Mark Hickman 2017 Micro Thread
Coaches. I'm in the Nov OS, but didn't test during the first week, as I wasn't mentally or physically ready to tackle that beast. I think I'm at a point where I could test, but not sure where to put it in...or if I should just wait until the next scheduled test of the OS. I'm guestimating where I'm at now based on RPE and focusing my work based on that number; not sure if I'm selling myself short. If I wait until next test (week 8), I'll just keep swagging upward until then. Thanks Mark
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The run is all about the consistency, so if you are underperforming, but safe, I am 100% okay with that.
If you want to get back on track with the bike, then you can do your Sunday run early, Monday off, and Bike Test first thing on Tuesday...or wait until Tuesday night for more rest.
Good luck!!!
~ Coach P
Currently doing Florida 70.3 Apr 9 before transitioning into Full plan for Alaskaman Xtreme Tri July 15. Looking at maybe rolling up to Raleigh to do 70.3 on Jun 4. Would be a B/C race, with minimal taper coming into it. Don't think would impact me too much, just miss a longer ride over the weekend, and maybe run easy for a week, but wanted to get your take. Thanks, and Happy New Year.
Mark
Nope, all good. See the Self-Coaching Guide in the Self-Coaching section of the wiki for our guidance on how to modify these weeks of your IM training plan. Good luck!
Completed Augusta 70.3 9 days ago, with a strong PR to boot, and now have an end of season sprinter-national on the 14th (1000M swim/20M bike/4M run). Winning my AG guarantees season first place in Region, and 2d or 3d for statewide series. Obviously, I want to do well. Loaded the short course program, and attempted some harder efforts this evening. Bike legs don't seem to be there yet. As such, what would recommend over the next 11 days, or perhaps just through this weekend, to sharpen the speed factor without digging myself a deeper fatigue hole. Thanks
Mark
You can break your sleeves up and I went to the shorter since listen to speed. Think 50 fast into 100 steady tempo with plenty of rest. Several of those and you’ll be OK.
Id keep the run relatively mundane at TRP or Zone 2.
I would simply add strides at the end of the end of every run to get the fast twitch muscles ready. Maybe include one interval workout of 2 x 1 Mile at some point in the next 4 to 5 days. That’s it!