William "Skip" Crawford's macro thread

William Crawford

I raced IMMT and spent last week recovering. I did not do any structured workouts. I feel good and want to start back this week. I am racing IMMD on October 3rd. I have loaded the intermediate IM plan to end with IMMD. Please let me know how I should amend the plan to best prepare for MD.

Thank you.

Coach Rich

Posted By William Crawford on 23 Aug 2015 12:50 PM

I raced IMMT and spent last week recovering. I did not do any structured workouts. I feel good and want to start back this week. I am racing IMMD on October 3rd. I have loaded the intermediate IM plan to end with IMMD. Please let me know how I should amend the plan to best prepare for MD.

Thank you.

Hey Skip,

Congrats! Changes to make to that plan:

• Do the high volume option in wk15 vs a pure race race rehearsal
• Cap all of the long runs at ~2hrs vs the schedule 2-2.5hrs
• Really focus on getting in or maybe exceeding the scheduled running frequency.
• If you can find an opportunity to add a bit more riding to the wk16 and 17 schedules, that would be great. 

Good luck and I'll be sure to have some BBQ in Chat in your honor 

William Crawford

Rich,

Thank you. Enjoy the BBQ in Chat. After IMWI you will have earned it.

William Crawford

I just completed IMLP and am racing IMMT and IMMD this year. I know I was under trained for IMLP and used it as a long expensive training day. What do you recommend to get ready for IMMT and IMMD?

Coach Rich

Posted By William Crawford on 26 Jul 2016 06:53 PM


I just completed IMLP and am racing IMMT and IMMD this year. I know I was under trained for IMLP and used it as a long expensive training day. What do you recommend to get ready for IMMT and IMMD?

Hey Chip,

Ack, sorry I'm so late getting back to you about this. Let me know where you are with your training and preparation post LP. Very, very tight turn from LP to MT but you do have a bit more of gap between MT and MD so a little time to get some stuff done.