Hi P! I'm starting Run Durability 2 and the long run on Sunday has the following instructions:
70' as 40' regular, then final 30' as @ B-A-A GRP (Below-At-Above Goal Race Pace) in 3-minute increments.
I'm interpreting the above to mean the following: - 40' @ LRP/Zone 1/Easy - 3' @ just below my GRP (so if GRP= 10:00, this would be maybe 9:55?) - 3' @ GRP - 3' @ just above GRP (if GRP= 10:00, this would be 10:05 - Repeat above 3/3/3 process until 30' have expired
BUT- I could also see how maybe this is supposed to mean the following: - 40' @ LRP/Zone 1/ Easy - 10' @ just below GRP by 3' (9:57) - 10' @ GRP (10:00) - 10' @ just above GRP by 3' (10:03)
Sorry, but I have one more question on this workout! Again, it is written as follows:
70' as 40' regular, then final 30' as @ B-A-A GRP (Below-At-Above Goal Race Pace) in 3-minute increments.
What does "regular" mean? I assumed it was LRP/Zone 1/Easy. However others have responded that they thought it was GRP. And yet others are indicating it is "Tempo" pace (which is a whole other term we don't really have well defined).
Nemo, wow... You would think I was trying to be confusing on purpose. Not sure what's up with that? Because it's the one durability plan all of your wrongs are at that target pace. So the default zone is that GRP. with this workout, the exception is that the final 30 minutes involves this progression. I will make a note to look into these plans to see if I can clear things up.
Next week (beginning Mon 12/14) I'll be starting Week 2 the 3rd Block of the Run Durability plan.
I have a 10K race (Festivus run) scheduled for Saturday. So I need a little help shuffling the week around to accommodate but still stay on schedule as much as possible. Does the following look reasonable? I should probably mention I did a 5K today (Sunday)
Mon: Rest/Core as planned Tues: 60' BAA run (35' easy/LRP, 25' BAA in 5' intervals) Wed: 45' Run 2x1M @Z4 Thur: 90' BAA run (55' easy/LRP, 35' BAA in 5' intervals) Fri: Swim (from Thurs) Sat: 10k Race (use this in place of one of the 2x1M workouts) Sun: 90 min Bike/30 min run (from Sat)
Nemo, you are a MACHINE! Look at all that running...where the hell is my "proud" icon?
I say run the Thu session more steady than BAA given the Sunday 5k + Wed interval and looming Sat run. And feel free to go bike only on Sunday if the legs are fairly trashed...I'd see how you feel off the bike and make that call then.
Hi Patrick! I'm starting Week 5 of the OS plan next week. But here's the rub. I'm in Clermont, Florida for the next 8 weeks (a little birthday present to myself). I'm still working from "home" but home through the end of March is in Vacation Villas. As you know, biking, running, and swimming options are all awesome. BUT- daylight still isn't playing nice and rides from Vacation Villas are a bit sketchy (most of my biking needs to be done by driving to the start). So until the sun starts coming up earlier, I can't get outside rides done before I need to be at my workdesk.
I really hate the idea of being stuck on the trainer 2 times a week when there are so many great outside riding options available. So I'm trying to figure out if I can stay in the OS, but shuffle the workouts around so that I'm biking on Sat & Sun. Any thoughts on modifying the week to make that work? Or should I just switch myself over to the HIM plan?
Sunrise runs on 5-Mile Road Baby!!! Life doesn't get better than that!
I agree the trainer stinks...if your workday ends at 4pm you can still get in a 2 hour ride...but if that's not in the cards, then I say you adjust the OS as follows:
Mon - Off or Swim Only. Tues - FTP Run Wed - FTP Thu - Long Run Fri - Swim, or Off, or Short Run. Sat - Regular Saturday Ride (extended if nice!) / Run Sun - ABP ride...your call, just push the pace but not too hard. Negative split kind.
Excellent, thank you! Once the daylight starts coming back I can adjust back to more mid week riding. I brought the cyclocross bike as well, so I can also ride on 5-mile road and that's not too far from Vacation Villas where I'm staying.
Hey There! Things are going great down here in Clermont, FL! I started the HIM Plan this week (entering in at Week 11 of the 20 week plan) and need a little help with some upcoming events.
Week 11 HIM plan has a "Big Day" on Saturday, and Week 12 is a Test/Rest week.
However, I'm planning to do the Clermont Tri (Olympic) next weekend, and will be doing a "Spash & Dash" (1500m open water swim/5k run) event this Thursday as a practice swim.
Soooo- here's what I'm thinking. Push the "Big Day" to next weekend to line up with the Clermont Oly and do the normal Sat/Sun bricks this weekend. I would think I should be able to figure out my run vDot between the 5k and Dash and the Oly 10K (not ideal, I know, but adding another 5K test to that seems like too much). The question is, where do I put the FTP Test?
First, I can't believe there's actual racing next weekend in NA. CRAZEEEE!
Second, so cool you found it! YIPPPEEE!!!!
Third, your Big Day plan is purrrfect...enjoy.
Fourth, the FTP...hmm...I'd say Plan on Tuesday next week...so Monday OFF or swim if you feel better than 8/10...then do the bike test on Tuesday with a short brick (good warm up pre Thurs), then Wed is your call...i'd go moderately paced long run for the week to get that our of the way...
Hi Coach P! So the Oly went well. Lots of fun, buy ho boy is the lake water DARK down here!
Anywho- I'm now getting my scheduling strait so I can be ready to settle into IM training when I return for Challenge Roth. I'm using the 20 week Beginner plan (dropping in around week 8). In looking ahead in the plan, I have a few questions where I think the plans might not be accurate/complete. These are mostly running things, so I figure it's probably your court.
Week 10: Sunday has a 75 minute run in addition to the ABP ride. It seems to me this might be an extra error? There's already a broken up long run on Thursday for 100 min.
Week 12: Sunday has a 90 min run- same problem as Week 10
Week 16 & 17: Friday is missing completely. I'm guessing this is either a rest day or the Swim that shows up on Saturday is really supposed to be on Friday?)
@Nemo, so sorry for those edits..they were found a few weeks ago but weren't done.
1) the runs on Sunday are for beginner peeps as their vDOT is typically low such that they don't get requisite miles. So the coach comments edited to say "Coach Notes: Beginner IM Runners might need more run time (lower vDOT = less miles). If your vDOT is lower than 32, you need to run on Sunday as well. You can cap the ABP ride to 120 minutes if you are running. Note: The goal here is to dial in your AHR off the bike into a steady run -- just like race day -- fuel just as you plan on race day."
I also edit that bike to be capped at 2 hours if you are indeed running as indicated...
2) the Missing fridays were miscoded swims...fixed!!!
Excellent, thanks for the explanation! Thankfully I'm a little faster than vDot 32 so I shouldn't have to do the extra run! I should probably follow the Intermediate plan, but my IM time is closer to the Beginner guidance.
Hi Coach P! I've got another schedule adjustment question. Here's the scoop.
I'm in Week 8 of the IM Plan. That week is a Test/Big Day week with FTP test on Tues, 5k test on Thurs, and a "big training day" on Sat (T-pace swim, 210 min bike, 60 min run).
Here's the scoop. Today (Sunday) I did a half marathon and I did a 1000m T-Test on my own earlier this week. Meanwhile, NEXT weekend (2 weeks from today) I'll be doing Monticelloman, a Half IM as a "big training day" in prep for Lake Kinetic (Half IM in May- my "B" race of the season).
Sooooo- here's the adjustment I'm thinking of making, let me know if this makes sense.
Monday- Swim as scheduled
Tuesday-Swim & 45-60 min run @ TRP
Wednesday- FTP Test
Thursday- Longish run (maybe 90 min with the last 20 or so at MP)
Friday- Swim as scheduled
Sat/Sun- do the weekend workouts from Week 9
Then in week 9, I'll be doing Monticelloman on Sunday and will just use the Wiki guidance to adjust accordingly for minimal impact to the schedule.
Sound OK?
EDIT Monday 4/18.
Um, yeah, that all sounded like a great plan yesterday when I was still on the high of having done a great race. But this morning the post race legs are saying "WTF!? you think you are gonna FTP Test this week?"
Sooooo- here's the revision:
Monday- Total Rest Day (maybe a very easy spin to the grocery store)
I was wondering how you were going to feel this morning! Congratulations on completing the half marathon… I hope it went well. I think your revisions for the next two weeks are spot on. Don't worry too much about hitting your specific paces on the run this week as your legs will need to "come back" from what you just did. Instead of forcing it, let them come around on their own. Put your energy instead into the swim and the bike as a means of active recovery.
Let me know if you want to help on outlining a plan for next weekend’s rehearsal race.
Let me know if you want to help on outlining a plan for next weekend’s rehearsal race.
Thanks. I'll let you know as I'm working on drafting that plan now. The Half Mary went really well - not a PR, but sub 2 hrs (my goal) and I really happy with how well I stuck to my pacing, not going out too fast and still keeping the foot on the gas pedal at the end when we hit trails/dirt/hills and I knew it would get tough.
Hi Coach P! I need a little help adjusting this weeks plan (IM-Week 12). That's usually a "test" week- but I don't feel the need to test at this point as I think I have my zones pretty well sorted out.
I did the Kinetic Half Ironman on Saturday and the Sprint on Sunday for my "big day" in Week 11. Things went well, I learned a lot, and have some logistical and nutritional things to work on. Also got a few more mental building blocks for racing in the cold. It is clear from this weekend (and the Monticelloman weekend) results that my swim is strong (about 2 minutes faster than in the past at the half distance) and my run is on target (still not as fast as I used to be, but strong and racing to my potential), however I need a lot of work on the bike. With that in mind, and considering week 13 is a "bike focus" week with times/distances that currently scare me a little, here is what I propose this week look like.
Monday- Total Rest Day Tuesday- Do the Monday Swim in the morning (I have an appt in the afternoon, so only 1 wko this day) Wednesday- Morning Brick as 60'bike (2x10s) and 30' run (z2 out/z3 back) (again, afternoon meeting so only 1 wko this day) Thursday-Split long run as scheduled- no test Friday- Morning Bike 90' (3x10s), Afternoon swim (open water if possible) Saturday- As scheduled Sunday- As scheduled (I don't usually do the optional run, but perhaps it would be good to add a short 20-30 min run here as well?)
Your week looks great. Being behind in the bike isn't an issue as you can just pile it on pretty easily (as needed / able).
Don't put too much pressure on your self this week for the zones, I would take getting the time in for this week a success after the weekend of racing!!!
Comments
70' as 40' regular, then final 30' as @ B-A-A GRP (Below-At-Above Goal Race Pace) in 3-minute increments.
I'm interpreting the above to mean the following:
- 40' @ LRP/Zone 1/Easy
- 3' @ just below my GRP (so if GRP= 10:00, this would be maybe 9:55?)
- 3' @ GRP
- 3' @ just above GRP (if GRP= 10:00, this would be 10:05
- Repeat above 3/3/3 process until 30' have expired
BUT- I could also see how maybe this is supposed to mean the following:
- 40' @ LRP/Zone 1/ Easy
- 10' @ just below GRP by 3' (9:57)
- 10' @ GRP (10:00)
- 10' @ just above GRP by 3' (10:03)
I posted a question in the Forum for the gang to weigh in (I can't be the only one confused right?) but the answers I've gotten only confuses me more! Could you clarify? Here's a link to the other thread. http://members.endurancenation.us/Forums/tabid/57/aft/20080/Default.aspx#218805
70' as 40' regular, then final 30' as @ B-A-A GRP (Below-At-Above Goal Race Pace) in 3-minute increments.
What does "regular" mean? I assumed it was LRP/Zone 1/Easy. However others have responded that they thought it was GRP. And yet others are indicating it is "Tempo" pace (which is a whole other term we don't really have well defined).
I have a 10K race (Festivus run) scheduled for Saturday. So I need a little help shuffling the week around to accommodate but still stay on schedule as much as possible. Does the following look reasonable? I should probably mention I did a 5K today (Sunday)
Mon: Rest/Core as planned
Tues: 60' BAA run (35' easy/LRP, 25' BAA in 5' intervals)
Wed: 45' Run 2x1M @Z4
Thur: 90' BAA run (55' easy/LRP, 35' BAA in 5' intervals)
Fri: Swim (from Thurs)
Sat: 10k Race (use this in place of one of the 2x1M workouts)
Sun: 90 min Bike/30 min run (from Sat)
I say run the Thu session more steady than BAA given the Sunday 5k + Wed interval and looming Sat run. And feel free to go bike only on Sunday if the legs are fairly trashed...I'd see how you feel off the bike and make that call then.
Hope the weather stays nice for you!
~ Coach P
I really hate the idea of being stuck on the trainer 2 times a week when there are so many great outside riding options available. So I'm trying to figure out if I can stay in the OS, but shuffle the workouts around so that I'm biking on Sat & Sun. Any thoughts on modifying the week to make that work? Or should I just switch myself over to the HIM plan?
I agree the trainer stinks...if your workday ends at 4pm you can still get in a 2 hour ride...but if that's not in the cards, then I say you adjust the OS as follows:
Mon - Off or Swim Only.
Tues - FTP Run
Wed - FTP
Thu - Long Run
Fri - Swim, or Off, or Short Run.
Sat - Regular Saturday Ride (extended if nice!) / Run
Sun - ABP ride...your call, just push the pace but not too hard. Negative split kind.
Week 11 HIM plan has a "Big Day" on Saturday, and Week 12 is a Test/Rest week.
However, I'm planning to do the Clermont Tri (Olympic) next weekend, and will be doing a "Spash & Dash" (1500m open water swim/5k run) event this Thursday as a practice swim.
Soooo- here's what I'm thinking. Push the "Big Day" to next weekend to line up with the Clermont Oly and do the normal Sat/Sun bricks this weekend. I would think I should be able to figure out my run vDot between the 5k and Dash and the Oly 10K (not ideal, I know, but adding another 5K test to that seems like too much). The question is, where do I put the FTP Test?
Second, so cool you found it! YIPPPEEE!!!!
Third, your Big Day plan is purrrfect...enjoy.
Fourth, the FTP...hmm...I'd say Plan on Tuesday next week...so Monday OFF or swim if you feel better than 8/10...then do the bike test on Tuesday with a short brick (good warm up pre Thurs), then Wed is your call...i'd go moderately paced long run for the week to get that our of the way...
Thoughts?
I like this plan. Moving the long run up to Wed gives me good time to recover before the weekend race- great idea.
~ Coach P
You got it. But beware- it's gonna be old skool! I didn't expect to be racing and only packed the gear relegated to doing the dirty work!
Anywho- I'm now getting my scheduling strait so I can be ready to settle into IM training when I return for Challenge Roth. I'm using the 20 week Beginner plan (dropping in around week 8). In looking ahead in the plan, I have a few questions where I think the plans might not be accurate/complete. These are mostly running things, so I figure it's probably your court.
Week 10: Sunday has a 75 minute run in addition to the ABP ride. It seems to me this might be an extra error? There's already a broken up long run on Thursday for 100 min.
Week 12: Sunday has a 90 min run- same problem as Week 10
Week 16 & 17: Friday is missing completely. I'm guessing this is either a rest day or the Swim that shows up on Saturday is really supposed to be on Friday?)
1) the runs on Sunday are for beginner peeps as their vDOT is typically low such that they don't get requisite miles. So the coach comments edited to say "Coach Notes:
Beginner IM Runners might need more run time (lower vDOT = less miles). If your vDOT is lower than 32, you need to run on Sunday as well. You can cap the ABP ride to 120 minutes if you are running. Note: The goal here is to dial in your AHR off the bike into a steady run -- just like race day -- fuel just as you plan on race day."
I also edit that bike to be capped at 2 hours if you are indeed running as indicated...
2) the Missing fridays were miscoded swims...fixed!!!
Thank you as always!
~ Coach P
I'm in Week 8 of the IM Plan. That week is a Test/Big Day week with FTP test on Tues, 5k test on Thurs, and a "big training day" on Sat (T-pace swim, 210 min bike, 60 min run).
Here's the scoop. Today (Sunday) I did a half marathon and I did a 1000m T-Test on my own earlier this week. Meanwhile, NEXT weekend (2 weeks from today) I'll be doing Monticelloman, a Half IM as a "big training day" in prep for Lake Kinetic (Half IM in May- my "B" race of the season).
Sooooo- here's the adjustment I'm thinking of making, let me know if this makes sense.
Monday- Swim as scheduled
Tuesday-Swim & 45-60 min run @ TRP
Wednesday- FTP Test
Thursday- Longish run (maybe 90 min with the last 20 or so at MP)
Friday- Swim as scheduled
Sat/Sun- do the weekend workouts from Week 9
Then in week 9, I'll be doing Monticelloman on Sunday and will just use the Wiki guidance to adjust accordingly for minimal impact to the schedule.
Sound OK?
EDIT Monday 4/18.
Um, yeah, that all sounded like a great plan yesterday when I was still on the high of having done a great race. But this morning the post race legs are saying "WTF!? you think you are gonna FTP Test this week?"
Sooooo- here's the revision:
Monday- Total Rest Day (maybe a very easy spin to the grocery store)
Tuesday-Swim in the AM/ ABP Bike PM
Wednesday- 45-60 min run @ TRP
Thursday- Week 9's Wed Brick
Friday- Swim as scheduled & optional 45 min run
Sat/Sun- Week 9 workouts
Next week
Monday- Swim AM
Tuesday- FTP Test/Brick run
Wed- Swim
Thurs- Run 60 min @ TRP
Fri- Swim & Optional 45 min run
Sat- Travel to race/race prep/easy bike spin
Sun- Half Ironman Race
I was wondering how you were going to feel this morning! Congratulations on completing the half marathon… I hope it went well. I think your revisions for the next two weeks are spot on. Don't worry too much about hitting your specific paces on the run this week as your legs will need to "come back" from what you just did. Instead of forcing it, let them come around on their own. Put your energy instead into the swim and the bike as a means of active recovery.
Let me know if you want to help on outlining a plan for next weekend’s rehearsal race.
Thanks. I'll let you know as I'm working on drafting that plan now. The Half Mary went really well - not a PR, but sub 2 hrs (my goal) and I really happy with how well I stuck to my pacing, not going out too fast and still keeping the foot on the gas pedal at the end when we hit trails/dirt/hills and I knew it would get tough.
~ Coach P
I did the Kinetic Half Ironman on Saturday and the Sprint on Sunday for my "big day" in Week 11. Things went well, I learned a lot, and have some logistical and nutritional things to work on. Also got a few more mental building blocks for racing in the cold. It is clear from this weekend (and the Monticelloman weekend) results that my swim is strong (about 2 minutes faster than in the past at the half distance) and my run is on target (still not as fast as I used to be, but strong and racing to my potential), however I need a lot of work on the bike. With that in mind, and considering week 13 is a "bike focus" week with times/distances that currently scare me a little, here is what I propose this week look like.
Monday- Total Rest Day
Tuesday- Do the Monday Swim in the morning (I have an appt in the afternoon, so only 1 wko this day)
Wednesday- Morning Brick as 60'bike (2x10s) and 30' run (z2 out/z3 back) (again, afternoon meeting so only 1 wko this day)
Thursday-Split long run as scheduled- no test
Friday- Morning Bike 90' (3x10s), Afternoon swim (open water if possible)
Saturday- As scheduled
Sunday- As scheduled (I don't usually do the optional run, but perhaps it would be good to add a short 20-30 min run here as well?)
Let me know what you think.
Don't put too much pressure on your self this week for the zones, I would take getting the time in for this week a success after the weekend of racing!!!
~ Coach P