RE: The Micro Thread: I have questions about what to do THIS week

Coach Patrick

Thanks again Coach Patrick!!

I will stay indoor because it always takes about 40 minutes to get to the cycling road I usually ride on. Up to there I have a lot of traffic signals to stop.  Over 3 hours would be a criterion to judge whether outdoor or  indoor, for me.

 Akio

Akio Yamauchi

Thanks again Coach Patrick!!

I will stay indoor because it always takes about 40 minutes to get to the cycling road I usually ride on. Up to there I have a lot of traffic signals to stop.  Over 3 hours would be a criterion to judge whether outdoor or  indoor, for me.

 Akio

Paula Nystrom

Just loaded up the Half IM training plan to start on Mon for race on May 5th. 2 questions:
1. have always done swim then run when training, this plan is the opposite. Is that intentional, I guess running would help me get warmed up, but in races the sequence is different. I am drinking the cool aid so if you say run first I will.

2. I have done 3 half IM's before and will be doing one in May and one in June. My first IM will be in Nov, Cozumel. Should I be loading the beginner half IM?

Coach Patrick

@Paula, you can do whatever workout first that works for you / your life...swim then run is fine!  You should have gotten a season RoadMap from Coach Rich. This will tell you which plan you need first; Since you are more than 12 weeks out from your May race, I assume you should be doing something different...okay,  just found the email we sent you in october, pasting the image below for you so you can review....looks like you should be smack dab in the OS. If you need to update your races / change, then go to Training Plan / Season Plan Survey!

 

Brad Marcus

Hi Patrick-
Quick question: I am completing week 6 of the Int OS plan. Saturday workouts are typically 60-90 bike (so far) containing intervals at zone 4. Bike is followed by a run (which I have been bricking) which is an "out and back" out @ MP - back @ HMP. Now today my run was for 30'. Am I supposed to be doing 15' out at HMP and 15' back at MP? That would be tough at this stage (I think) based on the distance. Is there a wu or recovery in there? Plan doesn't specify.

Thanks!

Coach Patrick

@Brad, yes we do mix those runs up sometimes (HMP first, in this case)...if you aren't warmed up coming off the bike after 90 minutes, then you can flip them to be the regular MP/HMP first...we usually don't include the warm up in the brick runs b/c of the bike...if you run it _before_ the bike then I could see you building in more of a warm up as you can run a bit longer without the fatigue of the bike session. Hope that helps!

John Bayone

Patrick.
This coming week is my week 5 of the 6 week Bike Focus Plan.
I am traveling on Saturday (2/23) to Colorado for a week of skiing, returning (3/2).
My idea is to take this coming week, and move everything forward one day, allowing me to do the hard tuesday bike on Monday (since I will also be out of town for work tuesday night) and do the long bike workout scheduled for Satruday (2/23) on Friday while I am still home.

For next week which would be week 6 of the 6 week bike plan. Should I just do that work the following week? or just start the 8 week G.F. plan as we had intended? Since the last week of the Bike focus plan, and week one of the G.F. plan both have similar testing days anyways.

While away they have a nice fitness center there, should i try to get in some of the bike and run work? or just enjoy?
Thanks for your help.
John.

Unknown

Coach,

I am sure you have been asked this several times...... I am in the 7th week of the OS.  This week does not have a long run on Sunday due to the bike/run testing in week 8.  I have a 1/2 marathon scheduled for March 17th and am currently using your "modifying the OS plan to fit a 1/2 marathon" guide which would require me to do an 75-80 minute race intensity effort his week.  

Since there is no long run scheduled for OS week 7 how would you recommend I do this week so as not to compromise my 1/2 marathon work? 

For your reference ->week 7 (intermediate) OS plan:

• Monday: Day off
• Tuesday: 60 min FTP bike (2x20) & 30 min EP run w/ uphill strides
• Wednesday:  60 min run as 3x1 mile @ TP and remainder of time at HMP
• Thursday: 60 min Vo2 bike
• Friday: Day off
• Saturday: 80 min FTP bike and 30 min run @ MP out/HMP back. 
• Sunday: off

 

 

 

 

aarmau

I did not get much done in my Run Focus block Week 1 this past week. I did one run and one swim, but an ankle injury sidelined me and then travel. Should I restart back to week 1 or just continue with week 2? I don't think I lost much fitness, but wanted to double check. Thanks

harrast

I need the Get Faster Plan Intermediate week 7.  It will not show up in my training plan in spite of repeated tries to load it and emails to support.  I'm supposed to begin the plan Tomorrow, but I still don't have it.  What should I do? 

S

Jonas McCluskey

RnP,

I started the Get Faster Advanced 8 week plan last week. Should I be swimming as it outlines 3x's / week seeing as we are still mid Feb. or at this time of the year would I be better off either extending the run or bike workouts those days or bricking the alternative sport (bike or run)? My first event is year is not until May 25th.

Thanks,
Jonas

Joemotz1

Question on the descending swims- I'm assuming these are meant to each be faster than the last one. My question is what pace do I start out at? FYI, my test was 1:49 per 100yd. Second question is is there a swim calculator somewhere I enter my test time into?

new2703

Coaches. Starting week 8 of Get Faster Plan before starting last 12 weeks of IM plan. Goal race is IM Texas. Question is should I test or use as transition week. Have not tested since week 1 of plan

George

Do you have a video example of hill bounding?

Thanks,
George

new2703

Coaches, Disregard previous question. I'm going to go ahead and test

Joseph Lombardi

Hey Coach P....a nice result at Myrtle Beach this past weekend...so geared up for transitioning from OS/GF into Race Prep for IMTX...according to my Season Plan...this week is a recovery/transition week....I did an Z3 ride on Sunday...Swim Today....I'm thinking...normal bike tommorrow (the Thursday ride from Transition week plan)...Wed. will be Swim & easy run...Thursday I was going to do my Bike Test???? Friday Swim & Run....Sat/Sun per Transition Week plan...Thoughts on this?

Secondly...I'm trying to plan my workout/scheduling in advance....Is there a way to view the entire Intermediate IM plan? I want to know when Big Day/RR weekends are scheduled??!!...so I can plan arrange ahead.....this is kinda important.

 

Thanks

mpaone

Hi RnP, I emailed you but I'll ask my question here as well. When I load the 8 week GF plan it says Im on week 0 of 6 (7weeks remaining). Shouldn't it read week 1 of 8? Also, I just finished NOS and last week had the transition week. This week the GF plan is asking me to bike/run test. Do I need to do that again when I just did it at the end of the NOS? It also says on Saturday to bike and ends like this "Each set inclu". Looks like the rest of that message was cut off. Am I missing anything important there?

Thanks,
Maureen

mpaone

Whoops I see you answered my question about the GF issue in the macro thread. Didnt realize it was a known issue. Disregard my post above.

bfen

I am in week 2 of get faster plan and am running a 30k road race on March 3rd, what do you recommend for taper going into the race or any other adj to training plan? I have just been stretching out my Sunday long run ( 1.5-2 hrs) and going at the rest per usual so far

jodigreg

Ok, so its my turn to be sick. I'm down and out. Was out of town when it hit me. Only got in an 18 minute lung burning run/walk that let me know it was coming. Could spin only zone 1 for an hour the next day before I said uncle. I limped home and went to the doc who gave me the drugs I guess I needed. How long I'll be out I'm not sure. When I come back, do I ease into it? I'm on week 10 of a half iron plan.

Jodi

Trish Marshall

Hi Coach Patrick,

I'm in week 7 of INT. JOS. I have a half marathon on 3/2 (I'm going on a mini training weekend in Phoenix...planning on the half mary Saturday (a C race) riding the IMAZ course Sunday, trail running and swimming Monday (if I feel up to running) and then home) and per the half mary hack, I should be running this weekend, but it is test week next week.

Soooo, my question is this: how do I (or do I) adjust this weekends wo's , as well as next week. I would like to do the 5k run test as opposed to using the half as a test because I arrive late evening and don't have high hopes of a killer run, and its a C race anyhow.

Thanks Coach!
Trish

Kkaufer

I'm not sure if this should be directed at P or R or both, but since you saw me waddle through the water last weekend, I'm starting w/ you, Coach P.  I just transitioned from NOS to HIM Plan, week 9, and going from 0 swimming to 6,000+ yards a week is a bit of a shock to the system... Actually, I'm handling the volume ok, but I'm having a hard time sustaining quality through the swim workouts.  For instance, today I started with 400, then did the main sets (4x400s w/ oodles of sprints) and then did two more 400s.  Let's just say that by the time I get to the second or third set of sprints, my sprint is barely faster than my normal swim, and on the last two 400s, I was ten and twenty seconds slower than during the 400 in warmout.  Sooo, should I be concerned that I'm slowing down so much during a session and adjust somehow, or suck it up and hope that I'll get better in executing these workouts over time as I get used to them? thanks!

Kkaufer

I'm not sure if this should be directed at P or R or both, but since you saw me waddle through the water last weekend, I'm starting w/ you, Coach P.  I just transitioned from NOS to HIM Plan, week 9, and going from 0 swimming to 6,000+ yards a week is a bit of a shock to the system... Actually, I'm handling the volume ok, but I'm having a hard time sustaining quality through the swim workouts.  For instance, today I started with 400, then did the main sets (4x400s w/ oodles of sprints) and then did two more 400s.  Let's just say that by the time I get to the second or third set of sprints, my sprint is barely faster than my normal swim, and on the last two 400s, I was ten and twenty seconds slower than during the 400 in warmout.  Sooo, should I be concerned that I'm slowing down so much during a session and adjust somehow, or suck it up and hope that I'll get better in executing these workouts over time as I get used to them? thanks!

Jeffrey Davis

Coach, Currently with the cold weather, I have not have too much problem following the interval work with the bike on my indoor trainer,,, Yet as the warmer weather approaches, I tend to do more bike with my commute to/from work. It is some trails/some roads... with occasional stop, some hills, some flats.... My question how do I do/modify a workout like thisplanned for thursday)

Warm Up:5’ easy, 3’ standing @ big gear/low cadence,
2’ easy, then 12’ at 80-85%/Zone3/ModHard, then 3’ easy
MS: 3 x 1 mile (5') @ TP/zone4/Hard

when I need to stop, etc... and not stationary

Thanks
JD in Wash DC

jfields74

Coach P,
Have a Half Marathon schedule for this coming Sunday. I just realized my bike test for wk 8 of the JOS is Monday. How should I handle this?

Jamie

Coach Patrick

@John, I suggest you bump forward as noted, and just have fun when out there. If you want to get in some core / flex work, great, otherwise enjoy the fitness of skiing and be ready when you get back!!

@Robert, I would do the 75' run, but in 1/3s…so 1/3 @ z1-z2, 1/3 @ z2, 1/3 @ z3. Should be enough work without sabotaging the next test week (you might have to bump bike test to Tuesday if it's on Monday…

@Aaron, just go to week 2!

@Steven, sorry for the delay…this was fixed yesterday!

@Jonas, swim 1x the other two days you can do yoga or core, etc. Maybe a 40' run with some strides…but that's it!

@Joe, nice job on your test. Yes, descending means faster each one. As for the calculator, we don't have zones for swim. You use your 1:49 (aka T-pace) and follow the instructions for each workout.

@John, TEST BABY!!!

@George, yes we do have a video. One is here, http://www.youtube.com/watch?v=zDN1MyUcrmw, the other one is here: http://www.youtube.com/watch?v=1MRqkhP-P90

@JCL, that plan is perfect….you can test but only if you feel like there's gains to be had there…rest of the week is good. As for your full plan, you have to skip week to week using the drop down, sorry!!!

@Maureen, this was fixed last night, I believe…just check again!

@Brian, that race sounds cool. I think that you'll want to do the regular week through Thursday, then Friday off, Saturday a short 30' run with a few strides, and then race!

@Jodi, 110% focused on sleep, recovery, etc. When you are ready….first few workouts are just time on bike, in shoes, etc…then we'll get you back at it…keep me posted!

@Trish, I suggest a 60' run, but in 1/3s…so 1/3 @ z1-z2, 1/3 @ z2, 1/3 @ z3. Next week is test week…I would go Monday off, Tuesday run test, Wed easy spin, Thurs bike test, Friday off, then your weekend of fun!!

@Kate, great question…and you SO DO NOT WADDLE, BUT WHATEVER. I would break the sets up more. 4 x 100 (3") better than the straight 400s which are too much…don't worry re sprint times yet…just do your best and break bigger sets down into digestible parts! Rest as much as needed…4s? 5s? Etc….

@JD, that's a crazy workout…it's part bike and part run…what plan are you in ? please send to support@endurancenation.us. As for a "regular" workout, you can just try to accumulate the time in that zone, in this case zone 3…it might be 2', then 6', then 5'….but you can do it as it comes!

@Jaime, you can either test on Friday (drop Thurs bike for a rest day), then Sat light and Sunday race…or you can do the regular week, add your race, and plan on no 5k test (you just raced!) and instead go Monday off.. Tuesday light spin, Wednesday test….etc.

delton72

Coach

I am in week 8 of HIM and it is not only a test week but also has a "big training day" on Saturday. While the protocol states 30' swim, the swim workout prescribed is the 60' swim test. Please advise.

Delton

[Deleted User]

Hi RnP:

I'm on Week 8 of the Beginner Ironman Plan. Saturday workout says 60" Swim; 210" Bike and 20" Run. But when I read the description for the run it says 30" at Z1 and 30" at Z2. Is it a 20" run or a 60" run?

Thanks,

Joanna

Coach Patrick

@Delton, you can do the test; it won't take you a full hour but I have updated the plans to reflect an hour. Thanks for catching that!!!

@Joanna, it's an hour…just fixed it, sorry for that!

delton72

Just got an email stating it is from EN but "via aweber.com" to confirm the subscription for an "Endurance Nation Emergency Email." Is that legit?

Coach Rich

Posted By Delton Chen on 21 Feb 2013 11:32 AM


Just got an email stating it is from EN but "via aweber.com" to confirm the subscription for an "Endurance Nation Emergency Email." Is that legit?

Yes. See my note in the notification area at the top of the dashboard