@Cassia Cogger I see your strava now...hopefully you have recovered with the past few light weeks so we can get you back to some consistent training.
Big George is on 9/2, so you have exactly 12 weeks to get into it.
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 06/13/2018
On 6/11/2018 Load the EN*Half to end on 09/02/2018
On 9/3/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 09/16/2018
On 9/17/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/14/2018
On 10/15/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/11/2018
Coach Notes
The goal here is to really get in the Bike Frequency to build your strength and to give your run a break as you get into a better groove / with new shoes. Please check back in after next weekend so I can see what a "full" week of training looks like for you.
Hi Patrick, I got in a few good workouts since our last communication then fell behind again. I started a new job, summer happened, we are launching our business www.GottaTri.com and I keep letting other things become a priority. I have decided Big George isn't happening either. The Hartford Marathon is October 13 and I am looking at doing their first annual pedal to the medal run along the course before the race and then participating in either the half or full marathon. Thoughts? My achilles has actually been holding out and I have gotten in a couple of hour long runs in the recent weeks with no issue.
Super cool! Did you mean pedal to the medal RIDE? If you do either run...13.1 or 26.2 ...are there any goals you’d have for either? Finally, any time constraints?
Pedal to the Medal RIDE (yes). I have a sub 2 hr PR for a half marathon, It would be awesome to hit that again- too ambitious??? I think I was a 1:58. I need to do a new 5k time trial in the next week- the current one is not accurate, the paces feel too slow.
also, will you be in Placid withe the team? I don't think we will make the team dinner but we are partnering with High Peaks Cyclery for a pop up shop on Race weekend- Friday and Saturday.
Yes, we will be in Lake Placid arriving Thursday. I am sure I’ll see you on Friday day or Saturday. I like the idea of the ride into the half marathon, sounds like a blast. That said, I don’t know about a 5K time trial if your Achilles is 50-50. Last thing you want to do is really aggravated.
Can you get me a link to your Strava profile or let me know if you are on FinalSurge. I would like to see what your weekly run frequency and volume has been recently.
It might be better to reverse engineer the time by having you work to tempo by faster than race pace and see how that feels versus an all out sprint. Get me that link and we can go from there
Thanks. Great to see you guys as well! It was an exciting weekend.
Sadly there isn't much to see over the past month.
My primary goal is training smart and effective for Placid next year. I would be interested in your best course of advice for that. If it makes sense to work towards the half in October with the ride before great- if not no biggie. I just want to be smart and optimize my next 12 months for the end goal on July 28, 2019.
@Cassia Cogger - no worries on nothing in Strava. One of the reasons why we track all of our workouts so that we can be as objective as possible about the next step. Right now you have the balanced half marathon plan with some cycling and an optional swim.
At this point with 12 weeks to go, I am mostly interested in getting you want to consistent run program. Do not worry about doing the intervals midweek on the run, I just want you running for the duration listed in every session on those specific run days.
Let know if you need me to adjust the schedule at all to accommodate your week. Your interim goals are four runs a week and two bikes at this point.
Hi Patrick, I have been doing some cycling, daily PT exercises for my achilles, little else. As of now races for 2019, Tupper Lake Tin Man June 29, 2019 (unless this is to close to Placid) and IMLP July 28, 2019. Let me know my new plan schedule as convenient. Thanks, Cassia
@Cassia Cogger - sorry...I have to save the "thinking" questions to later, and then if I don't get to them they might drift away into an endless to do list. SORRY!!!!!
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
Here is the season outline for 2019. I have you in the Run Durability Program (RDP) as I want you do NOT ramp things up quickly. In fact, I'd like you to add the Functional Strength program into Final Surge as well, overlapping the RDP plan so you can focus on building some good baseline strength as we progress through the fall. Please let me know how you are doing!
Your Races
Tupper Lake Tin Man June 29, 2019
IMLP July 28, 2019
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 11/08/2018
On 11/5/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/2/2018
On 12/3/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/30/2018
>> Transition Week <<
On 1/7/2019 Load the OutSeason (Bike Focus) Plan, 14wks to end on 4/14/2019
On 4/15/2019 Load the Swim Camp to end on 4/28/2019
On 4/29/2019 Load the EN*Full Run Fccused to end on 7/28/2019
On 7/29/2019 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/25/2019
On 8/26/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 9/22/2019.
Comments
Big George is on 9/2, so you have exactly 12 weeks to get into it.
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
The goal here is to really get in the Bike Frequency to build your strength and to give your run a break as you get into a better groove / with new shoes. Please check back in after next weekend so I can see what a "full" week of training looks like for you.
Let's get to work!
~ Coach P
constraints?
It might be better to reverse engineer the time by having you work to tempo by faster than race pace and see how that feels versus an all out sprint. Get me that link and we can go from there
Cassia
Sadly there isn't much to see over the past month.
My primary goal is training smart and effective for Placid next year. I would be interested in your best course of advice for that. If it makes sense to work towards the half in October with the ride before great- if not no biggie. I just want to be smart and optimize my next 12 months for the end goal on July 28, 2019.
Thanks,
Cassia
At this point with 12 weeks to go, I am mostly interested in getting you want to consistent run program. Do not worry about doing the intervals midweek on the run, I just want you running for the duration listed in every session on those specific run days.
Let know if you need me to adjust the schedule at all to accommodate your week. Your interim goals are four runs a week and two bikes at this point.
Thank you,
Cassia
Hi Patrick, I have been doing some cycling, daily PT exercises for my achilles, little else. As of now races for 2019, Tupper Lake Tin Man June 29, 2019 (unless this is to close to Placid) and IMLP July 28, 2019. Let me know my new plan schedule as convenient. Thanks, Cassia
On it shortly!!!
Hi Coach P, Did you forget me? It has been a month since I posted.
@Cassia Cogger - sorry...I have to save the "thinking" questions to later, and then if I don't get to them they might drift away into an endless to do list. SORRY!!!!!
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
Here is the season outline for 2019. I have you in the Run Durability Program (RDP) as I want you do NOT ramp things up quickly. In fact, I'd like you to add the Functional Strength program into Final Surge as well, overlapping the RDP plan so you can focus on building some good baseline strength as we progress through the fall. Please let me know how you are doing!
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.
Let's get to work!
~ Coach P