Season Plan Critiquing, Please
OK, I think I finally have this figured out. Looking for some feedback from da Haus.
Some caveats first:
- My focus for the first half of the year will be on running. Primarily road so I can work on my vDot.
- I will do January OS, but will have a stronger focus on my run weakness. I believe I have nice gains to be made here along with body comp improvements and run efficiency.
- My "A" race is IMAZ in November 2011.
- My goal is to not burn out by August as I have seen others do. So I have added some "fun" things to do to have fun with my fitness the first half of the year. Mostly ultra type trail runs that will be challenging with no time expectations. I have run several ultra's so I know what to expect. Plus I get lotsa quality time hanging with Mr. Hedman. Definite plus.
- AR50 on 4/9 is a 50 mile ultra and I will run the last 27 miles. Not much elevation gain (~3k feet) and 90% single track.
- The Napa Half Iron on 4/30 is something I can do at the last minute if I wanna tri. This will be a hilly run and bike.
- Western States 100 on 6/25 will be challenging. 3k of climbing in the first 3 miles alone. Then 5k over the next 27 miles. This WILL be challenging. But it is the Boston Marathon of ultras and it will be fun to be out on the course as a safety runner.
- Big Kahuna 70.3 on 9/12 will be my prep event for IMAZ and I will be shooting for a PR. This event I consider as important as IMAZ. This will tell me if all the work I have been doing has paid off. Gonna go all out with my execution.
- My bike will be in play all year, but once I reach my goal of 280 watts I will be in maintain mode all the way to IMAZ. I hope to be at 280 around the end of OS.
Lemme know your thoughts.
Thanks.
John
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Comments
John, what bike workouts are you doing, or should I ask how many? How much running are you going to focus on, everyday? Are youd doing the OS run workouts and just adding other runs during the week? Just wondering if you've thought of a template for a typical week, I'd be interested in what it looks like. And how the hell did you get that race calendar done, that's nifty. I've seen them before, just never knew how to make it. Kinda like those TSS charts that I've never seen... Thanks buddy, hope you are well.
Dan
Yo Dan! How ya feeling?
As you know, we did Daniels Run Program for a few months together. I have been tinkering in the Pre-OS with running after every bike session and also doing the regular run days and I am finding it is hard. Can't imagine during the actual OS. But as noted in the past with Beth, I will have to tinker and see what works.
I think I will do two bikes and add a run day. But not sure yet. If I did kill a bike it will probably be the Thursday session.
I am working on some weekly schedules now along with the Half Marry Hack. I have printed the OS plan for Intermediate and am looking at it.
The spreadsheet is from the Season planning Tool Kit here:
members.endurancenation.us/Resource...fault.aspx
The key is to be a faster runner through and especially after OS. Hoping for some feedback with the folks in da Haus.
Thanks for the link, and I'm feeling better. I just wish I had some energy either before or after work to get out and run. If you kill thursdays bike, does that make 2 bike sessions then (I haven't looked yet)? Are you planning 2 full days off too? The OS will make you fast, I guess you can consider them Q1-2 as per Daniels' protocol. Just fill in the rest of the time with E pace work? 2 quality bikes and runs will hurt, but I wonder if you can do 2 E pace days of running, one brick that is certainly E pace, and take a day off? That way, you'll not lose anything really on the bike, and you may get some more time in with the run that will help you come race prep time for those long tempo workouts. Just thinking here, haven't looked at it yet on paper or felt the pain!
Yep, 2 bike sessions. OS calls for bikes T, Th and Sat. Have added the OS PDF to this post.
Yep, those are options. Thanks. i just need to tinker. What works for one EN member may not work for me.
@Paul - Thanks. Yep, OS work on 5k stuff and I will do vDot tests throughout the year. I will pick 5k and 10k's along the way as i feel like. Again, just want to not burn out and if I am tired I will rest.. Low stress.
The long stuff is just for fun. Trail running is different than road races. If I train on the road at 2/3 to 3/4 of the distance of the trail run distance, I will complete it. Again, these are for fun. Chatting people up at the aid stations, etc. :-) Breaks up the boredom of running in the bike lane.
@Dan - OK, let me pull back a bit here. Just finished my pre-OS 50' run and had time to think. I have 11 months to IMAZ and this is not the time for me to get all anal.
June/July, yes. Now, no.
Per the discussion in the run thread last month, I am going to follow the OS in the beginning as written but add the half marry hack as written in the Wiki. That is adding Z1-2 running volume into the Sunday long runs leading up to the half marry on 2/6. No other changes to the schedule. That will give my body a chance to adapt to the workload without overreaching. That will also set me up nicely for the 30k in 2/26.
Other than that, I am not going to think about this anymore. I will see where I am on 3/1 and make new adjustments then, if needed. the OS alone will get me ramped on the run speed.
John
right on. Tell me how it goes for a couple of weeks, i may jump on with you..
PS, sorry for being slow John, we DID discuss this in the other thread, for some reason I was thinking of Aleksandar! Sorry buddy.
My only concern (and I've been making my schedule also) would be the lack of down time. You have 2 weeks the end of May. I would probably try to throw a week or two of tranistion in the middle of July, before the buildup for Kahuna. That way you are going into your key races more rested and mentally ready to go. I'd probably tend to err on the side of a week or two too much, just so you don't get 5 weeks before IMAZ and hit the wall.
Of course thats me. I had a burnout earlier this year... learned my lesson.
Good luck!