Dirk Johnson Micro Thread

Coach Rich

Hey Dirk,

Great talking to you today. This is your Micro Thread, where you and Coach Patrick can have "what should I do this week" conversations, and specifically work with him to perhaps modify the training weeks of the OS to better fit your life.

Good luck!

Rich

dirk johnson

Good morning Patrick. I had a nice talk with Rich Tuesday and I am excited to get started. I have reviewed the Out Season plan week one which starts next week. My intention will be to follow this plan as closely as possible- after all that's the reason for signing up with EN. I have already tried my plan, so now it's time to see how another more proven plan will work and I don't want to fuss with it if at all possible.
That said I do have a couple of existing training routines which will need to be modified it fit the EN template
1) Tuesday/Thursday 5:30 - 6:30 am boot camp. I have always viewed this class as the foundation to my fitness. It is where my friends attend and happens to be a really great all around core/cardio/upper body studio workout and there is some running involved depending on the weather. However it is intense and can require some recovery if pushed real hard. Can this be incorporated in (or in addition to) the 30m run on Tue/Thurs? I know I can easily fit in Run MS during or after the class although it would not be in brick sequence as the bike would happen after run.
2) I don't see any swimming on the calendar, does that come in down the road or can that be fit in on Mon/Fri as part of the Swim prep routine?

dirk johnson

While I have your attention, another question after watching Rich's video on one legged drill and spin ups. Todd Kenyon determined prior to Kona that my left leg is producing 55% of my power on the bike and the right leg (logically) is producing the balance, 45% of the total power. How would you recommend addressing this imbalance within the EN bike training routine? This issue probably stems from a bike accident a year and a half ago. I can now notice when I mash the pedals the left leg is developing most of the initial power. I am pretty sure this what led to my left calf muscle injury just prior to IMLP which lingered until Kona. I am assuming it is correctable but perhaps not. that said, I would it seem worth trying to build more on the right side ?

Coach Patrick

DIRK!!!! So great to have you here...hope the memories haven't faded just yet.

I think the bootcamp is fine...honestly I might suggest moving your OS a day forward if that works...so:

Mon - Your Tuesday bike / run
Tue - Boot Camp, extend total run time to match scheduled Wed run goals.
Wed - Your Thursday bike / run
Thu - Boot Camp itself, no extra EN workouts.
Fri - Saturday long ride
Sat - Sunday Long run
Sun - OFF

I am assuming you can ride that long on Friday...if not, make Fridays OFF and keep Saturday / Sunday Sessions as they are. Thoughts?

As for your leg, 55/45 isn't that bad. It's worth paying attention too in the warm ups to get it activated, but honestly in the OutSeason® as you hammer it's going to be hard to really monitor what it's doing. You will be able to pay more attention in season next year when we get back to that steady state riding, however. So drills now, and a reminder to get back on it when we hit the open road again!

~ Coach P

dirk johnson

Sliding the schedule a day makes a lot sense, great idea. It's very convenient to run after bootcamp. Fri rest and keeping Sat and Sunday the same looks be be best option. I'll be able to be a hero at work on Friday now.... awesome... !

I'm still waiting for my bike to arrive from Kona. I foolishly put my bike cleats/HR monitor and most of my riding gear in the bag accompanying the bike,  rookie mistake.... Road bike gathering dust in living room. I did hit the spin class at the Y this morning. First time on bike (sort of) since the race. felt good...

Have a great weekend, and thanks for the help! And no, the memories have not faded. I wrote a brief Kona recap for friends and family happy to share under separate cover. It was such and awesome experience!!! 

Dirk

Coach Patrick

Dirk - leaving that stuff in your box was the right call. You need to just be chill right now. Every year I have come back from Kona gangbusters has never worked out for me... Step by step, channeling your inner Chill Dirk self.

~ Coach P

dirk johnson

Rich/Patrick,
Just checking in to say I really enjoyed my first full week of Out Season training. Due to travel I had sporadic start week 1 and have modified the schedule slightly to accommodate but did manage to complete both tests and primary/secondary workouts week 2. Feeling great and getting comfortable with the program. Have been singing the EN praises here in Newport. Recognize I need to increase my mileage on the run and will try to do that this week. Enjoying amazing fall weather so far!!
Hope you guys are well.
Dirk

Coach Patrick

Dirk, you are the best!!! Don't worry to much about the run, as that number in your plan is meant to be just as much of a cat as it is a target.Paragraph there are always some people whose super overachieve in the winter, and that number is there to make sure they don't murder themselves.

More than anything else I just want to make sure that you are running a consistent amount from week to week. Bonus if you can add a little bit more as time goes on.

Remember that running 20 miles a week for 14 weeks is a whopping 280 miles. Not too shabby for the winter!!!

~ Coach P

dirk johnson

Not sure if you will get this in time, however the answer will be helpful in the future either way. I enjoy local weekend racing over the winter including some trail races, 5k and Holiday runs etc. probably 1 or 2x month on avg. I usually race these hard (of course..) so wondering if this could have negative impact on my overall out season training. I know the Sunday run is supposed to be hard so my thinking is a race shouldn't present any problem...? 8 mile trail race tomorrow prompting the question..? then comes 5 mile Pie Run on Thursday?

dirk johnson

Patrick on another note, I just received a receipt for $129 from EN. I was under the impression that I had 2 free months, one trial period and one from attending the Kona camp. Perhaps I misunderstood. Anyway I wanted to bring to your attention in case there was something to be done.
Thanks!
BTW I ran the L'il Rhody Runaround yesterday hosted by the Westerly Track & AC. I've raced with them before in the 4th Season Trail series in S. County each winter. I busted my gut and still finished 5th AG. Very impressive group of runners from top to bottom. Plus its super cheap racing, no frills, just good bring some canned goods, pay $20 and race against some of the best runners in the state on super cool trails. Have you raced with these guys?

Coach Patrick

Dirk -

Thank you for the update. I was just speaking with AnnieB last week about making these changes because it appears that she forgot. I'm very sorry for the mixup and I have instructed her to refund your card and give you that free next month. Please stay tuned for that.

The reason that you mention is totally fine. If you step back and look at your OutSeason® program, you have one hard run per week. As long as the running that you're doing fits within that framework (One hard run per week) I'm fine with it.

Things only start to get a little sketchy when you move to running faster more than 1x per week. Many of the local 5K races here in Rhode Island. Between Thanksgiving and New Year's there are tons of races you can do on Sunday that would fit the bill. From the Hangover Classic, to the Beat Santa 5K, and all of the races in between… There's no excuse for not getting out there and ripping it up at least once a week. :-)

While I haven't specifically trained those guys, I can't see why you shouldn't continue with them. Now I just need to get myself "running healthy" so I can join in!

Coach Patrick

@dirk johnson - 

Ok, so I pulled up Shawn and your schedule; you are both supposed to be in the same HIM Week -- Week 14 right no -- but for some reason Coach Rich said to end your plan on 5/28 instead of 6/18 like Shawn. I think it was just a mistake. So your current protocol...

1. Change HIM plan to end on 6/18. 
2. Implement your rest plan that we discussed..I think two weeks should do it, but you keep me posted. 
3. When you get back for the weekend of the 20/21, you will have a week before transitioning back to a proper FULL plan en route to IMMT. I suggest you use that week to do the workouts for time, not intensity (swim and bike) and just run as you see fit. Would be nice to get an hour steady run in that week, but no pressure. Then on 5/29 it's up to the new plan (which we'll adjust for Patriotman based off of how you feel). 

Stay in touch!!

~ Coach P

dirk johnson

Coach,
Thanks for clarifying the schedule. Loving the reset so far. Easy ride yesterday, first time on the road with the TT since Kona. Halfway through the ride I noticed I still had my race numbers on my aero helmet, so dorkish... It did feel good to be slippery against the wind again. All good! Appreciate the help as always. I'll let you know how things go with the recovery set.
Dirk

Coach Patrick

@dirk johnson - Ha! I have NEVER DONE THAT!  

At least you don't still have the Kona race bracelet on, right? RIGHT!??!?  

Stay loose and active, just no pushing quite yet!

~ Coach~ Coach P