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Sheri's Micro

SJDEVORE1SJDEVORE1
in Coaching Forum 🧢
Hi Patrick-- I'm not sure why this is highlighted  image


So since I don't workout on Sun, I am pushing my week a day forward--Dropping monday and beginning my week with Tue on Mon.  That works well giving me both fri & sat rides



1. We are leaving town for a quick trip Thur & Fri. How will I adjust my schedule for that? Thur I won't be able to do anything- fri I might be able to do something small at night once we are back- not sure. Mon-wed & sat are open

2. When 2 workouts are scheduled for a day- should I do them back to back?  Like a run/swim?  or space them out?

3.  Is there a place for strength training in this plan?  If so, where can/would be the best place to stick it in?

Still figuring out the site but loving all the resources- this is greatness!  Thank you!!

sheri


Comments

  • Coach PatrickCoach Patrick
    Sheri, thanks for posting! I really appreciate it...and I like the highlighting. image If you do Tues-Thurs on your Mon to Wed, then you are pretty good. If you have a chance to do a short run on Friday night, great (like 30 to 40 minutes in Zone 2), then on Sat do the planned Saturday Bike/Run. Sunday can be off and we'll pick it back up.

    Back to back only if you have to for logistical reasons, otherwise split is totally fine. The only time we want workouts together is Bike/Run in the final six weeks on Sat and Wed...

    You can do strength on your swim days, but there are two types of strength -- rehab / stay healthy stuff (usually light, etc) and get fit / ripped stuff (usually heavy, P90X stuff). We don't recommend the latter IN season.

    Regardless of when you lift, we just want to make sure that your subsequent workouts aren't impacted by soreness, etc. Lifting legs is no good if you can't ride the bike next day.
  • SJDEVORE1SJDEVORE1

    Great thank you so much!

     

    sheri

  • SJDEVORE1SJDEVORE1
    So we just continue to use this thread for communication right?

    This morning's 110 min run turned into a 90 min run/jog/walk image I did my workout late in the day last night & my legs were not ready for this morning. So I am wondering what protocol would be- next time obviously I will try to time it 24 hrs from the last workout, but if things just aren't panning out- do I keep trying & watch my avg drop or do I scrap it & try again later in the day or just let it go for the day? Today it was all I could do to walk the hills /slow jog--which ended up being just walking the entire way back- 2 mi.

    thanks
    sheri
  • Coach PatrickCoach Patrick
    Sheri, that;s right unless it's "sub-24 hour turnaround" in which case you should text me: (617) 513-3830 Cell Phone (EST Time).

    If it's hot / end of day, I'd rather you use HR vs pace....the fatigue is often too high and can make the session too hard to (A) finish, or (B) too hard to recover from for the next day.

    At the end of the day, the Minimum Viable Run is a steady effort that builds from "getting loose" to "Steady running" to "Strong finish" -- sometimes strong finish isn't about running faster (esp in this heat!) but just keeping up that basic effort!
  • SJDEVORE1SJDEVORE1
    makes sense- thank you.

    That last run I started noticing some dull aches in my hip & foot. I know my shoes need to be replaced, but I also know my body isn't used to running more than 2x a week. Even for marathon training I could only ever keep up 3-4 x a week before I would get tired. just wondering if since the runs are shorter you think we need to keep this up or I should take out one of my runs and add it back in later?

    I do feel like I am getting stronger, but I just need to keep a healthy balance.

    sheri
  • Coach PatrickCoach Patrick
    Sheri, let's cut the runs back to 3 while you adapt to the plan. Is this a sensation you have had before? Sounds like your getting a nerve trapped in there...might be worthwhile to do some flossing of the sciatic nerve... This might help: https://www.youtube.com/watch?v=aFKwNffX8zw
  • SJDEVORE1SJDEVORE1
    Hey Coach -
    I chatted with you by phone last week & told you that I was not feeling well. I totally expected to be back on again in a day, but it didn't happen & last week ended up being a wash :/ Should I just go on with this next week as scheduled? I don't have any fever now, but still tired & draggy. Not peak performance still- feel like I can go again, but not push yet. I swam fri for my RR race trial swim & did fine, but it was only a 2200 swim. What do you think?
  • Coach PatrickCoach Patrick
    Sheri....BUMMER! Yes to continuing on to the next (aka this) week..just don't worry about intensity, just get the time in for the first few days...you need to "clear up" before you can crush it. Please keep an eye on your sleep and make sure you are still getting good rest!
  • SJDEVORE1SJDEVORE1
    Hi coach Patrick- My race is 4 weeks out & I'm wondering if I should be doing more OTB running? I have been either missing my bike/run day or took the run out as we talked about (removing a run to gradually get my body into this schedule) and have been running before my fri & sat rides, but My mind is wandering how things will go on race day. Next week I will add back in bike/run just so u know.
    And I did my first Fri/Sat rides this week & my legs feel stronger already! Love it
  • Coach PatrickCoach Patrick
    Sheri, running off the bike well on race day is about managing your pace / HR (see newest site updates here: http://j.mp/1wrT4hJ) so I while a bit more frequent running is important for you now that you are back on track, it doesn't HAVE TO be off the bike! Let me know what you think!
  • SJDEVORE1SJDEVORE1
    Hi Patrick- race is 2 weeks out now. I need to schedule a call but I can't remember how to do that image Could you remind me!? Thanks !
  • Coach PatrickCoach Patrick
    Of course! It's under Support too in the Navigtion...

    My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.

    Looking forward to it!
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