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Recovery from Grandma's and reintegrate into IMMT, currently week 15/20

david waredavid ware
in Coaching Forum 🧢

Hi Coach Patrick:  I posted this in the Macro forum and Rich responded (in red) and said to follow up with you...

I am entering week 15/20. Grandma's was Sat. 6/22. No workouts of any sort until Thur. 6/27. 2650 yd swim. Still felt a little sluggish, but had not swam since 6/7 either. Friday Swam 3k and a fairly easy bike @ .69 IF for 60'. No w/o Saturday. Sunday 6/30 rode long: 65 miles, 3:50 and IF: 83. Last week I was getting back into the training with 3 swims, 1 core, 1 weight, plus 46' bike Monday @ .76IF, Thur 4:53 ride @ 84IF. Ran 4 miles easy on Wednesday and 4 miles easy 2/ 6 x 30" strides on Friday. No workout Sat. Sunday 3:50 bike ride @ 85IF. 



Monday I did the run as scheduled with 15' w/u; 2 x 12(3) @ old HMP followed by swim. Questions as I get back into the plan:





In the Wiki on Marathon you said to cap mileage at 15. Should I do the runs as scheduled but just cap the long runs? Is that with regards to the long run in the IM plan? I haven't seen that guidance. I suggest you just do the runs per the plan, or maybe turn them down a bit, depending on where your bike is right now. I say this because you obviously have the running endurance. (Note that I do need work on my bike...) I do not run as many days as the plan calls for. He (you) also talks about running more at race pace. Looking for guidance on running the last 6 weeks. I suggest you have this running-specific conversation with him in the Micro Forum, as I'm not familiar with the guidance you're referring too. Also, at IMAZ last Nov I was hoping to run approx. 4 hours. Ended up running 4:21 - did not die or walk (other than aid stations) just was slowing down from sub 9's to about 11:00 towards the end and then picked it up a little the last couple of miles. Is 4 hours a realistic goal for IMMT given my training and history as well as the course? I believe so but I'm not familiar with the IMMT course. I suggest you post in the Race Execution forum (?), ask for the teams opinion on IMAZ vs IMMT run courses. Thanks for your help.



Comments

  • Coach PatrickCoach Patrick
    @David, i suggest you split the Thursday long run. 1/2 in AM, 1/2 in PM so you get full plan mileage but not full set back. This will allow you to keep hitting the bike workouts we want. "Race Pace" for an IM is very, very different than an open marathon...it's Z1..you can do that all day in training. image

    As for race day, slowing down on the run is a function of nutrition and bike execution. I suggest you spend part of your final 6 weeks really dialing both of them in. Plenty of info in the wiki under nutrition for this...you only have 3-4 more big sessions to test it all out!!!
  • david waredavid ware
    For clarification: tomorrow long run says 3 x (10' z1 LRP, 30' z2 MP). If I do 2 workouts a 10' w/u and then 2 x (5' LRP, 25' MP) that is Bout 1/2 each. But, M I running with training paces (ie MP @ 7:40) or actual IM MP of about 9:00?

    I will look at the nutrition Wiki for additional nutrition info. Thanks for your help!
  • Coach PatrickCoach Patrick
    David, there is no "IM MP"...we train in the zones....you race at LRP + 30" per mile for the first 6 miles, then LRP...
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