Nemo's 2015 Macro Thread
After a loooong break from anything really structured, I'm back!
I am following the Training Season Rich put together for me with the following highlights:
- Now thru 3/1: OS
- 3/2-3/15: Swim Camp
- 3/16-5/31: HIM Plan (HIM Races on 5/9 and 5/31, I plan on approaching 5/9 as a race rehearsal for the 5/31)
- 6/1-7/12: Get Faster
- 7/13-10/4: IM Plan (IMMD on 10/4)
OK, with that- here's my first Macro question. The OS plan encourages a Half Mary at the end of the plan (around 3/1 or so). Meanwhile I have a group of friends looking to do a Half Mary together in the early April timeframe. So I'm thinking of doing a local 10K as my OS graduation and then joining friends for the Half Mary either the first or second weekend in April. Does that seem to work?
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Comments
Yes, that's fine. However, recommend you consider using the guidance in the OS plan to build a half marathon-esque long run during the OS, even though you'll be finishing the OS with a 10k. IE, about 1:15-30 long run, weekly, is about all you need. This would give you a great headstart towards the HIM and IM plans.
Upcoming weeks look something like this:
W15 & 16, basic training weeks
W17, Test week. FTP test on Wed, HIM Run Test on Thurs
W18-Race Rehearsal
W19-20 Basic Taper for race
With my race coming on W17 (essentially the Race Rehearsal), I'm thinking I should shuffle things up so they look something like this:
W15 basic training week
w16 Test week. FTP test on Wed, HIM Run Test on Thurs
W17, Follow W16 basic week but use wiki guidance to modify the week for minimal taper into HIM on weekend
W18-Not quite sure what to put here. Was thinking W16 modified for quick recovery from wiki, but the weekend ride seems excessively long this close to the goal race.
W19-20 Basic Taper for race
Can you help me flesh the rest of this out? Thanks!
After the HIM on 5/31, I'll be taking a week off (yay!) and then starting the "Get Faster" plan with an end date of 7/12 (looking forward to finding out what that looks like!) Anyway, there is a local Open Water Swim event on June 28 with options for either 1k, 2k, or 4k distance options. There is also an option for a 5k run which is scheduled such that you should be able to do both. I'm not sure if I'd be ready for the 4k distance, but I did think doing the 2k and then riding afterwards might be a good option. Any thoughts on adding this event to the schedule?
My notes:
Sounds good, just approach it as another training day and keep the option open for the 4k vs 2k swim. A 4k swim with a ride afterwards would be a great session for you.
Yes, leave wk16 as is and do the interval sessions vs bike and run tests. At this point it's more important to know "I know I can ride #X and run #Y within an HIM" vs my FTP is X and VDot is Y.
Perfect, thanks. So in summary, I think we've agreed to the following
W15 & 16 basic training week
W17, Follow W18 (RR Week) basic week but use wiki guidance to modify the week for minimal taper into HIM on weekend
W18- W 16 modified for quick recovery from wiki
W19-20 Basic Taper for race
Yes, that's correct
Now that Raleigh 70.3 is over, I need to start thinking about this event. I'll start the GF plan on Monday. Should I adjust the swim workouts at all to increase volume to prepare for the 4K? Or just keep with the plan and wing it?
If you can / are swimming the volumes prescribed in the GF plan you can swim the 4k. However, if you have more time available to swim, beyond the 1hr per session prescribed in the plan, then swim more.
Anywho, I'm getting ready to start the IM Prep plan and have been looking ahead to get my work/life schedule in order. The way things work out for us IMMD peeps, Week 15 (The Camp, RR#1 week) is one week before Labor Day. My question is this: Is there any way to put the Camp RR#1 week on Week 16 running Saturday/Sunday/Monday (into Wk 17) to take advantage of the holiday and free day off from work? And if so, how would we adjust the schedule? I know it's a lot way off, but with limited vacation time, it would be nice to take advantage of the "free" day if I can (and I'm sure others could as well).
Thanks! Nemo
Notes:
First- I'm currently on wk 3 of the Run Durability 1 plan. I'll start wk 4 on Monday 11/9.
Second- I've added the following key events/races to my calendar
2/20-22 Birthday Weekend, long point to point ride 100-150 miles over 3 days
4/17 Flying Pirate Half Marathon
5/1 Half Ironman (Monticelloman- local small grass roots race)
5/14 & 15 Kinetic Half Ironman Sat, Sprint on Sun
Third- I've added some 5K's and 10K's to the winter schedule- but I don't really see those as being major impacts to the Macro schedule- I'll just work those out on as needed in the Micro plan.