Christa's M/F

trihpy@gmail.com

 

Hi Coach Patrick or Coach Rich, I just finished talking to Mariah about all this, she said to make a M.F.. I'm a Flight Attendant  I travel 3-4 days a wk. my upcoming work schedule is flying Sat.5th-8th off days are 9th-13 fly again 14th-17 off 18-22 fly 23-26 then off to Calif. for a 30k trail run. how do I fit the OS plan into my schedule? On my work days all I can do is running or hotel work out room. Thanks

Coach Patrick

CD, I was just talking with Mariah about your call today!! Sounds like you are jam-packed!  

The balance of work to home isn't actually that bad for you, as you get decent time in both places...I have mapped out our workouts across the next month below. I am not sure what your current training is like for the 30k..if you want to get me that info, I can try to be more precise for you. Best way to do that would be a picture/screen shot and attach it to the chat icon in the bottom right!

 

11/5 Sat (W) - Sunday Long Run

11/6 Sun (W) - Short easy run (30') or Hotel Cross Train (Bike, Elliptical, etc.). 

11/7 Mon (W) - Wednesday Run

11/8 Tue (W) - OFF

11/9 Wed (H) - Tuesday Bike Run

11/10 Thu (H) - Long Run as planned

11/11 Fri (H) - OFF Day

11/12 Sat (H) - Sat as Planned

11/13 Sun (H) - Sun as planned

11/14 Mon (W) - OFF Day

11/15 Tue (W) - Run 45 minutes, include 4 x 1/2 mile efforts in Zone 4 (can be done as interval workout on bike/elliptical if required).

11/16 Wed (W) - Wednesday Run

11/17 Thu (W) - Short easy run (30') or Hotel Cross Train (Bike, Elliptical, etc.). 

11/18 Fri (H) -  OFF Day

11/19 Sat (H) - Sat as planned

11/20 Sun (H) - Sunday as planned

11/21 Mon (H) - OFF Day

11/22 Tue (H) - Tuesday Ride + Run

11/23 Wed (W) - Wednesday Run (Cap at 60').

11/24 Thu (W) - Short easy run (30') or Hotel Cross Train (Bike, Elliptical, etc.). 

11/25 Fri (W) - 30' Run with 6 x 30" strides @ 5k pace.

11/26 Sat (W) - OFF Day

RACE