Simon Shurey Thread
Hey Coach,
So just getting back from doing back to back HIM ,White Mountain and Quassy. Big weekend overall it was successful, plan to do race report
Just to let you know that I am planning to do IMWI & IMFL.
I am planning to put aside a minimum 15-20 hours of training and that number will increase
So going through the screen cast it all looks good and the volume of the suggested plan makes me take a big gulp. I have now switched to the Ironman Advanced plan, in preparation of IMWI
So when you recommend split long runs in June where should I put this into the weekly plan ?
Bike Volume what are suggesting mileage per week should increase to do in June, or do i just stick to the ironman plan at this time.
Thanks
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We can adjust the volume as needed, I am just sending you a tentative plan that reality (and your body) will most likely adjust.
The split long runs can simply be the Thursday long run (AM / PM) unless you need to move the runs to a different day for better daily life / work balance, you let me know.
I'd like you to stick to the IM plan right now, but consider 1 weekend a month where you go longer....so instead of 4 Sat / 3.5 Sun you might go 5 Sat / 4 Sun, etc.
Feel free to sketch something out...or modify what I sent you and we can keep going back and forth (did I send you something? Man, I am getting old!!!!).
I will stick to the IM plan for sure and throw in a big bike weekend.
I will sketch out an outline of a plan send it you by the weekend. At least bounce it off you
I am thinking 8-10 miles for each run on Thursdays.
Thursday evenings I have traditionally been doing hill repeat runs with a small group, I am going to keep doing this as my second run on Thursdays.
Thursday evening hill repeats.
Friday 3200 Pool
Saturday 4 hours 45 minute run
Sunday 2 hour bike
Plan to do a big bike weekend next weekend. Will set-up outline for next week later. today.
Only changes will be double up runs on Thursday
Plan is to do 5 hours on bike Saturday
3-4 hours Sunday.
My biggest challenge right now is my swim stroke. So trying to get that fixed and focusing heavily on improving my stroke. I had a friend video tape my stroke.
I personally love watching this video before I swim:
His traps / next are just so relaxed, regardless of speed. Instead of carrying tension there, consider putting it in your glutes / lower back instead, to keep those legs up, per this silly yet pretty informative video:
Concerns I have been doubling up on my runs on Thursdays and my concern is that my longest run has only been 8 miles. Should I not be doing longer distances ? I will start pushing for 10 miles per run. But when I need to do longer runs what should you suggest I do..
So what is coming up for me this week..
Sticking to the IM Plan, doubling up Thursday. 3 hours bike Saturday with a local 5k. 5 hours bike Sunday
Next week I am going to be joining the Iron Cowboy on Tuesday, going to treat it as a big training day.
Are you tracking your workouts somewhere I can see them as they stack up across a week...that will help me think about your runs. Basically I recommend that folks split that long run until Camp Week / 6 Weeks Out...when you do the final three long runs they are all full long runs. But let me see that log...
Thanks for the clarification on the runs.
Talk to you soon.
Have a great 4th July weekend
Hope your Fourth was epic!
~ Coach P
So just to give you aheads up of where I am at. About 10 days ago I was diagnosed with Lymes Disease so will be on medicine for a couple of weeks. I did go to Utah for the final day with the cowboy. I do plan to do the camp weekend, I will keep you posted how the weekend goes.
Ps I was totally looking for you in the video!
I feel as though I caught it early enough so making sure I take the meds. Feel as though I have enough time to recover before IMWI. Looking ahead I need to discuss with you training plan between ironmans.