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Scott RenickScott Renick
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Coach P,

Tomorrow starts week 11 of the full IM advanced plan for me with a Big Day on Saturday & rest day on Sunday

My issue is that week 12 will have me traveling Wednesday afternoon through Sunday with zero bike access, probably little to no swim, and limited run time.  

So should I:

Move everything from week 12 up a day into starting on the week 11 rest day and just make the best of it?  I'd miss 7.5 hours of bike & 90 minutes of swim.

Shuffle week 12 to get key workouts in Monday (holiday for me) thru Wednesday before I hit the road?

Some tweak of week 11 plan? 

Thanks!



Comments

  • Coach PatrickCoach Patrick
    Scott, great question! The big day is an important logistical exercise. Fitness is a part of it, but it's more "how does my back feel? How is my nutrition plan? Am I able to paste well?" All of that adds up into an experience which we can use to improve your training over the following weeks. But that said, it doesn't make sense to lose all of the biking of week 12 in favor of that one ride /workout.

    I suggest you plan on doing week 11 through Thursdays run. Then skip over to week 12 to do the Friday Saturday Sunday combination. you can then do the beginning of week 12 ( the parts that you didn't do) and follow that up until your trip.

    Since you likely won't be able to get a long run in, I would be happy with 30 to 45 minutes of quality run time every day. you can alternate one day easy at TRP pace and the next day tempo in zone three. over four days that will be a substantial amount of running.

    Let me know what you think!
  • Scott RenickScott Renick
    Sorry I never responded. I worked the bigger Fri-Sun in last week fine. Also moved some stuff around so that I should at least be able to get an hour run in tomorrow and then follow up with shorter runs thereafter. Coming off 4 consecutive weeks of 15-17 hours of training this week is feeling weird already, but it is what it is and I'll be back at it next week.
  • Coach PatrickCoach Patrick
    Perfect...you aren't a robot, so up and down time is required. And your body will appreciate a bit of variety!!!
  • Scott RenickScott Renick

    Coach P,

    Week 15 (Camp Week) of the full IM ADV plan is upon me for IMLP.

    I've got a family wedding out of town that has me driving 4 hours Friday & Sunday.  I'm taking my bike and planning on getting Saturday's work in as prescribed (weather permitting).  

    The wedding is late Sat, and I don't trust my willpower to behave…so while I am hoping it will be, I'm guessing Sunday's long run won't be happening early before we head home.  Worst case it'll be an afternoon/evening TM run.

    I don't think that I'm going to have the time Friday to get S, B & R all in.   Even if I get up super early I've got to get the family checked in, changed and over for wedding duties Friday PM.  Do I drop the swim (on my VASA), short the bike, little of both?


  • Coach PatrickCoach Patrick
    @Scott Renick -  no worries. It's not how much we get done but how much work you can give them your constraints. I think you have the outline of a good plan. My suggestion is that you do the following:

    *put the long run on the Thursday so we know that it's done.

    * Do a 30 minute Vasa on Friday morning and then as much riding as you can without too much stress. 

    *  back up that Friday session with Saturday writing. Again, get in as much as You can this time with the short run off the bike. That way you enter Saturday night mission accomplished, and I don't care what you do on Sunday. We will just get you back on track the following week.

    Most of the time camp with the punches a big hole into the next week, in your case you should feel pretty good a little earlier and be able to get work done in the following week. Good luck!
  • Coach PatrickCoach Patrick
    @scott renick - thanks for the call yesterday, great to catch up!!!! Really excited for your sub-4 marathon run!  B)

    With your marathon on 12/16, I say you load up the Intermediate Balanced Marathon plan to end on it...but if it's truly a fun run with buddies, then don't worry so much about the intensity part...if you keep most of it to TRP you should be pretty darn good if you know what I mean. 

    Goals are to keep you running and run healthy so we enter the OS in JAN in a good place (but a bit light on the runs). 

    I am okay with the Vasa whenever you want (3 x 30' a week at Door 4 should "sustain" you) and of course, the cycling. I HOPE you have one or two more epic fall rides in you...just because you are so fit!

    Please keep me posted!

    ~ Coach P
  • Scott RenickScott Renick
    Thanks!  I loaded that plan yesterday and will start it when I get back from my guys trip next week.

    Doing the run with them is the fun part, but one is a BQ guy and the other will be over 4 hours, so I'm doing my own thing and planning to train seriously and run hard. 

    I signed up for Blue Ridge camp, so I'm using that as an excuse to buy a new road bike...so I'll definitely work in some fall centuries.

    Have fun & crush it at MT!
  • Coach PatrickCoach Patrick
     B) -- Blue Ridge? Welcome to the family!
  • Coach PatrickCoach Patrick

    @scott renick- 

    Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.

    Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

     

    Your Notes

    Short recovery from IMLP '17 then working EN marathon plan for 12/16/17 race, recovering then jumping into January OS.

    Kicking TRI season off w/ local OLY 4/1 and 70.3 4/8 isn't ideal, but no big goals for either. Also have Blue Ridge Bike Camp in May.

     

    Your Races

    Main Race:

    • Ironman Louisville (2018-10-14) #IMLou_18

    Additional Races:

    - 04/01/2018 OLY Hits Ocala

    - 4/8 FL 70.3

    - BRP on 4/30-5/3 (making that up)


     

     

    Season Update

    These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

    • Last updated by Coach on 11/30/2017
    • On 1/8/2018 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2018...you'll need to swim here and we can taper you from the OS into the Half. 
    • On 4/16/2018 Load the Swim Camp to end on 4/29/2018, keep the biking up though for BRP!
    • On 4/30/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 6/10/2018
    • On 6/11/2018 Load the Intermediate EN*Full to end on 10/14/2018
    • On 10/15/2018 Load the Intermediate Post Ironman Transition Plan, All Levels (4wks) to end on 11/11/2018
    • On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018


    Coach Notes

    I am taking your comments ^above^ to heart...having you in the January OutSeason Plan right into your Half (if you want to change that lemmeno!). We recover from the half/OS and bike it up right into the BRP...then we switch to the Bike Focus Block to keep that mojo going mid season before going to the EN*Full Plan. 

    I think 2018 could be the year you crack 11 hours, but it starts with building that bike engine in the OutSeason and really making sure that you keep the run consistency up. Doesn't have to be flashy...just has to be piling up so you are ready for the good work that the middle of the year will bring to you. 

    Let's get to work!

     

    ~ Coach P

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