Brian Boyl's Micro Thread
Coach Patrick,
First, thank you for the phone call, I will get back to you soon!
In the macro forum, Coach Rich and I established a big picture strategy for the NOS that works with my schedule. It goes something like this:
Monday: Hard Bike, Moderate Run
Tuesday: Hard Run, Moderate to Hard Bike
Wednesday: Easy Run
Thursday: Hard Run, Hard Bike
Friday: Moderate Run.
Weekends: Off.
It's not as ideal as your off days split apart, but for my SAU, weekends are for family.
Monday, Wednesday, and Friday are done indoors because my gym has child care. Those days I am limited to two hours total (at the extreme) and no more than one hour on the bike. The bike has power meters so any power workout is possible. Tuesdays and Thursdays are usually outdoors with ample time (anywhere from 2.5 to 4 hours). Rich suggested that I invert many of my bricks so the run is first, allowing my run to be crisp and strong. Sometimes this will be possible, often it will not. I'll do it when I can.
As for this coming week, NOS week 3, I've juggled the workouts to arrive at the following plan (please keep in mind that Tuesday is Veteran's Day and will probably be a gym day - only Thurs is outdoors with ample time this week).
Monday:
Ride, 60 (! Tuesday's):
2 x 12' (4') @ 95-100%/Zone4/Hard (249-262w, 153-162bpm).
Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard (210-223w, 146-153bpm).
Run, 35 (M Thursday's):
Accumulate 12' of Hills at 2% to 4% grade @ MP/Z2/Steady (8:35/mi, 7.0mph, 133-152bpm).
Remainder is @ MP/Z2/Steady (8:35/mi, 7.0mph, 133-152bpm). Finish with 3 x 20" Strides @ IP/Z5/VeryHard (7:41/mi, 7.8mph, 171-174bpm).
Tuesday:
Ride, 60 (M Thursday's):
7 x 2' (2') @ VO2/Zone5/Very Hard (288-315w, 164-167bpm).
Remainder of any time you have available (if any, not required) @ 80-85%/Zone3/Mod-Hard (210-223w, 146-153bpm).
Run, 50 (! Wednesday's):
3 x 1 mile (5') @ TP/Zone4/Hard (8:00/mi, 7.5mph, 159-169bpm).
Remainder of run is how you feel, but try to accumulate time @ MP/Z2/Steady (8:35/mi, 7.0mph, 133-152bpm).
Wednesday:
Run, 35 (L Tuesday's):
30' @ EP/Z1/Easy (10:00/mi, 6.0mph, 111-133bpm) + 3 x 20" Strides.
Thursday:
Run, 70 (M Sunday's):
2 miles @ HMP/Zone3/ModHard (8:17/mi, 7.2mph, 152-159bpm),
1 mile @ LRP/Z1/Easy (10:00/mi, 6.0mph, 111-133bpm) to recover, then
2 x 1 mile (4') @ TP/Zone4/Hard (8:00/mi, 7.5mph, 159-169bpm) or best effort.
Remainder of run is how you feel, but try to accumulate time @ MP/Z2/Steady (8:35/mi, 7.0mph, 133-152bpm).
Ride, 75 (L Saturday's):
2 x 12' (4') @ 95-100%/Zone4/Hard (249-262w, 153-162bpm).
MS2: 2 x 15' (2') @ 80-85%/Zone3/Mod-Hard (210-223w, 146-153bpm).
Friday:
Run, 50 (L Saturday's):
Steady run as MP/Z2/Steady out (8:35/mi, 7.0mph, 133-152bpm),
HMP/Z3/Mod-Hard back (8:17/mi, 7.2mph, 152-159bpm).
I just wanted to put this out there so you know what I'm up to, and to see if you concur with my arrangement for next week.
Thanks for your time! I'll talk to you on the phone soon!
Brian.
Comments
Got it: I guess I was focusing effort on Tues and Thurs, and it's more prudent to distribute the effort more evenly in order to achieve success. Also, I was probably avoiding my long run on a treadmill day, but because Tuesday's an indoor day, your arrangement sounds like the best way to go for next week.
If I really wanted the long run to be on one of my outside days (Tues, Thurs) would the following work for a particular week?
Monday: Moderate Bike, Moderate Run
Tuesday: Long Run
Wednesday: Moderate Bike, Moderate Run
Thursday: Hard bike, Easy Run
Friday: Moderate Run
In other words, move my Tuesday bike to Wednesday in order to leave Tuesday just a long run. It can't work for next week, but may in weeks following - especially if runs get longer.
Thoughts?
Brian.
I'll probably experiment a little with a long run Tuesday or stacked workout Tuesday to see which approach produces the best results.
Thx for the feedback!
I don't know if this is a micro or macro thread question, but here it goes: I'm hammering away at NOS and loving it! Thanks! I have a set schedule so things are working out well. But I expect that to change in a few weeks: I'm a professor and I will be on break for four weeks starting December 15th. For most people that free time would great news for their workout schedule, but for me it's the opposite: I'll be spending time with the family and traveling. I'll see how things go, but I doubt I'll be able to maintain the five runs and three bikes per week of the NOS. However, I might be able to squeeze in three runs and two bikes per week. At the bare minimum I'll probably be able to do three runs per week (no bikes).
During the break I'd like to, if at all possible, maintain my run fitness - I have no delusions that I'll be making much in the way of improvement during those weeks. My question is this: In order to maintain my run fitness, what would be the bare minimum that I'd have to do? Would I be able to maintain bike fitness with just two bikes per week? Finally, what should I be rolling back into when I come back from break? NOS again? JOS?
Thanks!
1 - FTP run as Warm up, 2 x 1 mile (4' rest) done.
2 - Tempo run as Warm Up, remainder in Zone 3 / HMP.
3 - Easy run with strides...Zone 1 to Zone 2, some pick ups at the end.
Bikes -- if you are in a spin class, just do _that_ class then run as directed...eat right, sleep in, and enjoy the break!
Sorry, still kinda noob: Is FTP run a Z4 and Tempo a Z3?
I was looking at my 2015 races and noticed that my first race is a month earlier than I had expected (they upped the date from previous years - dunno why). It will be a sprint like distance on March 8th, 9 weeks from today. Coach R originally suggested that I roll out of NOS into a GF routine in prep for that race when NOS ended, but now I'm wondering if I should roll out of NOS earlier because the race is earlier. I know this may be more of a "macro" strategy question, but it affects my immediate training so I thought I'd hit you up with the question first.
An additional question: The NOS had five run days, three bikes, and two (pseudo, now actual) swim workouts. Is that the same distribution for the GF plan? The reason I ask is that I need to make my schedule arrangements now for my training until May. If the training plan is similar, I might be shooting for a training schedule such as the following (with a few more swim days):
Monday: Light swim, run (60min), bike (60min)
Tuesday: Hard swim (masters), long run (up to 90 min)
Wednesday: bike (60), run (60)
Thursday: Hard swim (masters), longish bike (90 min), run (60)
Friday: Medium swim (50min), run (60)
Sat & Sun: Off for family.
Would I be able to insert the GF plan into a schedule like this? Would this a reasonable arrangement for a weekends off plan?
thx,
BB/
I would look at it like this:
Monday: bike (80min), run 40-60. -- this is the Saturday Main Bike.
Tuesday: Hard swim (masters), long run (up to 90 min) -- Long run is steady, no real flash.
Wednesday: Medium swim (50min), bike (60) -- This is an FTP bike.
Thursday: Hard swim (masters), FTP run (60) -- This is the Wednesday Run
Friday: Steady bike (60-90 min), run (40-60) -- So Zone 2 to zone 3 bike (at the end), followed by a brick run in Zone 2 (building at end if you feel good).
Sat & Sun: Off for family.
I removed a run after the long run day (you'll need a day) and put the friday swim to Wed to get a bit of recovery after the long run.
Let me know what you think!
~ Patrick
Thanks for the feedback! Good to know I can pull up a plan at any time.
The 3 swims in the middle of the week is something I hadn't thought of and works well with my schedule. Only 4 runs also takes some pressure off. The challenge would be the 60+ minute bikes on Monday and Friday: I'm limited to 1 hr because they're within the context of a gym spin class (that I essentially use as a trainer ride) due to child care constraints. My Thursday schedule allows for a 2 1/2 to 3 1/2 hr hunk of training where I can place a run and a 90 minute outdoor or trainer ride. This is why in the early part of the NOS, I was doing my Sat stuff on Thursday. Tuesday has flexibility too (about 2 1/2 hr max, could be outdoor), but I like reserving that time for the long run.
Your schedule is def workable, but I think I'd end up shanking the Monday and Friday bikes consistently. Not by much, but those extra minutes are the toughest and most valuable ones!
I know my schedule is a little odd (no weekends, weekday morns, gym constraints three days a week), but it's what I got!
Again, thx for your feedback. It's all very helpful!
I've been on the Short Course plan for the past few weeks (a little hacked, due to some vacation days). I'm currently in week 13 and noticed that the plan does a little taper this week and then enters a test week next week - in week 14. I have my first race at the end of next week (March 8th - a sprint - 500M swim/16mi bike/5k run), and a test week doesn't really seem correct. Also, I'm thinking that the little taper this week is not well suited as well. (I would expect my taper to be next week). What would you suggest I do at the tail of this week and as a taper week next week?
BTW, this will be a "B" race, not an "A".