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Dawn Cass Micro

Dawn CassDawn Cass
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Hello Patrick - thanks again for the call the other day.  As a follow up, wanted to drop you a line here to start to chatting regarding run focus and perhaps setting up specific one on one time (as you mention you do) to tailor things.  

I have just submitted my roadmap to Rich which has a couple half mary's in 2016 (October and November) just for fun.  HIM spring and IM late summer.  As we talked, would like to get your feedback how I bump up my run fitness (starting now)...with also being careful on injury.

Can you please let me know thoughts.

Thanks and look forward to hearing.

Comments

  • Coach PatrickCoach Patrick
    Dawn, step one is me getting to know you as a runner...can you please get me your strava profile info!? Thanks!!

    ~ Coach P
  • Dawn CassDawn Cass
    Thanks Patrick....of course.....but sorry for such a silly question. What exactly do I send? Are you looking for my login email and password in Strava?
  • Coach PatrickCoach Patrick
    Yes, Sorry for the confusion. Using the chat icon in the bottom right in portion of the site please send me your Garmin Connect or Strava or Training Peaks login and password. By saving these on my computer, I can have access to your training history at any time.
  • Dawn CassDawn Cass
    Excellent...thanks Patrick, got it now. Will shoot it over. I actually have accounts in all three...so you can choose what platform is the easiest for you to see what's going on. At some point I probably need a tutorial (probably in forums somewhere) in how to use training peaks to it's fullest....I have only scratched the surface at this point and am not yet using it as a proper tool in my training.
  • Coach PatrickCoach Patrick
    Dawn I have them...firing up the consult info to you and the others today...
  • Dawn CassDawn Cass
    Hello! I completed the consult and shared it on the page. It originally gave me an error so I wonder if you could confirm with me you actually received it. It's also telling me I am sharing it with Scott and Rich Stanbaugh. Not a biggie but just seemed odd.

    Let me know!
  • Coach PatrickCoach Patrick
    I definitely got it and I'm looking through it. Planning on taking the stuff with me on the plane to Hawaii so I have some time to work there. Stay tuned!
  • Dawn CassDawn Cass
    Hello Coach P...just checking in now that you are back from all the fun on the big island!

    Where do we go from here?

    Dawn
  • Coach PatrickCoach Patrick
    Working on it...some questions to come first. Both Scott and Rich are doing a consult as well...hence the sharing...more soon!
  • Dawn CassDawn Cass
    Hello Patrick - hope all is well and you enjoyed the Thanksgiving break!

    Just checking in with a small question. Regarding the length and frequency of runs in my plan: How should I split my time to be most effective? i.e., the current plan has me dialed into 25 miles weekly, 6 runs. If I go to the standard RD block 2 plan, "long" run is 70 minutes, which should get me approx 8 miles. Should I always stick to the long run and then just divide out the remaining miles for the week by the number of runs we have planned?

    In shorter words, want to get your thoughts on how I should be splitting the 25 miles to get the most benefit.

    Appreciate thoughts!

    Thanks as always.
  • Coach PatrickCoach Patrick
    DC, love where your head is at. image Bigger, better, faster, more!

    I'd like two runs in the 60' range for you...so Wed / Sunday as 60/60 would work for me...then the rest as you are able. After 6 to 8 weeks, you can move that sunday run up to 70 or 75...okay?

    Onwards!!!

    ~ Coach P
  • Dawn CassDawn Cass
    Thanks Patrick - works for me!
  • Coach PatrickCoach Patrick
    Ok, back to stalking you on Strava!!! image
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