Bob Smith Micro Thread

Bob Smith · October 25, 2014 8:07PM

Hi Coach P. I am starting my 14 week OS plan on Monday 10/27. What I need help with is at the end of week 2 on 11/9 I'm signed up to run a half marathon. How should I re-arrange week 2 to support running that race? Thanks!

Coach Patrick · October 28, 2014 9:21PM

Bob – we can certainly rearrange that week for you, but what are your goals in the event?

Bob Smith · October 28, 2014 9:32PM

I would like to go sub-2. That would be about a 3.5 min PR. I feel like my run fitness is better than it has been for either one of my other halves. I've only run 3 stand alone halves with my PR being about a 2:03 and change.

Coach Patrick · November 2, 2014 8:27PM

Do the regular week through Thursday but bike only on that day. Friday is a short run of about 40 minutes: 20 minutes easy, 12 minutes ago pace (aim for 1:57), then cool down.

The most important thing you can do is dial in your pacing plan between now and the race. See the wiki for guidance.

Bob Smith · November 2, 2014 8:44PM

Hi Patrcick, thanks for the response. I think there was some auto correct going on in your response. I didn't understand "12 minutes ago pace (aim for 1:57)" I think you mean 20 min at race pace (aim for 8:57), correct? Cause there is no way I can run a 1:57 mile pace!!

Thanks.

Coach Patrick · November 3, 2014 7:50AM

Yes, total auto correct error. Not to mention late-night fatigue. :-) Yes I meant 12 minutes at goal race pace… You got it!

Bob Smith · April 12, 2015 4:50PM

Hi Coach P. I need some help restructuring part of my season plan. I'm currently on the short course plan ending on 6/14. I have an Oly scheduled that weekend. I'm still planning on doing the Oly but I don't want to focus on it. I have been feeling some cumulative fatigue lately so what I would like to do is take this week as an unstructured week. Then drop in to the Half Iron plan ending on 7/11. I'm racing Muncie that weekend. Then I would like to take an unstructured week after that and drop in to the Full IM plan ending with IM Chattanooga my A race. What are your thoughts?

Also, I will be on vacation the week of 4/26 and will only be able to run and some ocean swimming. How should I structure that week to get work done?

Thanks Coach!

Coach Patrick · April 13, 2015 9:05PM

Bob, I have asked Coach Rich to come in here and give you some input on what the year should look like with your changes. While you wait, I think the week as rest is ok (maybe load up swim camp plan as a target?)

Once you drop in your HIM plan let me know what week falls on your vacation and I can deconflict it, Thanks!

Coach Rich · April 14, 2015 12:17PM

Posted By Bob Smith on 12 Apr 2015 04:50 PM
Hi Coach P. I need some help restructuring part of my season plan. I'm currently on the short course plan ending on 6/14. I have an Oly scheduled that weekend. I'm still planning on doing the Oly but I don't want to focus on it. I have been feeling some cumulative fatigue lately so what I would like to do is take this week as an unstructured week. Then drop in to the Half Iron plan ending on 7/11. I'm racing Muncie that weekend. Then I would like to take an unstructured week after that and drop in to the Full IM plan ending with IM Chattanooga my A race. What are your thoughts?

Also, I will be on vacation the week of 4/26 and will only be able to run and some ocean swimming. How should I structure that week to get work done?

Thanks Coach!

Bob,

When I did your original TSR for you, you said you were racing Steelhead, not Racine. Please submit this change in your schedule to me via the Triathlon Season Roadmap link under the Training tab above, so I can plan this out for you more formally. Thanks.

Bob Smith · April 14, 2015 12:50PM

Thanks Coach Rich. I did change from Steelhead to Muncie. I thought Steelhead was a little too close to Chattanooga. I will resubmit my plan tonight!

Bob Smith · April 17, 2015 8:26AM

Hi Coach P. Coach Rich has finished reworking my season plan. I will be taking a vacation during week 10 of the Intermediate Half Iron plan. I will be gone Monday -Friday of that week and have access to run and ocean swim. How should I hack that week?
Thanks!

Coach Patrick · April 20, 2015 4:55PM

Bob, you have two options, depends on your focus. If it's the bike, then I would adjust pre-vacation week to be 4 vs 3 rides...then on vacation week you would recover on Monday (travel), then Tues-Friday you only "need" to get in a long run if you can, other days are either a 45' steady run or swim in the ocean. If long run isn't an option, save it for the return weekend as Ride and Run on Sat or Sun as you can.

If you aren't worried about the bike, then it's a regular week before you leave and on vacation you can do a bit more "longer running" as in up to 1hour sessions steady. If you can do the long run while out there, then follow the guidance above.

Make sense?

Bob Smith · September 30, 2015 6:35AM

Hi Coach P. Just finished up IM Chattanooga. What a great time with the team. Didn't have the run I wanted because of stomach issues, but biked to the EN plan and hit all my numbers. More on that in a RR. What I need your help with now is, what plan/training should I be using between now and IMFL in 6 weeks? My season plan just said we'd talk about this when Chattanooga was done. I was going to free form this week and would like to get back on a plan by next week. Thoughts?

Coach Patrick · October 1, 2015 6:04AM

Bob, nice work...a few things (as I don't have your RR yet) .

1 = recovery plan. Load it to end in 4 weeks and follow it now for week 1.
2 = solve that stomach issue. Lay it out there for the Team and let's get it fixed ASAP...so you can practice next few weeks.
3 = Head to wiki, self coaching and find the Revenge Race Protocol to read up on that...

In addition to the above, post a link to your bike file / run file on Strava please. Also let me know if you have any injury / potential issues...thanks!!

Let's do this!

Bob Smith · October 2, 2015 8:06AM

Hi Coach P. Thanks for the input. I will put up the stomach issue to the team ASAP. As far as injuries, none, I'm feeling really good after Choo. No issues at all. As for my data, I don't use Strava, but I have all my garmin files, can you use those? Thanks! We'll be stalking you in Kona!

Coach Patrick · October 14, 2015 9:15PM

Bob, yes, you need to get me the garmin files for review...email them to me here: patrick.mccrann@gmail.com and then let me know using the blue icon at the bottom of the site so I'll go look for them!

Coach Patrick · February 10, 2017 3:03AM

Bob, good to talk with you today. No worries on the lack of motivation...IMFL has that affect on more than a few folks!!!

Targets right now are as follows...

Feb:

1 swim a week
2 spin classes a weeks
3 runs a week

March:

1 swim a week
1 spin classs + 2 trainer rides a week
4 runs a week March +

April:

Optional (1) swim a week.
4 bikes a week (2 spins, 2 trainers)
5 runs a week (2 are short bricks off the bike)

Re the Sufferfest videos (view here) looks like they put you on an app to use them. Not sure if you want to fork over that money @ $10/mo, but if you are paying for a spin class this could be a net positive. Let me know what you think!

~ Coach P

Bob Smith · February 10, 2017 8:35PM

Hey Coach P, that looks awesome! Couple quick questions, what kind of bike and run volume would you like to see? In other words how long should the runs be and how long should the bikes be for Feb? And lastly, what was the name of the Sufferfest video you recommended? Grinder?

Thanks!

Coach Patrick · February 11, 2017 3:30AM

@Bob Smith - Good question!!! The runs right now are pretty good So here's what I think:

Feb:

1 swim a week ~ 2500.
2 spin classes a weeks: 2 x 45'
3 runs a week: (2 x 30, 1 x 60).

March:

1 swim a week ~ 3000
1 spin class @ 60' + 2 trainer rides a week @ 45' to 60'.
4 runs a week March (2 x 30, 2 x 60)

April:

Optional (1) swim a week ~ 3000
4 bikes a week (2 spins, 2 trainers): All at 60' please...it's bike month!
5 runs a week (2 are short bricks off the bike) 2 x 20, 2 x 45, 1 x 60.

Coach Patrick · January 10, 2018 6:47PM

Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

Your Notes

Ran the Vegas Marathon on 11/12 and pretty much have taken off since that race. Plan on starting the OutSeason plan on 1/8 to finish on 4/15. I am also planning on IMFL after IM Louisville so after Louisville I will ping your for guidance getting from Louisville to Florida.

Your Races

Ironman Louisville (2018-10-14) #IMLou_18

Season Update

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

Last updated by Coach on 01/10/2018
On 1/8/2018 Load the Beginner OutSeason (Bike Focus) Plan, 14wks to end on 4/15/2018
On 4/16/2018 Load the Swim Camp to end on 4/29/2018
On 4/30/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 6/10/2018
On 6/11/2018 Load the Intermediate EN*Full to end on 10/14/2018
On 10/15/2018 Load the Intermediate Post Ironman Transition Plan, All Levels (4wks) to end on 11/11/2018

Coach Notes

Great to hear from you...I hope all is well!!! Here are my thoughts for you...

Bike is your friend.
Run is all about frequency...keep it short...maybe just 3 miles at a time (so split the weekend run).
The OutSeason Plan is broken into three phases, so focus on Phase 1 as just getting back into it / easy. Then in Phase two you can be a bit more intentional, maybe pushing the Bike WKOs to L2. Then we'll see what the end of the OS brings for you.
Let me know what your Body Comp goals are so we can have that linked up here as well!

Let's get to work!

~ Coach P

Bob Smith Micro Thread

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