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Marianne Park's Micro Thread

ironmarianneironmarianne
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First post since returning to EN: WEDnesday,

Week 4 Status:  I am NOT quite rollin' in EN (yet!).  The Purpose of today's post is just to help facilitate me getting integrated back into EN/ so I started this post.

1.  Bike Test:  I need to do some "testing" but also currently on holidays at family... and Garmin 920xt is being repaired.  I can not get an accurate bike FTP without my gadget, so gonna nix the bike test.  My plan?  When I get the gadget back (my only bike computer), I will do my bike test.  The Logistics of getting to a bike indoor kickr studio seem problematic although they could do a FTP with their equipment... if that flies, great if not, I will go back to original idea of whenever my Garmin returns.. and will use a "long bike" day to do a Bike Test.

2.  Swim TPace:  I can do this one, just gotta get to a pool this week.

3.  Run a 5k. This is also a maybe.

4.  Ride 3 hours on Saturday and run30'.  Heavy Rain predicted, but I have bike on trainer so can do this one.

5.  Rest Day Sunday:  and ya know, I think I will take it!!  even though I did not do all of the prescribed workouts!  

THIS WAS A TEST!! ha.  of what in the heck am I doing?!!  

Comments

  • ironmarianneironmarianne
    31 Dec: Without my Garmin, I was not able to test this past week appropriately. It should arrive next week.. so my overall goal was just to get back into a routine, somewhat and just get started. ... to be continued!
  • Coach PatrickCoach Patrick
    Marianne, no rush on the testing. The season is still young! image

    As you noted, it's more important that we get everything lined up than having you hit specific individual sessions. I hope the Garmin arrived okay, and you're ready to test. Standing by to hear how it goes!

    ~ Coach P
  • ironmarianneironmarianne
    I fell off the ENwagon... and then just getting back on.   But I am getting "everything lined out"...  :)
  • Coach PatrickCoach Patrick
    @ironmarianne - got it...I am here to help, you know that! Keep me in the loop and schedule a call with me anytime: http://meetme.so/patrickmccrann (Please remember to include your phone number.)
  • ironmarianneironmarianne
    Friday:  I am in week 5/20 of IM plan.  Next week #6/20, I am going to a  "never been before" multi day tour.. of 20-80 miles per day.  I will opt for the longer... Thur - SAT and possible shortish rides on the WED/Sunday.  There is a lake/state park close by.  I have not been to this tour so do NOT know the lay of the land nor do I actually know anybody going.  How do you want me to do the training week?  I have read some material on "big bike week"...
  • Coach PatrickCoach Patrick
    @marianne -  thank you so much for checking in! Since you were so early in your build up for the Iron Man, you have a great deal of flexibility. The key is not to overachieve early as you can get to fatigued to do the work that matters towards the end of the tour. 

     Here is what I suggest:

    *  swim as much as you can on Monday and Tuesday, so you don't feel the need while you're out there.

    *Don't worry about running long, instead do a 30 to 40 minute run off of the "short" ride days.

    *When you stack the rides I suggest you go short  on Wednesday, long Thursday, short Friday, long Saturday, in short on Sunday. The key ride in this whole program will be the long ride on Saturday where we want you to be at your best.

    *  The most important thing you do all camp will be to fuel yourself properly. You are eating on day one to ride well on day four. If you mess up your nutrition, you could really set yourself back.

    I hope you send us lots of pictures! 
  • Coach PatrickCoach Patrick

    @marianne - 

    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

    Been a slug.

     

    Your Races

    04/28/2017 Ironman Texas

     

     

    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.

    • Last updated by Coach on 11/20/2017
    • On 11/21/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/18/2017
    • >> Transition Early <<
    • On 12/4/2017 Load the Beginner OutSeason / Run Durability Plan, 14wks to end on 3/11/2018
    • >> Transition Early <<
    • On 2/12/2018 Load the Beginner EN*Full to end on 4/29/2018
    • On 4/30/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/13/2018

     

    Coach Notes

    Time to get consistent!!! I know it's the holidays, bt still we need to make this work. So, Run Durability Program (RDP)  right now (join us on the Text Group: GroupMe Chat for RDP) until you start the December OutSeason Plan. Then we will exit the OS plan in Week 10 in order to jump into the Full plan.

    While you are in the OS, I still recommend that you swim away because of the short turnaround to TX. 

    When you get a chance, let me know how things are going and I can help you make adjustments as needed!

     

    Let's get to work!

     

    ~ Coach P

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