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Sarah McDonough's Macro Forum

sarahkatemcd@gmail.comsarahkatemcd@gmail.com
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Hi Coach Rich, 

In previewing and scheduling my next week (I am scheduled to transition from OS/Swim Camp to the last 7 weeks of HIM training on Monday) I am a little concerned about the huge jump in volume from the OS volume.  I have been handling the OS well but would appreciate some suggestions on a slightly more gradual transition to HIM, keeping in mind that Kinetic is just for the experience, I do not have any performance goals other than doing it.  My priority is to get to IMMD motivated and healthy.  Any thoughts on keeping the intensity higher and the volume a little lower during the week? And/or maintain one rest day - preferably Sunday, or make Sunday a run day.  I hold up as an athlete much better with higher intensity and higher rest.  What do you think of finishing out the OS but doing the majority of the optional swims and extending the bike woks?  Could I go to the end of the OS and then pick the Get Faster plan leading into Kinetic on 5/9 - the end of that plan seems to have an acceptable volume given my goals for Kinetic? Obviously I need to get the volume in but am a little concerned about both the big volume jump this week as well as the overall volume.  Any suggestions would be most welcome.

 

Sarah

Comments

  • Coach RichCoach Rich

    Posted By Sarah McDonough on 10 Mar 2015 09:11 PM

    Hi Coach Rich, 

    In previewing and scheduling my next week (I am scheduled to transition from OS/Swim Camp to the last 7 weeks of HIM training on Monday) I am a little concerned about the huge jump in volume from the OS volume.  I have been handling the OS well but would appreciate some suggestions on a slightly more gradual transition to HIM, keeping in mind that Kinetic is just for the experience, I do not have any performance goals other than doing it.  My priority is to get to IMMD motivated and healthy.  Any thoughts on keeping the intensity higher and the volume a little lower during the week? And/or maintain one rest day - preferably Sunday, or make Sunday a run day.  I hold up as an athlete much better with higher intensity and higher rest.  What do you think of finishing out the OS but doing the majority of the optional swims and extending the bike woks?  Could I go to the end of the OS and then pick the Get Faster plan leading into Kinetic on 5/9 - the end of that plan seems to have an acceptable volume given my goals for Kinetic? Obviously I need to get the volume in but am a little concerned about both the big volume jump this week as well as the overall volume.  Any suggestions would be most welcome.

     

    Sarah

    Hi Sarah,

    A few notes you:

    • After doing the OS, you very likely have more endurance than you think you do/should have. Especially on the bike. 
    • I'd rather you follow the TSR as written, and turn down the HIM workouts, if needed, vs following the GF plan and turning those up.
    • That said, the only real concern I have people moving from the OS plan to the IM or HIM plan is run volume they were doing in the OS plan, especially the volume of a long run. That is, many people do different things with the OS long run: some stick with the runs as written, others dial the volume up to be more HIM/Half Marathon-esque. With the latter I have few concerns with moving from that OS into the HIM plan. With the former I have more concerns with a sudden-ish jump in long run volume. 

    So my recommendation is that you load up the HIM plan and do it as written for a week or two and see how it goes. BUT, be smart with the long run. IE, if your long run has been 60' and the HIM plan jumps that to 90', just be smart and amend that to 70-80' and give yourself a couple weeks to catch up to the prescribed long run. But I think you may surprise yourself on the bike with how much endurance you actually have vs what you think you have vs what's scheduled in the HIM plan. 

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