Giselle's 2018 Training Plan(s)

Giselle Carson

Hello There

Hope all is well!  And Congrats on Kona and a remarkable 2017 with 2 great IMs back to back!  

Some background on me, my status and plans for 2018.

I completed IM Kona Oct. 17 about one hour later than what I wanted to achieve but I was congested and feverish during the race and my goal changed to crossing the finish line with a smile, which I did

Coach Patrick

@Giselle -   Thank you so much! I speak from experience when I say that Racing in Hawaii is next level stuff. Even when you are 110% on your game, it’s too hard. To struggle with health and compete takes real guts.  Very impressed. 

I hope you are resting a bit after a big season. Right now all were looking for is consistency through our run durability program. Once you have been steady for about six weeks we can begin to work in some intensity. I will look to see if you have submitted all the races, if not please go to the My Season tab and the navigation and turn them in.

I will get to work! 

Giselle Carson

Hi Patrick - thanks for your prompt response.  For now, I just have the Boston Marathon on the schedule and will submit that under the My Season Tab but I will also like to use this time to get on a program that will allow me to improve my swim technique and efficiency, general core and functional strenght and keep up my bike fitness w/o necessarily having a targeted race.   Hope this makes sense.  I'm also looking for your guidance as to whether I should consider doing 70.3 Chattanooga May 20th (about 4 weeks after Boston) not as an A race but more to keep me honest about training and/or a Fall 70.3, maybe MiamiMan or Miami 70.3 or just the MS 150.   Cheers. G. 

Giselle Carson

Hi Patrick - I submitted a Race/Goals Plans about a week ago through My Season Tab but I have not heard back... maybe I don't know where to look for the proposed plan.   In the past, I would have gotten an email for Rich ... where should I look for your suggested plan now?  I look forward to getting back to a consistent training.   Thanks!  Giselle 

Coach Patrick

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

IM Kona 2017. Mostly recovering since and getting over a bronchitis/congestion :-( Currently, primarily cycling indoors Zwift rides about 6 x week for 1 to 1.5 hours. No swimming or running for about 3-4 weeks b/c difficult to breath. Gradually getting better and ready to start slowly to build up in other areas besides cycling. I have not committed to anything other than the Boston Marathon but will consider a 70.3 or two to keep me motivated to improve and train. But, I might be able to just follow a plan to improve my swimming and keep up my bike fitness w/o doing an actual race. Look forward to your thoughts and guidance. Thanks. Giselle 

  

Your Races

• 04/2018 Boston MarathonBoston Marathon (2018-04-16) #262Boston_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    
• 12/4/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/31/2017
• 1/1/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/28/2018
• 1/22/2018 Load the Intermediate Marathon [Balanced], 24 Weeks to end on 4/15/2018
• 4/16/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/13/2018
  

 

Coach Notes

Here you go...I'd like you in the Run Durability Program for now before turning to the Balanced Marathon Plan. If you head over to the Training Plan Central Page you care read all about it and you and I can sort out how to "update" it for your personal schedule and goals (i.e. Do you want it to be more  bike heavy to focus on the rest of your year, etc). 

Let's get to work!

 

~ Coach P

Giselle Carson

Thanks, Patrick!   I will start with this.  I will probably add some cycling to the run durability b/c I enjoy it but this is gives me focus :-)  I'm getting to work.  Cheers.   G. 

Coach Patrick

 Sounds good! Tell me what you’re thinking of cycling and I’ll give you some input on where the best bang for your buck is. 

Giselle Carson

Hi Patrick - the cycling is a love and I need to do it for mindset.   I am doing about 100 -120 miles or 5-7 hours per week of cycling but w/ no particular plan.  I would love your input as to how to best maximize those miles / time    Cheers. G. 

Coach Patrick

I personally like one quality ride during the week — usually Tuesday with FTP level work. Keep it simple and fixed around 2 x 10 with 5’ rest. that could easily be a part of a longer ride were you just work it in.

Then on the weekend day when you’re not running along I like a Tempo Ride...maybe you hanging on to a wheel for 1.5 to 2 hours. 

Thats all you need right now. Maybe if you took a weekend to put in some back to back rides like a mini camp, that’s an option as well (Jan Holiday for example). 

Happy Holidays!

~ Coach P