Trying to embrace the self coaching!

tspinner21

I know I posted this in the Macro Thread, but, I'd like to see what some other think on how they mix and match the plans based on what there options are out there...

Background, currently in NOS 2016 Beg (ending 1/31), Swim camp (ending 2/14), short course beg (ending 5/22 on a sprint A race), Transition and load up Get Faster beg (starting on 5/30 weeks 2-7)

Ok, so I likely have two scenarios now (give the Rev3 announcement) 

Scenario 1:

Do the Via Half Marathon in Sept (9/11/16) instead of Ironman 70.3 AC

For this option, need to put something between the end of Get Faster to the Steelman Oly dist (figuring Short course weeks 17-20); then inserting the balanced half marathon beginner plan (weeks 8-12) ending on 9/11/16.

or 

Scenario 2:

Do the Pocono Rev3 Half Distance (8/7/16) instead of the Steelman (Oly Dist - 8/7/16) 

For this option, I envision that I would simply drop the get faster block and transition from the Short Course Beginner to EN Half Beg.

So, I would load up the EN half (starting w/ wk 11) on 5/30/16 to end 8/7/16, with the final race rehearsal week of 7/11/16. 

Love your thoughts!

-Tom

Robert Sabo

Your questions are too convoluted. You first need to pick your races and then choose your plans. I personally would pick my tri's first and build running races around them. If your goal is to do a 70.3 then pick which one you want to do. There are tons of half marathons to choose from which you can do 6-8 weeks after your 70.3 and go for a PR. I am doing AC 70.3 so I'm biased. But Pocono is more convenient for you. Pocono will be hilly and AC is totally flat. Both 70.3s can also be "A" races as they are plenty far out from you "A'' Olympic. Let us know if you have other questions about race selection then Rich and the team can suggest the plans to get you ready to execute those races.

Paul Hough

I have to agree with Robert here. I am very decisive on what races I want to do. I pick those then complete the season planning survey so Rich can give me the best advice on which plans to load up.

Al Truscott

+3 .. Races/events, and the relative value (A, B, C) I assign to each are what drive my training plan. AS a matter of fact, they are only reason I have a training plan. Otherwise, I;d jut be noodling around and have no reason to focus my efforts.

The other thing is an honest assessment of your relative capabilities in each discipline, and in "speed" vs "endurance". Work your weaknesses.

tspinner21

Rob and Paul, sorry I probable should've added some more info to this post.

I'm running into a few issues. I want to do a 70.3 but, money is tight and i'm trying to get what I want ... but, i'm also trying to plan for the worst as well... Since i'm probably going to go out on maintenance mode before I make the final decision, I want to see if my thought process is right if I have to make a change on my plan stacking for the season.

That being said I have the potential for 3 different scenarios all depending on what can happen in my professional life.

the two presented are the more likely options... however, "if the mail man finds that magic bonus check stuck in between the seats" (its possible for 70.3 AC if it isn't completely sold out). Which then I would just keep my current road map.

I'm really just trying to figure out how to modify my road map (on my own) in case It will be a while from coming out of maintenance mode. I think what I was proposing made sense but, I was looking for some feedback on how I was modifying my current road map. 

I know Coach Rich is the master here, but I know both him and Coach P are jam packed to the gills (plus they're always saying plug into the team )

Again thanks for putting up with my craziness here and thank you all for your help and thoughts! they are truly appreciated.

 

drjohnson08

If it helps your decision at all it appears that AC 70.3 general entry is sold out. If you want to register you can pay a $150 fee to the MMRF and make the commitment to fund raise $2500.

Paul Hough

Given your uncertainty, I would think a Lydiard running approach - applied to triathlon - is best. Basically, you build a solid multi-discipline base though the end of April, and maybe focus a little more on running in case you go with Scenario 1. By May - if you do decide on a HIM, then you can easily extend the swim and bike volume and put a little more intensity into the running. If you go the other route, you can transition to more get faster stuff with the solid base you have built, and as soon as that is over, drop swimming and cycling and put more a little more build and intensity into running to get ready for the Half Marathon.

tspinner21

@Doug yup that door is closed, maybe next year 

thanks @ Paul and @Al for the thoughts. 

I know my biggest weakness right now is.... WEIGHT! I'm 6'0" and 240.7 lbs (i'm down from 253 since last Feb and down 2.3 lbs since NOS Start). Also, it will be a year on Dec 4th since I had a bulging disc injury (between L4-L5). Which I'd like to say is now basically pain free! 

Weaknesses in order are: Weight, Running, Swimming, & last is bike (which has some challenges too! Aero position w/ old back injury)

Best vDOT test was back in September which was a 31 (I know its a work in progress, but, it was the first time I EVER went sub 30 in a 5k!) 

In Swimming, I think its just a lot of technique work and getting into a groove when the time is right. I swam competitively in high school so, again just need to get a groove back (man I miss those 50m free under 32sec)

Bike, the big goal here is to just find some type of aero position. i'm using a converted road bile with a redshift aero system. I tested pretty well on the trainer, FTP - 329w, but that weight is the real killer. I'm hoping to get down (targeting 0.5 lb a week) :

Body Comp	NOS Start	NOS Exit	Race 1: Upper Dublin Sprint	Race 2: Steelman Olympic or Rev3 Pocono	Race 3: Undecided due to funding (there will be one! ;-) )
Weight Goals lb	243	236	228	222.5	219.5
Weight Stretch Goals lb	243	233	225	219.5	216.5

So with that said, Weight loss check (In progress at least). Running both durability and speed are the main points however, injury prevention is the key... last September kept having to back off due to my back acting up. 

@ Paul I'll look over the Lydiard running approach as a starting point ;-)

thanks again for your thoughts and support! 

 

Gordon Cherwoniak

Thomas,

Not exactly what you asked but here's my 0.02.

Given you previous injury I say go with the shorter races and a 1/2 or 10k at the end of the year.  I'm the overweight guy, 220lbs at Lake Placid this past year signing up to push himself.  After several years of doing the yo-yo lose weight to just get to the start line and hopefully finish I realized I need to focus on running and short course tri's. 

For me I find losing weight especially when I get in to long bikes and runs is harder as I feel very low energy on those workouts if the calories are not there.  So weigh loss is a challenge especially when going longer for me.  So focus on the sprint, oly and a 1/2 marathon maybe even a 10K.  Work on the weight and core exercises and get consistency in training to build your body back up.  This will give you the goal running race at the end of the season and hopefully save some cash and more importantly SAU's for next year's races. 

 

tspinner21

@ Gordon - thanks! you know after yesterday's run durability webinar, I went back and was looking over my training logs and I realized exactly what you're saying! I have blocks of training that are consistent followed by breaks and low points (now life causes some of them ) but the big, big blocks where due to back acting up (one self inflicted during a 5k, seriously it was only 30 secs of sub 7 min/mile pace) .

This year there is a new sense of core stability development (man planks are hard!) which is ongoing. next is the BC work coupled w/ the whole durability mindset. That's the focus this year! If things work out for the Pocono Half Great! if not there's 2017. 

Like P said, "I'm just getting into the game" I have to remember I'm a speedy tortoise that will get the job done!

To you and everyone on the team and watching this thread Happy Thanksgiving!

Paul Hough

Good luck on the weight loss. When it comes to running, the fastest way to get faster is to lose weight. Taking the excess pounds off easily trumps anything you will get from increasing volume or adding in speedwork. Plus, it reduces the pounding your joints take. Stay motivated and good luck!

tspinner21

Thanks Paul! I'll keep everyone update 

just need to get through the holidays (must only eat no more than 2 slices of pumpkin pie... unless willing to bike more to eat more)