Virginia's Macro Thread

Virginia Edmonds

Hi Coach,

 

I did IM FL last year as my first full

I am doing it again this year and my plan starts next week.  Last year I adjusted the schedule b/c of my days off.  This year I would do the same thing, but I have more time to find out from you if there is a better way to rotate training to fit my days off.

My days off are Mon, Fri, Sat.  I work at 7am so if I start something at 430 am (run or bike, swim is not an option on work days), I have to be done by 6am to head to work. 

My plan last year which seemed to work for me and the race:

Sunday off, Monday long run and swim, Tuesday off or recovery run, Wed intervals on bike trainer for 60 min followed by a 20 min run, Thurs 45 min run, Friday long ride and swim, Saturday long ride and run.  I followed the time and training suggestions for all the workouts according to the plan

Would you let me know if the order I have chosen is the best option and one that would give the best benefits?

Thanks!  I could not have done IM FL without you! 

VIrginia

 

Coach Rich

Looks good but would you be able to swim on Sundays in about the last 8-12wks leading up to the race? Or 6-8wks? That is, you'll be getting into crunch time at that time and it would be valuable if you could make that swim happen...and another short run if could fit that in also. 

Swimming 3x/wk in the last ~8wks before an IM would be very valuable on race day. Good luck!

Virginia Edmonds

Hi Coach Rich,

Thanks for the feedback. That's great. I work Sundays so swimming is not an option that day, but could (or should) I substitute a post long bike with a pool swim instead of the run? I could add a swim on Saturday's after the bike for the last 6-8 weeks. I could skip my day off that I give myself and add a run there. Thanks for the advice.

Started my first official day of training today!

Coach Rich

Posted By Virginia Edmonds on 15 Jun 2015 03:31 PM


Hi Coach Rich,



Thanks for the feedback. That's great. I work Sundays so swimming is not an option that day, but could (or should) I substitute a post long bike with a pool swim instead of the run? I could add a swim on Saturday's after the bike for the last 6-8 weeks. I could skip my day off that I give myself and add a run there. Thanks for the advice.



Started my first official day of training today!

Ok, my big picture guidance is:

• Don't drop a run in order to gain a swim, if that makes sense. Running frequency is much more valuable than getting in that additional 1 swim per week.
• Swimming 2x/wk until 6-8wks out is fine. Finding a way to get in a 3rd swim per week in the last 6-8wks would be great, but not at the expense of losing a run or cycling session. Great if you could do it what was your day off. In other words, the last 6-8wks are crunch time, when things really start to become valuable and important, so worth stretching things to make it all fit, if only for 6-8wks. 
• All that said, if the 3rd swim doesn't happen, don't worry about it. It is what it is. 

Good luck!

Virginia Edmonds

Great.  I will work it out and keep all of that in mind!

Virginia Edmonds

Hey Look!  I made it to Junior Member!

Virginia Edmonds

Hi Coach,
Last year I did the beginner IM plan and this year I am doing the Intermediate. I know the literature suggests not changing the training plan by adding work. I really liked my run performance as a result of running an hour off the 180 minute bike rides last year. That is not part of the Intermediate plan. Can I add that in place of another run? or Can I just add it? or should I leave it alone because you made the plan that way for a reason?
Thanks for everything!
Virginia

Coach Rich

Posted By Virginia Edmonds on 10 Sep 2015 03:26 PM


Hi Coach,

Last year I did the beginner IM plan and this year I am doing the Intermediate. I know the literature suggests not changing the training plan by adding work. I really liked my run performance as a result of running an hour off the 180 minute bike rides last year. That is not part of the Intermediate plan. Can I add that in place of another run? or Can I just add it? or should I leave it alone because you made the plan that way for a reason?

Thanks for everything!

Virginia

Sorry for the delay getting back to you!

Everyone on the team has had great success for years by following the training plan as written. Specifically, running before the bike vs off the bike. We likely have an article in the Wiki about this, ie, the value of NOT running off the bike.

Short answer is that we haven't prescribed those 1hr runs off the Saturday bikes since about...2006 or '07 and its worked just fine. 

Virginia Edmonds

I completely trust you Jedi Master!

Virginia Edmonds

Hi Coaches,
Thanks again for the great support at IM Florida!
I have read and loaded up the 4 week recovery plan, but I also signed up for a marathon on November 29th. The recovery plan pretty much says that I should not do the race. Should I not do the race? I can cancel hotel without loss and I signed up when the fee was low. So overall, no real loss.
Also, when should I contact you about some races planned in January and February? All running.

Thanks again!
Virginia

Coach Rich

Posted By Virginia Edmonds on 10 Nov 2015 09:05 AM


Hi Coaches,

Thanks again for the great support at IM Florida!

I have read and loaded up the 4 week recovery plan, but I also signed up for a marathon on November 29th. The recovery plan pretty much says that I should not do the race. Should I not do the race? I can cancel hotel without loss and I signed up when the fee was low. So overall, no real loss.

Also, when should I contact you about some races planned in January and February? All running.



Thanks again!

Virginia

Nope, not a good idea, from a training and recovery standpoint, to do the marathon. You're placing yourself at very serious risk of mental burnout, in my opinion.

Just reach out to me via the Triathlon Season Roadmap tool, under Training above, whenever you have your schedule locked down. No rush though, you need to check out for a while, mentally.

Good luck and it was great to finally meet you!

Virginia Edmonds

Sounds like the voice of reason. Just what I needed. No marathon for me and I will stick with the recovery plan. I will be in touch for my roadmap.
It was awesome meeting both of you! One of the highlights of my trip. Coach Patrick saved my run for me during the race. He helped me beat my nausea and turn my run completely around. I was so happy with my finish. Thanks to you both!

Virginia Edmonds

Hi Coach Rich,

Here is my story. I finished my last big run race, the Gasparilla Ultra. I am on to my next race, another marathon on 3/26. I am finishing the end of my triathlon off season with a fun half marathon on April 16th. My next race, which I consider an A, is Augusta 70.3 but it is not until September. So, my question is, is it too late to do the swim camp? I thought it might be a good interim until I start a 70.3 training schedule. I think that training will begin in May. What do you think?

Coach Rich

Posted By Virginia Edmonds on 11 Mar 2016 12:15 PM


Hi Coach Rich,



Here is my story. I finished my last big run race, the Gasparilla Ultra. I am on to my next race, another marathon on 3/26. I am finishing the end of my triathlon off season with a fun half marathon on April 16th. My next race, which I consider an A, is Augusta 70.3 but it is not until September. So, my question is, is it too late to do the swim camp? I thought it might be a good interim until I start a 70.3 training schedule. I think that training will begin in May. What do you think?

Yes to swim camp after that running but I also suggest you submit a TSR for me so I can plan all of this out for you, silly 

Virginia Edmonds

Hi Coach, I have been following my TSR, but have a question about starting the HIM plan sooner than recommended. I am sure you covered this in my screencast for my TSR, but I was not able to open it and still can't. I did not mention it before because I have been able to follow it as suggested and did not have any questions. But now, I am getting antsy to train longer for Augusta. I am sure the TSR tells me why I should hold my horses so can you help me view it? If it does not cover why I should pump the breaks, can you tell me if it would be ok to start the half IM plan sooner?
I also recently joined Strava. If I have my info private, can you and Coach P see it since I am in the club? If not, I will take off the privacy settings.

Thanks!!

Virginia Edmonds

another question, where can I find the bike skills podcast from 3/23? I checked the archived podcasts, but did not see it there. Thanks!

Coach Rich

Posted By Virginia Edmonds on 14 May 2016 06:15 PM


Hi Coach, I have been following my TSR, but have a question about starting the HIM plan sooner than recommended. I am sure you covered this in my screencast for my TSR, but I was not able to open it and still can't. I did not mention it before because I have been able to follow it as suggested and did not have any questions. But now, I am getting antsy to train longer for Augusta. I am sure the TSR tells me why I should hold my horses so can you help me view it? If it does not cover why I should pump the breaks, can you tell me if it would be ok to start the half IM plan sooner?

I also recently joined Strava. If I have my info private, can you and Coach P see it since I am in the club? If not, I will take off the privacy settings.



Thanks!!

Hey Virginia,

I scheduled you to be in the SC plan because that's basically you're version of the OutSeason training plan, given the lay out of your year. So (1) I'd rather you be in the SC plan because the low volume, high intensity stuff will make you much faster and (2) when you exit the SC plan and switch over to the HIM plan, you have plenty of time to transition that fitness over to HIM fitness. In short, what I have you doing now is better, and actually harder, than if I were to start you in the very early weeks of the HIM plan. 

I'm not sure how the privacy settings in Strava works but PnI don't actively check training logs. If you have you questions for us, please just post them in the forums and we'll answer you here. 

Good luck!

Virginia Edmonds

Hi Rich,

Thanks for the reply.  I thought that might be the reasoning.  The SC workouts are asking a lot of me, but somehow I find the push they are looking for.  So, I guess that means it is working.    I will stick with the plan!

Coach Rich

Great! Good luck!

Virginia Edmonds

Hi Coach,
What do you think about a sprint triathlon one week after my HIM?

Coach Rich

Posted By Virginia Edmonds on 09 Jun 2016 10:35 PM


Hi Coach,

What do you think about a sprint triathlon one week after my HIM?

I think you'll be fine and it would be a good change of pace, an opportunity to go fast with your HIM fitness.

Virginia Edmonds

Great! Thank you!

Virginia Edmonds

Hi CR,
How is it going? I am happy to see your Strava running!
I am trying to decide my big plans for next year. Are you able to tell me your thoughts about IM Arizona 70.3 or IM Maryland? I would only be able to do one of the races, but I am looking at them because the bike courses say flat. I don't mind the work of hills, I just don't enjoy super fast downhill. It scares me. Looking at the IM Maryland website, it has not sold out for 2016 and the race is a month away. Is there a reason why this race would not sell out?
My other choices for my race season would be:
IMFL (third time) or
I'M Augusta 70.3 (third time) or
HITS Naples either the full or the half
or a sprint or Olympic race every month during the season. This is just fun for me.
I would also take other race suggestions that you think I might like.
Thanks for your thoughts!

Virginia

Coach Rich

Posted By Virginia Edmonds on 10 Sep 2016 03:59 PM


Hi CR,

How is it going? I am happy to see your Strava running! Thanks!

I am trying to decide my big plans for next year. Are you able to tell me your thoughts about IM Arizona 70.3 IMO, IMAZ70.3 is a bit of a cluster. Look at the bike course, all the turns and out and backs, then imagine ~2k athletes on that course. No thanks. or IM Maryland? I would only be able to do one of the races, but I am looking at them because the bike courses say flat. I don't mind the work of hills, I just don't enjoy super fast downhill. It scares me. Looking at the IM Maryland website, it has not sold out for 2016 and the race is a month away. Is there a reason why this race would not sell out? I would ask people who've raced it but I think the race was postponed last year a week or so due to a storm and, I think, lodging is tough to come by. In other words, typically when something funky happens with a race one year (heat, storms, wind, pestilence, etc) registrations can be slow for the following year. That's just how races have worked for years and years. 

My other choices for my race season would be:

IMFL (third time) or

I'M Augusta 70.3 (third time) or

HITS Naples either the full or the half

or a sprint or Olympic race every month during the season. This is just fun for me.

I would also take other race suggestions that you think I might like. Timing of the race is everything, ie, a time of year for which IM training works for you. That said, IMNC and IMMT will be key races for us next year so you should consider those events as well. 

Thanks for your thoughts!



Virginia

Virginia Edmonds

Hi Coach,

I just wanted to say thanks for the updated TSR

Virginia

Team Endurance Nation

You're welcome!