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Dave Nesom's 2015 OS Micro

dnesomdnesom
in Coaching Forum 🧢

Hey Coach P. Starting off my first EN OS today and pretty pumped about it. My travel schedule is lighter than usual because of the holidays coming up but I will have some travel and a half-mary that will effect my training schedule.

I am traveling and will have access to a t-mill (and probably a hotel gym exercise bike) during week 4 and the first half of week 5. Here's what it will look like week-by-week:

  1. 10/26 Normal Schedule
  2. 11/2 Normal Schedule
  3. 11/9 Normal Schedule through Sat, depart Sat Afternoon can work out in am, then 35 hours of travel time so no Sunday work)
  4. 11/16 Full week in hotels with t-mill and maybe an exercise bike.
  5. 11/23 Mon in hotel and Tuesday am travel back to USA (arrive back tuesday PM because of time zone gain.) Wednesday normal, then Running Atlanta Thanksgiving Marathon on Thursday 11/26.

I will need to make any adjustments to be ready for the half-mary (I can always find time for the t-mill in my travels). The bike opportunities may be pretty limited and in the past the hotel bikes have wreaked havoc on my IT band because of improper fit--hoping to to get enough time in on the exercise bike to keep from losing any ride fitness if possible

Thanks in advance for your advice. 

Dave

Comments

  • Coach PatrickCoach Patrick
    Dave, thanks for reaching out and HUZZAH! for forgiving travel schedules. image

    I say you do the following:

    + Plan on an 8 mile Wed run, your call on "tempo" at goal race effort for 50% of that run.
    + Sunday long runs should be in the 1:15 to 1:30 range already, so carry that through the end of Week 3.
    + Week 4 is a run focused week...shorter, quality Tmill runs are a great way to kick off the taper. I'd have two runs in the 60' range (each with 20' of race pace effort), other wise 40' or less with a bit of speed.
    + Really manage your rest / hydration / sleep over the travel stuff...run the half, then take the next day off...Sat and Sun can both be rides to get you re integrated...I would do the Tues ride from Week 4 on Sat, Sunday is just time in the saddle for 1 to 2 hours, all aerobic. Monday off, then back at it!

    While you are at it, be sure to check out our half marathon pacing guidance! http://bit.ly/1P3eR6I
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