey Coach,
Currently on the bench for a week or so due to pneumonia. No I did not ignore signs of impending doom. !
Sorry Coach. It came on fast. Started Saturday. Energy wise i'm lucky if I can climb the stairs without a nap at the top. 
On antibiotics. This sucks. Beautiful weather right now and I get to look at it.
I hope your feeling better.
Jacklyn
Good morning Coach,
SO far the run focused plan i'm supposed to be on has been blown to bits due to my pneumonia. I'm starting to feel better. I felt like washing my bike today. Looked at some bike porn too. I am now on an inhaler. Cough much better. Thought I would get on the trainer tomorrow and gently test my fatigue level. Nothing too hard. I'm not ready to run yet. It still hurts to breath deeply. Sucking wind is out.
Cutting to the chase, I don't have a clue what to do to rescue this training block. Planning for a conservative restart next week (Tuesday) which is week 5 of the beginner run focused block. I'd be a fool to jump into that much work. HELP!!!!
Thanks Coach. I REALLY appreciate your help. Seriously!
~Jacklyn
Update s/p pneumonia ( please see prior post)
Hi from sunny, warm, dry Roseburg, Oregon.
Went for my first run in almost 2 weeks. Felt really good. Ran 2 miles at an easy pace of 11:05. RPE low. But my heart rate was sky high for the pace. 150"s. OUCH. No cough. Lungs aren't burning. Could have run farther but didn't feel the need to push it. Next week. Haven't tried my bike yet. That's tomorrow, on the trainer.
Feeling much better. ~Jacklyn
Good Morning,
I have decided that I am just going to hack into week 5 of the beginner Run Focus plan. I transition into the swim camp 3/22. My half mary isn't until May 5th. I am going to be in Portland for the next 4 days. Went on a butt kicking ride yesterday because I am only going to be able to run in Portland. Took the QOM for the climb! It's not a huge climb but it's one of my favorites. My first QOM.
I'm going to be getting a new pair of bike shoes too while up in Portland. WOOT WOOT!
Not sure how to hack into the plan. I am feeling really good. No booboos yet! I need to get in some speed work that's for sure.
Hope you are feeling better. The suns almost there. Hang on!
Jacklyn
I say yes to hacking the Run Focus plan but just follow the flow, not the effort. I'd rather see weeks 5-7 be quality interms of sessions done vs exactly hitting the numbers.
If you feel good, like on the bike workout, I could see you hitting a session, but more like hitting 1 bike out of the 3 for the week vs trying to hit them ALL.
Let's both plan on emerging well into the spring...and enjoy your trip!!!!
Hey Coach!
Had a great trip. Got a pair of Sidi bike shoes WOOT WOOT. I also got a pair of Hoka Bondi's. Boy do I feel retro wearing those. They remind me of my very first pair of running shoes when I was a freshman in high school. When the shoe manufacturers went from minimal to heavy,squishy, pillows. Taking the break in very slowly. Run/walk today for 3 miles. Hoping they will be my long run shoes. During my state wide shopping trip I also found out that I am know a size 12. Down from a 14 at the beginning of the NOS. The funny thing is I haven't lost a pound. Not from trying. So tally to date start EN size 18, 1 1/2 years ago. Not bad.
Feeling good. Ran everyday in Portland. Man I hate traffic! That shits dangerous!
I understand the intent of your message. Thank you. In the beginning of April, after jury duty, I will be making a telephone appointment with you my dear, patient, guru of everything Tri.
I need help breaking the cycle of work-->injury-->recovery---------->repeat. I'm a hard worker and I think that's my problem. My husband says i'm the most dedicated athlete he has ever known. Nothing gets in my way. Not rain,sleet,snow or booboo's.
Have a great week. I hope you are feeling better. I'm starting to get the feeling that maybe you could use a couple days off too with ice cream.
~Jacklyn
mere mortal reaching for the stars.