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Julie H Micro

Julie huppJulie hupp
in Coaching Forum 🧢

Coach Patrick,

I am currently on the January OS plan.  I tested very slow for my run this year.  So my question relates to miles vs. time for my run goals.

There are mile targets each week for the plan.  However, if I keep my run time to the minutes listed in the plan, I will not hit the targets.  Should I increase my minutes so that I can hit the miles or add another run on a rest day to hit the target??

 

Thanks

Julie

Comments

  • Julie huppJulie hupp
    Not sure if this got missed but can you please provide guidance on this question.
  • Coach PatrickCoach Patrick
    Julie, not sure how I messed this up...I remember replying to you! *sigh* So, here's the deal -- the run targets are really limits for the crazy people who try to do more (shhhhhh!). image For you, since you are running paces off a test, I want you to run what works for you. You are free to increase the mileage incrementally each week (as the plan should do on it's own, but you can pay attention to it). The point here is that we are trying to purposefully increase your training load in a sustainable way.

    As you gain traction, you'll notice that your speed will increase a bit as well, and that's ok. It will help keep you running a bit more each week!

    Does that help?

    ~ Coach P
  • Julie huppJulie hupp

    That helps thanks.  Although my test numbers seemed so low and I thought the pace seemed so slow, I am finding with the hard biking, I am actually fairly tired and the pace is realistic.  I will continue to add distance but shoot for the minutes and not necessarily just the miles.

     

    Thanks

  • Coach PatrickCoach Patrick
    Perfect. Give it a bit of time...sometimes training "EN" style is as much a mental shift as it is physical. We used to answer TONS of questions about training time and extra workouts, etc...those usually go away after four (4) weeks when folks start to appreciate the hard work they are doing (even with fewer hours), those questions usually go away! image

    Please keep me posted!

    ~ Coach P
  • Julie huppJulie hupp
    I am in week 9 of the beginner IM plan. Looking ahead to start planning my weekends and I noticed week 18 looks a bit like a camp week and has 2 6 hours bikes back to back and a 3 hour bike all over 3 days. Seems like a lot 2 weeks before the race. Is this accurate?

    Thanks

    Julie
  • Coach PatrickCoach Patrick
    @Julie, I am working with Coach Rich on making this clearer...please stay tuned...
  • Julie huppJulie hupp

    I am looking for some guidance on training mods for a couple weeks that are coming up.

    Currently on week 11 beginner full plan for Ironman Louisville.

    This week I am good.

    Week 12  - I am out of town at the end of the week and cannot get my Sunday ride in.  I am thinking I should do my 4 and 3 hour rides on Friday/Saturday.  How would you suggest I revamp the rest of the week?  I do not want to do my long run right before those 2 rides.  Since I will be off on Sunday at the end of week 11 (rest day after big day) - I could shift the whole week forward  a day and just skip the Monday workout?

    Week 13 - This is the week with more bike emphasis.  I am out of town Monday and Tuesday and on Sunday I am doing a full Aqua Bike at Michigan Titanium.  When I am out of town, I can get in a swim and a run. I am dropping my son at college for the first time so I dont want too much time training.  I only care that I finish the event and not about my time.  I consider it a race prep day.

    My thought on that week is:

    M    Swim/Run

    Tues  Run  (In Boulder so I do not think I could do a long run b/c of altitude)

    Wed (Back home)   Bike interval/run?

    Thurs ??

    Friday  Bike 180?

    Sat - Should I do anything here?

    Sunday Titanium

     

    I appreciate your guidance.

    Julie

  • Coach PatrickCoach Patrick
    Julie, I like the idea of shifting the whole week forward; it’s the “best” option for you as it keeps the week’s integrity.

    As for the college week, how exciting!!!!!!! I say you go like this:

    Mon - Swim / Run
    Tue - Short run with Strides (altitude!)
    Wed - 75 to 90’ ABP ride with a 15’ brick run.
    Thu - Swim long.
    Fri - Your long ride from Sat as planned.
    Sat - Do a two up to three hour EASY EASY RIDE. This is just meant to be some time in the saddle to complement the bike work you will do the next day.
    Sun - Aquabike!!!
    Mon - Maybe a day off if needed!
  • Julie huppJulie hupp

    Can you clarify your comments for my next week.  What you show would not have me doing any long run next week??

    Also - I doubt I can get in a 2 hour easy ride Saturday b/c we will be driving and checking in etc for the race.  I can fit in at most an hour of something before we leave.

    Thanks

     

  • Coach PatrickCoach Patrick
    Julie, sorry...since it's a bike focus week, with a race, I took the long run out. If you are worried about that, you could go this way:

    Mon - Swim / Run
    Tue - Short run with Strides (altitude!)
    Wed - Long run for the week.
    Thu - 75 to 90’ ABP ride with a 15’ brick run.
    Fri - Your long ride from Sat as planned.
    Sat - One hour run, with strides.
    Sun - Aquabike!!!
    Mon - Maybe a day off if needed!
  • Julie huppJulie hupp

    Coach,

    Training is going quite well.  I just finished camp week and I am starting week 16 beginner.  IM Louisville 

    I did the Michigan Titanium a couple weeks ago which was  a full swim and a full bike.  It was my longest bike ever and we had rain and wind so conditions were challenging.  It was a great mental preparation.  I finished with some gas and felt fairly good the next day. 

    I am looking for guidance on what is supposed to be week 18 final race rehearsal.  I am the race director for a 5k/10k race that weekend and it would be very challenging to get the race rehearsal in.  So I am looking for your guidance on what I should do.

    At the end of week 17 , I will be doing a Century on the Sunday.  I can add the run on and treat as my race rehearsal.  I also have some flexibility on the  Monday to add some miles too.  So can you give me your thoughts on changing up my week 17 and 18 plans if I cannot do the week 18 race rehearsal?

    Week 17

    m

    t

    w

    th

    Fr     Flexible

    Sat   Flexible

    Sun  Sept 18  (Century)

    Week 18

    Monday    I have flexibility

    Tues

    Wed

    Thurs    (I have some flexibility this day)

    Fri  (I have 3-4 hours this morn)

    Sat    Up to an hour available

    Sunday    A couple hours available in afternoon

    Thanks so much.

    Julie

     

  • Coach PatrickCoach Patrick
    Julie, you got it. And congrats on the Titanium...sounds like incredible prep!!!

    Week 17

    Mon - As planned
    Tue - As planned
    Wed - As planned
    Thu - As Planned
    Fri - Plan on a full 4200 swim in the pool, optional 30’ run @ TRP later in the day.
    Sat - Century + 60’ run @ Bike HR (First 30’) then @ TRP (Second 30’)
    Sun - Day OFF



    Week 18

    Monday As Planned
    Tues - As Planned
    Wed - As Planned
    Thurs - Long Run if possible
    Fri - Swim 1 hour, Bike 2-3 hours. Swim is race pace, Bike is 30’ easy then rest at ABP like a Sunday ride. (if not then just do a Long Ride Day, take the Saturday ride from Wk 17 here…up to 3-4 hours.)
    Sat - 45’ run @ TRP with some strides at the end.
    Sunday - Swing Day. If you feel good shake it out with an easy aerobic ride, nothing hard or race-like. If you are beat, keep it short and easy (or OFF) as you focus on final two weeks!


  • Julie huppJulie hupp

    Coach,  

    The century is on a Sunday not the Saturday.  What should I do on the Saturday?  Shorter bike from Sunday or something else?

    Thanks

    Julie

     

     

  • Coach PatrickCoach Patrick
    Julie, yes, shorter ride from Sunday, unless you are beat down in which case make it a "short" aerobic run of 45 minutes @ TRP.

    Sorry I missed that!!!

    ~ Coach P
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