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Blake StonerBlake Stoner
in Coaching Forum 🧢

Next week, I will be in week 6 of the intermediate IM training (IMFL).  I will be furloughed from the government on Thursday and Friday giving me a four day weekend.  Thursday is taking up with doctor appointments and babysitting but I am free Friday - Sunday.  What can I change next week to have a big tri weekend?

 

Thanks

Comments

  • Coach PatrickCoach Patrick
    @Blake we do big bike weekend this early, not big tri. Please see Self Coaching section of the wiki for more. I would say do Friday 5 hours, Saturday 6 hours, Sunday 4 hours. Guidance on pacing in wiki, no swim or run here please, maybe a shortened Thursday run as you'll be doing all that riding. Goal is to have sunday be a lower day so you can get back at it after a swim only (or off) Monday.
  • Blake StonerBlake Stoner

    Coach - week eight of IM training coming up.  Saturday is supposed to be the Big Day.  Unfortunately, I have a sprint race scheduled for the same day.  How should I approach the workout for next Saturday?  I am off work on Friday but don't know if I want to do this the day before a race.  I was thinking about race on Saturday with the Big Day on Sunday and then take Monday off.  Your thoughts are appreciated.

     

  • Coach PatrickCoach Patrick
    @Blake, yes to race Sat / Sunday big day....enjoy!!!
  • Blake StonerBlake Stoner

    I need some clarification for the marathon at IMFL.  You say to run the marathon pace plus 30" for the first six miles.  My run stats shows zone 2/MP is at 11:01.  I would need to run at 11:31, correct?

     

    Thanks

  • Coach PatrickCoach Patrick
    NO!!!!! IRONMAN RUN RACE PACE IS Z1/LRP.

    It's confusing in that we are talking about what to pace your IM marathon at, but Zone 2 is called Marathon Pace as that's what you _should_ be able to run in an open marathon, not an Ironman one. Your best case pace is Zone 1 average...and we want you 30" slower per mile for the first 6 (usually involves running easy and walking most of the first few aid stations, etc)...more info on race pacing here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution+(Ironman)
  • Blake StonerBlake Stoner
    That is what I thought.  My problem with it is that my zone 1 pace is 12:40 which will give me a 13:20 pace for the first six miles.  I don't know if I can go that slow without walking.  Should there be such a big difference between my zone 1 and zone 2 paces (12:40 vs 11:01)?
  • Coach PatrickCoach Patrick
    @Blake, yes there is a big difference btw Z1 and Z2. You CAN walk...run you Z1 pace and then walk the ENTIRE AID STATION....that will do it. My broader point is that 12:40 is your current (on paper) best case pace scenario on race day. So let's start out by being really really smart about your pacing..you COULD EASILY run 11:00 miles you will be so pumped to run away from your bike. image But if you do, that means we'll see a lot of 20:00 miles of walking later... Patience and Discipline!!!
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