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Run Hack IM plan

Kathleen SpillaneKathleen Spillane
in Coaching Forum 🧢
Coach P I am now entering some new territory and need some advice. As I mentioned when I joined EN in Jan OS, I have an artificial hip which limits running mileage. In transition this week and loading IM inter next week, just completed inter HIM. I have done many HIM, and modified by doing high priority runs only. This worked well, kept to plan otherwise generally. This will be my only mysecond IM so the running I have no history. I would prefer to limit to no more than 3x a week, with absolute max time 6 hrs or less per week. My VDOT is 40.

Thanks
Kathleen

Comments

  • Coach PatrickCoach Patrick
    @Kathleen, what is your IM race you are targeting? What is the "longest" you can run in a session? After a long run do you need a day off to recover? Thanks!
  • Kathleen SpillaneKathleen Spillane
    Target is IM Lake Tahoe. Longest run in session would be 25K. And yes, I would need day off after long run to recover.
  • Kathleen SpillaneKathleen Spillane
    It occurred to me that I should explain when I said I need a day of recovery after a long run, I mean no run next day. Swim and/or bike is fine. :D
  • Coach PatrickCoach Patrick
    @Kathleen, thanks for the update! When I look at the plan snapshot page here (http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=2013+Ironman+Plan+Snapshots) I see the INT IM Plan has 5 runs:
    * Monday Hill
    * Tuesday Interval
    * Wednesday Brick Run
    * Thursday Long
    * Friday Strides
    * Sat / Sun Brick Runs

    I suggest you modify this to three runs as follows:

    * Tuesday Interval Run
    * Thursday Long Run
    * Saturday Run either pre/post bike

    This gets you two quality sessions and one off the bike / endurance session. The strides and hills are optional. So Monday / Friday become swim only days, perhaps with some core or other strength worked in!
  • Kathleen SpillaneKathleen Spillane
    Sounds like a good plan, and was in line with what I was considering. I will go at it and see how it works. As Tahoe draws near I will likely ask you how to approach the marathon for my situation.

    I was pumped that I won my AG in my A HIM, with the hip, so there is hope and EN has helped in particular for the bike.

    Thanks much, good to have some affirmation that I am on the right track.
  • Coach PatrickCoach Patrick
    Winning AG in "A" Race ANYTHING is awesome. Congrats to you!!!!
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