Alicia Chase Micro Thread...
Hey! Here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes. So post away!
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~ Coach P
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Looking forward to a great year with you!
~ Patrick
Onwards!
Happy New Year, Patrick! Thinking ahead to my craziness at the end of this month, want to make sure this is a question for you and not Rich....I have a couple of weeks of traveling and appointments. I've looked and could move stuff around and get in most of the high priority stuff, but my next round of testing also falls in the midst of all of that, so just wondering if I should maybe try to get it done before or maybe after? Looks like this:
Week 6 is normal, traveling that weekend (14th through the 16th), but should be able to get everything in.
Week 7 is crazy--work and meetings 17th-19th, may be able to get short workouts in, try to do bike TT one night? 20th and 21st no workouts, 22nd should be able to get at least a bike in when I get home.
Week 8 (Test week)--Can get a workout in on 23rd (run test?). Work and travel the 24th. I'll be in FL for a conference 24-27th and should be able to get in a 1 hour run each day. Coming back late 27th, so from 28th on, I should be back on track.
Thanks for your time.
If it was easy, everybody would be doing it. That said, you have a pretty healthy dose of hard here. :-)
I think you are onto something. I like the idea of having you testing in week seven on the bike either Friday or Saturday. Then you take Sunday off, and run tests on Monday before your vacation.
I always like people to test before they travel so we can capture what your fitness was up until that point.Then when you return you have a pretty good sense of just how much further you have to go to"get back" to your prior fitness.
So I see you load up week seven and then do your best to follow the plan through Wednesday using whatever machines or opportunities you have. Thursday should be off and then we have you do the bike test on Friday or Saturday depending on how you feel.
Let me know what you think!!!
~ Coach P
Please keep me posted!
~ Coach P
Proud,
~ Coach P
Let's get you back on track, and then we can recalibrate for better Week 14 tests.
As for your travel time, sounds awesome! I recommend that you follow the basic layout of the OS, which is:
- Two long runs (wed / Sunday), so keep those.
- Two Interval sessions (usually bikes), and we can keep those to VO2 style runs.
- The rest of the time swim (and you can swim to recover from the Interval work).
So for example:Sun - Travel, short run of 30' if it works.
Mon - OFF
Tues - Back on track...
This weekend, I'd have you run about 8 or 9 miles, as it's part of a taper to the half.
As for your plan, you are 100% in charge of that, based off of your Triathlon Season RoadMap™. You can move and change your plan like this:
The running uphill will require some restraint...and you'll want to really engage your down hill run but leaning a bit forward so you aren't "braking" as you go downhill. Sometimes you even holding your hands higher, or pushing them a bit further forward, can help.
Very excited for you with the testing, that's great progress!!!
~ Coach P
If the course is as unfriendly as the conditions, then age group placing is a perfect benchmark for the day. 3rd age group is legit and you should be proud, especially with those fast splits at the end. I think it's a great place to be, but I agree that it's not a good thing to use for your 5K test. We can always adjust as needed, but for right now you should be pretty pumped about where your run fitness is at.
~ Patrick
If you need me to make adjustments, I can help you with each week...let me know here!
~ Patrick