Ed Baas Official Coach Thread
Hi Coach P,
the heads/tails tracker is setting new FTP and VDOT goals. FTP is easy right, just up the FTP in TrainerRoad for example. But not sure what to do with the vDOT - goal is now 41 from previous 38.
Apologies if this has been answered somewhere, i did check around first.
thanks
Ed
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Comments
You are right to note that the run is different. While cycling at a higher intensity is okay, running harder accumulates a great deal more stress. As a result, you're more likely to burnout or suffer injury. Neither of which is what we want.
But before I dive in to my explanation, it's important to note that this 5K test is coming to start a new season and after some rest. It is likely not your fastest possible 5K, so your numbers may change / fitness might improve before the Week 8 test. We hope they change the default of our training,With Some people adapt to different.If you think you can run the FTP intervals faster than stated, I am alright with it as long as you can consistently faster. If your first interval is fast and the second one is much slower, then you are over-reaching, which we don't want.
When you think of run fitness, it's important to think of it like weightlifting. If your current bench press maximum is 200 pounds, you can't simply put 210 pounds on the bar to practice. You will fail. But you can do a lot of lifting at 185 or 190 pounds that will make a difference. In other words, you can improve that higher and run number through consistency and time spent at the number itself.
There are periods in your running when you will push that threshold number, such as on Sundays. You'll also have opportunities to exceed that number with your strides.
So the short answer is, just do the work that's written. We don't run faster then the number unless you believe that your fitness has changed and you can improve it through sustainable, repeatable intervals.
Make sense?
~ Coach P
Great to chat with you on the phone today. I'm glad that you're home and I look forward to seeing some consistency from you. Let's plan on talking after the Turkey Day so we can get you back on track when you got a better block to train between then and the New Year!!!
~ Coach P
So after my crazy travel schedule, I believe that I'm currently physically / mentally back on Eastern Time Zone - for a few weeks anyway. I just did my tests - FTP increase 10% to 202, VDOT increase from 38->40, so I'm happy with the improvements. My concern is that I'm no where near the weekly running volume most has been 16 miles a few weeks ago. I actually missed a couple weeks running entirely due to travel and not feeling well. Right now I'm feeling fine and the legs are good - no residual issues from the knee surgery in last Jan. Also - on Feb 10th we're going to Cancun for a week long running camp put on my the local run shop - training/vacation and there's a 10k at the end of it. Suggestions on how to adjust the run program welcome- or is this a Rich question? let me know if we should schedule a call.
thanks
Ed
Getting ready for that run camp should be fairly easy. After all, we have approximately 6 weeks until it starts. The best thing to do is to figure out how consistently you can run. I have a treadmill in my garage, and when I'm on a run build program,I will do 2 to 3 miles while I make my coffee in the morning. That's 10 to 15 free miles each week outside of my normal workouts.
. The out season training plan or he has significant running volume in it, so rather than have you add extra time or distance to the Wednesday or Sunday runs, I'd rather you add some shorter runs on the other days.
I don't see anyone workouts in your Strava account, so I can't advise you on how to adjust what you're already doing. Feel free to write out your normal weekly run schedule if it's different than the plan in your reply here and I can help you.
~ Coach P
I just updated Strava to make sure all my runs are public. The bikes were in there as public but the runs were private. My main concern was the amount of increase in mileage between where I'm at and where the Outseason is at. I have a couple other things that could impact my season so i will ping you for a chat next week or so.
Ed
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https://www.strava.com/athletes/ed_baas
Yes to the mileage...you should be a bit concerned. We don't need flash, we need consistency. So I say we kick off with you doing 4 runs a week, the brick run / second runs should be 15 minutes. Long run on the weekend still 6 miles / one hour as you do now. It's the Wednesday run we'll have to sort out....what are your thoughts there? Can you do Tues/Wed back to back?
Mon - OFF.
Tue - Brick run @ 15'.
Wed - Run as planned.
Thu - No Run.
Fri - No Run.
Sat - Brick Run.
Sun - Long Run.
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 Notes
Just returning from surgeries, last one hernia around belly button (ouch!). I'm ok to walk, can start running -but haven't yet; restriction on lifting weight to 40 pounds till Oct 10th.
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.
Coach Actions & Notes
Please check out the Run Durability Program (RDP) online here and join the GroupMe Chat for RDP as well!
Let's get to work!
~ Coach P
Along the way, lets' continue to build your run speed goals as we discussed. As your fitness comes around, we should see more time at a faster pace, working incrementally down towards the 9:00 target we discussed..even if that is over 8 to 12 weeks!
FYI not sure where Syracuse is coming from, I'm not doing that. I don't have any scheduled races after 70.3 Hawaii at this point in time.