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Daves Return to Run and IM buildup

david waredavid ware
in Coaching Forum 🧢

I am on week 3 of return to running.  Totaled 18' today (6x3(30)) from a program by Al Lyman.  I am also on week 5/20 for IMCHOO.  I am taking the run slowly as I have not run since last June and have had 2 meniscus surgeries (last August and December.)  I run every other day, so on alternating Thursdays I run and on the odd Thursdays I do not.  Trying to figure out what would be the best supplement for the long run days to help with the IM build?  I have access to deep water running and have done that in the past.  I have access to an elliptic machine and have also used that. Tomorrow I do not run but the plan has a 95' run.  I could do either the DWR or Elliptic, or both, or something else, or I could get in extra biking?  Next Thursday I have 100' and am scheduled for 6 x 4'(15") running plus walking to warmup and cool down (30-35' total).  I could then add on another hour or so of alternative.  And so it goes as I return to the run.  Suggestions?  Thanks for your help!

Comments

  • thekidduxcthekidduxc
    David - are split long runs an option for you and your program? Coach P experimented with them this year with a certain level of success. I believe he is contemplating including them in next year's training plans.
  • Coach PatrickCoach Patrick
    Holy Carp I just lost 15' of typing here....Ugh. My point was this...hard to advise you on a plan you are following that I can't see. image

    Right now I can see you running on Tues / Thur per Al Lyman's protocols (unless his plan is different). Rest of your week would be:

    Mon - Swim + Deep Water Run
    Tues - Al Lyman Run, Optional Swim
    Wed - Bike Only
    Thu - Al Lyman Run
    Fri - Swim + Deep Water Run
    Sat - Bike Only
    Sun - Bike Only

    There's no real running for fitness until 8/1, until then it's durability,etc. Not sure what your elliptical access is (have to drive to gym? If so not worth 15' of time)...so I think we'll save that for when we starting thinking of running as fitness...until then, feel free to post the plan you have so I can see more about the other days of the week, how it progresses, etc. Thanks!
  • david waredavid ware
    Thanks Coach P. The Lyman RTR plan is 6 weeks, leading up to 25' straight running. I am in week 3.

    Monday: 6/8 did 2x3"(1'), 3x2'(1')
    Wed: 6/10 did 6 x 3'(30"
    6/12: 4 x 4'(2")
    6/14: 4 x 5'(30"

    Next week: Week 4
    Tue: 6/16: 4 x 6'(15")
    Thur: 6/18: 5 x 4"(15")
    Sat: 6/20: 4 x 8'(30")

    Week 5:
    Mon: 6/22: 2 x 10"(1')
    Wed: 6/24: 2 x 10'(30")
    Fri: 6/26: 15'(2'), 3 x 3'(30")
    Sun 6/28: 5 x 5'(15")

    Week 6 (last week)
    Tue 6/30: 12'(1'), 5'
    Thur 7/2: 20'(1'), 5'
    Sat 7/4: 25' straight. (I am looking for a 5k that day, not to run fast but just to run for time and experience.)

    I can check back with you on the build during july getting ready for 8/1. Also, I park at my gym for work so have easy access to pool, machines, weights, etc.
  • Coach PatrickCoach Patrick
    David, thanks! And that sounds good...see if you can manage the run vs the bike / swim as your layout shifts in week 5...but we can get there. Baby steps!!!
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