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John Schneider Micro Thread
Cool weather him race ? 4 this saturday
Low's for the night mid 40's high during the day low 60's in Grand Junction, CO - so a low humidity race.
I was thinking about what to wear under my sleeveless wetsuit, I was considering wearing an under armour long sleeve jersey and then my en tri top along with bike shorts of course.
I have arm warmers I could put on in T1, gloves/under armour bike hat, possibly a short sleeve bike jersey over the top with a full zipper, short sleeve bike jersey I could take off in T2.
Does that sound like it will work or any other ideas to keep me warm.
Thanks in advance, John S
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On the aftermath you might have to take Wed off as well, or at least reduce expectations...but first, to survive Camp Week!
I don't recommend using the bike calculator to determine your running zones. We are working on coming up with a process for this now, but will take a little while. Please stay tuned in the power and pace forum.
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Notes
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Last updated by Coach on 02/05/2018
Coach Notes
John great to have you back on the fitness train again. Given how close you are to the Ironman® and your Hernia Recover, I don't want to go nuts with your training intensity (aka OutSeason style). I prefer instead that you do the Bike Focus plan to get the miles up, and run consistently through it (no run intensity please, only TRP).
Then you can make the leap to the final 12 weeks of the EN*Full Plan.
In the meantime, please tell me what your weekly run average mileage has been since 1/1...I'd like to set some baseline targets for you!
Let's get to work!
~ Coach P
1/1 22 miles
1/8 25 miles
1/15 24 miles
1/23 20 miles
Regards John S
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Coach Notes
I like where you are at WRT to the run, and we want to keep that rolling. I think 26 to 28 MPW right now is great...every once in a while you can go bigger Like the 32, but we don't need to sit there.
Note the weeklong "gap" in your plan at New Years...this could be a choice / re-energize week for you. I have added both of the Run Durability Program (RDP) plans to your Final Surge account. When you get a chance, make sure you have connected your Garmin/Strava to Final Surge to auto track your WKOS: https://www.finalsurge.com/GarminConnectSync and also be sure to put the Final Surge app on your phone: https://www.finalsurge.com/apps
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Your Notes
Aquabike May 2018
Harvest Moon Half Iron September 2018
Running 4-5xs a week
Running wk mileage past 4 weeks
25, 25, 30, 32
Let's get to work!
~ Coach P
I'm in os week 8 and noticed the final surge Monday email says run frequency target is 6 for advanced is this 6 run days a week? If so on final surge calendar I only see 4 days of running, so I was wondering where the other two days was coming from?
If you are advanced, you can add them yourself as two additional brick runs. 👍
Hey Coach:
The bad news I had a case of shin splints that ruined my IM 2019 Boulder hopes for this year.
The good news is I'm back running 5 days per week, sunday long run was 30 minutes with no pain, fingers crossed/knocking on wood.
I'm trying to readjust my season to figure out what races I can do.
I've been able to keep my biking and swimming up, bike ftp at 267 3 days per week (I live in Denver @ 5k elev) did 3.5 hour ride this past saturday and swimming I'm at 3k yards 2 days per week (I'm a sub 1 hr im swim).
Do you think it's feasible to shoot for lake placid 2019 or should I instead shoot for Wisc/Chat/Louisville?
I don't want to just finish, I'm always trying for a KQ slot (have not made it yet), my last run 5k was 22:35, running is definitely my weakest event.
As always thanks for your help, John Schneider
The more time you have, the better. Before I give you a final answer, but can you tell me what your Iron Man run times have been relative to your open marathons times. Also, what adjustments do you make to your training to alleviate the shinsplints?
IM run times for you
CDA 2016 - 4:15:42
IMHoe 2015 - 4:17:33
Louisville 2010 - 4:01:02
For the Shin Splints,my running Doctor has me doing the following:
I'm running cadence of 180
Wearing calf sleeves during day and when I run/bike
Running fast correctly - extending my run behind my hips and a little more arm swing
Foam rolling my calf's
(I really think this years cause was running fast incorrectly, was picking my knees up to high)
Technically speaking if you want to run faster picking up your knees is the way to go. I’m pretty sure that’s one of the key technique changes recommended by better running coaches than me. 😆
While I like where your bike in so long, I do believe having six weeks here to restart your run and then begin proper run training would be way more beneficial for you. If it’s not too much to ask, I would look at Wisconsin or Louisville… What do you think?
I was thinking IM Chat, only because I could hopefully make the camp and then do the race, would that work?
That will be perfect! That allows us to get on track and give you enough time to get smart and fit. Let’s do it!
sounds good, looking forward to the plan
I am on it! 👍
@John Schneider I have loaded a run plan for you, and modified it a bit, to help you continue to progress. I have also put the 12 week plan into place for CHOO (starts on 7/8). The question becomes how we bridge what we have to where we want to be in July.
My general guidance for you is:
Please keep me posted!
~ Coach P
Thanks Coach P, so if I'm understanding, run 5-6 days a week, what mileage per day do you consider little? 5 mile runs? Should I be working up to a long run per week the closer I get to 7/8, if so what/when would I start and what would I work up to, would I keep the overall mileage the same if I upped the long run?
Then on 7/8 do the IM advanced plan for IM chat
Hi Coach P, does what I wrote above make sense?
Yes, it does make sense. I think of a short run as about 30 minutes, regardless of the mileage. Something that quickly fits into your week. You will want to have one weekly run that is between the 60 and 80 minute range so you can prepare for the transition to the race plan. Obviously you don’t need to have that a full long run time ready now, it’s something you can build up to incrementally. At this point to season the weekly number is more more important than that one individual run number. Frequency is simply the best way to do it. If we can get you running five or six times a week, that’s a win!
Thanks Coach, what plan am I loading up on July 8?
Would it be the 2019 Full Bike Focused Plan (20 Weeks)
or the 2019 Full Run Focused Plan (20 weeks)
I guess this would end up being 11 weeks, correct?
You are correct, it will be the last 11 weeks of the plan. I prefer that you do the bike focus version so we continue to use cycling as a means to build your fitness while giving your run fitness room to grow a little more gradually. How does that sound?
perfect
Lets keep the workouts rolling in!!!
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Coach Notes
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
>> Transition Early <<
Your Notes
Iron man Chattanooga 2019
Run 3 x week 30 min runs
Bike 2 x week 20-30
Let's get to work!
~ Coach P