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Josiah Garrison 2016 Micro Thread

Josiah GarrisonJosiah Garrison
in Coaching Forum 🧢
<p>I've been following the new run focused plan for 9 weeks, but not seeing improvement or maintenance of early 2016 form for that matter. My FTP dropped 20 points and I had to pull the plug on my VDOT run test today 2 miles in. What am I missing here? I have been sore a lot but pushing through it. Also, doing an occasional group ride or ski day in place of a WKO. It's frustrating to be exactly where I was when I started with EN 2 yrs ago right now. How can I get back on track? Do I need more bike time, less running? Running is my strength, bike is not. </p>
<p>Thanks!</p>

Comments

  • Coach PatrickCoach Patrick
    Josiah, Thanks for checking in. I have to say that's a real outlier for us. The run durability effort is so low that for most people it seems to be making room for power gains not reducing them. And it's low enough that you shouldn't be carrying fatigue that would impact the vdot. I'm not pointing a finger at you, but I do want you to know that this is definitely an outlier.

    Is anyway I can take a look at your workouts online? You never log somewhere like strava or training peaks?
  • Josiah GarrisonJosiah Garrison
    Hey Pat-
    It would be great if you could peek at my training files, we're connected on Strava, I'm Early Grey. On the surface, my last test results suggest fatigue, or overtraining. What are you thoughts on incorporating an active recovery week every 5 weeks or so?
    Thanks!
  • Coach PatrickCoach Patrick

     

    Ok, hard to really analyze in Strava, FWIW..but I can see that the last four weeks were the FIRST TIME since July 2015 that you put four such weeks together, and that lasted 7 weeks (but mid season). In fact, your effort has you in the top 25% of total average training time for the past year -- hell yes you need a break...it might not be an every 5 weeks thing but you definitely need to adjust. I say dial it back this week. Keep long run, FTP ride, FTP run...the rest just can be easy (long ride) or OFF...rest hard now and the next four weeks will be mucho better!  

  • Josiah GarrisonJosiah Garrison
    New questions for Pat:
    Note -we switched to bike focus plan on our last call - 3 weeks left there. Want to confirm you still want me to only do the last 12 weeks of IM ADV plan, no long volume until then correct? Also, I have an Oly on 5/22 (end of week 2 of 12 week IM), what adjustments should I make to the plan?
    Thanks
  • Josiah GarrisonJosiah Garrison

    Posted By Coach Patrick on 07 Mar 2016 09:23 PM


     

    Ok, hard to really analyze in Strava, FWIW..but I can see that the last four weeks were the FIRST TIME since July 2015 that you put four such weeks together, and that lasted 7 weeks (but mid season). In fact, your effort has you in the top 25% of total average training time for the past year -- hell yes you need a break...it might not be an every 5 weeks thing but you definitely need to adjust. I say dial it back this week. Keep long run, FTP ride, FTP run...the rest just can be easy (long ride) or OFF...rest hard now and the next four weeks will be mucho better!  

    To close the loop on the above- I've been following your end of season/ post fall 70.3 race plans for me exactly.. Maybe my OS plan should be different at the end of this year?



  • Coach PatrickCoach Patrick
    JG, great to hear from you! Yes to finish up the bike focus plan then 12 weeks of the IM plan. As long as your long runs are in the 75 to 90' range (or get them up there in next 3 weeks) you'll be find into to the IM plan. Remember you were fatigued and needing time off not to long ago...we don't want to overwhelm you right now....I like how the BF plan works in opposition to the "Big Training Load" that is the IM plan.



    As for your question on my feedback above, I think you are fine following our plan. I just wanted to give you some historical perspective...you aren't tired because the plan is bad, it's because you are in a new zip code for work / training stress...and rest is required. So points to you for noticing the fatigue, bonus points for speaking up...adding in a short rest period will allow you to stay on track by absorbing the work instead of trying to force it to happen!

     

    EDIT - no change with a short course race. Usually on Saturday, so Friday is swim only. Saturday is race with maybe extending the day by running a bit after the race to get you to 2 hours of total training time...then Sunday is long bike (from Sat).

    Hope that helps!



    ~ Patrick

  • Josiah GarrisonJosiah Garrison

    Pat- Great catching up with you yesterday. As we discussed, here are my travel challenges for the last 12 weeks of AIM plan, ending on 7/31 @ Vineman. I do work from home and can do a few medium - longer WKO's during the week as needed.

    1) Week 14 -Sat 6/18 at best have 3 early hours, Sun 6/19 - 2 hours. 

    2) Week 15 (camp week!) Sat -  0 wko, travel day. Maybe 60 min run. Sun 6/26 - Tue 6/28. Can run/ swim only. Possibly some short hotel stationary bike, nothing close to the bike volume planned for these 3 days! This is my #1 concern. Wed 6/29. Travel day - maybe a short run. 

    Thanks!

    JG

  • Coach PatrickCoach Patrick
    Great to chat as well!! Here is where we are at....we can squeeze the consecutive volume in before road trip (or after)...but I am not sure what your flexibility is on those days...let me know!

    6/13 - As planned
    6/14 - As planned
    6/15 - As planned
    6/16 - Friday Swim+Run
    6/17 - Saturday Long Ride
    6/18 - ABP ride + Run from Sunday
    6/19 - Long Run from Thursday
    6/20 - Swim Only Day
    6/21
    6/22
    6/23
    6/24
    6/25 - OFF / TRAVEL
    6/26 - FTP Run (45’)
    6/27 - Swim Day
    6/28 - FTP Run (45’)
    6/29 - OFF / TRAVEL
    6/30
    7/1
    7/2
    7/3
  • Josiah GarrisonJosiah Garrison
    P- I can do a block of bike focus within reason on 6/21- 6/24 and after travel too. Also any long runs in 6/26-6/29 block?

    Thanks!!
  • Coach PatrickCoach Patrick

    Here we go!

    6/13 - As planned 

    6/14 - As planned 

    6/15 - As planned 

    6/16 - Friday Swim+Run 

    6/17 - Saturday Long Ride 

    6/18 - ABP ride + Run from Sunday 

    6/19 - Long Run from Thursday 

    6/20 - Swim Only Day 

    6/21 - Bike Focus 1

    6/22 - Bike Focus 2

    6/23  - Bike Focus 3

    6/24  - Long Run (From 6/23)

    6/25 - OFF / TRAVEL 

    6/26 - FTP Run (45&rsquoimage 

    6/27 - Swim Day 

    6/28 - FTP Run (45&rsquoimage 

    6/29 - OFF / TRAVEL 

    6/30 - Long Run (as scheduled)

    7/1 - Bike Focus 1

    7/2 - Bike Focus 2

    7/3 - Bike Focus 3

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