Dina Myers - Official Coach Thread

Dina Myers · October 31, 2017 8:54PM

Hi Coach P,

Is this where I contact you with questions?

Dina Myers · November 1, 2017 12:18PM

I have been training for IMAZ. My training was derailed with a retinal tear on 10/10. I have been cleared to work out again, but am unsure where to jump back in. I'm afraid the workouts on the schedule for this weekend might be a bit much to jump back in to. I have not decided yes/no on IMAZ, and was waiting to see how I felt after getting some workouts back in. Suggestions?

Coach Patrick · November 3, 2017 11:47PM

@Dina Myers - Holy cow, I had no idea! Retinal tear is no joke whatsoever. I’m glad to hear you are on the mend.

It is 100% your call in Arizona, my biggest question will be how safety feel during the event. If you can give that a greenlight, then I stand behind whatever decision you make.

The most important thing you can do now is get back to being consistent. I suggest loading up the beginner I am in plan, minimalist edition, to end on race day. That will give you the minimum number of workouts to do to get ready, and could be a good transition back into activity for you.

That said, the first couple days my garage. The easiest thing to start with is the bike, so let’s begin with that. And you will likely feel comfortable in the pool as well so maybe one or two swims.

The big thing is the run and I would start off in that first week by just trying to run every time the plan calls for it but not worry so much about how far you go or how fast.

The first week we just want you to swim bike and run when it says swim bike and run, and next week we can talk about targets. How does that sound?

Dina Myers · November 4, 2017 1:40AM

Sounds good! I did ride, on the trainer, on Wednesday at about 75%. It went well. Swam Thursday & it went well too. Today I did a little strength work & spent on hour on the elliptical. Will hit the trainer this weekend.

Thanks! Have a great weekend.

Coach Patrick · November 6, 2017 10:38AM

@Dina Myers - Thanks for the update, and I hope the rest of your weekend went well. I’m not sure where your head is at, but I wanted to check and given that IMAZ is around the corner.

Technically this week has your last long run as well as two decent rides. Here’s what I recommend you consider:

- I’d like a two or 2 1/2 hour ride on Wednesday, IM pace and fueling.

– you will need a 90 minute run on Thursday, your choice of pace and you can take walk breaks as needed.

— Friday is your RR swim...Make it a study time true or if needed, break it into two equal halves.

– Another study ride on Saturday about 3 to 3 1/2 hours. Again, steady pacing and good nutrition.

– Sundays off, as is Monday.

Completing this week will get your system back into the frame of everything, and show you whether or not your body is ready for what is coming.

Let me know what you think, and if we need to make any adjustments.

Coach Patrick · December 4, 2017 11:16PM

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 M/W/F 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.

Your Notes

Just completed IMAZ, and am planning schedule for 2018. Registered for IM Puerto Rico in March, and three local half marathons in the spring. Completing 'America's Most Beautiful Bike Ride' around Tahoe in June. IM 70.3 World Champs in September. Considering another full IM in 2018, and am tempted to return to IM AZ.

Your Races

03/19/2018, triathlon, Ironman Puerto Rico 70.3
04/14/2018 Running Rock The Parkway Half Marathon
04/21/2018 Running Garmin Half Marathon
Ironman 70.3 Championships - womens race (09/01/2018) #70.3WorldChamps_18

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.

Last updated by Coach on 12/04/2017
On 12/4/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/31/2017
On 1/1/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/28/2018
On 1/22/2018 Load the Intermediate EN*Half to end on 03/19/2018
On 3/20/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 4/2/2018
On 4/3/2018 Load the Intermediate Half Marathon (Balanced) 12 weeks to end on 4/22/2018
On 4/23/2018 Load the Intermediate Get Faster Training Plan, 10wks to end on 7/1/2018
On 7/2/2018 Load the Intermediate EN*Half to end on 9/2/2018
On 9/3/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 9/16/2018

Coach Notes

You are a monster...who needs rest?!!?!?!?!?!! I think that you really need to make sure you find time to recovery and restore, but in the meantime I am happy to help you stay on track. ^above^ you'll see my information on how I think you can best proceed, there is no OutSeason® in this plan, the EN*Half Plan takes it's place and then we'll use the Get Fast Plan to really light things up mid-year before we do the end of year push to Worlds.

If you have other gaps or areas we need to address re performance or scheduling, please let me know!

Let's get to work!

~ Coach P

Dina Myers · December 5, 2017 2:06PM

Thank you, Coach P! My kids find it funny if they wake up & find me home, and not at the gym! We have little mini coaches hanging around here! I would like to continue to improve my bike & run. I've been a Sunday Stalker on the ABP Zwift rides. Need to just jump in. My run has been the unknown, which has been frustrating coming from a running background, but we did make big gains there in this past year. I did end up registering for IM Florida 2018. Looking forward to a stellar 2018!

Coach Patrick · December 5, 2017 4:11PM

I hear you on the kids! After Kona I actually took a nap and my kids thought something bad happened to me. I had to explain to them that many adults take naps on the weekends!

#triathleteproblems

Yes, you should have a Join us on those rides. At least for the first part and then we’ll see where you end up in relation to the rest of the group. If you want to get strong, that ride is absolutely the place to do it. If you want to super friendly, I swear!

Dina Myers - Official Coach Thread

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