Woody Freese 2017 Micro Thread

Coach Patrick · May 16, 2017 10:01PM

@Woody Freese - thanks for your time today to get me up to speed! I think our current plan of dialing back from LP to MD makes the most sense for you. No pressure, with room to build back up!

So, this is your schedule:

On 5/15/2017, load the Run Durability Plan 1 plan to end on 6/11
On 6/12/2017, load Run Durability Plan 2 to end on 7/9
On 7/10/2017, Load EN*Full plan to end on 10/8 and do the 13 weeks into the race.
On 10/9/2017, load the EN*Post Race Transition plan and connect with me about adjusting into AZ.

You can bookmark this thread by clicking the star above so you can find it.

Now for the modifications to the RDP, there is no intensity so just do the runs at your steady pace.
There is only one bike on the weekend, if you want to add one more you can replace Wed short run with an easy bike. As with run, only steady bike work here.

The goal here is to get you back on track in 8 weeks (ideally faster, I'll stay tuned!) and then we can pick up back with the proper IM plan!

Keep me in the loop!

~ Coach P

Coach Patrick · June 1, 2017 2:41AM

@Woody Freese - do you have any update from the cardiologist?

Coach Patrick · November 23, 2017 2:30AM

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.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

Your Notes

Running and Kicker cycling a few days a week each

Your Races

Main Race:

Ironman Lake Placid (2018-07-22) #IMLP_18

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.

Last updated by Coach on 11/20/2017
On 11/20/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/17/2017
On 12/18/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/14/2018
On 1/8/2018 Load the Advanced OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018
On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
On 4/30/2018 Load the Beginner EN*Full to end on 7/22/2018
On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018

Coach Notes

Ok, here we go back on track to Lake Placid!!! These early sessions matter....they add up to set you up to do the big work. Use your energy wisely this year to maintain some flavor of a daily dose of training. It will not only help you stay sane, it will help you get ready for those peak workouts later in the year!!

Let's get to work!

~ Coach P

Woody Freese · November 23, 2017 7:59PM

Thanks Patrick! Tim to get back to work!

Woody Freese · November 26, 2017 11:10PM

Should I do a run and bike test this week?

Coach Patrick · November 27, 2017 10:27PM

I don’t want you testing until January. I just want consistency right now. The time for pushing numbers higher will come in due course. There’s just so much friction between now and the new year it’s not worth doing much more than putting all of our energy into getting daily sessions done.

Coach Patrick · February 7, 2018 4:15PM

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.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.

Your Notes

Dislocated rib (chiropractic adjustment gone very bad!). just got clearance to start training again. Going to do Patriot or Quassy for half, then IM LP. Not sure what a 2nd IM may be (MD or AZ). Not sure where to jump in as far as OutSeason goes - thoughts?

Your Races

Patriot Half 6/16/2018
IM Lake Placid 7/22/2018
TBD

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.

Last updated by Coach on 02/07/2018
On 2/5/2018 Load the OutSeason (Bike Focus) Plan, 14wks to end on 5/13/2018
On 4/15/2018 Load the -- Bike Focus Block, 6 Weeks to end on 05/26/2018
>> Transition Early <<
On 5/14/2018 Load the -- EN*Full to end on 7/22/2018
On 7/23/2018 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018

Coach Notes

Ah, the old "slipped rib" issue? I had that once...had to go back and get them to put it in. Hard to believe it went away as quickly as it happened (for me). Human body is amazing (and fragile).

I'd like you to do the OutSeason Plan starting this week, do the Bike Focused Plan and the L1 (Beginner) workouts. There are three phases (5 / 5 / 4) so hoping by Phase 2 you'll be able to be intermediate level on the Bike workouts.

The run stuff is just meant to be consistent.

Phase 1: 2 miles a day, daily. Can be average to start but would love it daily if you can.
Phase 2: 3 miles a day.
Phase 3: 4 miles each day for 6 days (or approximately 25 miles a week).

Then into the Bike Focus plan for four weeks (get some miles in, bro!!!) and then the EN*Full Plan.

Let me know what you think!

~ Patrick

Ps for the record, I think you have already done enough to qualify for the Hospital Patient Merit Badge. Let's try to earn the Stay Healthy one!!!

Woody Freese 2017 Micro Thread

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