Liz Hickox Official Coach 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!
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.
I know you had questions about Placid; our members only resource page is here.
As you get settled, I'd like to stay in touch to make sure that you basic week is working out for you (adjusting to keep boot camp for now)...so don't hesitate to reach out to me here. Also, please book a call with me towards the end of the month so we can catch up!
~ Coach P
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awesome
still all clogged up and can't breathe ( <--essential to working out) and hoping hot yoga tonight will clear me up and stretch me out. Have a great day!<img alt="" src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/smile.gif" />
I have another friend that I just referred to Pursuit Athletic as he lives in CT, and training for his first HIM, Quassy, Is this somethign you guys could do? If so, I'll try to send him your way..Jennifer is also sick, but will pass om number to her today.
https://calendly.com/pmccrann/15min
~ Coach P
Great to chat with you today! I am looking forward to hearing about your test results, especially now you aren't on the weights! I swear those zones will come around...for now stick when riding indoors take 10 beats off the zones.
So if you should be in Zone 4 (call it 160 to 172) then indoors that HR should be 150 to 162. That should do the trick for the next few weeks.
Bring on Spring!!!
~ Coach P
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
Dealing with piriformis issues since IMLP; completed random local races <10 m; 211 m charity bike ride on Oct, and NYC marathon ( on zero training in Nov), Been focusing on swim and core past few weeks, very light running ( <8 m). Feeling ok; getting regular sports massage ( AKA "torture" ).Building mileage and regularity slowly, feeling about 90% ( only some pain after sitting for long periods).
Added new bike to the family after two seasons on a 12 year old bike purchased for $500.
Your Races
Ironman Lake Placid (2018-07-22) #IMLP_18
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.
Coach Notes
Liz, I am glad you are being smart and going slow .I really want to continue that slow run build up, like this:
- 1/8 = 10 miles
- 1/15 = 13 miles
- 1/22 = 16 miles
- 1/29 = 20 miles...and we'll stay here for a bit.
Anything you can do to stand more and relieve your hips / back will be super helpful. Even if it's just a walking break every 30 minutes...or lunch time plank challenge (you'd crush brian!!!!) it helps. I'd like to have you in the OS as it's great for the bike...but we'll need to keep the run really low (per the above). Ideally you exit the OS with good bike strength and some leg resiliency we can count on for the IM build.No guidance on swimming now unless you really really want to...otherwise, love that bike!
Let me know what you think and feel free to reach out for clarification. You know where to find me!
~ Coach P
Ive actually been running more than this; about 20 a week...should I back down?
Ive been doing a lot of strength training...it's really helping!
and I've been swimming a ton, I actually never stopped...
we are relocating to FL for next three months!
bikes and trainers packed!!
my goal this year is to take 30 minutes off my time, I simply felt "too good" at the finish...I really don't think I gave it my all.
i was happy w swim, ok w bike, not so much w run...
Great to hear your run is up there. 20 is great. PLEASE STAY there for 6 straight weeks. Then we can talk about building. Give room for your bike to grow...this means you can run OFTEN...like 2 miles at breakfast, 2 miles off the bike, etc..but not much more, okay?! Let's consolidate that run "health" if you will.
You can be stronger on the bike, and the run will come (see above + race execution), we just need to be patient!
Shoot me a note once you settle in!
~ Coach P
Not for a while..the test is in week 5...just collect data and learn how to use it. Lap it. Save it. Download...get it synced to your log, etc. And find a place for a good 20' interval!!!! That is safe please!
In the future, you can just take a screenshot and post the image here...that email inbox really isn't for support. Sorry for the delay!!!!
~ Coach P
Will post next time in thread
Elisabeth A. Hickox, CIMA ® CRPS ® AIF®
CERTIFIED INVESTMENT MANAGEMENT ANALYST
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401-236-2350 ehickox@indfp.com
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Investors, Inc. member FINRA, SIPC, a Registered Investment Advisor. 935 Jefferson Blvd., Warwick, RI 02886, OSJ 401-732-4800
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~ Coach P
Elisabeth A. Hickox, CIMA ® CRPS ® AIF®
CERTIFIED INVESTMENT MANAGEMENT ANALYST
CHARTERED RETIREMENT PLANS SPECIALIST
ACCREDITED INVESTMENT FIDUCIARY
Financial Advisor
______________________
Independence Financial Partners
449 Thames St, Suite 301C
Newport, RI 02840
401-236-2350 ehickox@indfp.com
www.indfp.com
Registered Representative/Securities and Investment Advisory Services offered through Signator
Investors, Inc. member FINRA, SIPC, a Registered Investment Advisor. 935 Jefferson Blvd., Warwick, RI 02886, OSJ 401-732-4800
Independence Financial Partners is independent of Signator Investors, Inc.
Please keep in mind that e-mail is not secure and we do not transmit personal information via e-mail unless we have sent the information through a secure line. Please do not include personal or confidential information in your transmission, and instead include a phone number and the best time to reach you at that number. It is important that you do not use e-mail to request, authorize or effect the purchase or sale of any security or commodity, to send fund transfer instructions, or to effect any other transactions. Any such request, orders, or instructions that you send will not be accepted and will not be processed by Signator Investors, Inc. The information contained in this email and any attachments is strictly confidential and is for the use of the intended recipient. Any use, dissemination, distribution, or reproduction of any part of this email or any attachment is prohibited. If you are not the intended recipient, please notify the sender by return email and delete all copies including attachments.
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 Monday & Friday 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.
Coach Notes
I got your races, and I have to say I am super excited that you are going to be doing tremblant. Considering Lake Placid 2.0!!! You will both love it.
I have you starting with our running durability program now just to get a good baseline level of activity. I do want to make sure that you have time to adapt to the training so that your body heals up we don't have any future issues.
With that in mind, I am assuming you have some functional strength to do. If not, you are welcome to overlay our Strength training plan on top of either the Run Durability Program (RDP) or the OutSeason® plan in your Final Surge account.
Yes, even though you are in Florida I do want you to do The OutSeason® plan. You can add swim so that you are ready for the Olympic, and it might be nice cross training for you to keep you healthy. But it's full bore into Quassy, some short recovery and then on to Tremblant.
I saw your note about racing. I think you're getting a little ahead of yourself. Before you can give it 110% you have to know what you're 95% is! At least, that's how most people work. Now that you know what 95% is, we can do more. I hope that makes sense. Not to mention that "racing" within the context of an Ironman is very different than an all-out 5K for example. Speed and an iron Man comes from managing all of the smart decisions in all the small situations on the bike and also never giving up or easing up on the run. Something we can work towards with Quassy!
Your Races
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.
Your Notes
IMLP...since then, very slight MCL injury surfing ( Sept) , and achilles tendonits ( late Sept) riding some random road bike for 220 miles...one month off, now 100% and a little fat ;) ( <120 race weight, now prob 128!)
IMLP was rewarding in some ways abd frustrating in others...had a 210 min PR over ( IMO!) worse conditions than previous year...felt AMAZING the entire day..no pain, no real fatigue...promptly consumed a camelback of margaritas and stayed out all night...felt 95% the next day, no worse than any other day. frustrated since i COULD have and SHOULD have pushed more...WHY DONT I??? I feel like its mostly mental..."JUST RUN FASTER!!! pick up your FEET!!!!"light running, 4-5 miles 3 days a week, strength training a bit, light yoga..starting back swimming..we are headed to FL 3rd week of Dec... ( YAY!)
Let's get to work!
~ Coach P
Re: my holding back.
I just KNOW I have more to do, I NEVER lay it all out…I hold back, and I’m aware WHILE I’m doing it.
I’d love to make Kona a goal for 202 when I’ll be the youngest n my group.
They took up to 7 this year at LP, and I was 12th!
Not only did I not push, my watch died at mile 12! At least I could have quickened up to finish 3 minutes less, and be ‘under 13’
Sent from Mail for Windows 10
From: Coach Patrick
Sent: Thursday, November 15, 2018 12:18 PM
To: Liz Hickox
Subject: Re: [Endurance Nation Community] Liz Hickox Official Coach Thread
Coach Patrick commented on Liz Hickox Official Coach Thread
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 Monday & Friday 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.
Coach Notes
I got your races, and I have to say I am super excited that you are going to be doing tremblant. Considering Lake Placid 2.0!!! You will both love it.
I have you starting with our running durability program now just to get a good baseline level of activity. I do want to make sure that you have time to adapt to the training so that your body heals up we don't have any future issues.
With that in mind, I am assuming you have some functional strength to do. If not, you are welcome to overlay our Strength training plan on top of either the Run Durability Program (RDP) or the OutSeason® plan in your Final Surge account.
Yes, even though you are in Florida I do want you to do The OutSeason® plan. You can add swim so that you are ready for the Olympic, and it might be nice cross training for you to keep you healthy. But it's full bore into Quassy, some short recovery and then on to Tremblant.
I saw your note about racing. I think you're getting a little ahead of yourself. Before you can give it 110% you have to know what you're 95% is! At least, that's how most people work. Now that you know what 95% is, we can do more. I hope that makes sense. Not to mention that "racing" within the context of an Ironman is very different than an all-out 5K for example. Speed and an iron Man comes from managing all of the smart decisions in all the small situations on the bike and also never giving up or easing up on the run. Something we can work towards with Quassy!
Your Races
* Las Olas Olympic 3/10/19
* CT IM 70.3 6/2/2019
* Ironman Mont Tremblant (2019-08-18) #IMMT_19
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 11/15/2018
* On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018
* On 12/10/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/6/2019
* On 1/7/2019 Load the OutSeason (Bike Focus) Plan, 14wks to end on 4/14/2019
* On 4/15/2019 Load the Bike Focus Block, 6 Weeks to end on 5/26/2019
* On 5/27/2019 Load the EN*Full Bike Fccused to end on 8/18/2019
* On 8/19/2019 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 9/15/2019
Your Notes
IMLP...since then, very slight MCL injury surfing ( Sept) , and achilles tendonits ( late Sept) riding some random road bike for 220 miles...one month off, now 100% and a little fat (
IMLP was rewarding in some ways abd frustrating in others...had a 210 min PR over ( IMO!) worse conditions than previous year...felt AMAZING the entire day..no pain, no real fatigue...promptly consumed a camelback of margaritas and stayed out all night...felt 95% the next day, no worse than any other day. frustrated since i COULD have and SHOULD have pushed more...WHY DONT I??? I feel like its mostly mental..."JUST RUN FASTER!!! pick up your FEET!!!!"light running, 4-5 miles 3 days a week, strength training a bit, light yoga..starting back swimming..we are headed to FL 3rd week of Dec... ( YAY!)
Let's get to work!
~ Coach P
I fully understand your perspective and I want you to know that it’s not uncommon after the race to feel that way about how the race played out. From my personal racing experience I know how long it has taken me to correlate what I’m actually doing in the race with Priore race post race analysis and then effectively make a change. In other words, within the Lake Placid race, at that time, you are likely not aware of the impact of your decisions in the same manner as you were once the race was over and the times were compiled.
Most athletes messed this up by trying to go hard or sooner when the race has yet to fully mature and those early efforts are not as effective. The strategic athletes understand that that second half of the marathon is where things really changed and are able to begin applying the pressure commensurately. This is definitely something we can begin to work towards this year!
A few things:
One, I have swapped out a few 30 minute runs ( TRP +Strides) for beach runs, in barefoot shoes. My rationale was it would help my stride, which was LAZY AF. I'd just 'fall forward' and drag my foot with meet...scuffing along. The barefooot runs have helped me use my whole leg and foot...make me pick up my feet and get off my heels. I run SUPER Slow as the sand is deep and its sometimes surf..higher HR than you want prob, but feels good. is this cool? I also had to cut a few workouts short, business is super busy..I'm co-sponsoring 5 local tris! (http://onyourleftracing.com/ )
but I've been pretty consisent with weight training and fit in in what I can between being extremely busy and extremely HOT...Think I'm just needing some reasssuracne that I'm not screwing myself completely.
Lastly, Sometimes on hard power efforts I have to stand..my knes start to ache...esp during FTP test...is that bad? or should I just do what i can in aero 100% and shoot for steady cadence?
THANK YOU!!!!
gah! also, what is a good body weight per watt of power to shoot for? is that a "thing"? seems to make sense and I love to measure stuff :)
Update: just got in from waitlist to Las Olas Int'l...did ( my only) sprint last year...had fun, as usual finished w too much gas in the tank and 40 seconds out of the prizes ( next time will not stop to fix my hair...lol Any tips for range of power to shoot for on bike? Really just doing for experience, but do want to dial in more effort than my usual lazy shuffle....
@Liz Hickox OK, but they were backwards and see if I can answer all those questions
Sprint power is essentially your threshold. So do the first five minutes a little easier, more like Iron Man pace, to get settled. Then you can pick it up to 90 or 95% of your threshold power. Remember you will want to use the Bacot little bit in the final mile or so to prepare for the transition.
There are two types of power targets. The first is “absolute “power which is your Roth FTP. The higher the number is the stronger you are over all. This is great for five courses. The other one is watts per kilogram. This is good for Hillyer to rain. I Deleigh competitive Iron Man and we are in the 3.5 to 3.8 W per kilogram arrange for their Iron Man w there are two types of power targets. The first is “absolute “power which is your raw FTP. The higher the number is the stronger you are over all. This is great for flat courses. The other one is watts per kilogram. This is good for Hillyer terrain. Ideally competitive Iron Man and we are in a 3.5 to 3.8 W per kilogram average for their Iron Man watts.
I would be OK with you running on the fan for easier runs. It is very challenging on your body so we have to be careful of it. Sanders heart it impacts, but difficult to push off of. I like to focus on technique but I want to keep your body happy as well.
In terms of the intervals, hopefully you are keeping the cadence up. Dropping the cadence could be what bothers your knees. Let me know what your average cadence is For the intervals and we will go from there.
ok...whoa...somehow I got an invite to attend Heather Jackson's 'elite team' training camp in Carlsbad CA...( I am a Wattie Ambassador, but by no means on her 'elite team!" It's 4/9-13...I'm confident about my biking and swimming...not so much about running....! what drills can i do to make myself a sub 7 min.mi runner in the next 6 weeks...?!?!?! HELP!!!! ( no, really....anything I can do to prepare for this??? )
Also, have an INT on this Sunday...should I back off workouts at all or keep them 'as is'?
deserve it. I think you were going to have a great time. Tell me what your
typical run pieces an hour, and I can help you try and close the gap. Your
best bet is to limit the runs out there to 45 minutes as you can “fake the
funk“ for faster speeds as long as the roads aren’t too long. You can start
adaptations for that by adding 1’ up to 3’ minute burst of speed into your
steady state running @ seven minute pace. Think of it like a fartlek work
out. The easy stuff is super easy, and the fast stuff is your sevens.
Yes, you can definitely start to taper down for the international race.
Regular workouts through Wednesday, then I would keep Thursday and Friday
to just an hour max. Friday I would make a swim only. Then rip up your race
and get in a nice aerobic hour afterwards to keep the fires burning.
Let me know how it goes!
Ok, so INT race BLEW...long story short, I was defrauded by a 'friend' who had purported to be dealing w stage IV cancer...after 4 months of putting this girls life and health before my own, I found out two days before the race...I was DRAINED beyond belief. At one point considered just rolling on my back and washing ashore ( the swim was BRUTAL). My arms could barely move to push me forward. Somehow made it through, biked pretty hard considering I'm used to longer distances (3rd our of 18 in AG) but was shocked to learn it was 10 miles less than I accounted for ( MY FAULT!)..came out fast on run ( for me, 9:10 m/m..only to end up dehydrated and delirious by mile 4 of 6. ( forgot all salt, and decided to shave 3 seconds of transition by not wearing socks..WRONG answer. Ended up in the middle of the pack feeling TOTALLY defeated, and all confidence shattered... considered bailing on Heather's camp, CT 70, AND IMMT....no clue how to get my mojo or ANY interest back, this thing has me so off track I just dont know how to get it back...( and I DONT do well being mediocre at anything..I am my WORST enemy :(
@Liz Hickox We will talk today. A successful race is the combination of so many things...and jumping into a race you haven't trained for and making some common early season errors (nutrition, pacing, salt) can really hurt...stay the course...you are making great progress, I promise! Chat soon...
** UPDATE **
Good to talk with you. I really like the course of action we have outlined in the next two weeks. I have updated Final Surge To reflect shorter / easier runs and to add those "surges" in 2x next week. Note, if the workout listed is too much, a 15' run still counts. It's you. It's you running. It counts. 👍 I still think Monday should be off, but only you will really know what's best.
Bonus focus (outside of consistent running) is the back to back weekend rides...that will really help boost your fitness!
~ Coach P
Ahhh..so i found 'my thread' :) just a few last minute questions...
IMCHOO vs IMMD 2020.
Do I have any chance of being remotely competitive in either fleet after IMMT? I went outside my own lines and plan to find a 'super easy race' with 6 ( slow) people in my AG in 2020 when I puled the trigger on Penticton
also, schedule getting a little mucked up with work + life in general.
Seems like I'm always the last person in the pool, and end up cutting long days short. Supplementing with OWS since my sighting is 'less than confident". Planning on doing regular OWS until race day.
Also had to juggle a few workouts due to loaning my bike battery to 'some girl' on the course when her bike shifting failed( her bad, not mine!) and she is just now sending it back to me...guess i'm glad she didn't take my entire BIKE! ( i offered...) really hoping the hay is in the barn at this point, and switching up two days isn't going to completely derail me.
Sorry I missed a few uploads, I'm doing the workouts!! Car is still an epic disaster after the epic road trip to IMLP. ( garmin buried!)
@Liz Hickox choosing between Chattanooga or Maryland next year is really a function of what type of race you prefer. Penticton is really hilly, so you might enjoy a flatter course for a change of pace. OK, that was a bad joke! 😂 Seriously though, it’s very easy to typecast yourself as an athlete. For me it comes down to the run. If you run better on hills then you do on flats that let’s stick with that for now.
For the short term, yes you should swim as much as possible. If open water is not an option on any given day then just go to the regular pool this close to your race all swimming can help.
You have certainly done all of the bike volume that you need, so the next step is to create a race plan that you can execute. This would include both Nutrition) and targets as well as wide as targets so you can stay inside your box and then have a run to your potential.
You can see all of the race plans under the Racing forum, and you can simply copy want to make modifications for yourself. It doesn’t have to be perfect, but we need to have a written out so you have an approved chance of executing well. Feel free to include information from not only what you’re doing now but also any lessons you might’ve learned from Placid last year.
You can post it to the Racing forum, and then just leave a link here for me to check it or a note and I’ll go find it.
~ Coach P