The Newbie's Micro Thread
I'm doing an Olympic in mid-September (the NationsTri Olympic), and I'm signed up for the NYC Marathon in early November. How do I want to alter my training plan?
0
I'm doing an Olympic in mid-September (the NationsTri Olympic), and I'm signed up for the NYC Marathon in early November. How do I want to alter my training plan?
Comments
Generally we train tri first (it's a good balance) and build up the run as we go. This gets you fit and keeps you healthy. And the longer we can build up to the marathon, the better.
With NYC being on 11/6/2016 ... We'd have a beginner start building "a" run (not "the marathon" run) about 20 weeks out...so that would be in June.
Let me know about my first Q and we can go from there!
~ Coach P
Hey Coach!
Oh yes, this is my first marathon. I had planned on my "A" race being the NationsTri olympic triathlon. For a complete newbie, an accomplishment, I thought. Then I got into the NYC Marathon in the lottery, which has never happened before. And I didn't want to pass that up, so now I'm probably overloaded. But if I can stay injury-free, I'd like to do it. I have no goal for the marathon other than finishing...under 4hrs. Kidding. I just want to finish the marathon.
One of the things I want to get out of Team EN is realistic goals for this season's triathlons and road races, and then for the marathon.
So in looking at the short course plan, the first thing we need to do is fix the Saturday workouts. You have two options:
#1 - Drop the friday WKO as listed and move the Sat Run/Ride session there. You lose Swim + Core session but that’s not an issue. And it let’s you keep your Sunday Run in place.
#2 - Move the Sunday run to Friday, and do the Sat Run/Ride on Sunday. This has two moves, so might be harder, but it a nice option depending on how the weather is behaving for you (or not).
Our top goal for you in your Short Course race is to have you even split the run…so no massive fade. Your final miles right there with your first few.
As for the Marathon training, NYC is on Sunday Nov 6th. So you have lots of time. Please save the below as it will guide us.
Phase 1 (May) = Run 4x a week per the Short Course Plan
Phase 2 (June)= Add a 5th run to the week (30 to 45 minutes) on Mondays.
Phase 3 (July) = Shift SC plan to have “two long” runs…one Wed, one Sunday, as we start to build your miles.
Phase 4 (August) = We load up the Marathon plan and fix any SC races you have to fit that.
Pick a half marathon in August if you can, or a 10 miler in July/August, as that would be a nice benchmark.
~ Coach P
What does all this mean?
Drill Propulsion Progression MS: 2 x 50 (15") Swim Golf 2 x 50 (15") for each of the six Propulsion Progression Drills. 2 x 50 (15") Swim Golf Focus Swimming: 2 x 50 (15"), focus on front quadrant: lead hand is extending until recovering hand is about at your ear. 2 x 50 (15"), focus on catch: think ""finger tips down."" 2 x 50 (15"), focus on catch: think ""over the barrel."" 2 x 50 (15"), focus on best form you can maintain. 2 x 50 (15") Swim Golf Total: ~1800
I get the numbers piece, and the focusing piece. "Drill propulsion progression?" and "swim golf?" And how does that add up to 1,800m?
Thanks,
HMS
Here's how you can read EN Workouts: http://bit.ly/24VAWur
Usually there's a repeat in that set. So you would do 3 or 4 times through each drill @ 2 x 50.
But yes, rest that shoulder for now and run / ride. Feel free to post to the injury forum re your shoulder to see if the Team can help!
Also, I have my 1st Triathlon, a Sprint, on the 19th. Should I alter the plan for that week?
In general, I'd hope some of that fatigue would dissipate as you build fitness. But in the short term, I'd rather you move those tough days to be swim only or OFF.
In fact, you might benefit from making Mondays OFF for sure (if they aren't already). I'd be happy to talk to you about this on the phone.
As for changes for your 6/19 race weekend...a Sprint is really just another great workout.
If you want to PR it, then you shut your week down after Your Tuesday workout. Then you use the drop down menu to jump ahead to the final week of the plan and follow that into your race.
IF you want a good race, then you shut it down after the Wednesday workout. Then you use the drop down menu to jump ahead to the final week of the plan and follow that into your race.
If you are just "doing" the race as a workout, then you do your Thursday session...take friday off, and it's race day. The Sunday is then your Saturday bike for time (not effort).