Sliding into full
Hi coach Patrick,
In 2 weeks I am racing St George (my 5th half). I am considering it a B race. I trained diligently using the PDF intermediate 12 week plan. Did poorly in adhering to the off season though. But, here I am in decent shape and ready for race day.
My main race this year is Vineman, my first full. Using the beginner 12 week online plan and will start Wed post race. So, 12 weeks fits right in. Goal is simply to finish.
Now some issues: last year I gave up running due to runners knee that returns once I start putting in miles. Instead, I am learning to race walk-the real thing that is form that will pass mustard on a race walk race. Being a newbie I am slow-13+min/mi (advantage is that I don't have any problem coming off a 56 race pace bike right into this race walk pace-despite being an okay runner, I never managed running well off the bike). Goal is to drop to 12-13 min/mi walking after bike on the full-- a bit of a stretch but possible because I am technique limited at this point and with coaching am now quickly improving. (One of the big serendipitous advantages of race walking is that I recover much more quickly during training and can easily train the plan (I am 59) as far as high motivation, lack of injury, no illness what so ever, and sleeping like a baby).
Presently, since I am technique limited, I am using HR rather than pace zones. Makes sense? However, I easily maintain an HR zone of 3 for long distances and so I think my race HR will be around 75%-80% (I have a freakish heart that rests at 36 can go to ~190 and recovers down to sub 100 in 2' so being able to maintain high HR is no shocker). So, it seems to me, that using HR I need to shift a bit recommended zones in the plan. Would you agree? I suspect that as my technique improves, I'll have to shift to pace that will be a more telling. At the same time, my pace is changing quickly so I would think it not sensible to switch to using pace now. Secondly, I have typically been walking longer times and further on intervals than the plan to compensate for the difference between running and walking (energetically, walking is better up to 4.5mph. Beyond, it becomes much more expensive). I am starting to think that perhaps I should consider the walk equivalent to the run and follow the plan as far as interval distances and times. What's your recommendations?
Coming off St George I was going to slide into the 12 week plan. I thought I will consider my best 1000 meter swim performance as my race pace, no? I have not done a bike power since week 4 (it gave me a bit of knee pain for a few days and didn't want to deal with it at week 8). Would you recommend testing on the first week? I plan resting Sun, Mon & Tues and can do it Wed.
On bike rides, I take it I should be looking at NP rather than power, right? That's how I have been doing it to now. (Race strategy over the years is to allocate TSS of 1/min on a half)
(My biggest difficulty beyond is that I live in Las Vegas area and summer means that long rides start at night-not comfortable with that presently. Nice part is that we have a wonderful lake and I love open water swimming even (or especially) at night so on big day I'll be in the water by 3am (keep Venus at 4 o'clock!)). Directly from there a 33 mi uninterrupted hilly (tough), paved, looped, and beautiful desert bike trail giving me a pass by the car every 33 miles for water and nutrients. Directly from there a nice running area either very hilly or moderate. All good but riding at 100+ is tough tough tough. Having done so too often, I know.)
Comments
Great update…and good luck in St George. I don’t think HR really applies to the walking portion of your execution…rather, you walk at a pace you can sustain (and run off of) and use that walk time to fuel, etc. With more and more walking you might be able to “learn” a pace that works for you but I wouldn’t worry about it too much.
Per the plan, totally you should plan on doing by that time and matching the “effort” as best you can with your approach.
Re testing, yes to the bike test, maybe Thursday where Wed is an easy first workout back day where you shake the legs out a bit.
For the bike rides, yes to NP. Ideally set to auto lap every 2 to 3 miles so you are always pushing to the right number.
The heat is bad, but we can do our best to help you reduce the cost with better / more efficient training…let us know!
Enjoy the race and pictures please,
~ Coach P
Gorgeous race. It was my slowest time but the best of time! Very very slow. 8hr with the terrain limiting race walking to where not too steep. Screwed navigation on the swim badly. But, who cares. Had a wonderful time.
It was raining and coolish. I planned accordingly and was nice and comfortable. I even changed at T1. Dont know why 99% of the folks were not prepared. They were shivering and some were pulled out off the race looking dazed. They passed out plastic panchos in the aids stationand folks rode their 10k aero bike with a sail. I rarely get a chance to ride in the rain here in vegas, but I loved it and loved this hard course.
Started training Tues. Power test showed a strong improvement from last test . Rolling along toward Vineman.
~ Coach P