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Sean's Macro Thread

Sean SullivanSean Sullivan
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Coach-

I am on week 16 of my Intermediate IM plan (for TX).

I have been recovering from a hamstring injury from the summer.  I have been easing very slowly into my running pace.  I am now at about 90% or so I would say.  Anyway, I have a pacing question for the upcoming IM.  I have not done any of the 5K tests during the training in order to protect my hammy.  I know I do not have all of my speed back so I am not planning on using my VDOT from before my injury.  How do I pick my IM pace / which VDOT to use for planning?

Last week I did the camp week option and did a 2:17:00 run (progressive pace) run after the 2 long biking days.  It felt easy (slow, like it was supposed to) here are my 3 'laps' if this helps I was thinking of using this as a guide?

First hour  avg. HR 134  Pace 9:49

Second our  avg. HR  145 Pace 9:07

Last 17 mins  avg HR 157  Pace 8:44

I was tired, but it wasn't hard to pick up the pace at the end, for what it's worth.  I know IM is different!  Since I haven't done a running test I am not sure on my HR zones, but I can say that my max is usually 186-189 and I have run a marathon (Nov. 2012) at avg. HR 173.  What would you suggest I shoot for in my next IM race rehearsal as far as pace? 

 

Thanks!

Comments

  • Coach RichCoach Rich

    Posted By Sean Sullivan on 16 Apr 2014 08:32 PM

    Coach-

    I am on week 16 of my Intermediate IM plan (for TX).

    I have been recovering from a hamstring injury from the summer.  I have been easing very slowly into my running pace.  I am now at about 90% or so I would say.  Anyway, I have a pacing question for the upcoming IM.  I have not done any of the 5K tests during the training in order to protect my hammy.  I know I do not have all of my speed back so I am not planning on using my VDOT from before my injury.  How do I pick my IM pace / which VDOT to use for planning?

    Last week I did the camp week option and did a 2:17:00 run (progressive pace) run after the 2 long biking days.  It felt easy (slow, like it was supposed to) here are my 3 'laps' if this helps I was thinking of using this as a guide?

    First hour  avg. HR 134  Pace 9:49 --> Recommend you use this for your first 6 miles. To be clear, this should be jogging, go all day, eat a pizza while running easy. 

    Second our  avg. HR  145 Pace 9:07 --> then drop into this pace and HR for the remainder. And because it will be hot, you should be using HR as primary tool for both of ^these^ segment, pace is secondary.

    Last 17 mins  avg HR 157  Pace 8:44

    I was tired, but it wasn't hard to pick up the pace at the end, for what it's worth.  I know IM is different!  Since I haven't done a running test I am not sure on my HR zones, but I can say that my max is usually 186-189 and I have run a marathon (Nov. 2012) at avg. HR 173.  What would you suggest I shoot for in my next IM race rehearsal as far as pace? 

     

    Thanks!


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