Post Race Transition to Get Faster Plan

Patrick O'Connell

Hi Rich, I had a good day on Sunday racing Escape The Cape.  Race report submitted.  Quick question about the season roadmap you developed for me.  You had me beginning  the Beginner Get Faster Program to end on 8/21 this week.  My legs, as well as my injured ankle, were sore Monday, Tuesday, Wed and are definitely starting to feel better today.  Good soreness - not pain but definitely sore from pushing hard race day.  When should I kick in the Get faster program?  Should I pick it up fully starting this coming Monday (1 week post race)?  Let me know. Thanks for the guidance.  Plan you laid out for Escape the Cape was perfect.  Guidance that Patrick gave me on how to figure out run training/volume was ideal as well.   

Coach Rich

Posted By Patrick O'Connell on 16 Jun 2016 05:17 AM


Hi Rich, I had a good day on Sunday racing Escape The Cape.  Race report submitted.  Quick question about the season roadmap you developed for me.  You had me beginning  the Beginner Get Faster Program to end on 8/21 this week.  My legs, as well as my injured ankle, were sore Monday, Tuesday, Wed and are definitely starting to feel better today.  Good soreness - not pain but definitely sore from pushing hard race day.  When should I kick in the Get faster program?  Should I pick it up fully starting this coming Monday (1 week post race)?  Let me know. Thanks for the guidance.  Plan you laid out for Escape the Cape was perfect.  Guidance that Patrick gave me on how to figure out run training/volume was ideal as well.   

I'll check out your race report! Yes, load up the GF plan but start it when you feel you're ready for it. People are generally back to 100% about 5-7 days after a race like that. That said, fine to just drop into the plan on Monday if you feel you need some unstructured time. Good luck!