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Jan's micro for 2015

Jan SchorpionJan Schorpion
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Coach P,

wanted to get your input on how to change my training plan based on my work schedule. I am currently on week 13 of  the HIM plan. Starting next weekend ( 2/28) I will have to work on Saturday mornings ( starting a new job). Therefore I think Saturday workouts will most likely not happen since that usually has to happen in the AM. I will have Friday's off for the time being and I am free on Sunday's. 

The obvious adjustment would be to just do Saturday bike/run on Friday , possibly do a quick swim set on Saturday's right after work, and then Sunday ABP. What do you think?

Comments

  • Coach PatrickCoach Patrick
    Jan, first congrats on the new job! Very cool. I think your plan should work out fine....but there's one thing to note. Putting the Sat ride to Friday means you are bumping up against the Thursday long run...and that can get pretty tough. As long as the Thurs run is in the AM, you should be okay...but if you are really feeling it come friday there's nothing wrong with dropping that brick run and pushing it to Sunday.

    Also, keep that Saturday swim as optional....if it works great...if not, just do some swim cords and you and I can hack out something else!
  • Jan SchorpionJan Schorpion

    Thanks coach. I did not consider the Thursday long runs. I may go with the Sunday ABP/run brick

  • Jan SchorpionJan Schorpion

    Coach,

    it has been almost 2 weeks since my last half marathon. Prior to this race I was doing my run training in the zones associated with a Vdot of 50. My half marathon time actually increased my Vdot to 51. I gave it all I had in the race and recovery took me longer than usually after a 13.1 . The week after I only ran 6.5 miles due to fatigue. Since the race, I have been using these new zones but seem to be struggling with them, especially on the longer runs. Yesterday during my long run, the tank was all of sudden empty at mile 10. This was after 60' zn2 and then 10' zn3. I was struggling to even run in zn2 after this. Do you think this new Vdot is not an accurate representation of what I can do because it was set in a race? Should I drop it down again or continue pushing it and see if it gets better? 

  • Coach PatrickCoach Patrick
    Jan - you always need some time to adapt to the new zones, but I am guessing this is also fatigue. You ran the race and earned those zones...let's wait until you feel good running to start pushing up to the new paces. Congrats on the PR!!
  • Jan SchorpionJan Schorpion

    Thanks, I will keep these paces for now and see how it goes. 

    I am currently in week 16 for the HIM plan. Week 17 is a testing week and at the end of week 17 I have an olympic tri scheduled. Do you think I should be testing that week? I don't feel the need to re-test since I just set new running zones. If I do not test, how should I structure my week with minimal tapering? 

  • Coach PatrickCoach Patrick
    Jan in Week 17 there is only a bike test, so you can swap that out for your FTP workout of choice! image

    More importantly, week 17 has the Thursday RR run....which is like 2 hours, race pace specific (not a hard run per se) with nutrition, etc. If your olympic is on Sunday, then the run should be fine to recover from...but if your olympic is SATURDAY, you might want to move that run to Wednesday, do the FTP ride on Thurs, etc., so you can accomodate it.

    You could also do OLY on SAT and then run long on SUN, but i'd be more worried about carrying that fatigue into your final few weeks....
  • Jan SchorpionJan Schorpion
    Coach P, first part of my 2015 season is almost in the books. I have an Olympic this weekend and that's it. 2015 has been great from a performance point of view with PR's in all my races (4 so far). Thank you for the excellent guidance and training plans.

    As for the remainder of 2015 , there is not much on the schedule and probably won't add much. Priorities in work life are shifting and I'll have to see how everything turns out. However, I will likely do IM Maastricht as part of a relay team and I'll be the runner. Race is on 8/2. What training plan/schedule would you recommend to train for the marathon, but would like to keep biking and swimming as well if possible ( maybe just shorter FTP sessions??)

    Thanks for the advice.
  • Coach PatrickCoach Patrick
    Jan - love it!! We'll need to get a testimonial from you if you are willing! image

    I would suggest the Balanced Marathon plan...take a look at that after this week and we can discuss how, if at all, you want to modify it!!
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