@Stefan, I think that's fine…my only concern is managing fatigue…you might have to take Thursday off, or really easy…so keep that open!
@Peter, BREAKTHROUGH!!!! I love it…thanks for giving it a shot and not calling me calorie-obsessed. And no such thing as high-maintenance…this is my JOB. Changing peoples credit cards by voicemail, not fun…doing this stuff? WICKED FUN. Keep it up!
Based on the advice that you gave for starting up the IM plan and "doing time" until I feel no pain in my lower back, I've managed to hit almost every workout - save this Monday's prescribed run - I opted only to swim. So, I'm encouraged. I had also been given the go ahead by Physio to try running as of last Wedneday, maximum 5 k - which translated into my pre-ride Saturday morning run (30 mins/just under 5 k), and my Tuesday night run (prescribed by you as 45 minutes, did the 5k, which obviously took less than 45 mins). At yesterday's appointment I was given the green light to increase the running to between 7-10k, with 10 as a max.
I'm not "100%" pain free quite yet, but can ride without pain now.
How should I proceed in terms of intensity going forward? I'm in week 3 of the Int. IM Plan leading up to Placid - I don't want to do too much too soon. I'm looking to build, but avoid injury... I think I might keep a few water runs as alternatives to running, until I get my legs back too.
Quickie: Per Rich, I switched this week from OS to Int IM Plan ending at CDA. So am in week 8. It has that big swim 60, Bike 210, run 45 on Saturday. Since I haven't biked near that much in the Out Season, should I will do as is? Or tweak the bike? Am fine either way, but thought I should ask since transitioning.
Thx!
Greg
PS. Yes, Peter, the bike is showing now for Sat. Thanks! It did take a plan re-load to get it to appear, FYI.
P, not sure if this should be in micro but since it is a doubt for tomorrow's session here it goes: my new power setup (ROTOR 3D + GARMIN + P5) seems to have MUCH more sensibility than the prior (POWERTAP + JOULE + RIDLEY), thus it appears (just by looking at the watts on the screen while training) that my VI is much higher. Question is: given that the Watts reading on my GARMIN is "live" and not 3" or 10" avg, am I better off (to improve my VI) smoothing out the watts reading or learn it as is. Tks and happy easter!!
I did my bike power test today. am using the new temporary training zone calculator.
1) are there different places for the 5minute and 20 minute tests or do i just get the zones separately? 2) my zones for the 5 minute test are a lot higher than those for the 20 minute test...which do i use? the 20 minute zones seem more realistic for my abilities. why did i do a 5 minute and 20 minute test if my zones are so different? (i am guessing this indicates a weakness that i can work on...) 3) do i use avg power or normalized power from my power meter in the training zone calculator? NP is more accurate right? 4) does the worksheet account for the 5% inflation in power numbers (20min coversion to FTP) or do i need to input my power minus 5%?
Hi coach... If my calves are sore from doing the hill work (The Up part is bounding, big strides like a plyometric workout) on the get faster plan am I doing it right?? It's the first time i have attempted them.
coach p - i need to adjust next week, final week of intermediate OS for some unexpected travel that will keep me off the bike (but still able to run). i'll be out of town friday, saturday and sunday.
just to quickly flag, i've logged some solid run workouts over the past 6 weeks leading up to my A-race half marathon on march 17. i did take a few days off from running immediately following the race, but still feel strong w z5 around 5:35.
program has me doing the below. thanks for helping tweak.
M - off T - bike: 3 x 8' (4') @ Z4 ; run: out&back z2/z3 W - run: 30' @ z1, then 6 x 90 (2') @ z4 R- run test F - off Sa - bike 3 x 12' (4') @ Z4 Su - run 10k or half
I was just wondering if it was abnormal to have such a high variance in my heart rate on the bike and on the run. During my bike test, my average heart rate was in The 170's but during the run test it was 190. I've honestly never really paid much attention to my heart rate until joining EN but rather completed my workouts based on perceived exertion. I've also notice that On the bike and run, I struggle to stay in the zones as it just seems I have an "on" switch or an "off" switch. Any input would be greatly appreciated.
@Nic, that's great news. Thanks for checking back in! I think that you can now focus on running everyday EXCEPT the interval and long run sessions (should have 2-3 other runs). I suggest you do the interval run in the pool, aquajogging as hard as you can. The long run is something we need, but you need to approach with caution. I suggest spinning for 50% of the time of the run on your trainer (z1-z2), then finish the second half running. Then gradually reduce riding and increase the running….sound good?
@Greg, if you are outside, then do the whole ride just be smart on pacing. If you are going to be indoors, then cap it between 2-2.5 hours, your call. You can ride "easy" for 90' outside if need be…it's time in the saddle that matters on this day!
@Juan, that level of variability can make riding hard at first, but soon you'll become desensitized to it. As long as you don't have a VI on the dial/screen (or you reset that lap every 30 minutes) you'll be fine…IOW you know what that effort is that you should be doing, the screen right now says "X" and yet you know it's okay. So you can relay on the 10' or 20' number that accrues for VI…but after 30' that grows too big to be useful again. Either way, I think you will get smoother and stronger for this focus…a win!
@Eric, good questions! Your 5' test is your VO2 / z5 power. Your 95% of your 20' test is your FTP. We calculate zones using the 20' number; the 5' number is a reference point -- we look at the delta between these numbers to see where your fitness is at. If the gap is greater than 1.22 -- we know your threshold needs work; less that 1.2 and your VO2 needs boosting. You will still do your training as written, but you can work with us to modify your plan based on that delta if you think it's worth it. Normalized Power is used to calculate the FTP, yes. The calculator NOW does 95% of the value, thanks for catching that!!!
@Ann, the goal is to challenge you, not make you sore! Confirm you have watched the videos so you aren't overdoing it…otherwise, yes, some adaptation might be required! Just be smart!
@Rob, since you just did a half mary, there's no real need to test your run AGAIN. Esp given the extra miles you have done. Instead I suggest that we restriction with an eye towards a good bike test (Thursday). So Monday off, Tuesday is a light bike of 45' with 3 x 5' at "target" FTP with 5' rest. Wednesday is a short 30' run with strides, then Thursday = bike test. Friday is off..Sat / Sun are easy runs as you can; planning ahead towards the demands of the next week!
@Ted, that variance is normal; or rather "A" variance is normal…but there is no set "12 beats difference is okay but 18 beats is not okay" type of line. In my experience the delta is bigger the less in shape I am; the fitter I become the closer my HR "gap" gets down to about 12 beats difference. Instead of just focusing on the HR numbers, try to hit run "pace" zones; try also to get familiar with "speed @ certain HR numbers" over time and then get good at holding those numbers and then confirm via looking at HR.
Just did my first RR and was very happy with that, so thanks for everything!
The 1st and 2nd 3 hour intervals were both Pnorm 140 watts, with a VI of 1.03 with over 4,000 feet of climbing. Felt pretty good (for a 6 hour bike ride). The run was great. I averaged 15 secs per km faster than my Thursday long run.
My only question is this: What should I do with the long run now I can do the 2:30 without fading? I was thinking that last Thursday was the first 2:30 run in this build, and I have just got out of the fatigue hole. Also, there aren't that many long runs left.
Good Morning coaches, I had a question about the get faster program, specifically the Tuesday run in week 2. It talks about bounding and then sprinting. I see basically bound up hill for 40 sec and then sprint for 5"". My first question is does that mean sprint for 5 seconds? Also, I know the timing of the workouts doesn't always tie out very well, but I see 6 reps and when I do the basic math it doesn't come close in that the six reps would take less than 20 minutes and the plan says 45 minutes. Am I missing something? If you could let me know what I need to be doing that would be great! Thanks!
Coach P - I need some help. I just finished up week 14 of Int. HIM and have totally crashed into a wall. Up until this week, it was hard, but I managed to get through workouts. THis week: Tuesday, I had to bail on the second MS for the swim, Thursday's long run, I couldn't get into z1 for warmup, and not even into z2 for the z3 intervals. Saturday RR, I had to bail after 28 miles on the bike (at a pace that my 75-year old mother could have passed me on a tricycle...) and 2.5 miles on the run that didn't even get into z1. I'm shot.
But how do I get back on track? My plan is to rest today (sunday), do swim/run Monday, rest tuesday and then reassess. I also desperately need to power test outside because I have no frame of reference for my numbers. Can I get away with just doing vo2 max on Wednesday, which has 8 minute of on time scheduled anyway? I'm nervous if I do full test, I'll screw up Thursday's long run. And running is my weakness.
Also, I just can't do rest days every 2-3 weeks like prescribed in the plan. I need a day off every 7-10 days, but all workouts seem to be high priority except the transition runs. What do I dump? Any other tips??? thanks!!
I've had to do a good 90% of my rides indoors so I've found it "easier" to stay within my zones. The last two times I've ridden outside, including yesterdays 56 miler, I've had an incredibly hard time staying within my zone range. Yesterday I was in zone 5 most of the time and finally averaged out to a high zone 4 heart rate. The issue is I in no way felt like I was doing "race pace" I felt much slower actually and my mph proved that. The only thing is I really tired out especially towards the end because my heart rate had been up the entire time instead of zone 3.
Should we be testing outdoors? Also how do I transition my indoor training to outdoor training which includes, wind, heat,cold etc?
RnP - I finished the Nov OS, took a two week transition, then the last 4 weeks of the run focus straight into a Big Bike Week. I am coming off a one week on transition and am injury free and ready to train. I am now jumping into the SC week #5. My last bike LTHR test was at the end of the run focus on 3/12/13 on my trainer.
Question: next Saturday is a local 40K TT that I am considering in-lieu of the scheduled bike 120' workout. Warmup and cool down will be about 90"+. Should I just substitute it and keep the scheduled 30" run? Is this a wise investment to get an outdoor 40K LTHR test?
@Peter, you'll probably sit on 2:30 now until you start to taper. You can make it "harder" by pushing the last 30', etc. So easy for first hour, then steady for an hour, then strong at the end, etc. Let's not get greedy, you are in a great place right now!
@Scott, great question! You want to "time" the hill such that your 40" gets you to the top. Then you sprint over the crest / into the flat for 5 seconds (")….IOW, we don't want you sprinting UP the hill. The remainder of the 45' is dedicated to your warm up, and then some steady running afterwards!
@Kate, wow, Team to the rescue for you on Saturday! Great advice from your peers there…fatigue is fitness waiting to happen; we need to create the space for it to happen. Six weeks is enough, but we have to get it right. So…72 hours no workouts. NONE. Sleep it. Eat well and be smart, but sleep. Watch a silly show or read a book. Linger in the bookstore, etc. Just take time to exhale. When you come back, your only goal this week (starting on Wednesday) is a long run and a long ride and a long swim. So we'll do a Wednesday easy run of 45 minutes, with some strides. Thursday long run as scheduled, but just for time, not intensity. Friday Long Swim as scheduled. Saturday bike/run…ideally as listed, but if still tired then just for time. Sunday off again….then back at it next week. There's a fine line between fit and fooked up…you are right there, so let's capitalize to get you stronger ASAP!
@Josie, thanks for the note. Yes, your HR will be MUCH different outside; that transition almost must include a test for you (replacing a tuesday interval session after a lighter than usual Monday). The best way to transition to outside riding is being much smarter about the first 30 to 60' of each ride…eventually you'll "adapt" and will be able to do it no problem…but the first few weeks require some judicial application of effort!
@Joe, yes to the TT for your test, I would drop the run that day…just lay it all out there….give yourself a light Friday as well so you aren't too beat up!
Coaches - Week 11 of Intermediate HIM Plan. Saturday calls for Big Training Day but I have signed up for a local Sprint race that day. I will certainly train through the race but I'd rather not show up completely spent. Any advice on how to structure the week? Substitute Week 12 for Week 11 and do Week 11 next week? Thanks
RnP, Need some adjustment this week. Am in Intermediate IM for CDA, just switched from OS to that this past week. Had a migraine Sat so did the week 8 "Big Day" (1 hr swim, 3.5 hr bike, 1 hr run) on Sunday (today) instead. Also have a long relay race this upcoming Saturday in which I'll be running two legs totally in 12-15 miles.
How to adjust this week? Thoughts:
-Rest Monday.
-Swap Run/bike on Wed/Thurs.
-Skip Fri Run.
(Do race on Sat)
-sunday, so a longer bike?
LMK! Thanks,
Greg
PS: The "Big Day" was HARD, coming off OS plan. Swim was fine. Bike was OK until about 3 hrs in, the tired. Run was OK Z1 for first 30', then tried to step up to Z2 second 30, and physically shot. Had to walk/jog last 20-25.
This coming week will be week 11 of the HIM (intermediate), which has a big training day on Saturday. Problem is, I will be out of town Friday-Sunday with no access to pool or bike. I may have limited access to treadmill or outside to run but can't really count on it. What should I do or change this week to make sure I get the most out it?
hey Coach P! I am throwing a half-marathon into my outseason (actually will be into HIM training) on Apr. 21st. After reading the Wiki about half-marathons in Outseason, I'm a little confused about when I should do my last long run. Should it be 3 weeks out from the race? (i.e., yesterday); or the end of Week 3, which would be 2 weeks out (this Sunday)? Either way I'm fine - just don't want to do another long run on Sunday if I'm not supposed to! THANKS!
I have just joined the ranks and bought a used power meter. I rode with it Sunday but didn't know what I was looking at. I was thinking I should swith my Tuesday bike for a bike test so I can set my zones. Is that ok? I am in my 15th week of HIM.
I'm beginning week 13 of the INT OS. As you know, next week is a "testing week" as I finish up the OS. I'm traveling with the family to AZ from Saturday to Saturday for some biz and vaca, April 13-20. A couple of questions on this, how best to rearrange next weeks schedule (JOS week 14) to get in the bike and run test so I can optimize results? I think you have bike test Thursday and looks like a run Sunday (I'm leaving the day before). Also, the run is scheduled as a half Mary or 10k TT, do I stick with that or do another 5k test if I don't have a race scheduled? Lastly, Rich has me going into the get faster plan after the OS is done. I haven't peeked at week 1 of that, but how best to handle that on vaca? I'm thinking I can get in runs, bike on a gym stationary, and not sure about swims... I know I hit you with a lot, but I'm a planner! Thnx.
I am starting week 14. I've had a nagging bruised heel since February and like an idiot I ignored it and just pushed through all the workouts. I did the long run for week 13 (120") and while I finished it, the end result was that I was limping around after the run. The next day I woke up and I couldn't put any weight on the heel initially. After PT I thought I would try the run on Sat before the long ride but the pain and the burning sensation in my Achilles made me stop.
I didn't do the hill workout today and want your advice as to what to do this week and next.
I'm 7 weeks out from Ironman Texas and luckily I am still able to bike and swim.
I'm in week 15 of HIM (intermediate) and am throwing a Duathlon into the mix this coming Saturday. 10kRun/40kBike/5kRun.
What do you suggest for training adjustments this week prior to the race? I will be traveling to the venue on Friday and I do plan to do long bike on Sunday.
I'm in week 8 of INT IM, which is a testing week. I just tested a couple of weeks ago at the end of my Get Faster Intermediate block. What should I do instead this week?
I am starting week 9 of the ADV IM plan. I have a half marathon scheduled for this Sunday and wanted to get your thoughts on how best to juggle my training week. I'm thinking about moving my thursday long run to Sunday's 1/2 marathon and then move Sunday's long bike to thursday, but will probably need to break the bike WKO into a morning and afternoon session because of time constraints. How does this sound or do you have any other suggestions.
@John, the big day is meant to test your positional and nutritional fitness…so a sprint wont' do that…not that you NEED to do a big day, but want to point that out. The rest of the week is normal. So to adjust for a sprint, would do everything through Thursday AM and take friday off, then race Sat and ride again on Sunday. If you are really looking to do well, then maybe bump the long run to Sunday, do a shorter Thursday run with strides, friday off, saturday is race with some more running after and Sunday is a ride. Good luck!
@Greg, congrats on the big day done…remember to review your notes re nutrition, etc. so you learn from the experience. As for the rest of this week, I would skip the long run as that's Saturday. I would do Tuesday as a 60' ride with 45' ABP and a short brick. Wed is interval run. Thursday is interval bike from wed. Friday is swim only (if you feel the need) or OFF. Sat is relay. Sunday is easy long ride 90-180 mins depending on your schedule….just time here as you want to process Saturday's effort! Pics!
@Jason, I suggest you bump the big day to next Sat if possible. As for this week, I would plan on doing the Wed bike on BOTH tuesday and thursday, no runs. Wednesday is the Interval run. Between Fri / Sat / Sun, you want to get in your long run, you pick the day. Then one of the other two days is an easy 30-45' run with strides…final day is off. My preference would be Friday Strides, Sat Long, Sunday off….
@Carol, I would do a 9 miler this weekend, as 3/3/3….so 3 easy to get loose, 3 steady at marathon pace (15-20" slower per mile) then 3 miles at goal pace…then the week prior is just an easy run…say 6 miles max, with strides (ride longer if you desire). Good luck and HI to Turby!
@Jodi, no testing YET. One more week ridding with the PM and trying to get better "control" of it…we can test next Tuesday (so plan on next Monday off!!!).
@Brad, that's a lot to digest!!! I would shuffle Testing week to be Bike test Tuesday, Wed off, then Thursday 5k run test, done. Anything else that week is optional / gravy. When you are gone I wouldn't worry about the GF week….instead I would keep it loose and fun. Do some runs, maybe take a dip in the pool, but we can start GF when you get back. As for runs, I would do one steady longer run (60-75 minutes) and at least one interval run (default is 2 x 1 mile at z4/TP/Hard with 4' rest between). Anything else can be off (at least 2 if not 3 of those days!!!) or an easy run with strides!
@Joanna, ouch! Gotta shut those runs down ASAP and have you aqua jog instead. Self care (icing = throw a can of something in the freezer and roll foot often) is require. Goal is to get you running again in 7-10 days…but self care is critical. Alternative week structure is Wed bike intervals on Tues/Thurs, long ride on Sat, optional ride on Sun. Then Mon/Wed/Fri are swim days (but watch that heel!). Please keep me posted on the text line, your race is looming! 617 513 3830
@Casey, rip it up! I say you drop the long run from Thursday (regular week until then), replacing it with a day off. Friday is a short run of 30' with some strides to be loose. Sat is race and Sun is long. I am not worried about your long run b/c you will be doing 15k pretty hard!
@George, I would do the week through Wednesday…Thursday is OFF, Friday is a short run with some strides. Saturday is race, Sunday is an easy ride of 60-120 minutes, then back at it come Monday! As for the back to back runs, you could put the Tuesday second session on Thursday, and then you'd be all set. if that doesn't work, let me know!
@Eric, a test week is also a rest week. Remember that! You replace the run with 2 x 1 mile @ Z4/TP/Hard (4'), and the bike test replacement is 2 x 15' (5') at FTP / Z4/ Hard. Everything else stays the same (I would still swim test, that changes more often).
@Mark, great plan. But instead of breaking it up, I would do one session with as much ABP as you can handle..even "just" a 90' session with 75' at ABP is ok. The work you will do on race day (be sure to check the run section of wiki for pacing!) will more than compensate for this!
Comments
@Brandon, woot!!!
@Stefan, I think that's fine…my only concern is managing fatigue…you might have to take Thursday off, or really easy…so keep that open!
@Peter, BREAKTHROUGH!!!! I love it…thanks for giving it a shot and not calling me calorie-obsessed.
Coach Patrick,
Based on the advice that you gave for starting up the IM plan and "doing time" until I feel no pain in my lower back, I've managed to hit almost every workout - save this Monday's prescribed run - I opted only to swim. So, I'm encouraged. I had also been given the go ahead by Physio to try running as of last Wedneday, maximum 5 k - which translated into my pre-ride Saturday morning run (30 mins/just under 5 k), and my Tuesday night run (prescribed by you as 45 minutes, did the 5k, which obviously took less than 45 mins). At yesterday's appointment I was given the green light to increase the running to between 7-10k, with 10 as a max.
I'm not "100%" pain free quite yet, but can ride without pain now.
How should I proceed in terms of intensity going forward? I'm in week 3 of the Int. IM Plan leading up to Placid - I don't want to do too much too soon. I'm looking to build, but avoid injury... I think I might keep a few water runs as alternatives to running, until I get my legs back too.
Quickie: Per Rich, I switched this week from OS to Int IM Plan ending at CDA. So am in week 8. It has that big swim 60, Bike 210, run 45 on Saturday. Since I haven't biked near that much in the Out Season, should I will do as is? Or tweak the bike? Am fine either way, but thought I should ask since transitioning.
Thx!
Greg
PS. Yes, Peter, the bike is showing now for Sat. Thanks! It did take a plan re-load to get it to appear, FYI.
Tks and happy easter!!
1) are there different places for the 5minute and 20 minute tests or do i just get the zones separately?
2) my zones for the 5 minute test are a lot higher than those for the 20 minute test...which do i use? the 20 minute zones seem more realistic for my abilities. why did i do a 5 minute and 20 minute test if my zones are so different? (i am guessing this indicates a weakness that i can work on...)
3) do i use avg power or normalized power from my power meter in the training zone calculator? NP is more accurate right?
4) does the worksheet account for the 5% inflation in power numbers (20min coversion to FTP) or do i need to input my power minus 5%?
thank you
If my calves are sore from doing the hill work (The Up part is bounding, big strides like a plyometric workout) on the get faster plan am I doing it right?? It's the first time i have attempted them.
thanks
just to quickly flag, i've logged some solid run workouts over the past 6 weeks leading up to my A-race half marathon on march 17. i did take a few days off from running immediately following the race, but still feel strong w z5 around 5:35.
program has me doing the below. thanks for helping tweak.
M - off
T - bike: 3 x 8' (4') @ Z4 ; run: out&back z2/z3
W - run: 30' @ z1, then 6 x 90 (2') @ z4
R- run test
F - off
Sa - bike 3 x 12' (4') @ Z4
Su - run 10k or half
I was just wondering if it was abnormal to have such a high variance in my heart rate on the bike and on the run. During my bike test, my average heart rate was in The 170's but during the run test it was 190. I've honestly never really paid much attention to my heart rate until joining EN but rather completed my workouts based on perceived exertion. I've also notice that On the bike and run, I struggle to stay in the zones as it just seems I have an "on" switch or an "off" switch. Any input would be greatly appreciated.
Thanks,
Ted
@Greg, if you are outside, then do the whole ride just be smart on pacing. If you are going to be indoors, then cap it between 2-2.5 hours, your call. You can ride "easy" for 90' outside if need be…it's time in the saddle that matters on this day!
@Juan, that level of variability can make riding hard at first, but soon you'll become desensitized to it. As long as you don't have a VI on the dial/screen (or you reset that lap every 30 minutes) you'll be fine…IOW you know what that effort is that you should be doing, the screen right now says "X" and yet you know it's okay. So you can relay on the 10' or 20' number that accrues for VI…but after 30' that grows too big to be useful again. Either way, I think you will get smoother and stronger for this focus…a win!
@Eric, good questions! Your 5' test is your VO2 / z5 power. Your 95% of your 20' test is your FTP. We calculate zones using the 20' number; the 5' number is a reference point -- we look at the delta between these numbers to see where your fitness is at. If the gap is greater than 1.22 -- we know your threshold needs work; less that 1.2 and your VO2 needs boosting. You will still do your training as written, but you can work with us to modify your plan based on that delta if you think it's worth it. Normalized Power is used to calculate the FTP, yes. The calculator NOW does 95% of the value, thanks for catching that!!!
@Ann, the goal is to challenge you, not make you sore! Confirm you have watched the videos so you aren't overdoing it…otherwise, yes, some adaptation might be required! Just be smart!
@Rob, since you just did a half mary, there's no real need to test your run AGAIN. Esp given the extra miles you have done. Instead I suggest that we restriction with an eye towards a good bike test (Thursday). So Monday off, Tuesday is a light bike of 45' with 3 x 5' at "target" FTP with 5' rest. Wednesday is a short 30' run with strides, then Thursday = bike test. Friday is off..Sat / Sun are easy runs as you can; planning ahead towards the demands of the next week!
@Ted, that variance is normal; or rather "A" variance is normal…but there is no set "12 beats difference is okay but 18 beats is not okay" type of line. In my experience the delta is bigger the less in shape I am; the fitter I become the closer my HR "gap" gets down to about 12 beats difference. Instead of just focusing on the HR numbers, try to hit run "pace" zones; try also to get familiar with "speed @ certain HR numbers" over time and then get good at holding those numbers and then confirm via looking at HR.
Thanks!!
Hi Patrick
Just did my first RR and was very happy with that, so thanks for everything!
The 1st and 2nd 3 hour intervals were both Pnorm 140 watts, with a VI of 1.03 with over 4,000 feet of climbing. Felt pretty good (for a 6 hour bike ride). The run was great. I averaged 15 secs per km faster than my Thursday long run.
My only question is this: What should I do with the long run now I can do the 2:30 without fading? I was thinking that last Thursday was the first 2:30 run in this build, and I have just got out of the fatigue hole. Also, there aren't that many long runs left.
What do you think?
I had a question about the get faster program, specifically the Tuesday run in week 2. It talks about bounding and then sprinting. I see basically bound up hill for 40 sec and then sprint for 5"". My first question is does that mean sprint for 5 seconds? Also, I know the timing of the workouts doesn't always tie out very well, but I see 6 reps and when I do the basic math it doesn't come close in that the six reps would take less than 20 minutes and the plan says 45 minutes. Am I missing something? If you could let me know what I need to be doing that would be great! Thanks!
Coach P - I need some help. I just finished up week 14 of Int. HIM and have totally crashed into a wall. Up until this week, it was hard, but I managed to get through workouts. THis week: Tuesday, I had to bail on the second MS for the swim, Thursday's long run, I couldn't get into z1 for warmup, and not even into z2 for the z3 intervals. Saturday RR, I had to bail after 28 miles on the bike (at a pace that my 75-year old mother could have passed me on a tricycle...) and 2.5 miles on the run that didn't even get into z1. I'm shot.
Got some great advice from the team here:
http://members.endurancenation.us/Forums/tabid/57/aft/11163/Default.aspx
But how do I get back on track? My plan is to rest today (sunday), do swim/run Monday, rest tuesday and then reassess. I also desperately need to power test outside because I have no frame of reference for my numbers. Can I get away with just doing vo2 max on Wednesday, which has 8 minute of on time scheduled anyway? I'm nervous if I do full test, I'll screw up Thursday's long run. And running is my weakness.
Also, I just can't do rest days every 2-3 weeks like prescribed in the plan. I need a day off every 7-10 days, but all workouts seem to be high priority except the transition runs. What do I dump? Any other tips??? thanks!!
Patrick,
I've had to do a good 90% of my rides indoors so I've found it "easier" to stay within my zones. The last two times I've ridden outside, including yesterdays 56 miler, I've had an incredibly hard time staying within my zone range. Yesterday I was in zone 5 most of the time and finally averaged out to a high zone 4 heart rate. The issue is I in no way felt like I was doing "race pace" I felt much slower actually and my mph proved that. The only thing is I really tired out especially towards the end because my heart rate had been up the entire time instead of zone 3.
Should we be testing outdoors? Also how do I transition my indoor training to outdoor training which includes, wind, heat,cold etc?
Thanks!
Josie
Question: next Saturday is a local 40K TT that I am considering in-lieu of the scheduled bike 120' workout. Warmup and cool down will be about 90"+. Should I just substitute it and keep the scheduled 30" run? Is this a wise investment to get an outdoor 40K LTHR test?
@Scott, great question! You want to "time" the hill such that your 40" gets you to the top. Then you sprint over the crest / into the flat for 5 seconds (")….IOW, we don't want you sprinting UP the hill. The remainder of the 45' is dedicated to your warm up, and then some steady running afterwards!
@Kate, wow, Team to the rescue for you on Saturday!
@Josie, thanks for the note. Yes, your HR will be MUCH different outside; that transition almost must include a test for you (replacing a tuesday interval session after a lighter than usual Monday). The best way to transition to outside riding is being much smarter about the first 30 to 60' of each ride…eventually you'll "adapt" and will be able to do it no problem…but the first few weeks require some judicial application of effort!
@Joe, yes to the TT for your test, I would drop the run that day…just lay it all out there….give yourself a light Friday as well so you aren't too beat up!
John
RnP, Need some adjustment this week. Am in Intermediate IM for CDA, just switched from OS to that this past week. Had a migraine Sat so did the week 8 "Big Day" (1 hr swim, 3.5 hr bike, 1 hr run) on Sunday (today) instead. Also have a long relay race this upcoming Saturday in which I'll be running two legs totally in 12-15 miles.
How to adjust this week? Thoughts:
-Rest Monday.
-Swap Run/bike on Wed/Thurs.
-Skip Fri Run.
(Do race on Sat)
-sunday, so a longer bike?
LMK! Thanks,
Greg
PS: The "Big Day" was HARD, coming off OS plan. Swim was fine. Bike was OK until about 3 hrs in, the tired. Run was OK Z1 for first 30', then tried to step up to Z2 second 30, and physically shot. Had to walk/jog last 20-25.
This coming week will be week 11 of the HIM (intermediate), which has a big training day on Saturday. Problem is, I will be out of town Friday-Sunday with no access to pool or bike. I may have limited access to treadmill or outside to run but can't really count on it. What should I do or change this week to make sure I get the most out it?
Thx
Jason
hey Coach P! I am throwing a half-marathon into my outseason (actually will be into HIM training) on Apr. 21st. After reading the Wiki about half-marathons in Outseason, I'm a little confused about when I should do my last long run. Should it be 3 weeks out from the race? (i.e., yesterday); or the end of Week 3, which would be 2 weeks out (this Sunday)? Either way I'm fine - just don't want to do another long run on Sunday if I'm not supposed to! THANKS!
Coach P,
I have just joined the ranks and bought a used power meter. I rode with it Sunday but didn't know what I was looking at. I was thinking I should swith my Tuesday bike for a bike test so I can set my zones. Is that ok? I am in my 15th week of HIM.
Jodi
I'm beginning week 13 of the INT OS. As you know, next week is a "testing week" as I finish up the OS. I'm traveling with the family to AZ from Saturday to Saturday for some biz and vaca, April 13-20. A couple of questions on this, how best to rearrange next weeks schedule (JOS week 14) to get in the bike and run test so I can optimize results? I think you have bike test Thursday and looks like a run Sunday (I'm leaving the day before). Also, the run is scheduled as a half Mary or 10k TT, do I stick with that or do another 5k test if I don't have a race scheduled? Lastly, Rich has me going into the get faster plan after the OS is done. I haven't peeked at week 1 of that, but how best to handle that on vaca? I'm thinking I can get in runs, bike on a gym stationary, and not sure about swims... I know I hit you with a lot, but I'm a planner! Thnx.
I am starting week 14. I've had a nagging bruised heel since February and like an idiot I ignored it and just pushed through all the workouts. I did the long run for week 13 (120") and while I finished it, the end result was that I was limping around after the run. The next day I woke up and I couldn't put any weight on the heel initially. After PT I thought I would try the run on Sat before the long ride but the pain and the burning sensation in my Achilles made me stop.
I didn't do the hill workout today and want your advice as to what to do this week and next.
I'm 7 weeks out from Ironman Texas and luckily I am still able to bike and swim.
Thanks,
Joanna
Hey Coaches,
I'm in week 15 of HIM (intermediate) and am throwing a Duathlon into the mix this coming Saturday. 10kRun/40kBike/5kRun.
What do you suggest for training adjustments this week prior to the race? I will be traveling to the venue on Friday and I do plan to do long bike on Sunday.
Any suggestions on how to modify my plan this week? I am in week 4 of Get Fast Intermediate. Smithfield Sprint on Saturday.
Also, any suggestions on modifying runs to avoid back to back day runs and prevent injury.
Thanks,
George
AG 50-54
Coach P--
I'm in week 8 of INT IM, which is a testing week. I just tested a couple of weeks ago at the end of my Get Faster Intermediate block. What should I do instead this week?
Eric
Hi Coach P:
I am starting week 9 of the ADV IM plan. I have a half marathon scheduled for this Sunday and wanted to get your thoughts on how best to juggle my training week. I'm thinking about moving my thursday long run to Sunday's 1/2 marathon and then move Sunday's long bike to thursday, but will probably need to break the bike WKO into a morning and afternoon session because of time constraints. How does this sound or do you have any other suggestions.
thanks!
@Greg, congrats on the big day done…remember to review your notes re nutrition, etc. so you learn from the experience. As for the rest of this week, I would skip the long run as that's Saturday. I would do Tuesday as a 60' ride with 45' ABP and a short brick. Wed is interval run. Thursday is interval bike from wed. Friday is swim only (if you feel the need) or OFF. Sat is relay. Sunday is easy long ride 90-180 mins depending on your schedule….just time here as you want to process Saturday's effort! Pics!
@Jason, I suggest you bump the big day to next Sat if possible. As for this week, I would plan on doing the Wed bike on BOTH tuesday and thursday, no runs. Wednesday is the Interval run. Between Fri / Sat / Sun, you want to get in your long run, you pick the day. Then one of the other two days is an easy 30-45' run with strides…final day is off. My preference would be Friday Strides, Sat Long, Sunday off….
@Carol, I would do a 9 miler this weekend, as 3/3/3….so 3 easy to get loose, 3 steady at marathon pace (15-20" slower per mile) then 3 miles at goal pace…then the week prior is just an easy run…say 6 miles max, with strides (ride longer if you desire). Good luck and HI to Turby!
@Jodi, no testing YET. One more week ridding with the PM and trying to get better "control" of it…we can test next Tuesday (so plan on next Monday off!!!).
@Brad, that's a lot to digest!!! I would shuffle Testing week to be Bike test Tuesday, Wed off, then Thursday 5k run test, done. Anything else that week is optional / gravy. When you are gone I wouldn't worry about the GF week….instead I would keep it loose and fun. Do some runs, maybe take a dip in the pool, but we can start GF when you get back. As for runs, I would do one steady longer run (60-75 minutes) and at least one interval run (default is 2 x 1 mile at z4/TP/Hard with 4' rest between). Anything else can be off (at least 2 if not 3 of those days!!!) or an easy run with strides!
@Joanna, ouch! Gotta shut those runs down ASAP and have you aqua jog instead. Self care (icing = throw a can of something in the freezer and roll foot often) is require. Goal is to get you running again in 7-10 days…but self care is critical. Alternative week structure is Wed bike intervals on Tues/Thurs, long ride on Sat, optional ride on Sun. Then Mon/Wed/Fri are swim days (but watch that heel!). Please keep me posted on the text line, your race is looming! 617 513 3830
@Casey, rip it up! I say you drop the long run from Thursday (regular week until then), replacing it with a day off. Friday is a short run of 30' with some strides to be loose. Sat is race and Sun is long. I am not worried about your long run b/c you will be doing 15k pretty hard!
@George, I would do the week through Wednesday…Thursday is OFF, Friday is a short run with some strides. Saturday is race, Sunday is an easy ride of 60-120 minutes, then back at it come Monday! As for the back to back runs, you could put the Tuesday second session on Thursday, and then you'd be all set. if that doesn't work, let me know!
@Eric, a test week is also a rest week. Remember that! You replace the run with 2 x 1 mile @ Z4/TP/Hard (4'), and the bike test replacement is 2 x 15' (5') at FTP / Z4/ Hard. Everything else stays the same (I would still swim test, that changes more often).
@Mark, great plan. But instead of breaking it up, I would do one session with as much ABP as you can handle..even "just" a 90' session with 75' at ABP is ok. The work you will do on race day (be sure to check the run section of wiki for pacing!) will more than compensate for this!