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Trevor Garson's Macro Thread

tgarsontgarson
in Coaching Forum 🧢

I hate to ask this question to guys for what must be the millionth time, but for some reason I had it in my head that RR #2 for an IM was 3 weeks out before the race. Just loaded up a 2013 adv plan and it looks like it's 2 weeks out instead.

I would like to do a HIM 2 weeks before Tahoe. The race (Orangeman) is Sept 8th, Tahoe is Sept 22nd. Motivation to race is for competitive reasons, not for preparedness.

What's the over/under on the disaster potential of moving RR#2 to 3 weeks out and HIM 2 weeks out before entering taper? 

Comments

  • Coach RichCoach Rich
    Yes, we moved RR#2 to 2wks out in our '13 rewrite of the plans. You could probably do the RR 2wks out vs 3, but doing a half 2wks out from an IM wouldn't be a good idea. It won't help IMLT and could hurt it (too much recovery afterwards)
  • tgarsontgarson

    RnP

    So season has been a bit of a loss for me though no fault of the plans, just pisspoor glute and core strength finally caught up to me and dealt with 3 months of chronic ITBS despite regular PT during that whole duration.

    I can finally run again pain free, several 1hr runs in the last 1-2 weeks and progressing forward. Tahoe is in 4 weeks, obviously not nearly enough time to put a proper run together but want to salvage what I can. Am thinking volume as a product of frequency will get me a lot further than fewer higher mileage runs at this point.

    Wanting to get in 4-5 runs a week, thinking Monday and Tuesday in the hour range, trying to push the Thursday run closer to 90, short bricks on Wednesday and Saturday and adding another hour run on Sunday. Guess it's not too different from the plan other than the cutting Thursday short and adding the Sunday run.

    Any thoughts / guidance on disaster recovery at this point? 

  • Coach RichCoach Rich

    Yep, whatever volume you can via high frequency running. Think of building run durability vs endurance, so that your legs are resistant to cramping and the pounding. Race day is then about just continuing to run.

    I think you've heard the story, but in '03, while training for Kona, Sonny cut me off on a rocky trail run and I rolled the shit out of my left ankle. I basically didn't run a step for ~7wks. My only run in that period was a ~5 mile out and back in the Energy Lab the week of the race. I went 10:35 on a strong swim, bike, and then plodded to about a 4:20-25 marathon. The run sucked but I just kept moving with not much walking. 

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