Chris D's Outseason Micro

Chris Davis · December 19, 2014 2:05PM

So I came down with the Flu on Wednesday, and thus didn't do my run test. I'm on the mend, and think I'll be ready to get back to working out Saturday, or maybe Sunday. Should I use that first day back to go ahead and do my run test, or should I hold off until I'm 100% (in a week or so) to do the run test? Doing the test right away doesnt seem to make any sense, as my time will likely be pretty sub-par. But I really dont want to get too far behind on the normal workout routine either.

Coach Patrick · December 22, 2014 8:58PM

Chris....ugh! But good call. I suggest you plan on coming back to your regular workouts this weekend, understanding that you might only be at 85% or 90% capacity...just clearing things out here and it's okay just to ride/run for time and dial back the intensity. Then Monday off and Tuesday run test....Wed = Tuesday bike, Thursday onwards as planned!

Happy Holidays!

Chris Davis · December 22, 2014 9:15PM

Sounds good Coach. Will do. That puts me on the run test tomorrow. I'll let you know how it goes.

Merry Christmas

Chris Davis · December 22, 2014 9:16PM

And most of all, Thank you.

Coach Patrick · January 1, 2015 4:31PM

Of course! How are things going for you now? Are you recovered yet? (I mean from the flu, not the holidays!) :-)

Chris Davis · January 1, 2015 4:51PM

Hey Coach. Yeah, still not recovered from the holidays, but I think the flu is mostly behind me. Thank you for checking in on me.

I jumped back into the workouts for last Sunday's long run (after missing about 1.5 weeks). I hit that run a bit too hard, and my legs (calves especially) were really sore still on Tuesday, so I chose to do the normal bike work-out in lieu of the run test. I've hit all the other workouts this week, and hit all my numbers, but my calves are still a bit tight. I figure I'll work that run test in sometime this next week (probably Tuesday). I've thrown in a bit of extra stretching to get loosened up.

Coach Patrick · January 5, 2015 12:47PM

Ok, good times...a smart re-entry is always recommended...keep it up!

Chris Davis · January 31, 2015 8:43PM

Hey Coach P. I'm looking at the next couple weeks and wanted to get your input. I have a half marathon on 2/15. I just finished up with swim camp (still hate swimming, and am still a slow swimmer), and am starting week 6 of the beginner ironman plan. I plan to do a long run tomorrow (super bowl sunday) to get my volume up to about 12 miles, and then follow the beginner ironman plan this week. But then I'm looking at next week. I'd like to taper that week in anticipation of 2/15 half marathon. How do I adjust the plan for week 7?

I'm afraid you're going to say more swimming. If that's the case, then I don't mind it, as it's probably still needed. Thanks ahead of time.

Coach Patrick · February 3, 2015 8:41PM

Chris - swim Camp is good for you regardless of whether you liked it.

let's keep working on those drills! As for the following week for your half it's a normal week except you'll do an ABP ride on Tureday vs the run. Friday same (no run) and Sat is riding for time, but not effort. Just Z2 it. Then Sunday is your race. Monday should be swim only and no pressure on those Tuesday intervals either!

Chris Davis · February 5, 2015 2:27PM

Awesome. Thank you. On that Tuesday ABP ride, should I duplicate the time from what the run would be?

Coach Patrick · February 8, 2015 5:57PM

Eddie, got it! Let's make your Mondays off then...you'll be able to recover from the weekend and you'll really only be missing that swim. You can either extend the other two swims by 500-ish each, or you can be diligent about your swim cords/dry land exercises!

Chris Davis · February 10, 2015 10:45AM

Thanks Coach. I'm keeping that Thursday Long z1/z2 run in there too, right? That would give me 2 long runs this week.

If I keep the Thursday run, I am swapping it with my Wednesday workout for logistical reasons. Is that OK? That also gives me an extra day to recover between those two long runs, which couldnt be a bad idea, right?

Coach Patrick · February 12, 2015 8:39PM

Yes indeed! Perfect!

Chris Davis · March 4, 2015 4:41PM

Hey Coach. I'm really looking forward to Texas camp in a couple weeks. Should I do anything to my workout schedule that week to adjust? We have a "big day" the Saturday before camp, then the week of camp is a test week, so Tuesday is our bike test, and Thursday is our run test. Any issues with me trying to get those in before we kick off camp on Friday?

Coach Patrick · March 8, 2015 9:47AM

No issues...follow the plan as we'll need you to be a bit rested before we hit the big weekend!!

Chris Davis · March 9, 2015 9:29PM

Awesome! Totally excited about it. Thank you for the feedback.

Chris Davis · March 24, 2015 12:54PM

Hey Coach. For obvious reasons (son in hospital), training is pretty low on my list of things to do right now. However, I think it's realistic to expect several short blocks over the next few weeks. Do you have a couple 1 hour workouts that you can recomend to help minimize the backward slide? Running is probably easiest, but biking will be do-able starting tomorrow. I think I can probably swing about 2 hours on the trainer if I wait till my older son is in bed. Swim is probably out, so I'll plan on hitting the cords I guess. What are your thoughts?

Coach Patrick · March 27, 2015 5:34AM

Chris, I know what you are talking about. Yes, we can go minimalist for you. Here are my thoughts:

+ Cords daily, just like 10 minutes. Nothing sexy but it will really help.
+ Go to run is 60 minutes as a 20 minute warm up / easy, then 10' in Z3...recover with 5' of easy running then either 2 x 1 mile with rest OR more Z3 running. IF it needs to be shorter you can just do what it takes to get the 2x1 mile in.
+ Bike is much easier. You can stick with 2 x 15' (5') in Z4 as the go to set. If you have a ride window that is over an hour, then dial in the ABP / 80% / Z3 effort and sit on those numbers.
+ Bonus if you can add some planks / core to your cords in the AM.

Most important thing is consistency. Even if you can only do 30' of running a day, I will take it. Keep the engines burning.

This means that come mid-April we should check in and make sure your race plan is bulletproof...deal?

Chris Davis · March 27, 2015 9:16AM

Awesome! Thank you very much for this. I'm really hoping to get Archer and Christina back home by Sunday or Monday, at which point things get a ton easier, and I should be able to get back into the normal plan. If things work out right, I'll really only have missed a few workouts.

On those 2x1 miles, what zone should I be hitting?

Chris Davis · March 30, 2015 10:18AM

Hey Coach, Archer's home, and things are looking to normalize a bit this week. I just listened to the pod-cast for the week and you scared me with the "race rehearsal" comments (and then I realized you were talking about NEXT WEEK, so I'm good). However, when you were talking about that race rehearsal in the pod-cast, you said "don't use a course that's similar to the race course." I would assume that means I shouldn't use the actual race course? Isn't there something to be said for getting intimately familiar with the course, since it's right in my back yard? And since I really cant get away from similar terrain, it's tough to argue against using the race course, unless you think it would be better to do loops out at Woodlane (or maybe another location out that way that is a bit longer), to give me the "repeat-ability" to compare early bike laps compared to late bike laps. So what should I do? Race rehersal on the IMTX course, or race rehersal with laps?

PS. Seriously, thank you so much for all the help over the last few weeks. It's meant a ton to me and Christina.

Coach Patrick · March 30, 2015 10:28AM

Chris, on the 2x1 it's usually Z4, but do your best effort (sometimes Z3 is it).

Re the course, yes you can ride the course. I mean it more for the folks who say "Placid has 5,000 feet of gain, so I will make up some course that has 5,000 feet of gain here and ride it" -- elevation on another course isn't the same; it's more important that folks practice the pacing, and a flat course allows for that.

I demand pics from you on those long rides!!!

Chris Davis · March 30, 2015 10:31AM

Sounds good. Thank you. And I'll see what I can do about those pics. I know nothing of tweeting, so if I throw out a hash-brown instead of a hashtag, dont get too mad at me.

Chris Davis · May 2, 2015 7:46PM

Hey Coach!

Here is the link to my race rehearsal plan:

http://members.endurancenation.us/Forums/tabid/57/aft/18509/Default.aspx

There's some good conversation with Al T about my nutrition, and I want to get your take on it.

Coach Patrick · May 6, 2015 7:46PM

Chris, not going ^there^ as we talked on the phone...man, after all that support you've GOT TO be ready!

Chris Davis · May 6, 2015 9:27PM

Thank you again for all the help coach. You and Coach R put together a pretty good thing here, and the help I've gotten from you directly, and from other teammates is a testament to that fact.

Coach Patrick · May 12, 2015 4:54AM

You got it...pumped to see you in your hometown!!!!

Chris D's Outseason Micro

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