First, I have to give you hell for saying "starts commencing" in the above!!!
Second, that's great news on your flexibility. Having looked at your schedule and mapping it out, I think it’s best if you just go like this with your weeks:
+ Week 13 + Week 15 + Week 14 + Week 16, 17, etc.
That gets you the full camp week in on your own schedule and puts the post camp week recovery on the travel week.
So for that week 14 / Recovery I would suggest…
Mon (6/13) - Swim to Recover Tue (6/14) - Bike for 75’ but steady, not hard (shake legs out) Wed (6/15) - Day OFF for travel. Thu - Long Run Part 1 Fri - Long Run Part 2 Sat - Day OFF for travel. Sun - Long ride from Saturday done here.
You're only brave because you're miles away! I missed out the word "week" in my excitement of communicating with you
Sorry, I didn't reply sooner. I'm doing week 15 this week: I've just done the 1 hr swim, 6hr bike and 1 hr run today as I now have to fly to Spain for the day on Saturday. I will do the second long bike tomorrow and do the 2 hr run on Sunday. I'll then follow the rest of your advice for next week and make that my week 14.
I think you got your dates wrong above But I'm not the kind of fella who would pull you up on it
Rob, great to chat with you and so pumped to hear how well the race went.
I think you should plan on using the Balanced Half Marathon, Intermediate plan. I like the idea of you keeping up with some cycling to balance out the running if at all possible.
I have outlined a basic week below, but I don’t know (A) what types of runs you do with the group or (B) what other activities you enjoy doing during the week. If you have strength or yoga or something else, please let me know and we can dial it in.
I put the cycling on Sunday as the weather is still nice so you should enjoy these rides if at all possible.
Mon - Run Group Tue - Bike Interval (from Wednesday) Wed - Run Group Thu - Strides (from Sunday) Fri - Day Off Sat - Long Run Day as planned Sun - Cycle Day (easy / aerobic)
I'm very happy to follow the plan as described. I'll give my knee all of his week and at least some of next to recover whilst I'm on holiday. I did a tiny run last night and bailed because of it after just 10 mins - I think it's just overuse so I'm happy to rest it completely.
To be completely honest, when I started out I was considering 1 Ironman as enough but I'm now thinking that the 3 year plan you guys recommend should be my focus. I'll look at this more fully after the half marathon in Oct but will likely do a cheeky entry for me and the Missus for Frankfurt IM next year. I've heard that's a great event and as it's a week before the UK on it would enable us to go and support any of our mates doing that.
Only thing I would say about the above is the lads have a Thursday eve ride that I could do instead of on Tues.... How would that work out?
I'm looking forward to finding out what I can achieve if I actually follow your advice to the letter
Cheers and thanks again for the great work that you and the team do.
Rob, glad to hear it. After all the hard work you've done to get started, it kind of makes sense to keep it rolling.
For a Thursday group ride, how does this sound:
Mon - Run Group Tue - Day Off Wed - Run Group Thu - Bike Interval (from Wednesday) v Fri - Strides (from Sunday) Sat - Long Run Day as planned Sun - Cycle Day (easy / aerobic)
Ps - for these early runs, go run walk them. So 1' walk, then 1' run, etc...it's not being weak, it's being smart. You'll be able to run the 1' effort at your good pace...so in your first 15 minute run you cover 1.5 mile vs just 1 mile only running...it quickly adds up. Once you get to 30', I recommend you start cutting back on the rest portion and go more running.
Comments
Second, that's great news on your flexibility. Having looked at your schedule and mapping it out, I think it’s best if you just go like this with your weeks:
+ Week 13
+ Week 15
+ Week 14
+ Week 16, 17, etc.
That gets you the full camp week in on your own schedule and puts the post camp week recovery on the travel week.
So for that week 14 / Recovery I would suggest…
Mon (6/13) - Swim to Recover
Tue (6/14) - Bike for 75’ but steady, not hard (shake legs out)
Wed (6/15) - Day OFF for travel.
Thu - Long Run Part 1
Fri - Long Run Part 2
Sat - Day OFF for travel.
Sun - Long ride from Saturday done here.
Let me know what you think!
~ Coach P
Sorry, I didn't reply sooner. I'm doing week 15 this week: I've just done the 1 hr swim, 6hr bike and 1 hr run today as I now have to fly to Spain for the day on Saturday. I will do the second long bike tomorrow and do the 2 hr run on Sunday. I'll then follow the rest of your advice for next week and make that my week 14.
I think you got your dates wrong above
I think you should plan on using the Balanced Half Marathon, Intermediate plan. I like the idea of you keeping up with some cycling to balance out the running if at all possible.
I have outlined a basic week below, but I don’t know (A) what types of runs you do with the group or (B) what other activities you enjoy doing during the week. If you have strength or yoga or something else, please let me know and we can dial it in.
I put the cycling on Sunday as the weather is still nice so you should enjoy these rides if at all possible.
Mon - Run Group
Tue - Bike Interval (from Wednesday)
Wed - Run Group
Thu - Strides (from Sunday)
Fri - Day Off
Sat - Long Run Day as planned
Sun - Cycle Day (easy / aerobic)
Let me know what you think!
~ Patrick
Thanks for the chat and encouragement.
I'm very happy to follow the plan as described. I'll give my knee all of his week and at least some of next to recover whilst I'm on holiday. I did a tiny run last night and bailed because of it after just 10 mins - I think it's just overuse so I'm happy to rest it completely.
To be completely honest, when I started out I was considering 1 Ironman as enough but I'm now thinking that the 3 year plan you guys recommend should be my focus. I'll look at this more fully after the half marathon in Oct but will likely do a cheeky entry for me and the Missus for Frankfurt IM next year. I've heard that's a great event and as it's a week before the UK on it would enable us to go and support any of our mates doing that.
Only thing I would say about the above is the lads have a Thursday eve ride that I could do instead of on Tues.... How would that work out?
I'm looking forward to finding out what I can achieve if I actually follow your advice to the letter
Cheers and thanks again for the great work that you and the team do.
Rob
For a Thursday group ride, how does this sound:
Mon - Run Group
Tue - Day Off
Wed - Run Group
Thu - Bike Interval (from Wednesday) v
Fri - Strides (from Sunday)
Sat - Long Run Day as planned
Sun - Cycle Day (easy / aerobic)
Ps - for these early runs, go run walk them. So 1' walk, then 1' run, etc...it's not being weak, it's being smart. You'll be able to run the 1' effort at your good pace...so in your first 15 minute run you cover 1.5 mile vs just 1 mile only running...it quickly adds up. Once you get to 30', I recommend you start cutting back on the rest portion and go more running.