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Vicki M's macro thread - 2016 plan

Vicki MeadowsVicki Meadows
in Coaching Forum 🧢

Hi Rich -- Had a blast doing IMAZ despite being one very cold, soggy southern california girl.  When I first started with EN, I noticed a big jump in my speed - really just learning how to go fast.  As I moved more into IMAZ training, I was very focused on how to survive for so many hours mentally and physically and became much slower (not that I'm that fast anyway). 

This year, no full, 1 half IM which I think will be Superfrog, Sept 25.   I would like to spend the first half of the year getting faster. I'm signed up for a sprint May1 and have a goal to build up my speed and to be able to sustain it for the duration of the race.  I'm ready for some shorter intense workouts versus the long steady IM.  Then ideally carry that speed through the year and over to the half IM.

Over the past few months, I did a half marathon for fun (no real training over the holidays), a few fun bike rides, and most recently started to get back at it with few intense bike sessions on my trainer and runs.  Rowing machine pretty consistently just to keep strength up since I'm 51. Not back in the pool yet - but no reason why not.

What is your best suggestion for me between now and May 1.  Even though this is a Sprint, it is sort-of an A race because I want to see just how fast I can go.  Second, any suggestions you have on what to do between the Sprint and half.  I was thinking an Olympic mid-year, probably a metric century charity ride and a half marathon.  The Olympic would be more of a B and the half just to see how I've progressed with increase in running speed over a longer distance.

So questions are:  what should I being doing now to became as fast as my genetics and time allow, and any suggestions for types of events between the sprint May1 and Superfrog Sept 25.

Thanks!  Vicki

 

Comments

  • Coach RichCoach Rich

    Posted By Vicki Meadows on 29 Jan 2016 03:31 PM

    Hi Rich -- Had a blast doing IMAZ despite being one very cold, soggy southern california girl.  When I first started with EN, I noticed a big jump in my speed - really just learning how to go fast.  As I moved more into IMAZ training, I was very focused on how to survive for so many hours mentally and physically and became much slower (not that I'm that fast anyway). 

    This year, no full, 1 half IM which I think will be Superfrog, Sept 25.   I would like to spend the first half of the year getting faster. I'm signed up for a sprint May1 and have a goal to build up my speed and to be able to sustain it for the duration of the race.  I'm ready for some shorter intense workouts versus the long steady IM.  Then ideally carry that speed through the year and over to the half IM.

    Over the past few months, I did a half marathon for fun (no real training over the holidays), a few fun bike rides, and most recently started to get back at it with few intense bike sessions on my trainer and runs.  Rowing machine pretty consistently just to keep strength up since I'm 51. Not back in the pool yet - but no reason why not.

    What is your best suggestion for me between now and May 1.  Even though this is a Sprint, it is sort-of an A race because I want to see just how fast I can go.  Second, any suggestions you have on what to do between the Sprint and half.  I was thinking an Olympic mid-year, probably a metric century charity ride and a half marathon.  The Olympic would be more of a B and the half just to see how I've progressed with increase in running speed over a longer distance.

    So questions are:  what should I being doing now to became as fast as my genetics and time allow, and any suggestions for types of events between the sprint May1 and Superfrog Sept 25.

    Thanks!  Vicki

     

     

    Notes:

    1. Use the Short Course plan to prepare for that sprint. The SC plan is very similar to the OS plan, but with swimming.
    2. Put anything on the calendar that's fun, will keep you motivated and accountable for HIM flavor ~1.5-75hr long run and 3hr long ride. Other than that...don't overthink it. Do fun stuff.
    3. Then about 8wks out from Superfrog I'd have you switch over to the HIM plan. 

    Good luck and submit a TSR to me when you get your schedule dialed in so I can plan this out for you formally.

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