Linda Marx Micro Thread
Hi Coach P,
You suggested you might be able to give me some ideas for training for Chicago. I had been following the Hal Higdon intermediate marathon training plan but got derailed when I did the Ohio 70.3. I needed the mental and physical rest. I did run 4, 14, 4 and tomorrow 6. What are your thoughts?
You suggested you might be able to give me some ideas for training for Chicago. I had been following the Hal Higdon intermediate marathon training plan but got derailed when I did the Ohio 70.3. I needed the mental and physical rest. I did run 4, 14, 4 and tomorrow 6. What are your thoughts?
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Comments
If you want to post your plans, or get me a link great. You can also load the Marathon Intermediate Balanced plan to end on race day. And we can work from that.
+ What are your race day goals?
+ What has your long run been the last 4 weeks.
+ Do you have any ailments or limiters?
Let's do this!!
~ Coach P
I'm more interested in my "off season" work. I plan to take a 3 week break the end of November, first of December. I'm visiting my daughter in Africa
Thank you for letting me ramble??
Linda
Great to have you check in...so...
1. Yes to "long run" on the Sunday...sounds perfect!!!
2. With less than ideal mileage, just keep the pace down at least for the first few runs. There's just no point to push it...if you can be patient the long run fitness should come around in 2-3 weeks.
3. We don't have an "In To Africa Plan" (hahahahhaahaaaa!) but we do have the Run Durability Plan which is will be easy to execute (be safe!) and will count towards next year. We have had athletes who've been on missionary work to Africa before...is this your first time? Might be worthwhile reaching out to Dana Sutter via Community / Directory tab...
Thank you for your reassurance on getting my long run fitness back. I have been fretting!!!!
My trip to Africa is to visit my daughter who is in the Peace Corps. She is in a remote village with no electricity, running water or other amenities.
It is not culturally acceptable for women to wear anything above the ankle. My daughter has already informed me that I am not to do any physical activities outside her tinnie tiny place for safety and acceptability reasons. Thus running and biking will not be feasible this trip . The cool thing is I get to see my daughter who I haven't seen in over a year and a half
I tried my heart rate monitor yesterday but it didn't work. I have another monitor that I will try tomorrow. My goal is to gather data from the monitor to use during the race and share with you.
As for your daughter...so cool!! I did the Peace Corps too, in Uzbekistan, but it was nowhere nearly as remote as Africa. And being a guy meant I had a lot less to worry about. What an incredible trip...I hope you two have a great time!
Here are my bike stats for the 25 mile bike:
Time: 1:22
157 Avg HR 164 Max HR
40 W Avg Power 145 W Max Power 5%/95% L/R Balance 46 W Normalized Power 0.407 IF 22.5 Training Stress 114 W FTP 199 kj
I have no idea what these numbers mean or how to use them in the future. Thank you for any suggestions you have.
How cool!!!! My zones for the bike and run are done
Linda -
Great to talk with you today. I Went over to the roadmap portion of the website to see what Coach Rich said for you, And we have those two weeks of downtime which are perfect.
When you start the off-season we will need to make some adjustments to fit in your critical sessions. The basic week looks like this:
Mon - Off / Run
Tue - Bike/Run
Wed - Run
Thu - Bike/Run
Fri - Off
Sat - Bike Long / Short Run
Sun - Run Long
So your modified week would look like this:
Mon - Day Off
Tue - Bike/Run as Planned
Wed - Swim Lesson + Strength
Thu - Long Run from Wed
Fri - Bike/Run from Thurs
Sat - Local Run (counts as Sunday run)
Sun - Move Saturday bike here.
Of course will start this until the actual season begins, which is October 31. Until then we can certainly adjust what I suggested above.
Let me know what you think!
~ Patrick
Hi Coach P,
I just updated my Training log profile with Garmin Connect so you can take a peek. I'm still learning to navigate this website. Please anyone if you notice an error on my part please let me know.................Linda
Hi Coach P,
I just updated my Training log profile with Garmin Connect so you can take a peek. I'm still learning to navigate this website. Please anyone if you notice an error on my part please let me know.................Linda
Question: Do I start adding my information to the Running Durability and OutSeason Body Composition pages??
Yep!
Total please
Are you talking about the bike or run?
Run = a VDot score and 39 sounds reasonable
FTP = Functional Threshold Power = a cycling metric
Let us know which one that 39 is
Hi Coach P.
I leave for Africa on Monday--YIPEEEEEE!!!!!!! When I return (after 3 weeks) where do I start on my Training Plan? I will have just finished week 4.
When I return I was wondering if I could switch the Wednesday run for either Thursday or Friday. I just don't have the time for the longer run on Wednesday. I probably have more questions but my head is filled with excitement for the upcoming trip.
Since Muncie is your big race, we aren't under extreme pressure. Rather I think that you'll need a week of just training to get re integrated before we get carried away.
So how about this.
Schedule a call with me for when you get back: My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number. We can talk about your trip and map out an easy week to get back to the basic training schedule...deal?
Fly safely!!!
~ Coach P
@Linda Marx -
Great call yesterday! Going through the dates of your races I see some friction..I think you thought Raleigh was May, not June, and that Choo 70.3 was Sept not May. Check the list below and get me a revised plan so I can do your season...thanks!
Your Races
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 Races
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 12/31/2017
- On 10/23/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 11/19/2017
- On 11/20/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/17/2017
- On 12/18/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/14/2018
- On 1/8/2018 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- On 4/30/2018 Load the Intermediate EN*Half Plan to end on 6/3/2018
- On 6/4/2018 Load the Post Half IM Transition Plan, All Levels (2wks) to end on 6/17/2018
Remainder (Below) IS TBDCoach Notes
How to Train This (And Every Fall) Inside Endurance Nation, GroupMe Chat for RDP
Let's get to work!
~ Coach P
So IMFL and IMCHOO are two really different races. You can do either, or both, but here you go:
- CHOO swim has current = friendly! FL is OCEAN....not so much.
- CHOO bike is hard...hilly and long at 116miles. IMFL is flat, no hills but there is wind and it gets monotonous.
- CHOO run is LEGIT. No PR performances here, but it's a great course. IMFL is flat, but again, it's monotonous and challenging.
- IMFL can be cooler than CHOO is, so if the heat is a concern, FL might be better for you.
- IMFL is 5 weeks later, so you might have some mental challenges with the cold and longer season.
Let me know what you think!!~ Coach P
I decided to to sign up for IMF. Somehow I need to unregister for Chattanooga-thoughts?? Sorry for being a pest since you are busy.
Thank you you in advance.
I will help adjust your season plan for sure to accommodate the new schedule. That said, unless you bought the insurance IM does not really unregister you. They do have a good transfer program, however. So it’s possible you could find a Nother 70.3 in the fall that fits your schedule as you train into Florida. That way you don’t actually lose any of the money. Keep me posted here in the forums if you do that so I can adjust your schedule again