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Kevin Lanahan Micro

Kevin LanahanKevin Lanahan
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Coach PMC: Finally getting around to beginning this discussion.  For the first post I'll round up where I'm at a month in.  You can view it all on Strava.  Averaging b/t 30-40 running miles a week.  A lot of hill work due to locale.  Long run is 8-10 (weak).  Shooting for long run of 13.2 before the end of February (AZ is NOT far away).  Bike sessions are okay - nothing to write home about.  Typically slow to build for me.  Believe FTP has gone up a little from 260-265 about a month ago.  Would like to get close to to 300 (where I was in 2013) by Tupper but that's a stretch goal.  Swimming is sporadic (and short 1000 yard sessions).  Need to step that up.  That's about it.  Feeling good overall.  Hope you're well. 

Comments

  • Coach PatrickCoach Patrick
    KL - Thanks for the update. I see that on Strava; I am not so much worried about the distance of any single run. I'd like to get that AVG up to 40 miles per week and just stick it for a few weeks...that would be huge if you could commit to that.

    As for the bike, you know what to do. Every FTP set try to get a few more watts. Let's see where you are by end of Feb, and if we aren't still going up we can "hack" your training but for right now let's just keep building the good habits!!!!
  • Kevin LanahanKevin Lanahan
    Roger that. I'll check back at the close of this week. Enjoy the warm temps!
  • Coach PatrickCoach Patrick
    Nice! I am in run jail right now, I am so bummed!!
  • Kevin LanahanKevin Lanahan

    Oh, no!  See that now.  Damn.  Take good care of it.  Roller help? 

  • Coach PatrickCoach Patrick
    Trying the roller. Doing dry needling, etc. It's all good...I can bike and swim...It's good for be to be humbled. image
  • Kevin LanahanKevin Lanahan
    OK, week 8. FTP test this morning reveals power is up around 15 watts to 275 give or take. Happy with where I'm at all things considered. I figure with my current run fitness, and where I can expect to be with v-dot in May, I should do well to survive AZ (GCG F1) and be in a decent position for the season going forward. Even if I race AZ and Tupper around 280-285 I believe i'll be in good shape. Weight is around 166 now. Paying no attention to what I eat and know I can drop to 160-162 with some discipline and clean fuel focus. Cutting out the beer would help but that's half the reason I do this endurance stuff right there. ; ] Will post a long run this weekend of 13 finally. That's all from upstate NY for now. Hope you're well. P.S.: looking forward to some LP camp stuff this summer!
  • Coach PatrickCoach Patrick
    KL, great update. I am not worried about your body comp at all...don't even think about that until June, okay? Will be nice to know you are not only prepared for the AmZo post race, but that you will be faster by LP simply by default.

    I'd like to see that FTP come up closer to 300. It's right there...the VO2 work you'll do in phase two should help with that...let's see what you can do!
  • Kevin LanahanKevin Lanahan
    Copy that. 300 is the goal. Other goals include top 5 (or 3!) at AmZof, beating Bakker at AmZof (haha) and beating Bakker at AmZof. Time to buckle down and hit it hard. Will also be upping the run miles avg a bit. Would like to reach 50-55 a week as we get into March and begin to approach Tupper in June. Thoughts on that? Glad to see you're running again.
  • Coach PatrickCoach Patrick
    KL, no need to hit 55..i'd rather keep you at 40 ish but have you seek out more gain to make that "static" 40 harder than your normal one. Is that an option?

    Yes to hitting the bike...if you want to beat Bakker, then do it at the dinner table, not in the workouts. That's the only way I ever beat him (in a minuscule half marathon super early in the season). image
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