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Melanie Cybriwsky Micro Thread...

Coach PatrickCoach Patrick
in Coaching Forum 🧢

Hey...excited to get you on track. 

Here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes.  So post away! 



I usually check in 2-3 times a week; for more urgent questions, please use the Chat Icon in the bottom right of the page!



~ Coach P








Comments

  • Melanie CybriwskyMelanie Cybriwsky

    Great, thanks Patrick! Love the emojis .

  • Coach PatrickCoach Patrick

    Me too!!  But now let's get to work!  

  • Coach PatrickCoach Patrick

    MC, great to talk today!!! I am pumped for you...and I think we can make the OS work. I pulled up the OS plan and the Balanced Marathon Intermediate plan and compared...you'll see my recommendations in the right column here: 

    So a little ramp until Derry, then you are kind of on track. My only concern is the 18 miler the week of 3/6. I think you'll need to PLAN on all Mondays off to recover. And after Derry, I'd like you try to keep the 2x1 mile "hard effort" in the run if possible...if not every weekend, then on all the down weekends (shorter runs) while the longer runs can be around TRP pace. 

    Let me know what you think!

    ~ Coach P

  • Melanie CybriwskyMelanie Cybriwsky

    Hi Coach P,

    Thanks, I think that looks good. Just to confirm, the "long run" is just the longest run of the week? Or does that coincide with the Wednesday run?

  • Coach PatrickCoach Patrick
    MC - I love your attention to detail!!!!! It's meant to be the Sunday run. You're Wednesday run is also"long," so it will complement what you're doing on the weekend but shouldn't disturb it. Let me know if you feel otherwise!

    Hoping you aren't buried in too much snow,

    ~ Coach P
  • Melanie CybriwskyMelanie Cybriwsky
    Hi Coach P! I hope your season is shaping up well. So I ran the Derry Boston Prep 16 miler this weekend and it went well! Those hills are killer. I was able to keep up a quicker pace than I anticipated, and averaged an 8:06/mile. At the Cape Cod marathon in October, I ran an 8:35/mile. So my question is do you think I should aim for running a significantly faster Boston? Based on this info, what do you think my target pace should be for Boston? Let me know your thoughts! 
  • Coach PatrickCoach Patrick
    @Melanie Cybriwsky Nice work!!!!!!!!  You are fit for sure, but we still need to be smart. Where can I see your race file? Is it on Strava or something? I'd rather have more info before I start spouting advice!  :smile:

    ~ Impressed Coach P
  • Melanie CybriwskyMelanie Cybriwsky
    Yeah! Race file should be on strava. 

    https://www.strava.com/activities/848538329 can you see that?
  • Coach PatrickCoach Patrick
    @Melanie Cybriwsky - Got it, thanks!!! It's a great race...you were a bit "hot" in the early miles, but you really stuck with it and closed the race out strongly! 

    With Boston stacked with hills at the end, I like an 8:20 target for you. That's fast enough but, should fatigue set in, you can still adjust without having burned everything. 

    I suggest spending a bit of time in your long runs at this pace to see (NOT the whole run please!) how it feels. 

    How's the training going?!

    ~ Coach P
  • Melanie CybriwskyMelanie Cybriwsky
    Pretty well! The running is definitely getting better! Core diet is also helping :). 
  • Coach PatrickCoach Patrick
    @Melanie Cybriwsky - 

    I'm not sure if you're interested, but I know that your experience with the core diet will be invaluable information to folks on the team. If you have the opportunity, we would really appreciate a few short sentences about what you like and don't like. No pressure!!

    ~ Coach P
  • Melanie CybriwskyMelanie Cybriwsky
    Sure! The core diet has really helped me adjust my eating and drop unneeded weight. I diet is overall pretty easy to follow since you have periods of time (post workout windows) where you can be more lenient with your eating and treat yourself a little bit. The format of the diet with the recommended daily macros is reasonably simply to follow, especially once you have some foods figured out. However, this format also makes it extremely difficult to go out to dinner somewhere with no nutrition facts and forces you to constantly log food. 
  • Coach PatrickCoach Patrick
    Thanks Melanie!!!
  • Melanie CybriwskyMelanie Cybriwsky
    Hi Coach P, 

    Hope you're well! I wanted to check in on what I should be doing in terms of training on the couple of days leading up to Syracuse 70.3. On my training plan I have normal training days around it. Your help would be appreciated, thanks!
  • Coach PatrickCoach Patrick
    @Melanie Cybriwsky - hey! Since Syracuse 70.3® is a few weeks away, we have time. Generally we only modify the week of the race (and the week after); this page has our instructions and coach videos for you:

    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Self-Coaching+Manual+-+DIY+Guide+for+Adjusting+You

    Once you hatch a plan, let me know and I can work with you to finalize it!

    ~ Coach P
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