Anna Stanbaugh Official Coach Thread
Anna -
GREAT to talk with you. I know you aren’t pumped about your race performance, but don’t let that take away from all you have done / accomplished this year. I think that a season with a bit more recovery, and with some faster / shorter work in it, will play to your strengths.
So right now I say keep it easy. You have a bit more recovery to go through, which means light running or cycling as you see fit, but nothing too hard. The next step is the Run Durability Program (RDP), level 1 for four weeks. Let’s keep it easy here so that you can add in your strength work (2x a week, 1x yoga) without messing up the schedule too much.
When you get a second, let me know what you are thinking for a basic strength / flexibility schedule so I can review (what days, how long, etc).
Stepping back the bigger plan is to have you start the OS on 1/9/17…so until then our goal is just to get you on a nice consistent schedule!
~ Coach P
Comments
Hi coach P.
I tweaked the OS run durability plan a little and adjusted it to what I think could work well for the next couple weeks/month. I changed the run workouts a little based on Matt Fitzgerald's 80/20 (10k) plan, and added a yoga workout. I'm also considering switching the Thursday bike for a run+strength workout. If you have a minute to review, please let me know what you think.
This is an example (week 2). The runs get progressively longer and harder.
MS1:15-20' at "Best Effort", then 5' Easy. MS2: OPTIONAL: another "Best Effort" set, if you feel up for it. MS3: Remainder @ Zone3
Z1: 0 - 112
Z2: 112 - 120
Z3: 128 - 136
Z4: 152 - 160
Z5: 176 - 192
Z1: >141
Z2: 142-158
Z3: 159-176
Z4: 177-186
Z5: <187</td>
Z1: 11:02
Z2: 9:33
Z3: 9:15
Z4: 8:55
Z5: 8:30
Thanks!
Anna
I should plan on Monday as being Yoga only, for recovery. I like the way that your Tuesday, Thursday, and Saturday like right now. I would recommend only increasing the distance/volume of your Wednesday and Sunday runs down the street the first four weeks. Once your schedule is established, you can then walk down the Wednesday and Sunday and instead focus on raising Tuesday Thursday Friday and Saturday.
Absolutely don't want you to increase all of your runs simultaneously across the week. Even just five minutes per run is at the meeting increase at this point so your two weeks away from adding a whole hour. There simply is no pressure there to move that quickly.
Does that make sense?
@Anna Stanbaugh
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 Monday & Friday 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.
Coach Notes
So great to see a race from you. I think you had a really epic 2018, but you clearly hit a limit with your body. I see this season as a bridge back to being healthy and fit...and doing some cross training as well. To that end, I think that you should plan on the OutSeason Plan, Bike Focused edition for a few weeks, then we transition out to the Race Prep part of the Plan into Traverse City. Right now all of our plans are in Final Surge; if you want access you'll need to upgrade your membershiP to add it, and then we can add the training plans. @Brenda Ross Can be a great resouce for you in this area as well!
Your Races
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.
Your Notes
Ironman 70.3 Traverse City (2019-08-25) #70.3TraverseCity_19
Let's get to work!
~ Coach P