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Ann Frost: Need help to structure my weekly OS run workouts

afrostafrost
in Coaching Forum 🧢

I am in week 2 now of the January OS and am following the modifications of the OS provided by the Long Term Ironman Improvement document - so that I am to run 5 - 6 days a week.

This year I am running with a run group that has 3 organized runs a week:  a Tuesday track workout (comprised last night of 400s, but moving mainly to 800m and kilometre repeats in a month or so); a Thursday tempo run of about 10 K (easy out, tempo back - very much like the Saturday z2 out, z3 back run); and a Sunday long run at an EZ pace (where I can do the mile repeats specified in my EN plan).

Here's the question:  The track workout happens after the Tuesday bike intervals (that I do in the morning, track intervals are in the evening) and the tempo run takes place after Thursday's bike intervals (again bike in the morning, run in the evening).  What should I do with the EN Wednesday interval run?  Do it as is?  Modify it somehow?

Last week, I did the Tuesday run, did not run Wednesday (due to work), Thursday tempo run, Fri run (30 minutes at GRP), no Saturday run, Sunday long run.  That was 4 runs.  I need a fifth run at a minimum.  Ideally, I think a Wednesday run would be best schedule wise since I have no other workouts that day.  But, frankly, the legs are pooched after Tuesday.  Should I do the intervals specified in the Wednesday run of the EN OS plan?  Or should I do some other type of run?

Thanks a lot for your guidance on this!

---Ann.

 

 

 

Comments

  • Coach PatrickCoach Patrick
    @Ann, I think that you are doing enough intensity on Tues/Thurs that just a 45' run with 6 x 20" strides at the end would be enough (frequency rules)...remember, the RDP has you running more but not running hard....
  • afrostafrost
    Perfect! Thanks, Patrick. Appreciate the guidance.

    ---Ann.
  • afrostafrost
    Hi Coach P,

    Next question: What should the pace of my GRP runs be? Initially, I thought I should be targeting 9:00 min/mile since my goal this year at IMC is to break 4:00 for the IM Marathon. Just as background I have run a 4:06, a 4:05, and a 4:03 (two at the Penticton IM Canada and 1 in Hawaii). Whistler is a flatter run course so I am hopeful - but I am also older (52 on race day and those times were run at ages 47 and 50). Soooo, given all this, now I am thinking I should be training to run a standalone marathon time of about 3:40 or 3:45 - which will then produce an IM marathon of just under 4:00. So my GRP in training should be more like 8:30 min/mile. What do you think?

    Appreciate your guidance on this.

    ---Ann.
  • Coach PatrickCoach Patrick
    @Ann, if you are doing the Run Modification (which I believe you are as you mention GRP), then it's the target IM pace we use. The strategy you suggest (train at standalone pace) is what we _normally_ do in our regular plans. Given the cumulative nature of the work in this modification, you will not really be able to absorb the work....you'll break first. Goal IM pace please!! image
  • afrostafrost
    Thanks, Patrick. Makes sense. Appreciate your help.

    ---Ann.
  • afrostafrost
    Hi Coach P,

    I am looking for some help with both this week and next week. Tomorrow (Monday, Jan. 27) is the start of week 4 of the OS. On Friday (Jan. 31) I fly to the Big Island and will be there for a week (fly home Feb. 7). Friday, Jan. 31 I will have off as getting over there is an all day undertaking.

    So what should I do this week? Should I just do the first 4 days as specified? Or should I try to get that 3rd bike ride in somehow? I don't need to take Monday, Jan. 27 off.

    Then, beginning Saturday, Feb. 1 I am thinking about starting that 28 Day run block (specified in the Improving Ironman Marathon program) a week early. I will also be able to swim (Kona Aquatic Centre or OW). I do have a bike over there, but as this is a holiday with my Mom and my sister (not triathlon peeps), I am hesitant to say I am going to spend any significant time on the bike.

    So: should I swim? If so, how often, how much? And running? How often, how much?

    Thanks for your help!

    ---Ann.
  • Coach PatrickCoach Patrick
    @Ann, I would to this week as specified, if you can drop the Thursday ride for the Saturday ride...as much of it as you can do. Then Friday off for sure!

    Saturday kicks off your 28 day (or 2 x 12 with 2 day off) run challenge per the RDP. The plan says to set the volume by "taking the monthly average for total time run in last two months, then aim to hit that number by running every day of the 28 days." So if you ran 20 hours (5 hours a week) in the previous month, then you would divide total time (20 hours, or 1200 minutes) by 28 days to get 42.8 minutes a run.

    IOW, we get the running in but it's not by pushing the total amount of running up, just the frequency!

    IF you want to keep the OS running work in there, do the smart math to drop the "other" run sessions to compensate for your Wed / Sunday efforts. If Wed is 60 and Sunday is 80, for example and your target is 43 minutes times 7 days, or 301 minutes....then you only have 301 minus 140 or 160 minutes to spread across the remaining 5 days...that's a 32 minute run....

    I would swim as you want, but just to stay loose, etc. No need to bike unless the perfect opportunity presents itself...if you do get out, given the run challenge + OS work, I would just enjoy some Zone1 to Zone2 riding, and stay safe!
  • afrostafrost
    Greatly helpful, Patrick. Thanks a lot!

    ---Ann.
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