William Bejin 2017
Great to talk today man! I think you have had a great year and we want to keep rolling through this next year...
- Fall Plan...thoughts below.
- January OutSeason® which starts on 1/9/17.
- Targeting the Mini Indy race...1:34 last year means a sub 1:30 is in range. Proactively speaking would modify part of those Wednesday OS runs to have time at 6:45 pace..we can map this out but it should be incremental, building to a max of 8 miles total for that session (can be broken up). That's where you get "serious" for the Half.
Pre OutSeason
I think it would be great to have you on the Run Durability Plan, even casually, as we build you up for next year. Start with plan 1, re-load the next one ever 4 weeks, etc. Swimming is optional here, and you should plan on biking while the weather is still good!
The best way to stay on track is to have some kind of targets...maybe we target a certain # of runs, or time at "race pace cadence" (you can find that for you 6:50 miles, then practice at slower paces). Could be swim cord work...what say you?
Look out 2017!
~ Coach P
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Comments
Of course, you will need to talk to coach Rich about that detail as the campus gets closer.
Your local set up is great with Pat Ward being there, and having the kids out of the house makes life super easy (for training). Your only "hiccup" is the intl travel, but we can deal with that.
First things first, the Indy Half - I know you wanted to go 1:30s, but as you noted you aren't really running in the right place for it. You _could_ have a great negative split race...where you put that last 3 to 5 miles in that zone. Based off of your fitness, that would mean having left everything on the table! If this is a goal in the future, we can hack it, but as you get older it means thinking outside the box a bit (more strength, not as much running). Let me know what you are thinking for a pacing plan.
As for post trip, you have that Bike Focus plan. Well, this is where we'll take your year to the next level. So while you are Europe, get in your daily run to keep the fires burning -- 30' a day is great, bonus if every 4th day you can go closer to an hour (or 3rd day closer to 45', your choice).
Don't forget to schedule your next call with me here: http://meetme.so/patrickmccrann (Please remember to include your phone number.)
And keep me posted on your bike fit thoughts!
~ Coach P
Your priorities now are the Bike Fit and getting healthy.
We don't need a ton of running, but be do need to have you on the bike as consistency as you can be pre/post Europe. The bike is your limiter and will be what sets up or undermines your run on race day.
I'd be fine with a bit of extra biking while you are in recovery from cough mode...let me know!
~ Coach P