Kirsten Suprenant Micro Thread...
@Kirsten Surprenant - Great to talk today. Sorry to keep the kids waiting!!! 
I really like where you are at, and I agree that we should remain cautious on the run heading into the bulk of your year.
Here is my interim plan for you starting next week…considering that you are doing 3 x 30’ a week of running right now.
Note:
I really like where you are at, and I agree that we should remain cautious on the run heading into the bulk of your year.
11 Weeks to get back to running shape, about 25 miles per week.
Note:
- The 8% incline is arbitrary...pick the one that challenges you enough.
- In Week 7 (2/27) you are moving the walks into walk/runs.
- By the end, you are covering 240 minutes..which is close enough for me!
Week 01: Run 3 x 30’ | Walk 2 x 30’ as 5’ intervals (3’ @ 2%, 2’ @ 8%)
Week 02: Run 3 x 30’ | Walk 2 x 30’ as 5’ intervals (3’ @ 2%, 3’ @ 8%)
Week 03: Run 3 x 32.5’ | Walk 2 x 35’ as 5’ intervals (2’ @ 2%, 3’ @ 8%)
Week 04: Run 3 x 32.5’ | Walk 2 x 35’ as 5’ intervals (2’ @ 2%, 4’ @ 8%)
Week 05: Run 3 x 35’ | Walk 3 x 30’ as 5’ intervals (2’ @ 2%, 3’ @ 8%)
Week 06: Run 3 x 35’ | Walk 3 x 30’ as 5’ intervals (1’ @ 2%, 4’ @ 8%)
Week 07: Run 3 x 37.5’ | Walk 2 x 30’ as 6’ intervals (3’ run, 3' walk)
Week 08: Run 3 x 37.5’ | Walk 3 x 30’ as 6’ intervals (4’ run, 2' walk)
Week 09: Run 4 x 30’ | Walk 3 x 35’ as 7’ intervals (5’ run, 2' walk)
Week 10: Run 4 x 30’ | Walk 3 x 35’ as 7’ intervals (5’ run, 2' walk)
Week 11: Run 4 x 30' | Walk 3 x 40’ as 8’ intervals (6’ run, 2' walk)
Let me know what you think!!
~ Coach P
Let me know what you think!!
~ Coach P
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Comments
I look forward to hearing about your progress!
My training plan will need to change from IMLP to Ironman Maine 70.3 on Sunday, August 27th as well as incorporating training for the Marine Corps Marathon on October 22nd.
I will be on vacation from July 8-15 and can only run and do ocean swims that week. (water temp is currently a balmy 58 degrees brrr!) Then I have a work conference Aug 14-16 so I will only be able to do short runs on those days.
I'm excited about this change in direction and think it is for the best given my current level of fitness. Thanks for your help!
That PLAN already has a long run on Thursday, but I would like you to modify it by putting a second longer run on Sunday as follows:
july sundays:
* bike 60, run 60
* bike 60, run 70
* bike 60, run 80
* bike 60, run 90
In August I want you to "sit" I'm 90 minute runs for the first two Sundays, with the third Sunday off as part of your taper. Erase on the fourth Sunday and then we recover the next week. Then it's into September where we really ramp things up by switching to the balanced marathon plan into Chicago.
Let me know what you think!
~ Coach P
This looks good. Thanks!
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.
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Your Notes
After my DNS at IMLP I signed up for Maine 70.3 and then strained my calf. This totally knocked all wind out of my sail so I just participated in Maine 70.3 and did a self imposed aquabike and took the DNF. Since then I've been swimming and working. I deferred this year's Marine Corps Marathon to next year so this will be my A race. In the meantime, I am trying to get my calf strain figured out as it still is bothering me. Right now, walking does not bother me so I am beginning to do more of that.
I do want to jump in on an outseason with the cycling focus as I am ready to get back to some training structure. I will also continue to swim as I'm part of a very active masters group that has fun stuff going on to get us all to the pool at zero dark thirty below. There are no tris on my 2018 schedule yet but I plan to focus on sprint/oly distance in late June/July/August and just have some fun. At the very least I can do some aquabikes!
So.... Not sure which outseason I should get involved with - I'm thinking December might be a good place to start. I am going to really work with my sports ortho doctor to try to get my calf issue figured out as I miss running and want to get back to it.
Thanks for your help!
Your Races
• Marine Corps Marathon 2018
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
We have to be super careful with your calf that it's not a tendon issue (only hurts more under run "load" vs walking). Especially if it's in "just one spot" on your leg. See what the ortho says...for now run/walk per the Run Re-Entry stuff ^above^ is best...and please keep me posted!
~ Coach P