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Mike K's 2015 Micro Thread

mkerutismkerutis
in Coaching Forum 🧢

Hey Coach Patrick, thanks for our meeting by phone today!  I'm on week 4 of 2015 OS Beginner.  As you recommended, I switched my run training zones from HR to pace, however it has me as 14:05 as Z1 (my test 5K was 33:40).  14:05 is too slow and is difficult to have any running form. I consider 13:00 to be my EZ pace.  Should I make 13:00 my Z1?

The other zones are spot on:  Z2  12:20,  Z3  12:07,  Z4  11:30,   Z5 11:08

Thanks!

Comments

  • Coach PatrickCoach Patrick
    Mike - zone one pace is the hardest for most people to adjust to! I'm okay with it, as long as you're able to run it without any significant cost. In other words, if 13 minute miles has you safe and recovering and ready to do your interval work as well as run on other days and bike well… then I'm just fine with it.
  • mkerutismkerutis

    Hey Patrick - I've got a 10K coming up Sat, Feb 7, that I would like to do for a PR.  I'm currently in week 6 of the Beginner OS, and that race will fall on the Sat of week 8.  Week 9 will be my last for OS, as I load up swim camp to start after that.  Do you recommend any changes to my workouts between now and the race?  Thanks!

  • Coach PatrickCoach Patrick
    Mike! Week 8 is perfect as it's Test Week anyway...so no changes for you on the workouts as they are perfect, but for test week you'll want to get the bike test done on Tues/Wed...Mon is off, Thurs is off, Friday is a short 30' run with some pick ups...Sat Race and Sunday do the Saturday ride.

    I think your best area for improvement is asking the Team for some pacing guidance. What's your PR, what are you aiming for, etc...they can help you avoid over achieving in the first 2 miles!!! image
  • mkerutismkerutis

    Thanks for your help!  I'll put this out there to get some pacing advice.

  • mkerutismkerutis

    Hey Patrick!  I'm ending Swim Camp on 3/1, and then loading EN Half Beginner to start on week 10.  This is a jump from 6 hours to 13.5 hours training per week.  Is that much of an increase okay, or should we look at altering the schedule for a more gradual build on the training hours?  Thanks!

  • Coach PatrickCoach Patrick
    Mike, coming off the OS plan of 8-10 hours it's not so bad...the real only red flags for me are the runs, so I say do the program as laid out, but be cautious of the runs...if you want to be more focused on the transition, you could do the first week's workouts for TIME not INTENSITY...that gets you into the workout rhythm but keeps you out of the red zone. Let me know what you decide!
  • mkerutismkerutis

    Hi Patrick, I put the focus on getting the time in, and then as I was going through the days I noticed that the workouts put intensity during the first part with the remainder of time in Z2.  So the transition wasn't as bad as I thought it would be.  Thanks!

  • Coach PatrickCoach Patrick
    Great! Thanks for closing the loop on this!
  • mkerutismkerutis

    Hi Patrick - I need to put my 2015 on hold and withdraw from all races I had planned.  I'll be putting my account in maintenance mode until I can start up again.  Thanks for your help with my training and all the resources you provide.  I look forward to working with you and the team again in the future.

  • Coach PatrickCoach Patrick
    Bummer, but no worries. I'll send you an email offline.
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