Paul Reynolds 2015 micro

Paul Reynolds

I will be in week 5 of beginner full. I have an Olympic tri this Sunday , any suggestions for training changes this week?

Coach Patrick

Paul, great to hear from you! The changes are fairly standard...we recommend:

+ Normal plan through Friday, which includes your Thursday long run and Friday swim only.
+ Saturday you ride for time in Zone 2, not intensity...capping it at 2.5 hours maximum.
+ Sunday is race day...rip it up!!!
+ Monday is a swim only or off day..then back at it.

Good luck with the race...note, if you want to WIN the race, then you might cut the Sat ride down a bit more, but that's up to you!

Paul Reynolds

thanks, will wear my EN gear.

 

 

Coach Patrick

Sweet! Thanks for representing!!!!

Paul Reynolds

This past weekend I was on a 150 minute run and popped a hamstring 3/4 way through. I stopped and haven't run since. I had a similar instance 3 months ago and took 2 months to be pain free. My question, I am in week 17 of beginner Ironman training and have a RR run of 180 minutes in 3 days, Should I rest or fight through it? IMFL is coming up. help. ( doing all the PT stuff and still biking and swimming)

Paul Reynolds

Nevermind, was able to do a 40 minute slow run with very little pain. The 3 day lay-off was the key. I'm back.

Coach Patrick

Let's still be smart and play it easy!!!

Paul Reynolds

ran the 180 RR today for 15 miles. very little pain, so will continue with the schedule.

Coach Patrick

Paul, man that is amazing. Hitting that long run means you don't much long running left. Please continue to be smart and manage it...we want you rested and ready. If anything you can focus now on making sure all those long runs are really well fueled, etc, as well as the mental race plan for race day (and your HR target / cap)...

Paul Reynolds

Where do we put our race report?

Paul Reynolds

Found it, will do it soon.

Coach Patrick

Thanks!!!

Paul Reynolds

I am in week 10 of get faster beginner. I have a sprint on Sunday. any changes?

Coach Patrick

Paul, That's actually perfect timing. :-)

I suggest that you plan on the Friday swim but dropped the run.

Saturday I would just keep easy and do a few pickups at race effort on the bike and run. Consider the entire workout to be about 60 to 75 minutes with 5 x 1 minutes in each discipline that goal race pace. Plenty of rest between them. Something like four minutes.

Then on Sunday rip it up and get ready for the next planned!

Good luck!

Paul Reynolds

I  am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol  on Saturday. any changes?

Paul Reynolds

I  am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol  on Saturday. any changes?

Paul Reynolds

I  am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol  on Saturday. any changes?

Paul Reynolds

I  am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol  on Saturday. any changes?

Coach Patrick

Paul --

Hmmm. I say that you plan on doing the Big Day the following weekend. No point in going crazy as you have time until your race. This week instead on your Saturday I would just put in a nice steady ride -- nothing flashy at all. Good luck!

Paul Reynolds

Next week I will be at cedar point doing the half. I will be in week 12 of the beginner full. Any suggestions?

Coach Patrick

Paul...totally! since the races on Sunday, I recommend you follow the basic plan through your Thursday long-run. You can Get Longmont and about 90 minutes because it will be plenty of running come Sunday. Friday is a sum only day on Saturday is off Sunday is race day. Do your best to build your effort across today and really focus on great nutrition and pacing on the hills. Ideally you'll be able to negative split the bike in the run by starting smart. Definitely plan on Monday off so you can recover....you can returned to the following week with Tuesday and Wednesday for time but not intensity...good luck!

if you haven't already, check out the race execution resources for half iron guidance: http://bit.ly/2bIKlPN

Paul Reynolds

I am on full beginner. Can I switch week 15 and 16 due to work schedule?

Coach Patrick

Paul, absolutely!! Just don't forget to switch it back!!!

~ Coach P