Nemo's 2015 Micro Thread
Hi there! I'm finishing up the OS with some testing this week (including a 10K race on Saturday) and will be hoping into Wk 10 of the HIM INT plan next week. Looking at the schedule ahead, I just have a question about the timing of the Interval Run (on Tuesdays).
Swim sessions for me have to happen in the AM for various schedule and pool lane availability reasons. So that Tuesday swim has to occur before work. That means either doing the interval run in the evening after work, or potentially immediately following the swim. My concern about those options is that I'll be pretty spanked after the swim and might not get a quality run in, and if I do it after work that puts it awfully close to the Wednesday Bike intervals (which also have to happen in the AM due to other schedule conflicts.
Soooooo- the question is, should I try doing that run in the morning after the swim and see how things go? Or can I move that run to Monday evening? I'm thinking Monday after work might be a better place, although I understand it might not be ideal given the need for some recovery after the weekend sessions.
Comments
As you noted, you'll have to pick the lesser flavor of poison. For me, I prefer to do both in the AM so my day is free and I am not sweating the workout / schedule all day...PLUS I get better rest between sessions (aka before the Wed AM bike). This is also because I prefer to have better bike sessions....for me I am not so worried about hitting a set number on the run (exactly hitting Z4, for example) as I am about running a hard workout -- the whole point. In your case of the swim, energy / calories might be a bit low, but you are still going to get one hell of a workout and build serious mental toughness!
What do you think?
Hello, back again! I've taken a peak at next week (HIM Wk11) and suddenly realized it's the "Big Day" week. The problem is I will be headed Raleigh on Sat afternoon (4-ish hour drive) to do the Course Preview ride on Sunday ( just a reminder, Raleigh is a PTP ride so opportunities to preview the course are logistically challenging, but a local Tri group has set up shuttles and such- I'm taking advantage of that opportunity). My original plan was to do a "Sunday" ABP Brick on Sat morning, and then do the Course Ride on Sunday.
Looking a little farther ahead I also see that HIM Wk12 will be a "Test" week. I don't plan on testing though because I just did all that last week (again, re-shuffling due to some travel).
Sooooo, my thought is to just push the Big Day/week to WK 12 and generally stick to my original modified Wk11 with a course preview. Does that make sense?
PS- That Tuesday Swim/Run was rough, and made for an even rougher Wednesday Bike- but I got it done. I think with a little time (and daylight happening earlier and earlier) that it will get easier.
I agree on the Tues --> Wed transition...should take 2-3 tries before it feels "normal!!!"
Let's keep it rolling!
PS- the Recon Ride for Raleigh went great. Already posted some notes in the Raleigh group.
Ps - Thanks for the recap!
First some basic facts:
- I'm in week 7 of the "Get Faster" plan.
- I'll start the IM Race Prep on 7/13 (Building to IMMD 10/3)
- Planning for the Week 8 FTP and V02 tests, I've registered for a 5k on Monday 7/6, and a Time Trial on Saturday 7/11
- I have Friday 7/3 off for the holiday weekend
- I did a 2.4 mile open water swim yesterday (Sunday 6/28) in very rough water with no wetsuit. It took me 1:55 (almost 30 min longer than my normal IM swim) and I'm really whooped from it. Traps are achy, so I opted NOT to swim today (Monday) as scheduled and did a 45 min easy run instead.
OK- so now the question is, what the heck do I do with the rest of the week! The long run scheduled for Sunday seems ill advised since it's a day before the 5K. So I'm thinking perhaps my week should look something like this?
Monday- Easy Run
Tuesday - Run (the Wed workout)
Wednesday- Bike (the Thurs workout)
Thursday- Run (the Sunday workout)
Friday- Pool Swim as scheduled
Saturday- Long bike as scheduled
Sunday - Swim (open water if possible)
And then Week 8 looks like this
Monday- 5 K race
Tuesday- Rest
Wednesday- Swim Test
Thursday- Bike (as scheduled)
Friday- Swim or rest
Saturday- TT Test
Sunday- Rest
What do you think?
I like your plan for this week...all good...BUT...I'd like to see a few shorter runs on the final week....
Sunday is a day off.
Monday is race the 5k.
Tuesday is an easy spin.
Wednesday is Swim Test plus a short 30' run (easy).
Thursday is bike as scheduled.
Friday is swim.
Saturday TT test plus a short 30' run.
Sunday = Rest.
Let me know what you think!
~ Patrick
OK- new question. This also might not be the right place for this, but here's the scoop. I'm looking ahead and making plans for the IM Training. Week 12 is a "Test Week". Everything looks normal, but the Friday swim says this (which leads me to believe the workout that is in there is actually incorrect and should be a 1000m TT)::
WU: 300.
MS1: 3500 swim or pull, your choice, at a Steady effort/your choice of pace. Set Total: 3500.
MS2: 10 x 50 (20"), as odds Fast, evens Easy. Set Total: 500.
CD: 100 easy. Total: ~4400
Coach Notes:
This test will establish your T-Pace" which we will use as a reference for future interval work.
The question is, what would I do with the rest of the week? Maybe move the long run to Sunday and and take the rest day on Saturday?
I say go friday, regular week through Wed, Thursday is a short 45' run, z2, strides, etc. Friday is Big Day. Saturday is off (BONUS!) and Sunday is long run from Thursday. Monday should be swim only or off if you are beat...excited to hear about it (and your nutritional changes!!!). Good luck.
Thanks for the help with the re-shuffle. I think it will be a much safer option! I'm using UCAN this year (both Half Marathons were successful with it). My big nutritional change is seeing if I can take the UCAN in T1 vs waiting 30 minutes into the bike. I usually have some indigestion with other products if I try taking it right away- so this will be a good opportunity to give it a try.
PS- this coming week is the Test Week. I'm still confused by the workout on Friday that says it's to establish a Swim T-Time but the workout itself doesn't look like a T-Test (it's 3500 pull followed by 10x50s). Need Rich to weigh in on what that is supposed to be (IM Wk 12, INT plan)
As for the swim, you are not the first to mention this...I'll put this to Rich!
This workout has been fixed, it's not a testing day. Thanks.
Weather Gods Called, Request Submitted!