Laura Searle 2017 Official Coach Thread
I'm really enjoying the training so far. I will be starting the OS-Run Durability plan next week, and I noticed the goal is 24 miles per week. However, because I'm a slower runner, I don't think I will get that distance in the amount of time suggested. Should I go with time or distance? Thanks- I'm already noticing a difference with my running after watching/reading some of the technique suggestions! I even ran here in MI in -1 degrees- I was that motivated 
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For you, all I care about is consistency. IF you are an 18-miles per week person, let's own that, do that and be really good at it.
As you get fitter, that number will change a bit...but let's not force it!
Go go go!
~ Coach P
Coach P- You were right- I LOVE the 920. I am doing well, following the plan and staying consistent- the warmer than usual weather has helped me get outside and not slip
I don't need a phone conversation, but I do have a few questions I hope you can answer. I am a slow runner that is getting back into shape. I tend to worry too much about form I think. It helps my back to take short strides and land on my fore/midfoot, with very light shoes (like Saucony Kinvaras). My questions are: 1) My stride length is only 0.87 m, which seems very low to me based on averages. However, my cadence is good (160-180) and I can't keep that up if I stride longer, and my lower back hurts. What do you think? 2) Will the light shoes be OK as I add mileage? 3) I tend to land with the fore/midfoot and then push off right away; my heel barely, if at all, touches the ground. Should I be pushing off more with the heel after striking? 4) My vertical oscillation is less than 6 cm, so I know I'm not bouncing; that at least as good. However, my heart rate is going really high, even when I feel like I'm barely moving (150+). Does this mean my heart rate zones are off, or do I just need to get in better shape? Sorry so long, and thanks in advance for your advice 
(I bet you're looking forward to the Super Bowl! 
I am so pumped to hear that you love the 920… It's a fantastic device.
(2) speaking of cadence, arrange between 160 and 180 is incredibly large. You should ideally have arrange… For example 175 to 180. Our target is to get you up to 180, but that will take time. Measure your cadence and get an average number, then work to increase that by just five steps in every run until it becomes second nature. Once you feel comfortable with it, then reach for another five. Strides are also great in this regard, by overstimulating your cadence to super high-speed running levels even a "slightly faster than normal" cadences feels...normal.
(3) we don't want sure he'll striking the ground. I tell people that you should be able to slip a credit card under your heel. It's right there but it's not really making contact. One of the indicators of speed is reduced ground contact time. If you start adding and he'll contact you'll increase the time you spend on the earth to such a high level that it'll impede your overall speed.
(4) your heart rate could simply be a function of getting back into training, or you playing with your cadence. Anytime you run outside of what's"normal" your body will expressThe challenges is facing with a higher heart rate. It's just additional stress. As you adapt, that will drop. Please note that you may also experience a high heart rate at the start of each one is your body"revs up" for that session. I see this all the time… Somewhere between three and five minutes into everyone my heart rate goes super high-end and settles.
Keep these great questions coming!
~ Coach P
PS - Let's get you to updated that profile picture!!! Here's how:
(I totally get the analysis paralysis
The lightweight shoe, if it makes your feet happy, is okay. Just make a note to get a new pair every 3 months...your body will thank you.
You should check out Hoka One One Cliftons...nice cushioned shoes but super light. See if your shop has them next time!!
Now about that broken profile picture..... AHEM!
1) I have a road bike that I really like. I can't get a new bike this year (maybe next!). I really don't want to rent one because I would rather be comfortable and stable for my first long tri. My bike store said they can put aerobars on and get the arrangement close, but not exactly, like a tri bike. What do you think? Would I be better off just using the road bike and getting low, or should I get aerobars? (I know a tri bike would be better, but not an option)
2) My running has really improved! Thank you. We spoke earlier about the fact that I was pretty far from the suggested run mileage because I am slow. However, I have been increasing the time by about 10-20%, and it seems to get me close to the mileage. For instance, if it says 25 mins (which would take an 8 minute miler 3 miles), i do 30-33 minutes which gets me 3 miles. Does this sound OK?
3) Should I include the warm-up in the bike/run minutes? For instance, if I warm up 10-15 minutes and I am supposed to ride 70, does the 70 include the 10-15?
Thanks for all of your help. To give you perspectve, I was on the coach with a back injury a year ago and couldn't move- to be able to run for over an hour at a good pace makes me so happy!
-Laura
Here we go!!!
1. I love constraints...the make life easier. Yes to tri-fit on road bike. It might take some dialing in, but let's do it. Little known fact...my first 8 IMs were on a road bike retro fitted, including my first qualification and race in Kona. You'll be fine.
2. That run adaptation is PERFECT. I might have to take some notes on that for the 2018 OS plans!
3. The WKO should include the warm up. Sometimes the bike intervals make that hard, but it's only off by 5-10 minutes. I find the warm up to be super critical...but if you need to cut it short, go for it (run warm up much more important).
Onwards!!!!
~ Coach P
I really appreciate your feedback. I have never had this much personal success running, and I know the online coaching has given me the confidence. It might not seem like a lot to real runners, but I literally couldn't run a minute a year ago and now I just did a mile repeat at 9:00! I'm pretty close to the mileage target with my hack
Looking forward to trying aerobars- biking actually helps my back the lower I go- go figure! Thanks again!!
You are a beast...and the best part is it's all YOU! So pumped!
~ Coach P
Let's continue to stay fueled up...it's not so much about that one workout as it is making sure your next workout is as good as it can be.
#feedthebeast
~ Coach P
I appreciate the advice on feeding. I watched the core diet webinar and actually got the book. I tried some of the principals on before/during/after this weekend and I think it's going to work for me.
I only have a couple questions. 1) I try to avoid soy protein, but that endurox looks interesting. Any thoughts? I already use whey and/or egg protein powder with good results (I tend to have a hard time meeting my protein requirements. 2) I tend to do better with a little bit more fat- higher fat yogurt, dairy, avocado, etc. Will this be a problem with training- maybe stomach upset? Haven't noticed much so far. 3) I'm thinking I need new bike shoes, as my feet have grown some and I'm experiencing a little occasional numbness on the run after the bike. Shoes feel a little too tight. Do you have suggestions? 4) When Rich gave me my season plan, he had assumed I was doing a full IM. Now that I'm doing a HIM, is the run durability plan still appropriate, or are the numbers going to be too high? Seems doable so far, but I also don't want to overdo.
GREAT UPDATE!!!!!
Let me hit those questions for you:
1. Soy Protein - You can do endurox (you won't be consuming that much of it), but it's really no different than a glass of chocolate milk. So when in doubt, keep it simple.
2. Higher fat is fine; you might need to moderate it within 1 hour of a hard Zone 4 session, but otherwise you should be fine!
3. Bike shoes are a great upgrade...I am not really particular to any brand...fit is best. I'd say something like Sidi is good..you ideally have a "simple to operate" shoe, but again, fit is paramount.
4. The Run Durability Program (RDP) is still good for you, but if you feel like the runs are too aggro on Sundays, you can certainly cap them around 11-ish miles. The frequency is the lever I care about more!
~ Coach P
I only have 2 questions: 1) This week the goal is 32 miles. I usually can use my "hack" of 8-min per mile and then tweak for my pace, but even if I do that this week, it doesn't come close to 32 miles. You'd have to go 4-5 min miles. Something to check, maybe. I know you want consistency over miles, but I'd like to come close to the suggested mileage. Any thoughts? 2) I'm finding some GI issues after my hard runs. I don't think it's food-related, because I generally tolerate the Clif bloks and tailwind sports drink well, and I know I'm hydrating enough. I'm also making sure I don't eat a meal within a few hours. Will this subside as I get used to the additional miles? It usually only happens if I go over 5 miles and/or go hard.
Thanks! I'm really enjoying the training- it's keeping me sane as my work has been crazy. Luckily next week my schedule gets much easier...
1. On this week's run, lets get you to 30 miles. That's a nice milestone and enough of an adaptation not to have you over-reaching. Deal?
2. That run GI stuff is interesting. I wonder if it's preworkout food, or some kind of hydration issue. Does anything in this article ring true? http://womensrunning.competitor.com/2015/07/nutrition/solutions-for-runners-trots-youve-never-heard-of_43011
1) First, I am SO PROUD you asked the Team here. Epic.
2) Can you compensate with elliptical? Let me know what your alternate modality options are.
3) The olympic on August 20th is great. Here are my thoughts for you....
- On 6/19 Load the Beginner Bike Focus Block, 6 Weeks to end on 7/30/2017 - just do the first two weeks of the biking, do get back into the training groove, you can swim when there's a run or you can do your alternative run training (elliptical, pool running, core, etc).
- On 7/2 Load the Beginner 2017 Short Course, 20wks to end on 8/20/2017 - you can see "what's planned" for when you come back while you are on the road. Pack the night splint and stay active while abroad even if you aren't running. PLEASE make sure you have comfortable shoes to wear - flip flops will aggravate your PF!
- When you re-enter, let's get you on the plan for Bike and Swim, and then you and I can talk about what a reasonable run would be.
Onwards!~ Coach P
- Right Now: Run consistency and Bike Volume on Weekends are Key
- 3 Weeks to Go: Bike Volume is Key
- Last Two Weeks: Swim frequency (bonus swims allowed) is important.
Also, make sure you are using your Teammates to get ready!Let me know if you have any questions!
~ Coach P