Cristi's Micro Thread

CristiLW

Hi, Coach Patrick,

Being my first week, I am really reading all the info and trying to process everything.  My first priority is to purchase a heart rate monitor. I know, amazing that I don't have one.  So, my question is I am assuming that I should just follow the OS plan that I loaded as closely as possible and then do my testing as soon as I have my heart rate monitor.  Is this correct?

Also, I haven't read any nutrition info yet but I have over the past few months been concentrating on losing some weight by using LoseIt and tracking everything.  I have lost about 15 pounds since the fall.  But probably have another 25 to go.  I have tried to get 40% protein, 30% carbs, 30% fat.  I know when training ramps up I will need to increase carbs.  Is there a target you would like us to hit in terms of carbs and protein?  Do you think I should change my targets now?

I am happy to be here but a little nervous about everything too.  Training for my first IM and I am not the fastest racer.  But know that training and completing the IM will be a wonderful accomplishment that I am ready to tackle!

Thank you for all the wonderful info,

Cristi

Coach Patrick

Cristi!!! Great to have you here and welcome to the a micro forum!!! Until you get your HRM, just do the workouts by perceived extortion...we can work the HRM in via a test as we go.

Your progress on the nutrition front is great! I don't have specific targets for your daily food -- we work more about food during exercise -- but I think your ratio is pretty solid. As the training ramps up, your "during exercise" carbs should increase to match it..but your regular diet should remain the same.

For example, if you eat 1600 calories a day...but today you are going on a 5 hour ride...you would eat those extra calories during the ride (bars, drink, gels, etc) and then eat normally save for some recovery food upon your return. There is more info on this in the the nutrition section of the wiki!

CristiLW

Coach Patrick,

Being a mom of 3 boys, the weekend is usually pretty busy with hockey and all the other activities they are in.  I have the luxury of having time during the week to get long runs and rides in.  So, I try very hard to get as much as I can during the week and save weekends for rest and shorter training.  Not every weekend but as much as I can.  What things do I need to keep in mind looking at the week's training before I just move things around?  I know there is a method to the madness and don't want to mess up well thought out training plans.

Thank you,

Cristi

Coach Patrick

Cristi -- I usually bump the week forward, so Sat is your Monday...and Thurs = Sat, Fri = Sun. Can you do that?

CristiLW

Yes, that should work aok.  This week I actually started the week on Sunday (had my rest day) and am doing Tuesdays workout today.  Just moving it a bit should work fine.  

Also, I really enjoy swimming.  It relaxes me as well as gives me a chance to work on my stroke.  Does it really matter when I fit it in as long as I get my MS items in first for the day?  I have been trying to swim twice a week before joining EN and would like to continue that.

One last item, I never received my initial call.  Is this something I should have scheduled with the coaches?

Thank you,

Cristi

CristiLW

Coach,
Finally have a heart rate monitor and need to do my zone testing. How should I incorporate that into next week's training schedule?
Thanks,
Cristi

Coach Patrick

Cristi - the swimming is fine as long as it's not "hard" workouts. I love the quiet time in the pool too!

The welcome call is on me but I have been flat out this week...just give me a call or text on my cell: 6175133830 (EST) and we can catch up.

I'd like you to train with the HRM for at least a week, observing the numbers as you hit intervals, etc. Would be nice to you to have some perspective before making the transition. When you are ready to test, I say just use the drop down menu to go back to week 1...you can follow that only I'd have you rest Monday before the bike test.

CristiLW

So, I have been using my HRM for about a week now. Still playing around with it. Thing I have notice is I can't get the numbers to go very high at all. Even with my bike and run workouts this week I have only got to 143 max. and only for a few seconds. Does this mean I am being wimpy and just need to push that much harder. I feel like I am giving it my all but I know my HR should be way higher then that. Confused.

Coach Patrick

Cristi, none of your workouts are test or max hr efforts, they are just workouts. So I wouldn't expect to see killer high HR. FWIW, my max workout HR is 155, so you aren't in a bad place by any means...let's keep wearing and recording so you can correlate "effort X" with "Heart Rate Y" as we move forward..soon you'll have a test in the plan and we'll be able to use those numbers + your experience to get really dialed in!

CristiLW

Coach,
I have been horrible and never got in a test one on the bike or run ... ugh, not going to beat myself up about it but know I should have gone one it. I will test this week as my plan says but should I try to get another one in at some point or just chalk it up to being a newbie and move on??
Sorry about that.
Cristi

Coach Patrick

No worries. Follow the plan...we keep moving onwards. Let's keep resolving to get better.

CristiLW

Thank you, Coach! Will do!!

CristiLW

OK, logged my bike hr test today. I think the zones look a low BUT it is a starting place.

Coach Patrick

Low doesn't matter as long as it's yours! Plus, if the test was inside they'll definitely be low...nicely done!

CristiLW

Thank you! Excited about have both tests done this week!! I feel 100% official now!

CristiLW

Have had a great two weeks since I last posted. Feel I am building more running miles and that feels good. I am a few days ahead of my training plans as we have company this weekend and I choose to skip my day off during the week and add it to the weekend. I ran 85 minutes yesterday and felt good but toward the end my left hip started to hurt. Feel ok today .. not 100% but close. Now I do have very, very tight hips and have been told that by every yoga instructor I have met and do have problems doing certain moves because of my hips. Any ideas on a stretch I should add to my regiment to help with hip tightness? Want to work on it now before my mileage start ramping up. Any ideas would be appreciated. Thanks.

Coach Patrick

Cristi - where on the hip? Front / side / rear?

CristiLW

It is on the side.

Coach Patrick

Sounds like the insertion point for your IT band. One great stretch is to stand with your arms over your head. Take your right foot cross over your left. Place most of your weight on the right foot, keeping the left foot planted. Then slowly bend back towards the right with your hands effectively arching your body like a bow. You should feel that on the outside of your help, you might not even need to do the hand thing.

Another one is to sit on the floor feet flat on the ground and hands on the ground as well, just behind you is if you are about to crabwalk. Take your left ankle and put it over your right knee, then use your left hand to push the left hip away from you once again stretching that outside area of your hip.

If you really want another option, keep the ankle across the right knee, placed both your hands behind your right knee and roll onto your back pulling the right leg towards your chest. You might need to use your left elbow to keep the left knee out there.

CristiLW

Thank you! I'll try that.

CristiLW

Can't believe it has been over a month since I posted in my micro thread. The off season plan and swim plan were great. Very excited to start my HIM plan tomorrow. I do have a few questions though. So here goes:

1) First to back track to the hip tightness. Thank you, Coach Patrick, for the stretch suggestion. I have always had IT band issues and actually only finished my first marathon walking because of an IT band injury. I have been concentrating more on the stretches and the pain has been less. With that said, I do have very, very tight hips which I see in yoga and other things that I do. I do wonder if this hip tightness affects my run. Do you have any experience with this type of tightness. Any hip exercises that you would like to pass along would be great!

2) Looking at the next few weeks of HIM (beginner) training (I am starting on week 12 of the plan tomorrow), I see some of the swim days indicate a time usually 60 minutes but then a swim distance of 2600 or so meters. I am a slower swimmer and usually hit between 1800-1900 m in an hour. I usually can swim longer then an hour. Should I try to target 60 minutes or the distance indicated which will put me over the 60 minutes? Just not sure if it matters and wanted to check.

3) Next weekend's plan indicates 180 minutes of bike on Saturday and 120 on Sunday. My husband and I signed up to ride Lake Shore Drive on Sunday months ago. We are thinking we can do five hours on Sunday if we get their right when it starts. I don't have to do the 5 hours but can. Can you give me some suggestions to change up my plan for the weekend so I can get this ride with the hubby in. Thanks!

Thank you so much,
Cristi

Coach Patrick

Cristi, yes to hip management. I don't have anything special, but Leigh at ATA (www.athletestreatingathletes.com) has great stuff you should check out for sure!

If you can do the distance in the the swim, then do it. No real cost physically to swimming longer than an hour, just make sure you have some sports drink to keep you fueled!

If you want to ride 5 hours on Sunday (yay) with hubby (double yay!) then just do a short 45' run on Saturday, and use the extra time to make sure all your food / equipment is ready...then ride it out on Sunday (fuel well!) and plan on Monday off to recover!!!!

CristiLW

Going to mix up my training plan a bit this week. Hitting the city to help celebrate my son's 21st and plan on getting two open water swims in. So, switching Friday (swim) with Saturday (bike) and then Sunday (off) with Monday (swim). Excited about the swims but know it will be freezing! Hope this mixing things up doesn't affect anything. I don't think it will.



Question: After Racine, I am switching to the beginning IM training plan. Should (Can I?) I take Monday off or just jump right in to the plan?



Thanks in advance, Coach.

Cristi

Coach Patrick

Cristi, happy bday to your son and your changes are fine! Yes to Monday off...you need time to write a race report, after all!!!!

CristiLW

Couple of things:
1st - Had two good open water swims this weekend in Lake Michigan. First one was cold but calm and just awesome. Tried to keep my heart rate even as that cold water can sure jack it up quickly if you aren't careful. Second one was great until about the 1/2 way make and then the waves kicked in. Made it through aok but when I got out my stomach was doing flip flops. Any suggestions on what to do if that happens in a race? I usually don't get motion sickness but felt gross all day. Does anyone take a dramamin before a race just in case?

2nd - I just realized I made a HUGE oops on my training plan. I have been following the 1/2 IM beginner plan and was supposed to switch to full IM plan the week of June 22nd and I didn't. For some reason I had it in my mind that I switch after my 1/2 IM which is next weekend. Help, what should I do this week in preparation for the 1/2 (keep following the 1/2 plan or jump in the Full) and how much have I put myself behind for the full (Madison).

Thanks,
Cristi

Coach Rich

Posted By Cristi White on 12 Jul 2015 12:24 PM


Couple of things:

1st - Had two good open water swims this weekend in Lake Michigan. First one was cold but calm and just awesome. Tried to keep my heart rate even as that cold water can sure jack it up quickly if you aren't careful. Second one was great until about the 1/2 way make and then the waves kicked in. Made it through aok but when I got out my stomach was doing flip flops. Any suggestions on what to do if that happens in a race? I usually don't get motion sickness but felt gross all day. Does anyone take a dramamin before a race just in case?  Many people use ear plugs in cold water. Keeps the cold water out of your inner ear and often reduces vertigo. I'd try that vs Dramamine



2nd - I just realized I made a HUGE oops on my training plan. I have been following the 1/2 IM beginner plan and was supposed to switch to full IM plan the week of June 22nd and I didn't. For some reason I had it in my mind that I switch after my 1/2 IM which is next weekend. Help, what should I do this week in preparation for the 1/2 (keep following the 1/2 plan or jump in the Full) and how much have I put myself behind for the full (Madison). It is what it is. Load up the IM plan to end on IMWI and then see our guidance here regarding making changes to the IM plan to accommodate a half. 



Thanks,

Cristi

CristiLW

Thanks for the advice. Not sure if "It is what it is" is a said with a disapproving scowl or an understanding smile ... going to go with the smile and load up the IM plan beginning Monday. Excited for the camp and just hope I haven't done any damage for that learning experience. I feel good going into Racine this weekend and I think having a positive experience there is important. I know my swim, bike, and run times are all down from the beginning of the season and I feel strong and positive ... so all that is good!

CristiLW

OK, so I just loaded up the IM Beginner plan and am adding the schedule to my calendar. Couple of things:

- So, week 15 in the plan says it is Camp week but when checking on the dates that is actually the week of Aug. 3rd which is the week after the Wisc. camp. Should I just switch week 14 and 15 or 15, 16 then 14? Please let me know what you recommend. I have double checked the dates a few times ... am I doing something wrong?
- In week 17 of the plan, there isn't a Friday. Not sure what that means ... day off?

Thanks in advance,
Cristi

Coach Patrick

Cristi, yes, there's a "plan" camp week then a "rich and patrick can only make a camp happen THIS week Camp Week" -- stooopid reality!  



So you'll go as follows:   13, 15, 16, 14, 17, 18, 19, 20 



15 + 16 go together as 16 is a recovery week for the most part...as you get into it you can ask me here...

Week 17 Friday is a swim, I see it...image below...onwards!  (note make sure you are in the 2015 EN Full Beginner Plan!)

 

CristiLW

Thank you so much! And yes, I do have the Full Beginner IM plan loaded up and ready to follow to the letter. For some reason when I printed out the plan that swim above was marked Saturday. But all fixed and aok now.

Thank you!

CristiLW

Question for you, Coach, my goal between now and the Wisc IM is to replace one swim a week with an open water swim. What is the best way to modify a swim workout for open water?

Working on my Racine race report. Will post soon.