Kerry Miller Micro Thread...
Hey! 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!
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~ Coach P
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Thanks for the video, I will follow the best I can and adjust my rest day to fit my schedule. Also Rich mentioned that I should do the run durability until 1/9 then load 2017 out season run. Im not sure about the test outs at the end of the week. Im running a moderately fast 5k without killing myself yes? Ive never done HR measurements so am I measuring it mid run, post run??? also the Bike... my workout is 6 x 1.5 at zone 5...so I am doing 1.5 miles hard 6 times? The time slotted (60) is arbitrary? if I have to change days around due to daylight (I do not use a treadmill usually, but live in the northeast so weather could be an issue and I will adjust to one) is that an issue? It seems that getting the MS in the 7 days noting rest time is what is best?
I will get there...Im simple!
kerry
Don't worry about testing yet...let's just get you using the plan and the Perceived Exertion elements of the zones (Easy, Steady, Mod-Hard, Hard, Very Hard).
The bike is 6 x 1.5' which is 1.5 minutes .... ' = minutes ...so that's warm up...then do 6 x 1.5 minutes with the rest time in parenthesis after each hard interval. 1.5 work, then rest...1.5 work, then rest.
Yes to the moving days, not an issue...an after a week or so you should have a good sense of what days work for you to run. And we can discuss that as well.
The MS is your target...bonus if you can get the rest of the time in (or a bit more on the weekends if the weather is nice) but otherwise, we just want you go get the sessions done.
Our goal is to build some consistency and momentum!
~ Coach P
To help, here are the few key areas you need to pay attention to:
As for now, you have that cool duathlon coming up. I recommend following the Swim Camp plan but still putting in good bikes on the weekend...once you get on the proper plan in May this modification won't be needed.
- Saturday: Run 3, Bike 30, Run 3
- Sunday: Bike 30, Run 5.
Let me know what you think...PS - Here's how to bookmark a thread:
Kerry
The workouts are already laid out through your race, so this week was the right workouts (it just might have appeared similar)? Note the workouts automatically switch to the next week on Midnight ever Sunday. So if you look on Sunday at 5pm, you'll still see the workouts from the prior week. You can either wait until Monday AM or you can click on the grey drop down arrow to peek ahead by week.
Yes, I loaded the Full IM plan into your account before we last talked. You can view it here: http://members.endurancenation.us/TrainingPlan.aspx -- this is what you'll see at the top of that page.
I hope that helps!!!
~ Coach P
K-
And that someone will be YOU. Seriously though, first week goals are just to get into the routine of IM training...not at the target intensities. I consider it a success if you do all the swims/bikes/runs, regardless of time!
Baby steps!!
~ Coach P
This way we can make sure your train gets to the station on time!
Sorry I missed that before!
~ Coach P
Sorry I missed your question earlier! I was out of town at a training camp in North Carolina. The goal for these rides is to have the HR start in Zone 1 and then build up to Zone 2. The run is at the same HR number that you finish the bike (it will be your Z2 bike but likely your Z1 run HR).
If you want to get back to your training plan page, then click on the "EN" logo in the upper left of the forums page!
Your HR is very different outside vs inside (weather, terrain, etc) so we'll see as the weeks progress what the best targets are. As long as you are recording HR somewhere I can see it -- Garmin, or posting to Strava -- then I can advise off of what I see.
This is one example o what I like to see...your HR starting and building all day. Since you will be switching bike to run, and in those hills, you won't be able to "stay steady" like this runner did. But I'd hope to see an HR that is shaped like this:
- 5 miles at 145
- 5 miles at 150
- 5 miles at 155
That would indicate good pacing and nutritional execution.If anything, I suggest you spend some time making sure your nutrition is up to speed...we have great resources here in the "Recommended On Course Nutrition" section.
~ Coach P
What about the MS for rides and being outside. Do I just ride to try to meet the max set or continue at a 70% ride. I have lots of hills here if the weather cooperates. I need to know how to get the most benefit out of outside rides. The swim what it T-pace. Can you give me drills that are simple but effective. I feel long int he water but swim only about a 207-210/100m I use the pull buoy a lot. I can swim faster but then my breathing gets too rapid, I panic and slowdown. Im simplistic. I do not bring in the paper to pool so if there is something I could do each swim to increase my speed, let me know. I do hit my numbers for distance but primarily just swim using the bouy. The shower at the end is the best part of the swim!!
Nutrition is going well. I am working with someone and felt good on the bike. Used race day nutrition that day and it went fine. I need to drink more but honestly it was too dangerous to try to drink while riding the majority of the course with the crazy crosswind and head winds. I hope that was a worst case scenario.
Any suggestions are appreciated
1) an overal 70% fort is okay...but definitely 120 avg with a 145 max means you went too hard somewhere. I could see a 130 avg that has a 145 max...so my guess is you went a bit too hard somewhere. The goal for these long rides (and race day) is to smooth the course out as much as possible so the HR doesn't bounce around that much!
2) For the other rides (interval for mid-week and Sunday ABP / Tempo ride), you can push the effort harder.. While the SAT is about skill and pacing, Wed & Sunday are about working harder (recovering as needed), so the hills can be an advantage to make these main sets more challenging!
3) Swim T-Pace is your average 100 yard pace after doing a 1,000 yd swim TT. If you do that in 15:00, then your T-Pace is 1:30 per 100. My favorite drills are
- single arm swimming (resting arm is out in front of you)...so left arm down, right arm back then swim 50 normal.
- Closed fist swimming so you can feel effect and positioning of your hands (when you get them back and open). Usually 25 drill / 25 free.
- I like a 300 swim to warm up, 300 pull, then 3 x 100 as drill 50 / swim 50. Then I do my main set workout!
If you can get an iPhone video of you swimming, it could help me do more! If you are slower then 2:00/100, then usually it's a positioning issue. Your hips / legs drop and you're working harder to get "you" out of and then faster in the water!4) Am glad to hear about the nutrition. Keep it rolling....you will need more in a few weeks when it's consistently hot. Right now it's more about getting used to drinking more. This way when you have no choice, you can drink it up!
~ Coach P