Bill Bejin's plan
Coach -
Stalked you all day Sunday. Super impressive.
As we discussed last week, I'm looking for some guidance on the next couple of weeks. Starting Labor day weekend. We are heading to VA Beach. Rock 'n Roll 1/2 Marathon on Sunday (9/3) Leaving for Lake Placid on 9/7. HIM in LP on 9/10. How do I shuffle the plan / last RR with this in mind. Any suggestions on strategy in LP 70.3? Race, treat it like a training day?
Thanks and great job in IMMT
Stalked you all day Sunday. Super impressive.
As we discussed last week, I'm looking for some guidance on the next couple of weeks. Starting Labor day weekend. We are heading to VA Beach. Rock 'n Roll 1/2 Marathon on Sunday (9/3) Leaving for Lake Placid on 9/7. HIM in LP on 9/10. How do I shuffle the plan / last RR with this in mind. Any suggestions on strategy in LP 70.3? Race, treat it like a training day?
Thanks and great job in IMMT
0
Comments
early miles of the run are free as you go downhill, find your legs and eat and drink. Really really eat and drink those first 3 miles. Then get into your groove to the turn around and for those last 6 miles into town it's all work. Chin up, eyes on the top of the hill working those arms -- get it done.
As I mentioned on the text line, then recover for Monday and then we want to get one last steady long ride in to shake out the legs before Choo.
Uh, I don't understand. You must have dictated this. Not sure what you are getting at. Rode 100 today, ran 4. It was good. Fuel and hydration were where I want and heart rate was excellent. Ran HR off the bike and kept it within the 10 - 15 bpm for 3 of the 4 and then let it go. Averaged 7:35 / mile.
A little clarification on the note above would be great.
Good to catch up with you yesterday. Here's that Heart Rate image I was talking about....you can see how the run was in thirds by HR....(1) when you tried to run your pace, but HR hated you (2) when you settled in to what was sustainable (3) when you met Pat and finished with him.
In the future, I think that just throwing out your desired run pace for HR will be the better play...you might have beaten the calculator if those first six miles weren't so costly. Just a thought!
Moving forward with your year, here is what I see....
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Your Races
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
How to Train This (And Every Fall) Inside Endurance Nation ; GroupMe Chat for RDP
Let's get to work!
~ Coach P
@William Bejin
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 Monday & Friday each week.
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Coach Notes
Bill, so..here we go! I say we do the OutSeason plan for eight weeks to get some quality bike intervals in there as a baseline addition to your regular runs (and as a bookmark for later IM training). Then we'll toggle over to the Ultra plan (you and I can modify as needed) and then back to the IM plan to Tremblant.
Additional Rules:
Your Races
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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
Your Notes
Haven't raced since the fall. Ran 2030 miles in 2018. No bike since September 2018, no swim since September 2018. Just started back on the bike. Still no pool. Started a strength and conditioning program in September. Last triathlon was Ohio 70.3 - 5:39:20 without a lot of hard training.Average run distance per week since the beginning of September, 47. No bike, I did just bike test. Just started back doing some speed work on the run.
Let's get to work!
~ Coach P
@William Bejin - great to talk yesterday! And excited you are already plugged into GroupMe and you've met @Gabe Peterson . You probably saw his picture from his house yesterday, so you hate him just like the rest of us. 👍
I know you mentioned the 2017 OS runs...they were pretty straightforward, image attached here:
Finally, the strength stuff you wanted to know add to the program as well. I have added our Functional Strength program to the next 8 weeks...let's see how it plays out. Please let me know if you have any questions!
~ Coach P
@William Bejin did I see on the Ultra groupme that you're doing Zion 50k?
Yes. Heading out for the Zion 50k. I'm not much of a trail runner. I have done a couple 50k training runs on the roads and one 50 mile - on the roads. Should be a good time. My wife is doing the half marathon that day as well. We're very excited!
What event are you doing?
@Bill Bejin Zion should be a blast! I'm doing the 100k. It's a qualifier for Western States for the first time this year. I figured I'd get my ticket punched early so I don't have to worry about it later. I've heard good things about the race from my Utah homies.
@Gabe Peterson looks like @Bill Bejin is out wintering you right now! 😱
@Coach Patrick The sun is shining, the wind chill is -30 and all of the schools are closed for the 4th day. No mail delivery yesterday or today! The good news is they can't deliver any bills when there is no mail!
You are definitely living the dream! It was great to follow your progress in the bad weather. Way to get it done on the treadmill 👍
@Bill Bejin
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I've been very happy with the training so far. Went to FL for a little break from the weather (and celebrate my birthday). Seemed like the runs at the gym were getting easier at faster paces and wanted to test out if it was 'real' or if it was calibration issues on the treadmill. It is REAL! Ran 9 miles just above 7:30 pace. Came home with a wicked cold that cost me a few days of training. I feel like this is the first week 'back' and feeling good. Did the VO2 on the bike and 3x1 mile @ 7:00 pace on the mill and felt great.
5 weeks to the Utah road trip that starts with a 50k at Zion. I feel great! I have made it a priority to strength 3x per week and I believe all of the squats, deadlifts, planks, kettlebell toss, lunges, etc are really paying off. I feel strong and now it is time to add some longer stuff to get ready for Zion. I am a true convert to the value of strength training in conjunction with the SBR.
All I need is for Old Man Winter to go back to the North Pole. . . all I ask is for seasonable temps. Damn it's cold!
@Bill Bejin
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@Bill Bejin - Great call today...thanks for your time!
You are in Week 5 Of the Ultra plan already 😱So we do need to stay on track. Here's what I meant for the overarching plan of attack.
Also, I transitioned you on the weekend running with some "prerun" cycling...I think that will do you right!
I bought Pat Wards Zipp 808's. Is the wind going to be an issue to the point that I should not use the 808 on the front wheel? I am currently checking in at 145lbs. I can use my stock front wheel if necessary - I'm not interested in crashing - EVER!
@Bill Bejin 145#???? OMG that light 😱
You will be fine. The winds in tremblant are consistent, not gusty. Things only get dangerous with a deep front wheel when there’s gusty winds like you would get on the coast.
In other words, in that region when you’re riding into wind it will be consistently from one single direction. For example, it will be from 2 o’clock on the dot or 5 o’clock on the dot or 9 o’clock at the dial. You can adjust your weight distribution accordingly to make sure that you’re still riding smoothly, and honestly the effect of that wind on your wheels will actually make you faster.
You need to get those wheels on your bike ASAP to make sure the brakes are good, that your brake calipers can handle the different rooms, and that you get a couple sessions outside before the big day. I hope you’ve done the research by looking up all of our tremblant materials!
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 Monday & Friday 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.
Coach Notes
Your Races
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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
Your Notes
Have taken the last three weeks basically, off. Hiking and a once a week run and a once a week trip to the gym. Just starting to get back into the business.
Ran 1/2 at Detroit Freep (10/20) Marine Corp Marathon (10/27) and finished the season with IMFL (11/2) Since it has been R&RNeed to drop 5lbs, get back into speed and tempo work for upcoming 100 mile.
Let's get to work!
~ Coach P