Doug Miller's Macro
Coach, Not sure if this is the correct forum for this topic but I wanted to get your thoughts on my recent test events and also a 10 miler I did recently as part of my OS Wk 8 plan (last week).
Bike test on Monday went well: 20 minute avg pwr: 237, 20 minute NP: 238, avg HR: 151.
Run test on Wednesday also went well: I found a pretty good 3 mile course and figured that is close enough to 5K for this purpose. Avg HR 156, avg pace: 7:44. Due to my recent move from the US to the UK, I wasn't able to do an earlier OS run test.
I ran a 10 mile race on Sunday at the end of week 8 with a total time of 1:28. My goal was to run consistent mile splits in the 8:45 range (based on my run test results). My mile split information is (time/avg hr):
1: 8:38/147
2: 8:28/151
3:8:39/154
4: 8:22/155
5: 8:46/159
6: 8:41/160
7: 9:05/159
8: 9:10/161
9: 9:02/160
10: 9:03/162
Clearly faded a bit towards the end, but was fairly happy overall with the mile splits.
Based on the run information, is there anyway to be more confident that the run test numbers are correct, or do you think I need to adjust based on my 10 mile race results? I included the bike test info just so you had an idea of what my HR is on the bike as well. I should also add that up until the 10 mile race itself, my longest run of the OS had been 8 miles.
Comments
In the future, there's no need to do both a 5k test and a road race in the same week. And if you have a choice between testing at long or shorter distances (ie, a 5k or a 10mi run, as in this case), recommend you test with the longer distance.
Coach,
Just found out about a pretty cool road ride and I'd like your opinion on about fitting it in to my HIM training plan for week 16. My A race is Racine and on Saturday of week 16 of my HIM plan, there is a ride not far from my house that I would like to sign up for. Distance options are: 50K, 100K, 160K, 200K. You can ride a road bike or a tri bike (I have both and would like your suggestion on that as well). Registration for the race is on 16 Jan and the 1500 slots sell out pretty fast so I'll need to make a pretty quick decision.
Should I sign up for the 100K and just count that as my normal Saturday ride, go for either the 160 or 200K version and say that is my ride for both Saturday and Sunday? The FAQ page for the course says it is a fairly hilly course and from what I've heard Racine is fairly flat.
Thanks much for your guidance.
Doug
You should sign up for the 200k ride. It will be a good motivational goal for you and an epic ride. In other words, doing epic shit on the bike is rarely a bad idea. Good luck!
Just saw the updates to the GF plans and not sure how you want me to adjust my plan to reflect the end of the new 10 week GF plan (which I think should now end for me on 4/17/16). Do you want me to still load up the SC plan after the GF plan for a few weeks before I start my HIM plan or should I start my HIM plan and skip the SC plan? As I see it, I would be in the SC plan for 4 weeks - seems like I should maybe just jump to the HIM plan. Biking has remained strong with hitting over 95% of my rides, my swimming (while not great) has been consistent, my runs have been a little less than advertised in the plans.
Doug,
Do the GF plan through wk10, then load up the HIM plan to end on 7/17, so I'm having you skip the SC plan. Good luck!