Home› Coaching Forum 🧢

Daria Matthews Micro

Daria MatthewsDaria Matthews
in Coaching Forum 🧢
Hi Coach P.,

is it fine to do one 60 min run if I didn't get to do my Tuesday 35min TRP run with strides?  Maybe combine it with my Thursday run? 

Thank you!
«1345

Comments

  • Coach PatrickCoach Patrick
    @Daria Matthews - PERFECT!!! Gold stars for you!  :wink:
  • Daria MatthewsDaria Matthews
    edited March 12, 2017 5:58PM
    Hi Coach P.,

    my old race times are below. I figured I'll include everything and not just the swim part. 
    2012 was my first triathlon on a road bike, 2013 was on a tri bike, 2014 Boulder included 10min loss due to a flat tire and World's was with awesome plantar fasciitis.  I think that's all the details that could really matter. 

    8/5/12 70.3 Boulder:
    Swim 42:34, Bike 2:58:21, Run 2:04:57, Total 5:50:30

    		 

    5/4/13 70.3 St. George: 


    Swim 38:55, Bike 2:58:46, Run 1:57:27, Total 5:41:34

    6/15/14 70.3 Boulder: 


    Swim 39:21, Bike 2:48:01, Run 1:55:46, Total 5:27:28

    9/7/14 70.3 World's: 


    Swim 39:52, Bike 2:51:41, Run 1:50:30, Total 5:30.16






    		I do have Strava (only since the last couple of months), but I assume I need to go premium for you to be able to see what you need to? I can do that. 

    Thank you!





  • Coach PatrickCoach Patrick
    Daria - 

     Your race times are remarkably consistent! Especially on the bike and the run.

    I look forward to helping you crack the code a bit on the bike, because I see some opportunity for speed there. And when it's done correctly, you will be able to run better as well.

     I am not convinced that you need to go premium just yet. Please send me the URL for your Strava profile (what is in the address bar when you look at it on your laptop) so I can see what's public and we can go from there.
  • Daria MatthewsDaria Matthews
    Hi Coach Patrick,

    the below is the link for my Strava.  I believe my profile is private so I will send you the login via the support button. I have sent you, Coach Rich and Brenda a request to add me and I believe then you should see everything either way. 

    https://www.strava.com/athletes/418328

    If you by any chance need to see older data I will send you garmin connect login.  I'm excited to get this party started!

    Thank you!
  • Coach PatrickCoach Patrick
    @Daria Matthews - I requested to follow you on Strava...time to get to work (and let me in when you are ready). Very excited to see what we can do!
  • Daria MatthewsDaria Matthews
    Hi Coach Patrick! Awesome! Btw, Strava is kicking my ass.  I chatted with Brenda and even though she added me as well she can't see any of my workouts.  Please, let me know if you can see anything since I'd hate for you having to login as me everytime you need to see my workouts. Also, not sure if you remember - I'd like to start swimming too :) 
    Thank you!
  • Coach PatrickCoach Patrick
    @Daria Matthews - yeah, I don't see any workouts listed there. Do you see any workouts when you log into strumpet? It's possible that you have not connected your garment connect to automatically upload. If you need to do that here are the instructions:

    https://support.strava.com/hc/en-us/articles/216918057-Uploading-from-a-Garmin-device-#automatic 

    You are free to swim on Mondays / Fridays using our OutSeason® Swim Supplement if you like. This is the resource page for swimming in the OS:

    http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/OutSeasonPlanResources/OutSeasonSwimInformation.aspx

    Keep me posted on Strava!!!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    Hi Coach Patrick - my Strava and Garmin are connected so no issue there. Yes, I see all my workouts in Strava match to all my workouts in Garmin Connect.  I sent you the actual login for both via the red support button a while back so most likely you didn't get that.  I thought there would be an option to keep it private, but at the same time open to the EN group. I saw another chick here is having the exact same issue so I sent her a message and maybe we can figure it out. Thanks for the swim link! Let me know if I should resend you my login for now. Thanks!
  • Coach PatrickCoach Patrick
    @Daria Matthews - you likely have to "approve me" to see them. This might help you out: https://support.strava.com/hc/en-us/articles/216918777-Privacy-Settings

    You sent me your login, but not your username...so I can't get in yet...but first, try that link ^above^. We can do this!!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    @Coach Patrick - it looks like we are all set with Strava so now you're welcome to help me crack the code :) 
    Thank you!
  • Coach PatrickCoach Patrick
    @Daria Matthews - got it...and thanks for representing on Strava!!! 

    Bump me in like two more weeks so we have data to review!  :smile:

    ~ Coach P
  • Daria MatthewsDaria Matthews
    @Coach Patrick - thank you and I have it in my calendar to bug you in 2 weeks :) 
    Question for this week: since it's test week the running mileage target is only 24, but if I feel fresh after the testing can I run some extra TRP miles? 
    Question on running indoors: my Z3/Z4 miles record slower than the actual treadmill speed so do you expect us to make a comment on Strava or just leave it alone? I personally don't care as long as I know I'm getting faster, but I know you may need to look at the data from time to time. 
    Thank you!
  • Coach PatrickCoach Patrick
    @Daria Matthews  - Two Weeks it is!!!

    Yes, you can add miles as long as they are at TRP or lower. Nothing more please. 

    On the treadmill, that's annoying. Can you try a different treadmill (at a gym or home?)...and is there any incline involved when you see that offset (IOW does it go down when incline goes up)? 

    I don't care as long as the treadmill paces are consistent...that will mirror an approximate level of fatigue and stress. I would, however, suggest a "test interval" you do 1x a week or 1x two weeks outside. Call it a 2 mile stretch...that functional test would be GARMIN ONLY and would be a better indicator of the direction of your fitness.

    What say you?

    ~ Coach P

  • Daria MatthewsDaria Matthews
    @Coach Patrick - thank you for your response! I only use the TT for some TRP easy runs in bad weather or if I absolutely cannot run outside, which shouldn't be a problem very often. Yes, with an incline it goes up, but also if I'm running faster than 9/mi it starts getting behind (run at 8:20 would show as 8:50, for example). So as far as data we should have plenty of outdoors runs to look at. Any testing will always be done outside so I think we're good. I can also do the 2 mile stretch functional test 1x week or so for sure! I say yay!
  • Coach PatrickCoach Patrick
    @Daria Matthews -

    WOOHOO!! Thanks for working with me on that!!!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    Hi @Coach Patrick - so after an awesome week last week this one didn't go so well. As you know I had quite a bit of fatigue mid-week so I didn't complete the 5k test - deleted my 6 laps since I was frustrated at how I couldn't find my legs :) On Friday I felt more energized later in the day so I did the planned run (in the rain, woohoo!) and added a short spinning session on top of that. However, that night it just hit me completely and I felt like I got run over by a bus. I had flu like symptoms and was just feeling sick. NyQuil did the magic and I felt better on Saturday so I did my 2hr bike session and I felt fantastic! Go figure! My 80 min Sunday run was ok, not the best since legs felt pretty heavy this time. I'm super excited about VO2 phase! One question I have - how do some of these folks end up doing the GF plan?  Is this something one can just decide to do or is that based on your recommendation? Who wouldn't want to get fast ;)
    Thank you! 
    Daria
  • Coach PatrickCoach Patrick
    @Daria Matthews - it sounds like you are walking a fine line (unless your superpowers are fueled by NyQuil -- not recommended BTW).  I think some more good rest is in your future...it's showing on the run first, which is typical, so don't ignore the need to a bit more rest. 

    As for the GetFast stuff, it's a function of your season as outlined in your Triathlon Season RoadMap™ here. Typically it fits an open block btw the OutSeason®  and your bigger plan. Let me know what you see on your TSR and how you want to edit it...we can discuss!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    @Coach Patrick - I am definitely fueled by NyQuil ;)  Ok, I won't choose that route anymore. Thank you for that advice. My TSR shows this: OS (durability plan ends 5/14), SC (5/15 through 5/28), 8/6 upload Adv HIM with the race on 8/5/17. I think my Adv HIM will only be 10 weeks instead of 12 according to the calendar. I'm not sure where I should edit the TSR for the GF stuff or what would be best; I assume the edit should be within the OS? We can definitely discuss since later this week I'm supposed to check in with you in regards to you cracking the code on the bike. 
    Thank you,
  • Coach PatrickCoach Patrick
    @Daria Matthews - yes let's talk on the phone, that will be best. We can forgo the short course work or even consider shortening the outseason if it makes sense. Talk soon!
  • Daria MatthewsDaria Matthews
    Thank you @Coach Patrick! I booked the first available spot on 4/11. I'm also traveling Tuesday night (4/11), half day Wed (4/12) and all day Sunday (4/16) so I may have to move the workouts around a bit. I'll make sure to get the "red" ones done for sure.
  • Coach PatrickCoach Patrick
    @Daria Matthews - 

    PERFECT! Can't wait!

    ~ Coach P
  • Coach PatrickCoach Patrick
    @Daria Matthews - great to talk yesterday; hope the trip was as uneventful as possible!!!! :sleeping:  

    So we talked about the run/walk approach to proactively increase time and goal run pace without sending you over to the GetFast plan for now. 

    In the EN*Half plan, this focus holds true for all runs except your interval runs. So yes to bricks and long runs like this...and any "bonus" sessions like strides. If you are tired though, then just "do" a normal run at TRP. Consistency trumps the desire for run speed!

    • Week 1 = after warm up, do 1 miles @ 8:45 / 1:15 walk, then back to regular pace. Should be 4 miles @ 8:45...
    • Week 2 = after warm up, do 2 x 8:45/1:15, then as planned. Should be 8 miles @ 8:45...
    • Week 3 = Keep brick runs at 2x, but the split long run, can go to 3 x 8:45/1:15, moving you close to 10 miles. 
    Let's check in during Week 3 to make decisions for Week 4!!! 

    Good luck,

    ~ Coach P
  • Daria MatthewsDaria Matthews
    @Coach Patrick - thank you for the call and for the ^^ summary.  I can't wait to start this approach after I'm done with OS + SC.  When you get a chance would it be possible to look over a few of my strava runs/rides and see how I'm doing overall? I hope that's not a very non-standard request  o:) I did miss my long bike ride last Sat due to travel (in case you're like WTH?), but I met my run target. So happy to do 34 miles this week. Bring it!
    Thank you!
  • Coach PatrickCoach Patrick
    @Daria Matthews - of course!!! :love: Happy to help. 

    I peaked over at Strava and things are looking good..both bike and run have improved (bike watts up / run splits down). That said, it's best to compare how your tests do (bike) and specific run performance. 

    Strava doesn't really show me the effects of your training...you can play with that over here: https://www.strava.com/athlete/fitness

    Be sure to toggle on the Fatigue switch so you can see where you are at. We want a good steady ramp, but not too steep. This is what I have...a bit steep (just power view) as I cram for the Blue Ridge Camp next week...


  • Daria MatthewsDaria Matthews
    @Coach Patrick - fantastic! Thank you for the Strava info.  I had no idea all of that was available - I may have to go premium though, but it would be nice to see the fatigue factor for sure. Blue Ridge Camp sounds awesome so you guys have fun! Thank you!
  • Daria MatthewsDaria Matthews
    @Coach Patrick - I just want to double confirm that you want me to start the above run/walk approach after I transition to my HIM plan after the SC. I had a good 10 mile run last Sat - see Strava below. I did rest on Friday before the the weekend since I was on target with my mileage etc, so I'm sure that helped my legs! 
    https://www.strava.com/activities/953648086
    I have ants in my pants and it feels like eternity to wait 5 more weeks, but I'll do whatever you want me to do  B) 
  • Coach PatrickCoach Patrick
    @Daria Matthews - that run is great. But three runs like that would be IMPRESSIVE. :smile:  Let's see how the next three weeks shape up before we make any edits. You are doing great!!!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    Thanks @Coach Patrick! I gave it another shot today on my long Wed run - see below: 
    https://www.strava.com/activities/959603798
    Are short occasional stops ok on these runs? I stopped 3 times for no longer than 30 seconds (shoe lace, gnats in my eye, etc....) 
    I'll keep you posted!
  • Coach PatrickCoach Patrick
    @Daria Matthews - NICE WORK!  That's a great run. So you have choice...you can either covert to a steady 8:45 / mile run...OR you can move the target down to 8:40s...and maybe even 8:35s. 

    Both will be challenging. I personally would go for #2...but I defer to you!

    ~ Coach P
  • Daria MatthewsDaria Matthews
    Love it @Coach Patrick and thank you! The challenge is on  :p

    I'll go with #2 until EN*Half Adv and we'll go from there! Just FYI - I will need some help with my swim too as this whale moves slowly.  But I'm super excited for the SC since it's time to feel the water. 
Sign In or Register to comment.