Kyle Mongold - Micro

Kyle Mongold

Hi Coach Patrick,

I am on week 17 of the beginner marathon plan. Today I did the 5k test for vDot. I did the warm up and than the 5k in 23:25. I believe I had a heart rate monitor malfunction.  I'm guessing I shouldn't use this average heart rate for the calculation? Also, should I do the test again this week or just wait until week 21 to do the test again?

Coach Patrick

@Kyle Mongold - YIKES!  That chart looks no bueno. I would NOT use that AHR, but you can use the paces from it via the EN Calculator instead. If you don't have GPS, you can either run on a treadmill or you can measure using google maps a good mile (or two of them) on your normal route so you can get a gut check on your pace while running.

That said, a quick review of your Strava files show me your HRM does this often. I suggest a new batter or new strap.

Also, you long runs are a better predictor of your marathon race pace...only I don't see a long run in the last two weeks....what up?

~ Coach P 

Kyle Mongold

Coach P, 

I am using a GPS and have a garmin HRM. is there a better one you recommend? My current HRM usually works when I run but I have noticed when I am inside on the trainer it doesn't work properly until I start sweating. I attributed this to the dry air?

As far as the long runs or really any runs the past two weeks go, sickness has struck my house. First my wife had it than I had it now our boys have it. So Its been a lot of sleepless nights the last couple of days but everyone is starting to feel better and I am getting back on schedule.

Coach Patrick

Kyle, I the garmin 920...it's got all the disciplines depending on how geeky you want to be, and very durable. And I think a bit on sale now as some newer models come out.

You can lick sensor part of the strap before wearing, that might help. 

Sorry to hear about the sickness...it's that time of year. Just stay steady and focused on the aerobic work until you feel ready for the intensity; you don't have to shoot for 100% in your first workout back!!!

~ Coach P

Kyle Mongold

Hey Coach P,

The HRM strikes again. I guess its time for a new one.  

We are all finally feeling better and I am getting back into the groove. I do have a question about my training. I am currently training for a marathon on April 23. However, my first triathlon is planned for May 20th. I am swimming tuesdays and Thursday's. I am totally new to swimming. Do you think twice a week is enough for me to be ready for the 500 yard swim in May?

Coach Patrick

@Kyle Mongold - I think your HRM and my 920's Barometric Altimeter should get together (it consistently has me training at 26,000 ft above sea level)....quite a party!  

Can you tell me more about your swims? Specifically:

• How long do you swim total in each week, time and distance.
• What is your longest continuous swim? Our goal would be to get you to 500 before the race. 
• What is your 100 time (that's four lengths, or two laps). 

Thanks!

~ Coach P

Kyle Mongold

I swim twice a week usually around 1200 yards each day. My longest swim has been 100 yards but I suppose that's all I've tried to do. I could probably do another 25 or 50 at this point. My lap time is usually around 1:50. 

Coach Patrick

@Kyle Mongold - 

1200 is good. I'd like to get you up to 1500 as soon as possible. I want you to think how you handle your swim. You could easily swim 250 if you took five seconds of rest every 50. 

That would be 5 x 50 (5). Then rest for a full minute...do 100 pull with a buoy easy, then repeat. That's a great main set for three weeks...then we can aim build distance up and work the rest intervals down to (5). 

Here's an example:

• 3 Weeks = 5 x 50 (5) @ Free, 100 Pull, 5 x 50 (5) @ Free, 100 Pull
• 3 Weeks = 4 x 75 (5) @ Free, 150 Pull, 4 x 75 (5) @ Free, 150 Pull 
• 3 Weeks = 3 x 100 (10) @ Free, 200 Pull, 3 x 100 (10) @ Free, 200 Pull

Then we can dial in the last few weeks!!!

~ Coach P

Kyle Mongold

Hi Coach P,

Looking at next week, I am suppose to switch over to the beginner short course plan after the marathon on Sunday. I've been thinking about focusing on mostly swimming and taking it pretty easy on the running, if any at all? What are your thoughts on this?

-Kyle

Coach Patrick

@Kyle Mongold - ABSOLUTELY!!!

Here is the be-all, end-all on marathon recovery for you. I usually recommend no running for two weeks....not worth it. But after a few days you should be up for some consistent bike/swim fun!

Do you have your pacing dialed in yet?!

~ Coach P

Kyle Mongold

Hey Coach P,

Thanks for the info!

As far as pacing goes, I would like to finish around 3:45 so this is what I was thinking

first 16 miles - 8:40 pace

next 6 miles - 8:30 pace

last 4.2 - best possible pace

I have not run this marathon before, but the terrain looks like rolling hills which is what I am used to training. the last marathon my pacing was way off, I started off way to strong. I think I averaged around an 8:15 pace for the first 16 miles but by mile 18 I had BLOWN up and had to walk through the rest of the water stations. For this race I would be happy just executing a race plan because I am very confident I can beat my last time of 4:02.

Coach Patrick

@Kyle Mongold - 

I am not sure you have seen our pacing guide and calculator in the Run Wiki? 

If you want to go 3:45, that's 8:35 per mile. So you run like 8:50s for the first 6, putting yourself 90" back. Then you run 8:30s straight through. By Mile 22 you are "even" on time...and it's crunch time. 

If it's hilly, then add 5" for the ups..and take away 5" on the downs to even the splits out. 

Go check that out and see what you think!!

~ Coach P

Kyle Mongold

Thanks Coach P. I will go with that pacing strategy.

Coach Patrick

@Kyle Mongold - Great...I hope it helps you out. Good luck!!!

~ Coach P

Kyle Mongold

Hey Coach P

Wish I could report back with a good race report but the marathon did not go so well. The course ended up being much more hilly than I anticipated. It's not that the hills were bad but they just didn't seem to end, it seemed like I was either going up or going down hill with no flat. I stuck with the pacing plan until about mile 15 and just was too much with all the hills. By mile 18 I started cramping up and my hip flexors were giving me trouble. I finished in 4:19:02, way off from what I was expecting. However, I still managed to get 6th in my age group(not a big marathon) which was middle of the pack and that is I feel where I should have been. It was a tough day and I am feeling it today but I only have four weeks until my first triathlon which I am pumped for.

Coach Patrick

@Kyle Mongold - first, congrats! No such thing as an easy 26.2!  Second, maybe next time you do some course research!!!  That might help with expectations a bit...for right now, it's recovery. Here's an article a wrote some time ago about how to proceed: https://www.marathonnation.us/recovery/post-marathon-recovery/ 

Remember priority number uno is getting recovered before any "real" exercise!!!

~ Coach P

Kyle Mongold

Hey Coach P,

I am in the 18th week of the beginner short course plan. My scheduled swim days are Monday and Fridays. My boys are taking a swim class on Saturday morning which would allow me about an hour of swim time. I was thinking about just moving the Friday swim to Saturday morning but am starting to think about just keeping the Friday swim and adding an additional swim session Saturday morning. What are your thoughts on this?

Coach Patrick

@Kyle Mongold - BONUS SWIM!!! I like more swims at taper time, and this would be perfect. Bonus points for leading by example with the kiddos!  

Kyle Mongold

Hey Coach P. I am thinking about doing the Rev3 Pocono Olympic. My first race rehearsal for 70.3 Lake Placid is the week before the Olympic. Do you think this is a good idea?

Coach Patrick

@Kyle Mongold -  that is 100% fine. You should go to the Olympic and have fun. We will just re-structure that training week of the Olympic to make a little room for you.

I assume the races on Saturday, so this is how you should handle your week: 

* normal week through the Thursday long run. Do that run either early in the morning, or split it half on Wednesday night / half on Thursday morning.
*  this way you have Thursday night off and all of Friday off. 
*  race on Saturday and rip it up - this whole race effort will be replacing your Sunday training session on the bike.
* Sunday is the day that we make up your long ride/run from Saturday.

Now if you want to try to win the thing and you're concerned about the long run we can talk more about adjusting the week but this is my first go. Let me know what you think!

Kyle Mongold

Hey Coach, the race is actually Sunday. I'm not in it to win, but would still like to put up a good time.

Coach Patrick

@Kyle Mongold - Sunday is even better. That gives you 60 hours to recover. If you want to do something different let me know but that sounds about right to me.

Kyle Mongold

Hey @Coach Patrick, I am looking at getting some insight for next year. My wife and I are adopting twin babies in February, we already have twin boys who are two. So we are going to have 4 kids 2 or under. Needless to say I don't think I will be doing much of anything as far as triathlon goes for a few months. But when I am able, I would like to get back into training, but with no races on my schedule, how should i structure next year?

Coach Patrick

@Kyle Mongold -  that is incredible! If you’re willing to, I recommend you share that with the team. There are quite a few people who have adopted children here and may prove to be a resource for you moving forward.

In terms of training, it’s more about getting your “daily dose“ then anything else. My assumption is that you will have limited training time to yourself, so I strongly encourage you to invest in a great indoor set up. Having your bike on the trainer and a treadmill and maybe even some weights available to you in your basement or similar space  Will prove to be invaluable. If you’re able to get up or if you have a few minutes to yourself, you can sneak off there and get in a workout.

This is how I would envision your year:

February through May 1, just doing whatever you can to stay active and loose as you get used to this crazy new life.

May through July, you can set some specific goals around weekly run  volume and maybe even start biking with intent to improve your FTP. Weekly hours lower but the training slightly more manageable now that you have a routine.

August and beyond, really up to you. You can pick one or two events at the target for the fall or continue to progress your own fitness. With the summer in full swing early on  I assume that you will struggle to get in your training in a normal way. So don’t worry so much about the routine as you are about hitting your weekly targets as you are able.

Most athletes benefit from downtime where they stay active but focus on other interests… This is simply no different. Done right, you will have a wonderful, healthy family and a good platform from which to return to Triathlon when you are ready!!

Kyle Mongold

Thanks Coach P! I did share something a week or 2 ago. I will be sure to post something when the twins are born.

I do have a "dumb" trainer and am on Zwift and have been really getting into it lately. The deal you just posted about the Kickr really has me tempted. I am in the Nov Outseason for now, however, I am getting over an ankle injury, so mostly just biking. 

There is a local sprint triathlon in the middle of July that if things are going smoothly, I hope to be able to do. Also, had my eyes on the Atlantic City 70.3, but not sure if time will allow for the training with that. 

Coach Patrick

@Kyle Mongold - I see you are interested in the Trainer. You’re going to love it...just got mine yesterday.  Here’s the link if you are IN: 
https://docs.google.com/spreadsheets/d/1X6OI1KjKo6aVBqvgy3bVmQ-VgsSr4iEhhrBjlXZ9LEQ

 Let’s take it a day at a time.  After all, you will never get the next year or two years back in terms of memories with your amazing family. Experiencing that, and capturing it in photos and memories is the most important thing of all! 

Kyle Mongold

@Coach Patrick thanks Coach P. I pulled the trigger on the trainer. Looking forward to suffering with it this winter. 

Coach Patrick