Alvin's Micro Thread

Comments

• Coach Patrick

  January 22, 2015 9:36PM

  Alvin what week are you in of the HIM plan and what are your race day goals? Thanks!!!

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• Alvin Hom

  January 22, 2015 9:46PM

  Next week will be week 7 of the HIM - INT plan. I'm planning on racing hard and trying to PR the course. I ran in 1:46:xx last year and that was with stopping to fix compression socks so I'm hoping to better that time. I also will be doing another Half Marathon in Week 9 of the plan and a 10k in Week 11. These races in Feb are kind of our Tri Club (Pasadena Tri) promoted races and most people in the club are doing them together as a challenge.

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• Coach Patrick

  January 24, 2015 6:55AM

  Alvin, thanks man!!!!
  
  I say you modify the week as follows....
  
  Regular plan through Wednesday. Thursday you drop the long run (that will be on race day) in favor of a 60-90' ride with some Zone 3 / ABP work (moving the Sunday ride over). Friday is the Saturday Ride if you can get it in ... Or at the least just do the main set. Saturday is the Friday swim, maybe a short 30' easy run to shake things out (rose bowl double day?).
  
  Sunday is race. Please check out Resources / Wiki / Running for pacing guidance for the race...our 3/7/3 strategy is super effective...good luck!!
  
  PS, Monday should be a swim only day to recover...and Tuesdays interval run might just be a "steady run for time" depending on how hard you push Sunday!

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• Alvin Hom

  June 12, 2015 4:09PM

  Planning on a family weekend camping trip in Mission Bay San Diego in July. It happens during WK 15 "Camp" Week. I have a pretty flexible schedule so I was thinking of doing the first 112 on Thurs instead of Friday. Then doing the 2nd 112 on Fri instead of Sat. (We will leave Fri afternoon for San Diego) Then I could do the Sun Long Run on Sat in Mission Bay and still have family time. Does that sound ok? How should I adjust the schedule for the first part of the week?

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• Coach Patrick

  June 17, 2015 3:21PM

  Alvin, perfect!!! I would drop the Wednesday from that week...and do Mon / Tues / Thurs (on Wed) / Frid (on Thu) / Sat (on FRi) then Long run over the weekend as you have time / are able!

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• Alvin Hom

  July 2, 2016 2:51AM

  Wondering how to modify Wk 14 Full Intermediate before Vineman 70.3 and Wk15 after. Vineman 70.3 is a "B" ish race for me.

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• Coach Patrick

  July 6, 2016 10:24PM

  Alvin, the week before is the typical adjustment..normal training through Wed, then Thurs is swim only (no long run, race day counts). Friday is a short brick / run (total 75 minutes), mostly steady with a few 1' efforts at Threshold. Saturday is off.
  
  Sunday is race.
  
  Monday is off.
  
  Tuesday is swim only.
  
  Then Wednesday onwards should be the CAMP week of your plan. It's a lot of work Fri/Sat/Sun, so if you need more adjustment help there, let me know.
  
  But first things first...Vineman!!!!

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