Ernesto's group - CLOSED (Page 61)

That was funny, especially the bloody nipples at the end!

Congratulations - it is clear it is a passion of yours...I think you'll do great!

Great question.  Some things that I will struggle with this fall are planning my season out next year to include running events in spring, triathlons in summer, and running in the fall.  I don't think I have ever been able to get my hands around an effective off-season plan that incorporates early season endurance running races while preparing for triathlons shortly thereafter.  Also, if I take the plunge and go for a fall full marathon I think it will be even harder to plan.

If I were you, I would break the upcoming season like this:

- 20 weeks (starting now) of speed and intensity with short duration. Start bringing the swim into the equation and those spin classes that you mentioned. Runs kept short but intense.

- 12 weeks of three blocks (2 weeks of build, 1 week of peak and 1 week recovery) increasing mileage but retaining some of the speed. The last two blocks higher bike mileage, with long rides on the weekend (3.5 to 4 hrs).

- Rest of summer: Triathlon season (mixing all three distances Sprint, Oly and Half). After the half, marathon run training (without completely cutting off swim/bike).

Do you want me to suggest nice races?

Your season (with the cold weather) is really hard to plan. You don't have much of a window for peaking on both if they're that close together. I would almost say skip Fargo and wait until Twin Cities, but I also know you're hungry for that BQ...

How's the Fargo course? flattish?

Nine weeks is actually perfect, you could rest for a couple, do a couple of hard blocks, taper and have a good race. Your (hard earned) marathon experience, a flatter course and the added fitness of the next few months can put you in a good spot for your BQ. Now all you need to do is sign up! 

Ernesto:

Wondering if you'd be willing to help me with planning a 2012 schedule, etc.  I suffer from the same climate limitations that Chris does.  My goals for 2012 are to get back to doing triathlons (I would like to race an olympic distance race in 2012) and if possible complete a full marathon.  My issue is that the race I would look to do the olympic distance in is late in the season (Sept) and the marathon would be a bit less than one month later.  I'm unsure how I would layer the training for those two on top of one another.  Here are the races I would contemplate doing with priority (A,B,C) denoted:

(C) April 14, 2012 - Martian Half Marathon (flattish)

(B) May 20, 2012 (est.) - Grosse Ile Duathlon (5k run, 20k bike, 5k run)

(A) June 3, 2012 - Dexter Half Marathon (hilly)

(A) June 17, 2012 - Big Fish Sprint Triathlon (500M swim, 12.4 mile bike, 5k run)

(B) Aug 26, 2012 - TRI (Holly Michigan) - 1000M swim, 18 mile bike, 5.5 mile trail run (this one intrigued me because of the tweener distance between a sprint and oly)

(B) Sept 8, 2012 - Run Woodstock - will likely pace my friend again on last leg, 16.67 hilly trail run at slow pace

(A) Sept 23, 2012 - MI Tri Championship - Oly Distance - 1.5k swim, 40k bike, 10k run - very flat

(B) Mid Oct, 2012 - Detroit Full Marathon - I want to do a full but recognize it may not fit in 2012?

(B) Thanksgiving 2012 - Turkey Trot 10k

I recognize that it would be a very full season and that I would have to prioritize which events I wanted to race and which were more practice or less important.  I am a linear individual in that I want to get to longer distances but need to go in steps to ensure I feel comfortable with the goal.  As stated in previous message my issues are how to layer in the different types of training (training for longer running events while preparing for triathlons).  Any input or thoughts are very much appreciated - I understand you are doing this in your free time which if you are like me doesn't really exist. 

Completely get your question.  I put it as a B only because if it needed to wait a year to go for the full it could.  I would then look at doing the half marathon again on that date or replace it with a another local half 2 weeks earlier.  If I decide to do the full marathon it will be an A race.  Will look for any guidance on how to balance an A race Oly 1 month before an A race full marathon (I would be a virgin at both distances).

When you have trained for endurance running events alongside triathlons how have you managed the bike and run against one another.  I tried two seasons ago to train for the Martian Half Marathon and struggled with volume for the half alongside bike workouts.  (I ended up battling nagging run related injuries and didn't do the run.)  Do you replace some of the medium distance easy runs with bike workouts? 

If I construct a training plan for the season would you be willing to critique, etc.?  I assume that the best place to start is to solidify A races and then plan backwards from those events?  So in my mind start at the full marathon at the end of the year and plan backwards layering on training plans and then tweeking for B and C races? 

Completely get your question.  I put it as a B only because if it needed to wait a year to go for the full it could.  I would then look at doing the half marathon again on that date or replace it with a another local half 2 weeks earlier.  If I decide to do the full marathon it will be an A race.  Will look for any guidance on how to balance an A race Oly 1 month before an A race full marathon (I would be a virgin at both distances).

When you have trained for endurance running events alongside triathlons how have you managed the bike and run against one another.  I tried two seasons ago to train for the Martian Half Marathon and struggled with volume for the half alongside bike workouts.  (I ended up battling nagging run related injuries and didn't do the run.)  Do you replace some of the medium distance easy runs with bike workouts?  If I construct a training plan for the season would you be willing to critique, etc.?

One thing though... Doing speedwork on cold muscles (running) could be disastrous, YOU DO HAVE TO WARM UP (NOT STRETCH) for 15 minutes or so. If you have a treadmill, get on it for that period and then hit the track or just run out the door.

I don't mind looking at your training plan and telling you what I think about it. But like I said, next three or four months, get fast! THEN build your base.

I just read this tweet from MACCA (about fun workouts). Here goes one:

- 1 hour run (total) 15' WU 4-3-2-1-1-2-3-4 at threshold with one minute recoveries in between and 15' WD.

I'm gonna try it today, sounds hard and fun!

That only adds up to 57 minutes...I think it needs to be 15'WU 4-3-2-1-1-1-2-3-4 15' WD...otherwise you're cheating yourself. 

On a serious note - define threshold?  Guessing it is pace based because of lag in HR especially in short intervals....5K pace?  10K Pace?  I'm guessing closer to 5K?

(everyone should know red font is "sarcastic"...just me being silly)

Membership question:

I was a member a couple years ago and am contemplating for upcoming season.  For those of the group that are members what is the top three benefits you perceive from your membership.  Also, I can't recall but at what level can you enter your own planned workouts in the training log?  I can't decide if I want to use the built-in plans or input my own.  I appreciate everyone's feedback!

Thanks!

Ok, it is actually sixteen minutes of warm up, four at threshold/VO2 Max pace, one recovery and then descending all the way down to one minute all out by one minute recovery. The second half of the workout is exactly the opposite and you finish with a 16' warm down.

I just did it, it was fun and pain, all in one. I really enjoyed this one, highly reccomend it.

If you like fun and pain check out Jorge's winter cycling plan...it should be right up your alley!  He has these fun 6 x 4' workouts where each week you're adding watts onto your peak interval from the last week.  I don't have powerhub or equivalent for my bike yet but use my kurt kinetic trainer and a spreadsheet to dial into my power output.  He is coming out with version 4 of his plan soon.

Congratulations Ernesto on your decision to become a Level 1 certified coach!  This is something you are obviously very good at and have a passion for, so it makes a lot of sense and you'll do great!  Hopefully there is an ROI on this for you in the future (other than the satisfaction) and it does not become something like the PADI certifications for diving (or as we used to call them, Pay Another Dollar Immediately)  

In terms of marathon recovery, I spent Monday and Tuesday after the race relaxing and walking (a lot) through the beautiful streets of downtown Chicago.  It was kind of funny to see how sore my legs were, but even funnier to see how many people were in the same boat, especially when going up or down the stairs.

I tried to go for an easy run on Thursday morning and after about 5 minutes I developed such an intense knee pain that I had to walk back home.  So running I guess was not a good idea yet and I ended up doing an easy bike ride at night.  It is incredible that energy wise, I feel like I could run another marathon right now and am craving to go out and train, but my body does not seem to agree yet.  

Ernesto and gang, any advice on recovery and follow-on training?

Separately, big congratulations to Jackie on the wedding of her daughter which is taking place today!