Mia Oubre's Marvelous Micro
Hey Patrick. I have downloaded my Garmin activities. Excited to hear what the plan is and how to set you my goals for the season!
Thanks
Mia
Thanks
Mia
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Great call today..thanks for the laughs! When I think about your year, as I mentioned, consistency is KEY.
First, you need to load up your training plan to be the "Run Durability / Outseason Beginner Level" plan to end on 4/9/2017. You can do that on this page.
Here's an animation on how to do it:
As for the plan itself, it has Mondays and Fridays off...so that works great for you. For the remainder of the week, you should be all set for training.
IF you only get in one session a day (say on Tuesday you get the bike but can't do the short run), I am okay with it.
On Saturday I'd like you to try get in both the bike and run!
When you have a second; please use the red chat icon to send over your Training Peaks login / pass combo so I can stay connected!
Looking forward to this year!
~ Coach P
Also, would it be ok for me to break up the Wednesday run into two sessions, one in the AM and one in the afternoon?
You have two options. You can move all of the workouts a day forward for the weekend. So this would be your regular week as planned through Thursday, and then this Saturday bikes on Friday morning. You would then do the long run and the sat brick on separate weekend days.
I think that best option for you is on 5/29 to load the end of the Short Course plan to end on 6/11. You could do the last two weeks of the plan...which means you'll taper into the race itself...and then get back on track. How does that sound?
~ Coach P
I am planning to Bike/run tomorrow morning and swim in the afternoon.
* bike ABP on Wednesday
* Swim on Thursday
* do the long bike on Friday.
* run on one of the weekend days, the other is off.
For Week 15, I suggest you
keep to the overall run workout plan, but on the days without an actual work out for the run you plan on doing 30 to 40 minutes of a steady run at TRP pace. If you have the option to swim, do it but all I care about is that you get some kind of daily activity. If you vacation involves a long hike or similar activity that would suffice
While some people get the idea of having a consistent weekly blood volume, others still think a longer standalone run is more Porten. I agree that getting in the long run is good simply to learn the hydration elements that help make you more successful. If you don't go long enough, he won't be able to practice enough to get it right. And it does matter!
When you get a chance, could you please share with me how much running you've done on a weekly basis since we started? This will give me insight As to what's the best volume to do right now
7/14-today 11.9 miles, plan to run today and Saturday per the plan.
7/7-7/13 13.4
6/30-7/6 9.7
prior to that, was about 5-6 miles per week.
But I'm still only getting 12-13 miles per week. How/where do I add more? Should I be focusing on the number of miles per day or time? The time that is on the plan only gets me about 2-3 miles per run...given my paces.
7/20-today 10.6 miles
7/6-7/12 7.7
6/29-7/5 7.6
prior to that, was about 5-6 miles per week.
Lets see what that does to the weekly numbers!
Maybe next week there for miles and the week after their four a half then five? We just need to get the mileage up there and keep your legs happy!
Now on to my issues....I am looking ahead at next week. I'm in the Beginner Half-Iron plan. In week 9 on Thursday, there is a Half RR run, calls for 11- 13 miles. As it is now, I can barely get 8-9 on the 2 hour long run on Thursday this week. How can I adjust next week to be able to do the RR long run on the weekend without missing critical bike work....I just don't see how to make that work on a weekday, before or after work....
Jenn Edwards here stepping in as our fearless leader makes his way back from IMMT.
If I'm understanding correctly, you ARE able to run two hours on Thursday. I that is true - that's perfect. Just get done whatever distance you can get done in that two hours practicing your race execution strategy. If you can't (maybe you can only go 90') it would be best to cut the Sunday ride by an hour and then add another 15' to that Sunday run to keep the run volume up.
Rest assured, if you're able to keep that weekly run volume up per P's notes above, your long run at two hours is plenty of preparation. Actually that's why the plan is written this way as much more may be too hard to recover from. Here's how the plan reads: "Half Ironman RR Run MS: 2 hours or 11 to 13 miles (whichever comes first) done as 30%-60%-10%."
Feel free to ping me back here if this doesn't answer your question. And good luck in Augusta!