Erik Schlanger's Micro Thread
Hi All,
Question for you. I'm supposed to start the OS plan next week after having come off the HIM transition plan this week. I am new to EN and have not tested before. Should use next week to "test" so can establish zones for the bike and the run?
Hope this is an ok question to ask here.. Thanks very much for your help!
Erik
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Hi Coach P,
So I went ahead and adjusted to week 1 so I could test.. I did the bike and run tests as the plan spells out. I was going to continue with week 1 this week. Next week my overall plan shows I should be on week 3. Should I go ahead and skip to week 3 for next week. Let me know if I should do otherwise... Thanks for the help! I liked the testing, I feel like I have a good baseline to train to now...
Thanks!
Erik
Yes you can skip ahead to week three by adjusting your plan – enjoy the work!
Thanks very much! Have a great weekend!
Erik
Another few questions to bother you on, hope this is the right place to be asking this.
-On the run workouts of the OS plan there are various sets specified with some amount of rest, for example from Wednesday's run:
MS: 3 x 1 mile (4') @ TP/Zone4/Hard.
Should I be looking to walk the 4 minute rest or try to run it at say Zone 1? I feel like I'm slacking if I walk it but I can do the interval better if I do?
-Where might I look for a recommendation on which "color" stretch cord" to get?
Many Thanks! Happy Turkey Day!
Erik
What does the coach do? I personally run my interval then walk like 30 seconds to a minute...then I jog the rest of the time.
(1) because I am about to throw up but...
(2) because shorter, more serious rest, followed by the jogging seems the best. I get the low HR I want and still get to run a bit.
Let me know what you decide!
P
Thanks Very much! That helps a lot, I'll give you plan a try on the next run!
Erik
I'm going to need to knock off running for at least the next week. I'm having severe plantar fascia pain on my left foot. After seeing the PT today we decided I should not run for a week and see how that helps things. This has been a problem for me from last season. I have one foot good now and the other was doing better but is now worse than it ever was... Anyway...
My question for you is do you have any suggestions for modifying my WO's at least on the run only days? Perhaps another bike session instead of the run? I was really enjoying the runs too! I'm thinking I may need to stop running for more than a week as well...
I'll probably go and ask some questions on the macro thread side too b/c I think the half marathon I was planing on 25-Jan at the end of the OS is at risk now too...
Thanks!
Erik
PF can really be a bear, it's something you have to treat every single day, from the minute you wake up sometimes even in bed with one of those night splints. I wish you luck!
First, thanks for the information above. I apologize for not thanking you weeks ago!
So I am now starting to get out of run jail. I feel like I'm in half way house or something. :-) I have been dealing with PF pain, which is much better now. Still not perfect but my PT and I think well enough to start running again. I have done 2, 2 mile runs in the last few weeks. I'm trying to ease back in to running so i don't aggravate things again.
I don't always know if the run has aggravated the PF problems until hours or a day after the run. So while I might be able to do an hour run say tomorrow I'm concerned about doing it and causing more problems. Hopefully that all makes sense. I'm looking for a way to ease back in to running and hopefully still achieve my goals. I have been adding an extra bike each week so I don't think my overall fitness has suffered that much but I'm sure whatever run speed I gained before the last month I have now lost. :-(
I'm not sure if this all goes here or on the Macro thread, but I thought I would try it. I just ended the NOS and my TSR now has me in swim camp and moving to the HIM plan to compete in IM 70.3 Texas which is on 26-April.
How should I modify the running in the HIM plan to get back in to it? Also, I'm trying to decide if it's realistic to get the running back by the race without jeopardizing my real A race this season of IM Boulder on 4-Aug.
I did find this page on the wiki:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Run+Re-Entry+Protocol
I would love your thoughts and advice on the subject. Very much appreciate your help!
Thanks,
Erik
Ideally we have you running consistently by early march at which point we can talk proper training until then you are out of run jail but still on run probation!! Make sense?
Thanks,
Erik
Hi Coach,
Thought I would check back in with you on transitioning from the run re-entry protocol to the HIM plan that I started this week. I am on week 11 of the plan now, looking for IM 70.3 Texas on 26-April. I will need to see how my running feels and if I can make it worth my time to do the race. I am on about week 8 of the re-entry plan right now. I am also trying not to run 2 days in a row right now. My run for the last two sessions has been 40-45 min total of 5min walk, 8.5-9min run. My pace on the run has been high Z1 to Z2...
How do you suggest I move from the re-entry protocol to the HIM plan runs? More specifically how should I alter the runs in the plan such that I'm not running 2 days in a row? I think I need another week or two before I am ready to try running on consecutive days. The plan has runs on multiple days and not sure which might be the best to skip or otherwise move around.
Thanks for your advice and help!
Erik
Honestly though, Tues/Thurs/Su seems the best to me as it's closest to the regular run program...and let's you get in a good run on Sunday without messing up the longer bike on Sat. But let me know what you think.
Basically I'd like to see you shift the runs such that your Thursday one is getting longer. So you could go from 3x45' to 2x40' and 1x60' (long one = Th) and then we continue building up from there. You might also want to consider some pool running (15' to 20') at the end of your Swim sessions on Monday/Friday, as that can help add to total run time without the physical cost of pounding.
What say you?
Thanks for the continued help and support. I am happy to report that I think my run is almost back. My Thursday long run is up to 80-90 mins and improving.. I'm also working towards running 2 days in a row, ran yesterday and today and feel good so far...
Time for the question....
Life is starting to impact my weekend WO's. This weekend I have a Boy Scout camping trip with my son which means that I will not be able to ride either Sat or Sun. I could maybe get a run in over the wknd. I could extend Wednesday's ride and could also get a ride in on Friday morning (2hrs, maybe 3 but I don't know if that will fit). I could use some help on how to juggle the WO's to salvage things as best I can. I am in the HIM plan right now wk 16 though I will likely choose not to do IM 70.3 Texas as I don't think my run fitness is where I want it.... We'll see... After the HIM plan I will enter the IM plan for a build to IM Boulder in early Aug. There will be several wknds which I am going to be camping with my son in the coming months so I need to work up a general plan of how to juggle the WO's on those wknds... Any advice would be great!
Thanks as always!
Erik
Here's what I think:
+ if you are going away next weekend, then the weekend before I would plan on two longer rides, mostly by extending Sunday. This buys you some wiggle room.
+ I would then move the FTP ride from Wednesday to Tuesday, and that ABP ride to Thursday.
+ Friday becomes a bonus ride session if that fits your schedule, or you could do your long run here.
+ if cycling is the priority that I would probably put the long run on Wednesday, making sure to brick off the bike on Tuesday Thursday and here in a little bit Friday.
No that in this set up, you're probably only swimming on Mondays. If you're worried about the swim, you might want to invest in some swim chords as you can do those 10 to 15 minutes a day during the week to stay sharp on these busier weekend periods.
As for your 70.3, I say it's totally up to you. There's nothing wrong with going down there and getting in a good early-season race under your belt. Even if you run fitness isn't peak, most people can't use the run fitness this early in the year because they don't remember how to race. :-) you might be somewhat surprised. Keep me posted.
Erik
I'm in need of a little advice on these final weeks leading up to IM Boulder. I should have done camp week last weekend (27-June) but due to family commitments I had to delay it to this weekend (4-June). I'm planning to take tomorrow, Monday, off as a recovery day. I was thinking about just popping back in to the plan where I should be on week 17. That would give me the RR run Thursday and I would just skip Monday as a recovery day. Does that seem reasonable? I'm a little concerned about the volume on that RR run since I only did 1hr15mins today (If I had done camp week when I was supposed to I would have had a 1hr30min run last week). Anyway, I think I'll be ok since the RR run is mostly at Z1 or Z1+. My long runs have not been great recently, I've had a hard time keeping the Z2 work let alone the final push being faster than that. I'm not sure what it is, the weather has finally changed here and we are having the HOT Austin summer i'm used to but. It's been hotter for the long runs recently than it had been and I think that's affected me. Anyway, some advice would be great! Hope all is well with you and that you and your family had a great 4th!!
Thanks,
Erik