Melissa -- plse get me your weekly totals of running ( like 3x3.5, etc) and do it week by week since like 1/1/15. I don't know when your race is, but speed is only after you get to 100% with the running -- roughly 1/3 of your total training time or about 25 miles per week. I am happy to chat, schedule me up: http://meetme.so/patrickmccrann
Patrick, Per your reply on January 7, I started the walk 4'/run 6' progression for three weeks. On 1/28 I walked :40, 1/29 I ran 3.2, ran 3 miles on 1/31 and Sunday, 2/1 walked/hiked 1:50 = 6.2 miles run + 2.5 hours walking. This past week Wed, I ran 3.5, Thurs, ran 3.5, yesterday ran 4 and today ran 4 = 15 miles. My foot feels pretty good and I'm keeping up with my stretching which helps greatly. I appreciate your input and guidance. Sincerely, Melissa
"A" race is IM CHOO, Lake Logan 70.3 in August and various other events. Stay healthy, get stronger!
Patrick, Is there a better place or different title I should be using to bring my questions to your attention? What are thoughts on running before the bike workout. I can get to the Y :30 before they open and start my day. Thanks! ??
MG - Sorry to take so long...crazy week here! I was on the phone until midnight last night with the Left Coast. You'd think I was a surgeon not a triathlon coach!!
I'd like to see you get up to 20 miles a week of running before we make any changes...so running before the Y workouts is fine...frequency first, always.
Major points to you for being so diligent with the build up...that's not easy I know!
Thanks Patrick. I've been so fortunate in my racing "career" to have had very little injury and running is my favorite thing to do so ..... This week I'll get 20 in and will strive for it next week as well. Have a great weekend!
Hi Patrick, Well, I got the 20 in for one week then went to Florida to see my stepdad and only ran twice no cycling. Returned last Thursday with a cold so no cycling and running until this morning. Ran 30 minutes and right now on the bike for 30 minutes; keeping it short so I don't relapse. My plan is to start back in tomorrow where my plan is. Thoughts contrary to that? Questions: 1. Because I live and run in a hilly (Western North Carolina) area when I hit a hill that slows me down what is my goal at this point? Keep my heart rate the same as it was before reaching the hill by slowing down? Power hike the hill to get up it quicker? 2. Should the majority of my running if my ankle will allow be on hard pack gravel or pavement instead of trails? I did notice when training for my last ultra I did the majority of my running on trails and my speed was definitely lacking. 3. Coach Rich has given the go-ahead for me to do a century on June 7 and then I'm going to attend a training camp the next weekend in Chattanooga. I so, so wish I could attend EN's camp but my husband was laid off and I definitely cannot swing the fee. Just sent Rich a message letting him know I'd also like to add in a rolling somewhat hilly metric on April 25. I can't believe I'll be ready for a century in June but I'm trusting him and my training on that!
Melissa, sounds like you and I have been crossing paths online for a while...sorry for that!
Your plan to start back in is fine, just cautiously as you are doing right now...
Given your comeback situation I am less worried about any particular zone as I am about consistency and durabilty...zones will come but they simply aren't a priority right now. That said, a 100% healthy runner would hear me say that we'd stay in your zone for that workout as best as you can.
Hills are essentially running on steroids; you are already doing a ton of work just by being on them. Running hard on a hill (up or down) is really only for the strong.
In terms of selecting a place, I am less concerned about hardpack vs trails as I am about a flat, safe place for to run. Do you have access to a track or flat area to do some basic running in "Safely?" -- I used to go to the local high school when I was in rehab mode. If that's not the case, then I would plan on a variety...again, keep it easy so our goal of consistency is met first.
How does that sound? If you'd rather talk, feel free to reach out to me either directly or in tomorrow's midday conference call!!!! My phone is (617) 513-3830 Cell Phone (EST Time).
Hi Patrick, Well, I have two weeks of 20 miles per week. Late last week my ankle/tendon was sore but I think that was actually due to cycling on the Lifecycle at the Y. I got in a ride on my road bike per plan last Thursday and then 36 on Saturday and had little to no discomfort. 5 mile road run on Sunday was tiring but not painful. Yayy! You had asked me to let you know when I had a few 20 mile weeks under my belt. I have not tested in the run or done any speed work to date. Please advise. Thanks! ??
Woo hoo!!! I think we are right on track. Here's what I am thinking:
+ We continue to build your run through end of OS and Swim camp area. + We aim for a test (only if 100%) at the start of the HIM plan the week of 4/27...but we don't _have to_ test. + By week of 4/27 you should be ready to rock it out on the actual intervals; might be more Z3 vs Z4, but we can deal.
Between now and 4/27, continue running by frequency (4 to 5x a week) but start compiling into one longer run. So like 30 / 30 / 50 / 30 / 30. Then 35 / 30 / 60 / 30 / 35, etc. Goal would be to have the long run up to about 60' by 4/27...but still no real intensity until then.
When you say 30/30/50/30, are you talking in minutes? In order to get in 20 miles running the last few weeks I've had to run longer than those times because I don't run a :10 minute mile, especially on the trail or where I live. The best I can pull off on the road (currently) is 11:30's.
I like the looks of your other suggestions, sounds like a great plan but just wanted to verify this.
P.S. My ankle has been swollen and painful this weekend. I think I've done too much too soon so doing your plan, if minutes is what you referring to would probably be best. Ankle has been aching during the night. Of course I've not been giving it the attention I received during PT although I've been doing the hip, glute stretches/strengthening.
I hope that dropping back on the time running will do the trick. I've done a few hour + runs per week the last few weeks. Dumb.
I spoke to my PT to let her know I slacked on my foot/ankle stretches/strengthening and what my symptoms are. She suggested I get back to doing what I was supposed to and see if that helps.
In order for me to get my running up to "speed" and the volume to move to the next phase. Should I stick to the frequency of 5 days even if my plan calls for biking only that day? FYI - when I run 30 minutes, I only cover about 2.5 miles.
Melissa, yes to getting back and yes to the "stick to the re - entry plan" as in, run either in the AM before any real workout OR shorten the bike time to make sure you can get the run in (either before or after, whatever works for you).
Staying active while you continue your self care will be critical!!!
Just checking in about my running. I've been getting in 4 runs per week with the longest at 6 miles at a 10:34 pace which I felt was great for me. It was on the road and seems the road is the surface that doesn't hurt my tendon post run. Cycling is going good. Although plan said just an hour last weekend, I had a friend that went 60 with me. Felt stronger on the climbs. Swimming is going well. Not my favorite discipline so I'm in the process of changing my mindset about it. I've not swam since training for B2B in 2012. After the last two weeks, I managed to do the 1000 m time trial in 17:46 so was happy about that. For some reason, swimming comes easy to me although I don't have a background in it. During my run today of an hour, I did 4 20" strides. Foot is tender but feels alright right now.
May I start adding speed or more distance in the run? Thanks.
Melissa - that's fantastic! I'd rather say distance first vs speed, as any issues will arise slowly. Can we start to build you up to 30 miles? I will need to go back to checking your Triathlon Season Roadmap to be 100% sure....
I can sure try for 30! I think what I'm really curious about is doing the testing so I know what my zones should be unless you don't think I need to be concerned about that now. I just don't want to get used to running slow which for me will translate into racing slow. What are you're thoughts on the run/walk ratio? I saw in triathlete magazine about running 4 minutes, walking 1 or running 1 mile walking 1 minute. Not sure how or if to proceed with that. I would appreciate you checking out my Season Roadmap and weighing in.
Melissa it's less about speed now as it is durability and making sure that you can handle the basic stress...time for speed will follow. I say that you plan on run walk / minimal intensity for about 4 weeks....with your half being in July, we have time before we need to do anything drastic.
So for now, I would shoot for 1 mile / 1 minute, with the 1 minute being a brisk walk...but if you need to adjust that, then do it!
Melissa, sorry for missing this several times...camp was crazy last week. Given your half isn't until August, yes, stick to the plan. Instead of a test, look to track distance covered each week or #of times run or total time running as good metrics!
Wanted to touch base with you about my run test today. This is the first test I've been able to do this season and happy to report that my foot feels nothing! Good news!! I ran on the local high school track. I warmed up for 1.5 miles then started my HR monitor for the next 3 miles. My avg HR was 162. My max HR was 178. My average pace was 9:46. It was tough. I didn't leave anything out there and pushed the last lap to finish strong AND tired. I look forward to doing the interval sets prescribed in the plan now.
BTW - I emailed you and Rich this past week to catch you up on my progress.
Darn. I just realized I tested on the track for 3 miles, not 3.1. How would I convert the 1600 meters to one mile? My math is horrendous! On the bike, per recent testing zone 2 went from 123-141 to 113-129. That seems pretty dramatic. Thoughts?
Comments
Patrick,
Per your reply on January 7, I started the walk 4'/run 6' progression for three weeks.
On 1/28 I walked :40, 1/29 I ran 3.2, ran 3 miles on 1/31 and Sunday, 2/1 walked/hiked 1:50 = 6.2 miles run + 2.5 hours walking.
This past week Wed, I ran 3.5, Thurs, ran 3.5, yesterday ran 4 and today ran 4 = 15 miles.
My foot feels pretty good and I'm keeping up with my stretching which helps greatly.
I appreciate your input and guidance.
Sincerely,
Melissa
"A" race is IM CHOO, Lake Logan 70.3 in August and various other events. Stay healthy, get stronger!
Is there a better place or different title I should be using to bring my questions to your attention?
What are thoughts on running before the bike workout. I can get to the Y :30 before they open and
start my day.
Thanks!
??
I'd like to see you get up to 20 miles a week of running before we make any changes...so running before the Y workouts is fine...frequency first, always.
Major points to you for being so diligent with the build up...that's not easy I know!
This week I'll get 20 in and will strive for it next week as well.
Have a great weekend!
Well, I got the 20 in for one week then went to Florida to see my stepdad and only ran twice no cycling.
Returned last Thursday with a cold so no cycling and running until this morning. Ran 30 minutes and right now on the bike for 30 minutes; keeping it short so I don't relapse.
My plan is to start back in tomorrow where my plan is. Thoughts contrary to that?
Questions:
1. Because I live and run in a hilly (Western North Carolina) area when I hit a hill that slows me down what is my goal at this point?
Keep my heart rate the same as it was before reaching the hill by slowing down?
Power hike the hill to get up it quicker?
2. Should the majority of my running if my ankle will allow be on hard pack gravel or pavement instead of trails? I did notice when training for my last ultra I did the majority of my running on trails and my speed was definitely lacking.
3. Coach Rich has given the go-ahead for me to do a century on June 7 and then I'm going to attend a training camp the next weekend in Chattanooga. I so, so wish I could attend EN's camp but my husband was laid off and I definitely cannot swing the fee. Just sent Rich a message letting him know I'd also like to add in a rolling somewhat hilly metric on April 25. I can't believe I'll be ready for a century in June but I'm trusting him and my training on that!
Thanks for your guidance I appreciate it!!
??
Your plan to start back in is fine, just cautiously as you are doing right now...
Given your comeback situation I am less worried about any particular zone as I am about consistency and durabilty...zones will come but they simply aren't a priority right now. That said, a 100% healthy runner would hear me say that we'd stay in your zone for that workout as best as you can.
Hills are essentially running on steroids; you are already doing a ton of work just by being on them. Running hard on a hill (up or down) is really only for the strong.
In terms of selecting a place, I am less concerned about hardpack vs trails as I am about a flat, safe place for to run. Do you have access to a track or flat area to do some basic running in "Safely?" -- I used to go to the local high school when I was in rehab mode. If that's not the case, then I would plan on a variety...again, keep it easy so our goal of consistency is met first.
How does that sound? If you'd rather talk, feel free to reach out to me either directly or in tomorrow's midday conference call!!!! My phone is (617) 513-3830 Cell Phone (EST Time).
??
Well, I have two weeks of 20 miles per week. Late last week my ankle/tendon was sore but I think that was actually due to cycling on the Lifecycle at the Y. I got in a ride on my road bike per plan last Thursday and then 36 on Saturday and had little to no discomfort. 5 mile road run on Sunday was tiring but not painful. Yayy!
You had asked me to let you know when I had a few 20 mile weeks under my belt.
I have not tested in the run or done any speed work to date.
Please advise.
Thanks!
??
+ We continue to build your run through end of OS and Swim camp area.
+ We aim for a test (only if 100%) at the start of the HIM plan the week of 4/27...but we don't _have to_ test.
+ By week of 4/27 you should be ready to rock it out on the actual intervals; might be more Z3 vs Z4, but we can deal.
Between now and 4/27, continue running by frequency (4 to 5x a week) but start compiling into one longer run. So like 30 / 30 / 50 / 30 / 30. Then 35 / 30 / 60 / 30 / 35, etc. Goal would be to have the long run up to about 60' by 4/27...but still no real intensity until then.
Thoughts?
Patrick,
When you say 30/30/50/30, are you talking in minutes? In order to get in 20 miles running the last few weeks I've had to run longer than those times because I don't run a :10 minute mile, especially on the trail or where I live. The best I can pull off on the road (currently) is 11:30's.
I like the looks of your other suggestions, sounds like a great plan but just wanted to verify this.
Thanks much!
Have a great weekend!
P.S. My ankle has been swollen and painful this weekend.
I think I've done too much too soon so doing your plan, if minutes is what you referring to would probably be best. Ankle has been aching during the night. Of course I've not been giving it the attention I received during PT although I've been doing the hip, glute stretches/strengthening.
I hope that dropping back on the time running will do the trick. I've done a few hour + runs per week the last few weeks. Dumb.
Melissa
Aaaaaaand I read the rest yes lets cut it down and restart that PT super quick!
Hi Patrick,
I spoke to my PT to let her know I slacked on my foot/ankle stretches/strengthening and what my symptoms are. She suggested I get back to doing what I was supposed to and see if that helps.
In order for me to get my running up to "speed" and the volume to move to the next phase. Should I stick to the frequency of 5 days even if my plan calls for biking only that day? FYI - when I run 30 minutes, I only cover about 2.5 miles.
Thanks.
Staying active while you continue your self care will be critical!!!
Hi Patrick,
Just checking in about my running. I've been getting in 4 runs per week with the longest at 6 miles at a 10:34 pace which I felt was great for me. It was on the road and seems the road is the surface that doesn't hurt my tendon post run. Cycling is going good. Although plan said just an hour last weekend, I had a friend that went 60 with me. Felt stronger on the climbs. Swimming is going well. Not my favorite discipline so I'm in the process of changing my mindset about it. I've not swam since training for B2B in 2012. After the last two weeks, I managed to do the 1000 m time trial in 17:46 so was happy about that. For some reason, swimming comes easy to me although I don't have a background in it. During my run today of an hour, I did 4 20" strides. Foot is tender but feels alright right now.
May I start adding speed or more distance in the run? Thanks.
I can sure try for 30! I think what I'm really curious about is doing the testing so I know what my zones should be unless you don't think I need to be concerned about that now. I just don't want to get used to running slow which for me will translate into racing slow. What are you're thoughts on the run/walk ratio? I saw in triathlete magazine about running 4 minutes, walking 1 or running 1 mile walking 1 minute. Not sure how or if to proceed with that. I would appreciate you checking out my Season Roadmap and weighing in.
Thanks Coach!
So for now, I would shoot for 1 mile / 1 minute, with the 1 minute being a brisk walk...but if you need to adjust that, then do it!
Thanks Patrick. My Half IM is the first weekend in August, not July. Knowing that, does that change anything?
So for now, no testing?? Just complete the plan and run the required time posted?
Hi Patrick,
Wanted to touch base with you about my run test today. This is the first test I've been able to do this season and happy to report that my foot feels nothing! Good news!! I ran on the local high school track. I warmed up for 1.5 miles then started my HR monitor for the next 3 miles. My avg HR was 162. My max HR was 178. My average pace was 9:46. It was tough. I didn't leave anything out there and pushed the last lap to finish strong AND tired. I look forward to doing the interval sets prescribed in the plan now.
BTW - I emailed you and Rich this past week to catch you up on my progress.
Thanks and have a great weekend!
Melissa
Thoughts?