DW's Micro Thread

thekidduxc

For the OS, what is the preferred option of the two below:

Option 1: Monday: am FTP cycle & pm 35' Z1 run / Tuesday: am 800/1600m repeat run / Wednesday: am 30' Z1 run & pm VO2Max repeats cycle

Option 2: Monday: am FTP cycle & pm 35' Z1 run / Tuesday: pm 800/1600m repeat run / Wednesday: pm VO2Max repeats cycle & brick 30' Z1 run

IOW - Is it better to have a Monday night jog, Tuesday am hard run, and then a Wednesday am run followed by a PM VO2Max bike

or

Is it better to have a Monday night jog, 24 hours recovery to a Tuesday pm hard run, then another 24 hours recovery with a brick workout on Wednesday night

I am in the OS. On wednesday nights the Dubai Autodrome (F1 race track) opens for cycling and running under the lights. It is a 2.46KM track and it is a pretty cool experience. I want to align my Wednesday ride to be at night. (I live in the Middle East and our weekends are on Friday & Saturday so I have slide my weekly calendar forward one day to take advantage of the weekends).

thekidduxc

How should I adjust my OS WK 4 if I am going to take 4/5 days off of running? Can I throw in some more cycling? Today is my OS WK 3 LR that I bailed on.

R Calf is pretty beat up from more speed (running) than I am used to. Started to run today but didn't get more than 30 seconds... just felt like it was border line strained and I didn't want to push it this early in the season.

thekidduxc

Coach P?

Coach Patrick

David, sorry for missing your post, sometimes they just roll off the screen. Our default Run Jain guidance for the OutSeason® is in the Wiki here:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Run+Jail

Basically we focus on the bike while you take the time to rest and do self care on the legs...let me know if you need more guidance here!