Ashley Jaksa's Micro
Hello Coach Patrick,
I am currently doing the Nov OutSeason plan set to end on Feb 5th ish. I am looking into 1/2 marathons in my area and I had a few questions. I currently live in Chicago, IL.
1. There are a lack of events in Chicago over the winter, but there happens to be a 1/2 on Jan 28th, which is the tail end of week 13 (and not week 14, which would be ideal). Is it worth racing a week ahead of schedule?
2. Due to my location, late Jan/Early Feb is not necessary the best time to be running outside. The weather is very unpredictable. There is a chance that on Jan 28th the weather will not be conducive to a run test/race (either too cold, icy, snowy, etc). I could register for the race ($70) and if the weather is not doable, I can either skip it or not us it as my test, but that is a gamble.
3. Alternatively, I could "race a 13.1 mile" distance solo over last week of the training plan on what ever day has the best weather.
Any thoughts are appreciated. Thanks.
Comments
Thanks for checking in. I will be fine with you basically swapping week 13 and 14. So the progression would be: Week 11, Week 12, Week 14.
But, as you noted, the weather to be a real issue. At the end of the day we don't need a perfect test to tell us whether or not you are fitter. Your workouts in the weeks leading up to that test will be a much better indicator of what your potential is. the race is a nice opportunity to confirm.Whether or not the race will be ideal, it's more about the 70 bucks.:-)
Otherwise I am totally fine with you running a time trial on your own. It doesn't have to be a full 13.1 miles either, you could organize a solo 10 miler somewhere and make that happen as well. The calculator works with almost any distance.
Let me know what you decide!
~ Coach P
I do have another question. I am leaving for Hawaii on Saturday for a week vacation so my goal is to work in as much of the high priority bikes for this week and next week before I leave and then (within reason of course) work on run durability while I am on vacation. Essentially, trying to fit in a run each day if it works with the schedule and my spouse's approval. If possible, I will try to do a bit of V02 work if I can, but I am not going to be crazy about it. I did read the wiki on how to deal with vacations. Anything else that I need to consider or any other advice? Thanks.
HAHAHHAHAHAHAHAAAAAAA
If you're stacking the bikes this week let's do them on alternating days...
Mon - Tuesday Bike
Tue - Wed Run
Wed - Saturday this week Bike
Thu - Short run, 30 to 45' with strides.
Fri - Saturday next week bike
Sat - OFF, travel.
Sun - SUNSHINE!
When you're on vacation, if you can run 30 to 40 minutes every day that would be epic. The more frequently run, the less you actually have to run each session. Seven days of 30 minutes of running is more powerful than four days of 45 minutes of running. If you keep 30 minutes, if you get it done while he's exfoliating in the shower.
I would alternate days of just aerobic fun and days with a few VO2 pick ups... Like 3 x 3' hard with 2' recoveries...after a good warm up.
Another upside to the shorter runs that you can't get that dehydrated in the sun and heat... But the first day should be your easy aerobic run just so you get acclimated!!!
I hope you have a fantastic trip, and please check back in with me on the return so we can get you dialed back in.
~ Coach P
Hawaii was wonderful and I was able to have an active week and I am ready to jump back into training. I wanted to touch base and see if you think it is fine just to jump back in where I left off. My vacation week looked like this:
Sat - travel day
Sunday - 3 miles
Monday - 4 miles
Tuesday 3 miles with 2x3 at VO2 max
Wed - 13 mile hike
Thursday - 5 mile hike
Friday - 8 mile walk (this was a pretty easy flat hike so calling this a walk)
Sat - lazy day/travel
Sunday - travel/lazy day
My plan tomorrow will be to get a nice easy run in (3-4 miles) + core/cordz and then tuesday pick up with the normal Tuesday workouts.
Hawaii was wonderful and I was able to have an active week and I am ready to jump back into training. I wanted to touch base and see if you think it is fine just to jump back in where I left off. My vacation week looked like this:
Sat - travel day
Sunday - 3 miles
Monday - 4 miles
Tuesday 3 miles with 2x3 at VO2 max
Wed - 13 mile hike
Thursday - 5 mile hike
Friday - 8 mile walk (this was a pretty easy flat hike so calling this a walk)
Sat - lazy day/travel
Sunday - travel/lazy day
My plan tomorrow will be to get a nice easy run in (3-4 miles) + core/cordz and then tuesday pick up with the normal Tuesday workouts.
In other words, your first Tuesday workout we'll have some Zone Four efforts. Instead of zone four, what's have you shoot for zone three. We need to bridge you back up to the intensity of which you previously trained.
Bonus workouts for you if you post some vacation pictures.
And of course for extra credit, here are some pics from my Jan trip to the Big Island. The volcano flowing into the ocean and a green sand beach we visited.
I say that you cap indoor GetFaster rides at about 2 hours. So try to front load the work and get it done.
If the odd day works out with weather, then roll longer, but indoors it's not worth it to me...especially after the OutSeason®. Too much indoor time can make you do crazy, crazy things...and we still need your super mojo for this season.
Deal?
~ Coach P
However if you want to get them all in, we could cut back a bit on the Wednesday Road, making room for a Thursday split run...Friday swim only then rode
it out. You will likely be pretty tired by Sunday, especially after doing the long run mid week. In that case you might want to plan on cutting it a little short in the four hour range.
How does that sound?
Wed- ride
Thursday- split long run
Friday-swim
Saturday- long brick
Sunday -ride
Thanks for the convo yesterday. I am starting to look back more at my data and get dialed in to my race plan for IMLP. I have a question about the Power plans. (We discussed my fitness Thursday and I was a bit vague. I know my FTP is way up from last year with the out season and the get faster plan, I just didn't have it quantified. I compared all my rides over 35 miles in the few months before my IMLOO last year to my rides over 35 miles this year leading up to LP. My average normalized power is up 21.6 watts. BOOM!).
Ok, now I need to figure out what range I actually want to ride for LP. My last FTP test was at the end of April (I know a long time ago) and my FTP was 221. I rode a 6:30 and 6:20 in WI and LOO in the past two years, so I would expect somewhat similar in LP. That would put me riding at 67-69% FTP or 148-153. However on my long rides (including the 108 mile race rehearsal), my normalized power has been around 162 and I have felt good on subsequent runs. Thoughts on the range I should aim for in the next race rehearsal and in LP?
So I do think I will be keeping the same plan for the race. The effort on the bike was totally comfortable and the ran was the same. Last question - I get in Friday. What portions of the bike course should I recon? I will be posting a more elaborate race plan to the forums. Getting equally excited and nervous.
If the weather is such that the course is unrideable, then you can do a ride out of town, left on the run course to the end, left to climb back into town… That way you can make sure the bike works and you cover the final climbing section.
Here are two great resources for you to read about biking on hilly courses:
Part One: https://www.endurancenation.us/blog/cycling/how-to-tame-the-hilliest-bike-course-the-en-way/
Part Two: https://www.endurancenation.us/blog/race-execution-four-keys/all-things-hills-for-triathletes-part-2-racing/
As for Race Week, let's get into your checklist....everything you need is right here: http://members.endurancenation.us/Resources/RacingMemberCentral/PreRaceWeek.aspx
See you in Placid!
~ Coach P