George P - Whiteface Skyrunning
I am doing the Whiteface Skyrun on July 9. Will the plan be modified to incorporate this race? Or have I signed up on EN too late? I am a procrastinator . 
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Could you let me know about that ^above^ as well as the distance of the Lucifer's Crossing Race you outlined...and give me the date of your big race in 2017?
For right now, I think we need to modify the Short Course plan to keep you triathlon fit and then adapt the running to accommodate your short and long term goals. If you have any info on how you have done that so far in your weekly schedule, please feel free to add below!
~ Coach P
You are correct. I am registered for the vertical K race on 7/9, maybe next year the full Sky Run.
The date of the Lucifer Crossing trail run is 8/21, which is 1 week from Rev3 Old Orchard Beach. I was looking at this run as a 7-mile fun run. If you think it should/could be skipped let me know.
My big races in 2017 are the Bad Water 50k, which is on March 18. And my uber-A race for 2017 is the Keys 50 miler on May 21. I want to crush it! As I mentioned, I tried it in 2015 and came up short (DNF due to a blister).
I'm looking forward to the journey with EN!
Just saying Hello and Good Luck...my girlfriend is running the VertK...I'm going to go up and ride Whiteface and maybe some of the IM course...plus swim and then cheer on you crazy skyrunnners!...
Welcome to EN....these guys (RnP) are the best and the team is great source of support and info.
Cheers
if I see someone in EN gear at the lake, I'll say hi.
Right now looking at your Triathlon Season RoadMap™ from Coach Rich, you should have the Intermediate Short Course plan loaded to end on 8/28.
Here's what I see for you in terms of your season for now:
+ Main plan is Short Course plan through Rev3.
+ Lucifer run sounds great...you should totally do it.
+ Plan on two of your runs a week on trails to get ready for Off Road Stuff.
You will modify your Short Course plan by NOT following the regular runs. Rather you will use the run guidance from this plan here: http://bit.ly/1U6UqVY
You don't start following it week by week until 7/11, so until then you can follow / repeat the first week. This is how your week should look:
Mon - Swim Only through 7/11.
Tue - Short Course Bike & Run
Wed - Run Hack Intervals + Swim from SC plan.
Thu - Long Run Hack from Thursday.
Fri - Bike Intervals from SC Thursday.
Sat - Long Run Hack from Saturday.
Sun - Saturday Bike + Run from SC plan.
This may require you to print out the Run Hack page (http://bit.ly/1U6UqVY) for now...let me know if you have questions and please schedule a call for mid-July!
~ Coach P
I have been following the plan and I am finding it difficult to reach the higher zones outlined. Can you provide me with some guidance about how I can address this issue? I'm not sure if I need to adjust my heart rates, my resistance (too high) or my rpms. Can I be missing something or am I out of shape? LOL
don't worry about it. Being able to achieve higher heartbeat Jones is a function of two things. First it's your engine. If you are super thick, as I suspect you are, your heart race are just lower than normal. Add to this the fact that you probably done a lot of long-running, not fast running, and your body is set into a "grooms."
The other thing you need to think about is the modality. If you're running indoors a metronome or the place was very little elevation variation, it will be naturally harder to get your heart rate into the right zone. that's why it's important to note that there's always a difference between indoor workout heart rate and outdoor workout heart rate.
Can you give me some more information about the specific workout you doing with this is an issue? Also any information you have about how your training, for example on the treadmill will be helpful.
Thanks!
I suspect you are right on both accounts. I have been running long slow distances for some time.
Monday through Friday, I run on tread mill and ride on a stationary bike
On the stationary bike, I try to do 3x1' (zone 4) with 1' recovery followed by 5x1.5' (zone 5) with 2' recovery. I increase the level to 20 with rpms in the 60s and to get to zone 5 I increase the tension up to 25 (max level) with the rpms in the high 50s to the low 60s. The problem is I cannot reach the zones in the time frame. Could my HR zones be off?
The same goes for my run. I try to reach z4 for a mile but have a hard time reaching it.
If you did the bike or run test, and entered that data into our calculator, the zones should be achievable. Sometimes folks enter another HR value from a race or different effort, and that can skew things.
Let me know about the test!
I checked my numbers and they are from a 20 mile hilly course....similar to IMLP course.
Training Zones
[Update My Zones]In the space for "Test HR", do I place my Maximum HR or my LTHR? I have placed my LTHR in the above.
I'll keep you posted on my vertical K race at Whiteface on Saturday!! They are predicting rain and thunderstorms but I think I can get a PB!!
My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
~ Coach P
it seems once i put the LTHR number in the box, my numbers are more achievable. i've also learned that I cannot interchange HR numbers from a hilly bike ride with a stationary bike. Live and learn.
Also, I believe the interval bike rides that I have been doing mid-week have truly helped me reach my 16' PR at the Whiteface Vertical K on 6/9. I think that our plan to incorporate this type of workout can be effective toward my marathons this fall and ultras next year.
I'll talk to you soon.
I agree the interval bike work will be huge for you...I think you'll see massive returns. For now, what's the recovery plan and next steps?
~ Coach P
My recovery plan included a 6 hour flight to SF and from there we headed to Napa Valley for some relaxation. I also turned off most of the electronic devices, so sorry it's taken awhile to respond.
I would be happy to put something together for the Race Report Forum. This is the second year I have done this race and I think this is a hidden gem. I also have some nice photos I will try to attach to the report.
Patricia, I did the Whiteface Mountain Vertical K race, which is held outside of Lake Placid, NY. It's a fun race!
bike or run? It sounds awesome! I guess I could look it up...