Chris's Micro Thread

chrissc18

After 3 weeks of training in the OS program I am finding that I have more time for workouts on Fridays.  Will it grossly impact a week of training if Thursday and Friday was swapped on occasion?

Coach Patrick

Chris, thanks for reaching out. It will kind of make Saturday's ride...well...hurt more. If you have more time on Friday, any chance you can bump your week forward a day?

This would make Friday = Saturday WKO...so your Sunday and Thursdays are OFF...that would keep the integrity of the week and honor your schedule AND let you have a full day off for your unhealthy football obsession (kidding!).

Your call!

chrissc18

I see that in week 11 Swimming is included as an option.  I am not worried about needing it but if I do want to include it how would I do so given our pool is only open Tuesday and Thursday mornings?  Its not worth messing up the rest of my workouts since its hard to get the bike/run days completed as it is now.

Coach Patrick

If you had to (swim 100 yds slower than 2:00) then I would drop the run on those days...just swim AM, then bike in PM.

If it was "only one workout a day" situation, then I'd move your week back by a day....this would be:

Mon - Long Run from previous week
Tues - Swim
Wed - Tue FTP Ride
Thu - Swim
Fri - Thu VO2 Ride
Sat - Run+Core
Sun - Sat Ride/Run

chrissc18

I will be starting Swim Camp in two weeks.  I have pool access tuesday/thursday and am wondering how to adjust the schedule to accommodate that timeline.

Coach Patrick

Chris, I would suggest you swap tues/thurs runs with two of the Mon/Wed/Fri swims. If you can't hit the pool for a third day that week maybe you do an aerobic session on the bike and some swim cord time?

chrissc18

Sorry I have to keep asking the same question.  I am now in the get faster program and will have pool access Tuesdays and Thursdays through March 9th.  Then I will be on vacation for a week. How to update the calendar to accommodate the swim access on Tuesdays and Thursdays.  While on vacation in Jamaica I can certain run on the beach and perhaps some swimming depending on the location.  Any tips for that week would be appreciated.

Coach Patrick

Chris, no worries...it's what I am here for!!!!! With Tues / Thurs swim options, I think you should do the following:

Mon - Do Bike from Tuesday here.
Tues - Do the Run / Swim from Wednesday here.
Wed - Do Bike / Run from Thursday here.
Thu - Do Swim from Friday here.
Fri - Retain the Friday run.
Sat - As planned.
Sun - As planned.

In this layout, your Thursday and Friday are both pretty light, so that should help with recovery, etc.

chrissc18

I know no-one will be sympathetic here but I am going to Jamaica from the 9th through the 16th. Typically I treat this as a recovery week with some easy swims and some short runs on the beach. I mostly workout so I don't come back 10 pounds heavier. If there is something more specific I can do, please share. I usually have 2 hours in the morning before anyone else is up and moving.

Coach Patrick

Chris, what plan and week area you in?

chrissc18

I am in week 5 but am doing a repeat of week 4 this week since I was one that was switched with the updated plans and had just come off a test week.

Coach Patrick

Chris, sounds like the GetFast plan to me, as that was just updated. I think this is great. Week 5 is a test week, so that means you can get in your bike test next week and maybe squeak in a run test (if you need one) before you go.

When you are away, I'd do a daily workout as stretch / core, then run steady / TRP between 45' and 60'...then stretch cool down. Your only "big session" would be to get in the long run for that week (day off the next day from running) otherwise you are golden.

We are still early and don't need to beat yourself up...and we want vacation to be chill while still being good for your fitness. Let me know what you think!