Coach P: Did the first recover walk/run plan tonight, it was definitely a shock to the knees and muscles after just riding for the last 4 weeks, we will see how the knee feels in the am...warm feeling at the moment, but no real pain which is good.
Brian, at least a day between those runs, okay...take it slow my friend. Soft surface / treadmilll, no real pace, etc. Just getting the "mechanics" back...
Coach P, I was thinking of adding a sprint or international distance in early June (Leon's Fastest) and at the end of August (Chicago Tri), to get a handle on overall fitness at those points? Thoughts on which option and how that would be incorporated into the plan for IM Louisville, especially the later race?
Coach P, How should I schedule rest days when I am doing the knee recovery plan you have set up for me, in association with the bike plan? One day, two days? Just want to make sure that I am on the right path moving forward. Thanks. Brian
Your Race Schedule: 8/27 is no problem..just check in with me on the monday of that week so we can taper you. I think it will be good fun, and you'll be ready (not Short Course fast) but you will be ready to race!!
Rest Days: First if you need one, take one, always. Listen to your body. I imagine 7 days as 1,3,5,7 as runs with bikes in between. In the second week, one of those runs will either be back to back (day 7 to day 1) OR you can do it as a brick in there on another B2B day.
Travel: I say bring the trainer...it will be a nice thing to just get loose and "to do" that's knee-safe and weather independent.
I am headed into the last week of the knee program you set up and wanted to get together a plan for moving forward with the training, how would you suggest we plan to move forward? Also, just got summoned to Europe for work leaving on the 2nd and returning on the 5th, so I will be out of pocket for all trainmen at that time.
Saw you are booked up on calls through the 2nd so I figure the Mocro is the only way to chat for now.
That's great news on the running progress...with IMLOU so far, we aren't under a ton of pressure. I kind of see your trip as part of the "recovery from the OutSeason®" plan that we have lined up in your roadmap.
If you feel your bike is "good" I'd suggest you get in a bike test before you leave...while you are out there, just try to get in some kind of brisk walk, etc...it's worth it. Plus helps with jet lag. Ok, I made that up. But it sounds good.
Currently I am super popular...Race season is upon us so racers start to get dibs...so micro is best for now.
Once you are back, I'd like to get you to a place where you are running 5 / walking 1 pretty consistently...do you think you'll be able to bike / swim full strength while we build the run back up?
I did the Heart Rate Test just now and was not impressed at all to say the least...had some gearing issues in the first 3-5 minutes even after a warm up of 15 min trying to set the right hard pace, so i think that may have thrown me off a bit, but at least you can see the rates now for the HR. I took the average power from the wahoo kicker app and added that in the calculator as well. Take a look at the Tp account is you want to for the other updates...next steps?
Updated the Training Peaks so you can see the workouts, had to move some things around a bit, leaving for Europe tomorrow, be back Friday night....oh and now I have to get ready for my wife's birthday tonight with the kids...hope your camp was fun, maybe I can squeeze one in next year or so....
@brian smith - Sorry I missed these updates...not sure how they fell off my radar, likely because of camp.
1) The bike test is tough, but i'd use the last 10' averages to set your zones: 151 bpm heart rate and I think about 190W for the power. It's crazy how all over the place that power was though.
2) I'd like to keep on the return to run program for now, esp with your recent trip to Europe / no running:
@brian smith - Yes please...you are building up and looking good! Remember we can push the bike a bit when the run is on the lower side. We'll always find that silver lining!!!!
Now that I am a live podcast veteran on EN, and no longer a newbie, question about the bike week...
Being that I am in week two of the 4 week knee recovery run plan you wrote for me (all done one a treadmill btw) and only biking an hour 4-5 times a week for an hour each, would you suggest that I give the ride plan a try, as I seem to be hitting a level point on my distance in that hour on the bike (trainer) and not sure if that is based on a level of fitness or not at this point? You can see the info on my TP account.
Last week I was able to get about 80 miles in on the bike (all trainer with one outdoor ride), this week it may be a little more.
@Brian Smith - I think you mean now that you are a superstar, can you get a little more help. Absolutely!
As for your training, I really like where you're at. The consistency is awesome, especially the last two weeks. However, note that it is only been two weeks were you've really been bringing the run up to 11 miles... Which is double what you were doing before.
If it continues to feel healthy, I'm okay with you transitioning back to your regular plan. I see from your training peaks at you're feeling run down this weekend, to make sure that you're not ignoring your body's need to recover.
Thanks for the update above, if it is ok with you I would like to follow through with the next two weeks of the knee recover plan for running and riding before I move to any other version of the plans, just to make sure I don't re-hurt that knee. With that said, which plan would I move to when this is all set and done after the two weeks? Or is that a Coach Rich question...
@Brian Smith - Let's cross that bridge when we get there...you are making good progress, but we don't want to get too ahead of ourselves here. When you said "do the ride" plan I wasn't sure what you were thinking...let me know what you wanted to happen.
@Coach Patrick No problem, I will follow through with the knee plan for the next week and get back to you on what program you want me to start then. Thanks.
One thing I forgot to ask you, should I be targeting a specific pace, mph or heart rate when doing the knee recovery plan on a treadmill? Currently the walk is 3.5 and the run portion I have done between 6.8 and 7.2 depending on the day. Thoughts?
@Brian Smith - that's a great question. There's no specific effort resulting that's appropriate for rehab from injury. Or at least there's not one that I would prescribe.
Instead of thinking of it that way, why don't we simply go back and take a look at what you've consistently done over time for peace and heart rate. That is the "new baseline" for you.
With those targets in mind, we can see improvement across the weeks… If you were running 6.8 at the beginning then working your way up to 7.2 as you become a fitter and more confident is a no-brainer. So I guess it's more of a progressive thing… That we can review retroactively as we go.
Hey Coach P, just signed up for a short course race on July 22nd (sprint), as a benefit for a triathlete that had a heart attack after a race, all proceeds and donations go to the medical bills. Anyway, I will obviously want to work this into my race plan before IM Louisville, and chat with you about how you would want me to race it, etc... Thanks. Brian
The point behind that was should I go back to a regular scheduled training plan like you guys have (out season, in season or whatever plans) or should there be a similar "adapted" plan moving forward. Over all I feel ok, some days are good some days are not good and I have to listen to my body as you stated, and pull it back some...
@brian smith - thanks for that. Remember my goal is to make you into the best possible self coached… Your input matters as much as mine does.
I think you are ready to handover get faster training plan. I would like to see you transition into it this week with a focus on quality workouts in the swim and the bike… The run I still want to remain steady but you can follow the progression of the get faster plan.
Ideally by the third week we have your running with some flavor of intensity, perhaps more so in zone three then zone four… But I leave that up to you. I recommend that you put all of these quality "fast" training sessions on a smooth and safe surface.
Comments
Your Race Schedule: 8/27 is no problem..just check in with me on the monday of that week so we can taper you. I think it will be good fun, and you'll be ready (not Short Course fast) but you will be ready to race!!
Rest Days: First if you need one, take one, always. Listen to your body. I imagine 7 days as 1,3,5,7 as runs with bikes in between. In the second week, one of those runs will either be back to back (day 7 to day 1) OR you can do it as a brick in there on another B2B day.
Travel: I say bring the trainer...it will be a nice thing to just get loose and "to do" that's knee-safe and weather independent.
Hope that helps!!!
~ Coach P
I am headed into the last week of the knee program you set up and wanted to get together a plan for moving forward with the training, how would you suggest we plan to move forward? Also, just got summoned to Europe for work leaving on the 2nd and returning on the 5th, so I will be out of pocket for all trainmen at that time.
Saw you are booked up on calls through the 2nd so I figure the Mocro is the only way to chat for now.
Thanks.
Brian
That's great news on the running progress...with IMLOU so far, we aren't under a ton of pressure. I kind of see your trip as part of the "recovery from the OutSeason®" plan that we have lined up in your roadmap.
If you feel your bike is "good" I'd suggest you get in a bike test before you leave...while you are out there, just try to get in some kind of brisk walk, etc...it's worth it. Plus helps with jet lag. Ok, I made that up. But it sounds good.
Currently I am super popular...Race season is upon us so racers start to get dibs...so micro is best for now.
Once you are back, I'd like to get you to a place where you are running 5 / walking 1 pretty consistently...do you think you'll be able to bike / swim full strength while we build the run back up?
~ Coach P
I did the Heart Rate Test just now and was not impressed at all to say the least...had some gearing issues in the first 3-5 minutes even after a warm up of 15 min trying to set the right hard pace, so i think that may have thrown me off a bit, but at least you can see the rates now for the HR. I took the average power from the wahoo kicker app and added that in the calculator as well. Take a look at the Tp account is you want to for the other updates...next steps?
Thanks.
Brian
1) The bike test is tough, but i'd use the last 10' averages to set your zones: 151 bpm heart rate and I think about 190W for the power. It's crazy how all over the place that power was though.
2) I'd like to keep on the return to run program for now, esp with your recent trip to Europe / no running:
Quick question, still do the 1 hour rides 4-5 times per week as well, with one of them being a longer ride of 1.5 - 2 hours, correct?
~ Coach P
Now that I am a live podcast veteran on EN, and no longer a newbie, question about the bike week...
Being that I am in week two of the 4 week knee recovery run plan you wrote for me (all done one a treadmill btw) and only biking an hour 4-5 times a week for an hour each, would you suggest that I give the ride plan a try, as I seem to be hitting a level point on my distance in that hour on the bike (trainer) and not sure if that is based on a level of fitness or not at this point? You can see the info on my TP account.
Last week I was able to get about 80 miles in on the bike (all trainer with one outdoor ride), this week it may be a little more.
Thoughts?
Thanks.
Brian
As for your training, I really like where you're at. The consistency is awesome, especially the last two weeks. However, note that it is only been two weeks were you've really been bringing the run up to 11 miles... Which is double what you were doing before.
If it continues to feel healthy, I'm okay with you transitioning back to your regular plan. I see from your training peaks at you're feeling run down this weekend, to make sure that you're not ignoring your body's need to recover.
Keep me posted!
Thanks for the update above, if it is ok with you I would like to follow through with the next two weeks of the knee recover plan for running and riding before I move to any other version of the plans, just to make sure I don't re-hurt that knee. With that said, which plan would I move to when this is all set and done after the two weeks? Or is that a Coach Rich question...
No problem, I will follow through with the knee plan for the next week and get back to you on what program you want me to start then. Thanks.
One thing I forgot to ask you, should I be targeting a specific pace, mph or heart rate when doing the knee recovery plan on a treadmill? Currently the walk is 3.5 and the run portion I have done between 6.8 and 7.2 depending on the day. Thoughts?
With those targets in mind, we can see improvement across the weeks… If you were running 6.8 at the beginning then working your way up to 7.2 as you become a fitter and more confident is a no-brainer. So I guess it's more of a progressive thing… That we can review retroactively as we go.
Saturday Race:
- Normal plan through Wednesday
- Thursday is Bike 45' / Run 15'. Bike has 3 x 5' (3') at goal race effort. Run is out/back as out at Z4, back in Z3.
- Friday is OFF or easy AM swim.
- Saturday is RACE.
- Sunday is Long Run from Thursday.
- Monday is off if you are tired, or Swim only.
Sunday Race:- Normal plan through Thursday
- Friday is Swim Only Day, no more than 3000 yds please.
- Saturday is Easy Bike of 60' to 120' -- all zone one, just staying loose and keeping the bike time up for your "normal" training.
- Sunday is Race Day.
- Monday is off if you are tired, or Swim only.
Hope that helps!!!~ Coach P
I think you are ready to handover get faster training plan. I would like to see you transition into it this week with a focus on quality workouts in the swim and the bike… The run I still want to remain steady but you can follow the progression of the get faster plan.