I am a bit under the weather right now but getting better. I also raced that half marathon yesterday and my calves are pretty sore. I just switched to the HIM advanced plan and that puts in me week 13. I looked ahead and that run is really really scary. 90 minutes in Z2 and then 15 in Z3 and then 15 even faster! My Z2 pace is 7:02. If I do that run as written I will have run over 16 miles. What do you think I should do this week?
@Peter, do week 13 for time, not intensity..absorb the race (awesome job!) and your current health...no need to push it. We can bump things up next week. Also, drop the long run...you can just do a 45' run with strides...after all you are still recovering!!! Please keep me posted on your health!
In week 13 I hit every workout except for the long run, I did it as 45' easy. I am feeling fine now and ready for week 14. I still have a question about the two hour run. Should I really do it as written? That will put me at 16-17 miles. I getting jazzed to try it, because that will be the longest run I have ever done, but I just want to make it is what I am supposed to do.
@Peter, good call on the modification. As a fast runner you can rack up the miles but it's not required. I would rather you get in some great running...than set some best...the distance will come with the CDA plan. Let's cap the run at 14 miles but keep the quality up there over the last 3 miles -- at goal 70.3 race pace. Fuel and recover like a champion!
I am on week 16 of the HIM plan. I want to make a couple modifications and I want to run them by you. This past weekend I had to go out of town so I couldn't ride on Sunday. What I did was do the ABP ride on Thursday, and then moved the long run to Sunday (I crushed it by the way, 14 miles at a 6:50 pace with the last 3 at Zone 4). Tomorrow is supposedly my long run but I am not sure I really feel up to it just because I did the last long run 4 days ago. I am thinking about doing the same switcharoo this week as well. Next week I want to do a big bike week where I ride every day Thursday-Sunday. Do you think I would be fine moving my long run tomorrow to Sunday again this week, and then skip next weeks long run because of the BBW? I would then be all back on track for week 18.
@Peter, you can't argue with a long run like that. B-O-O-M!!!!! I say repeat that plan...and then next week you BBW it with maybe a few 30' runs before the bikes just to keep the run legs going....then back at it. You are peaking quite well!
Question about run pacing for Oceanside in 2 weeks. My last known vdot was taken back in December and was 52 with a 6:06 paced 5K. In February I did a half marathon in 1:29 that did not bump my vdot, but I was sick and I left gas in the tank. This morning I did a local sprint triathlon and I did the run at a 5:51 pace which results in a vdot of 55, almost 56. On Thursday I did my last long run for Oceanside and again it was 13.1 miles in 1:29 (6:49 pace), and I totally negative split the run and felt great at the end.
Even though my vdot was technically 52, my training has drifted faster over the past several months. My Z4 intervals have been more like 6:20 rather than my prescribed 6:38.
For Oceanside, should I attempt to run at a 6:45 ish pace like a 55 vdot tells me I can, or should I be conservative and go with the 7:02 pace from a 52 vdot?
@Peter...first, great stuff on the racing front! You are a rock star...and your question is a good one. But step back for a second...we are talking 17" per mile or about 3 minutes across the whole race. Very pointy-end of the race spectrum indeed. If your wetsuit gets stuck...or you can't clip in...or you drop a bottle and have to go back...3 minutes can be made VERY easily across your day.
So..
The whole point is to run as well as you can, sustained, off the bike. So I want you to use the "old" vDOT, call it 7:00 miles as you start. This means you have a little something to build into...would be nice to see you put the screws to the competition starting at mile 7.5 (after that steep climb at the turnaround)...
Following this guide above you are "worst case" leaving 90 seconds out there on the run...but there are PLENTY of other places to make that up "safely" vs pushing your run limits...
Sounds good, I will try my very best to start at a 7:00 pace and then pick it up at mile 7.5.
After Oceanside do you think I could start training with the 55 vdot and then race IMCDA with that vdot as well? That would be awesome to see if I could target 7:45 miles in the full Ironman!
I think Oceanside will tell us a lot about how your vDOT translates upwards as the volume increases. That said, an even or negative split would tell me a lot more about your ability to execute and have a great day....lots to be learned.
Thanks for being open to my plan...it's not easy to back away from the potential of what your fitness can do. It's not easy to remember that a race isn't the best place for the "complete and total" expression of your fitness. Now fitness + strategery, my friend, that's where the game is at!
I don't like this whole tapering thing. I am trying to make sure I have my ideal body comp so I am being careful about what I am eating which is making me hungry and irritable. All I can think about is this race coming up. Can you just put me in a medically induced coma and wake me up race morning?
@Peter, I totally agree. The taper, and specifically that part of the taper, really sucks. Despite my dashing good looks, witty charm and optional stethoscope, I am _NOT_ a doctor. Make smart choices, no starving, plenty of water...and you'll be great!
Week 20 of Adv HIM plan. I just read that because the race is Saturday I should have dropped the monday workout and shifted everything up a day. Well, I have already done the Monday and Tuesday workouts as written. What should I do the rest of the week?
Unfortunately I tweaked my right achilles/calf at Oceanside. I have tried to run a couple times since then and there is still some pain. I am doing RICE and foam rolling and I do think it is getting better, but I think I need another week without running. Biking is ok. Any suggestions on returning to running? I am in week 9 of the IM plan now.
Peter, ugh, I hear you. www.athletestreatingathletes.com is the place to go...be sure to check out there videos / resources.
Run is no intensity, and 15' at a go, bumping up each week. When you can get back up to 4 x 30' runs no pain we can talk more details. I just double down on Wed Ride (do it Tuesday and Thursday) so Wed in swim / aqua run....Same with Friday....weekend is bikes as planned but no runs...
Hi Patrick. Good news! I just went for an easy 20' run with no Achilles pain. I am thinking the root of the problem is a mild calf strain which caused extra stress on the tendon. I have been doing the isometric calf raises and I think those have really been helping. My calf is now the only thing that is sore (mild). I have also been icing 4-5 times per day and wearing compression sleeves all day long. I don't feel any nodules or anything on the achilles and I pass the "pinch test", no pain when squeezing up and down the tendon. I am hoping to be back soon!
I have asked this question a few times and I am wondering if you have general guidance so I don't have to keep asking this. Basically, how does the scheduled run time work for a bit faster of a runner. For instance, you told me to cap my HIM runs at 14 miles, and doing them the way they were written I ended up running a max time of 1:35. I now have the same question for the IM run. The 2:30 run would cause me to run just over 20 miles, which seems like too much. Should I cap my Ironman runs at 18? Thanks!
I'd have the majority of them be at 18, but I think I want at least one close to 20. Remember it's about the time not the distance. Your eace experience will certainly vary versus what you did in training, and you may be out there longer. In other words, two and half hours on race day might only get you 16 miles versus want it got you in training. Sound good?
Also, I was looking ahead and found a couple bugs with the workouts. I am following the Adv. IM plan:
Week 12: I assume that Thursday is just a normal run test, but it looks like a paragraph might be missing at the beginning. Week 13: The Thursday run is listed as 120 minutes, but the intervals add up to 135. Should it be 60+30+30, or 60+45+15? Right now it is 60+45+30
More of a macro question, but it involves a marathon and I am afraid Rich will punch me in the junk if I ask him about this. Basically I just signed up for the International California Marathon on December 7th. I really want to qualify for Boston. My last triathlon of the season is on October 7th, but it is a B Olympic Race. Rich has me on the get faster plan and then the short course plan leading up to that Olympic. Is 2 months enough time to get into marathon shape? Should I plan for some sort of running hack to make sure I have some good volume already banked for when I finish the triathon?
I nailed my long run yesterady, 17 miles at a 7:05 pace which is just 1 second off of my BQ pace. It got me all jazzed which caused me to register for the marathon.
I am now in wk 16 of the advanced IM plan. I just survived camp week. I nailed the long run on Sunday, did 19 miles at a 6:58 pace in just under 2:15. I am pretty sore from the weekend. I might have even pulled a muscle in my left soleous muscle. The run this Thursday looks pretty daunting. I then looked ahead at the following week and for me the race rehearsal run would be a much easier run than this week. This week I would end up doing 21+ miles at a sub 7 pace whereas next week I would do 18 miles with most of it just under an 8:00 minute pace. Should/Could I switch the weeks? Is the intention to have this week or next week be the most difficult run? Thanks!
Comments
I am just under two weeks out from a half marathon, which is an 'A' race for me. Could you take a look at my plan? Thanks!
http://members.endurancenation.us/Forums/tabid/57/aft/14416/Default.aspx
http://members.endurancenation.us/Forums/tabid/57/aft/14532/Default.aspx
I am a bit under the weather right now but getting better. I also raced that half marathon yesterday and my calves are pretty sore. I just switched to the HIM advanced plan and that puts in me week 13. I looked ahead and that run is really really scary. 90 minutes in Z2 and then 15 in Z3 and then 15 even faster! My Z2 pace is 7:02. If I do that run as written I will have run over 16 miles. What do you think I should do this week?
Thanks,
Peter
In week 13 I hit every workout except for the long run, I did it as 45' easy. I am feeling fine now and ready for week 14. I still have a question about the two hour run. Should I really do it as written? That will put me at 16-17 miles. I getting jazzed to try it, because that will be the longest run I have ever done, but I just want to make it is what I am supposed to do.
Thanks!
I am on week 16 of the HIM plan. I want to make a couple modifications and I want to run them by you. This past weekend I had to go out of town so I couldn't ride on Sunday. What I did was do the ABP ride on Thursday, and then moved the long run to Sunday (I crushed it by the way, 14 miles at a 6:50 pace with the last 3 at Zone 4). Tomorrow is supposedly my long run but I am not sure I really feel up to it just because I did the last long run 4 days ago. I am thinking about doing the same switcharoo this week as well. Next week I want to do a big bike week where I ride every day Thursday-Sunday. Do you think I would be fine moving my long run tomorrow to Sunday again this week, and then skip next weeks long run because of the BBW? I would then be all back on track for week 18.
Thanks!
Hi Patrick,
Question about run pacing for Oceanside in 2 weeks. My last known vdot was taken back in December and was 52 with a 6:06 paced 5K. In February I did a half marathon in 1:29 that did not bump my vdot, but I was sick and I left gas in the tank. This morning I did a local sprint triathlon and I did the run at a 5:51 pace which results in a vdot of 55, almost 56. On Thursday I did my last long run for Oceanside and again it was 13.1 miles in 1:29 (6:49 pace), and I totally negative split the run and felt great at the end.
Even though my vdot was technically 52, my training has drifted faster over the past several months. My Z4 intervals have been more like 6:20 rather than my prescribed 6:38.
For Oceanside, should I attempt to run at a 6:45 ish pace like a 55 vdot tells me I can, or should I be conservative and go with the 7:02 pace from a 52 vdot?
Last long run: http://connect.garmin.com/activity/460207915
Thanks!
So..
The whole point is to run as well as you can, sustained, off the bike. So I want you to use the "old" vDOT, call it 7:00 miles as you start. This means you have a little something to build into...would be nice to see you put the screws to the competition starting at mile 7.5 (after that steep climb at the turnaround)...
Following this guide above you are "worst case" leaving 90 seconds out there on the run...but there are PLENTY of other places to make that up "safely" vs pushing your run limits...
What say you?
After Oceanside do you think I could start training with the 55 vdot and then race IMCDA with that vdot as well? That would be awesome to see if I could target 7:45 miles in the full Ironman!
Thanks for being open to my plan...it's not easy to back away from the potential of what your fitness can do. It's not easy to remember that a race isn't the best place for the "complete and total" expression of your fitness. Now fitness + strategery, my friend, that's where the game is at!
Thanks!
Week 20 of Adv HIM plan. I just read that because the race is Saturday I should have dropped the monday workout and shifted everything up a day. Well, I have already done the Monday and Tuesday workouts as written. What should I do the rest of the week?
Also, I have a created a race plan. Could you double check it? http://members.endurancenation.us/Forums/tabid/57/aft/14942/Default.aspx
Thanks!
I did Oceanside and wrote a race report. Could you check it out? What do you think it means for my run vdot?
http://members.endurancenation.us/Forums/tabid/57/aft/14990/Default.aspx
Thanks!
Unfortunately I tweaked my right achilles/calf at Oceanside. I have tried to run a couple times since then and there is still some pain. I am doing RICE and foam rolling and I do think it is getting better, but I think I need another week without running. Biking is ok. Any suggestions on returning to running? I am in week 9 of the IM plan now.
Thanks!
Run is no intensity, and 15' at a go, bumping up each week. When you can get back up to 4 x 30' runs no pain we can talk more details. I just double down on Wed Ride (do it Tuesday and Thursday) so Wed in swim / aqua run....Same with Friday....weekend is bikes as planned but no runs...
Please keep me posted!
Also, I was looking ahead and found a couple bugs with the workouts. I am following the Adv. IM plan:
Week 12: I assume that Thursday is just a normal run test, but it looks like a paragraph might be missing at the beginning.
Week 13: The Thursday run is listed as 120 minutes, but the intervals add up to 135. Should it be 60+30+30, or 60+45+15? Right now it is 60+45+30
Thanks!
More of a macro question, but it involves a marathon and I am afraid Rich will punch me in the junk if I ask him about this. Basically I just signed up for the International California Marathon on December 7th. I really want to qualify for Boston. My last triathlon of the season is on October 7th, but it is a B Olympic Race. Rich has me on the get faster plan and then the short course plan leading up to that Olympic. Is 2 months enough time to get into marathon shape? Should I plan for some sort of running hack to make sure I have some good volume already banked for when I finish the triathon?
I nailed my long run yesterady, 17 miles at a 7:05 pace which is just 1 second off of my BQ pace. It got me all jazzed which caused me to register for the marathon.
Thanks!
-Peter
I am now in wk 16 of the advanced IM plan. I just survived camp week. I nailed the long run on Sunday, did 19 miles at a 6:58 pace in just under 2:15. I am pretty sore from the weekend. I might have even pulled a muscle in my left soleous muscle. The run this Thursday looks pretty daunting. I then looked ahead at the following week and for me the race rehearsal run would be a much easier run than this week. This week I would end up doing 21+ miles at a sub 7 pace whereas next week I would do 18 miles with most of it just under an 8:00 minute pace. Should/Could I switch the weeks? Is the intention to have this week or next week be the most difficult run? Thanks!