Rob Sabo's return to IM running Micro
Hi Patrick
IM in Prague in 9 weeks. Running 4-5x per week. 30-32 minutes And four miles. Where do I go from here?
Thanks
Rob
IM in Prague in 9 weeks. Running 4-5x per week. 30-32 minutes And four miles. Where do I go from here?
Thanks
Rob
0
Comments
Given the stats have aligned for you, I am down with it as long as we hold my original stipulation -- that if your hammy goes south we back off. This race isn't worth the long term awesomeness of what you have (health, spousal support, etc).
Here are my thoughts for you, building up the run but really sitting on 25 miles per week.
Week 1 = Run 20 miles a week in 5 runs.
Week 2 = Run 20 miles a week in 4 runs.
Week 3 = Run 25 miles a week in 5 runs.
Week 4 = Run 15 miles in 3 runs, then do one Split Run Day of 5 miles in AM, 5 miles in PM.
Week 5 = Run 13 miles in 3 runs, then do one Split Run Day of 6 miles in AM, 6 miles in PM
Week 6 = Run 11 miles in 2 runs, then do one Split Run Day of 7 miles in AM, 7 miles in PM
Week 7 = Run 9 miles in 2 runs, then do one Split Run Day of 8 miles in AM, 8 miles in PM
Week 8 = All short runs of 4 miles max, maybe 4 total.
In addition to the training we have to reduce your overall time sitting at work, and continue to keep that hammy loose...let me know what you think!
(1) Most athletes mark increased mileage as a sign of fitness. I am fit when I run further, period.
(2) Increased mileage -- and such mileage for you on a compressed timeframe and coming off your recovery -- puts most of us at risk of injury. IOW it's not the training, it's the "delta" in the training load.
To keep you safe and allow you to build up the bike and swim as we go to be IM ready in (now 8?) weeks, I'd rather play it safe with the run. Note, that by shuffling the mileage around we are increasing your long run distance...
change in my schedule as of this week. IM in Prague cancelled so I'm doing AC Challenge HIM. then doing IMMoo. Should I change my return to run plan? I did 8 and 5 last week and plan to do ~10 and 5 tomorrow. all run as I feel 8:30's to as fast as 7:30's as things seem to loosen up. also did a six mile IM RR brick run without a problem.
Thanks
Rob
When you are on the road you have your weekend rides planned out, but you can be consistent with your other running. I’d like you to get in 30’ to 45’ a day, with every other day having 1 to 2 miles of “tempo” work once you are warmed up. The “easy” days are just time spent focusing on good cadence and form, especially given the shuffling we noticed at the end of your half in AC.
When you return home from your trip, I think the top priority is to get the bike back up to speed. That first week, I’d like to see 4 bikes (T / Th / Sa / Su) with Tu / Th just being time in saddle z2-ish, then Sat / Sun are both ABP type efforts in the 2.5 to 3 hour range….that would include a warm up so like 30’ WU, then remainder of time at ABP.
You continue split long runs until August, when you combine them to full runs…but don’t be afraid to be smart here. If the long run hurts too much, let’s continue to keep it separated. I’d rather see two really quality 13 mile runs in a week vs one 20 miler that annihilates you. Deal?
Swim as you like, I am not worried about it. The only “pop” of volume you might consider would be the week of 8/24 with another camp weekend (double long ride then long run)…in fact I’d wait until then to do that volume…let me know what you think!
By Week 18 almost all the fitness is there anyways!
In Advanced Oct OS. all is going well. I am also doing 45 minutes of rolling stretching and mobilization as per Leigh Boyle. trying to loosen up my legs so I can use them correctly and not overuse my hamstring. Still some tightness but no real pain. Anyway, this past week I did all 6 runs at prescribed times and paces (except a little fast on the 2x1 mile) but did over 37 miles. I see the Saturday run goes up to 50 minutes. I was thinking I would increase the Saturday bike by 10-15 minutes of sweet spot riding and leave the run at 40 minutes. How does that sound?
Have you seen the above post?
37 miles...WOW! That's solid...I say we don't want to really run much more than that...at least for a few weeks, just to get "stable". So with that in mind, yes to more bike and keep the run the same. I don't see the upside for more distance / intensity delta for you given the need to stay healthy. Ideally if we keep you healthy and the run volume is fixed, we should see some speed gains (or at least lower HR for adaptation).
Please keep me posted!
Hope you and your family are all well. I finished Adv OS with avg run mpw ~34/wk which included 5days off for illness and then a 29 day streak. Finishing 2nd week of swim camp and will start Adv Get Faster on Monday. My question is what guidance do you have to continue Run Durability. Should I just add short to medium TP runs as often as I can shooting for 6-7 runs a week?
Thanks
Rob
IOW, don't set the expectation of a certain pace, the attainment of which will determine your personal satisfaction. I'd rather have you run, hit the button, stop it again after 10' an dd then go back to see what you did. As long as you don't try to set a 1-Mile Personal Best we should be all set. Make sense?
Yes to the TRP...ideally you can just do that "all day long" and we are good...but my overall message re intensity remains the same...it's something to use very, very carefully.