Paul, great to hear from you! The changes are fairly standard...we recommend:
+ Normal plan through Friday, which includes your Thursday long run and Friday swim only. + Saturday you ride for time in Zone 2, not intensity...capping it at 2.5 hours maximum. + Sunday is race day...rip it up!!! + Monday is a swim only or off day..then back at it.
Good luck with the race...note, if you want to WIN the race, then you might cut the Sat ride down a bit more, but that's up to you!
This past weekend I was on a 150 minute run and popped a hamstring 3/4 way through. I stopped and haven't run since. I had a similar instance 3 months ago and took 2 months to be pain free. My question, I am in week 17 of beginner Ironman training and have a RR run of 180 minutes in 3 days, Should I rest or fight through it? IMFL is coming up. help. ( doing all the PT stuff and still biking and swimming)
Paul, man that is amazing. Hitting that long run means you don't much long running left. Please continue to be smart and manage it...we want you rested and ready. If anything you can focus now on making sure all those long runs are really well fueled, etc, as well as the mental race plan for race day (and your HR target / cap)...
I suggest that you plan on the Friday swim but dropped the run.
Saturday I would just keep easy and do a few pickups at race effort on the bike and run. Consider the entire workout to be about 60 to 75 minutes with 5 x 1 minutes in each discipline that goal race pace. Plenty of rest between them. Something like four minutes.
Then on Sunday rip it up and get ready for the next planned!
Hmmm. I say that you plan on doing the Big Day the following weekend. No point in going crazy as you have time until your race. This week instead on your Saturday I would just put in a nice steady ride -- nothing flashy at all. Good luck!
Paul...totally! since the races on Sunday, I recommend you follow the basic plan through your Thursday long-run. You can Get Longmont and about 90 minutes because it will be plenty of running come Sunday. Friday is a sum only day on Saturday is off Sunday is race day. Do your best to build your effort across today and really focus on great nutrition and pacing on the hills. Ideally you'll be able to negative split the bike in the run by starting smart. Definitely plan on Monday off so you can recover....you can returned to the following week with Tuesday and Wednesday for time but not intensity...good luck!
if you haven't already, check out the race execution resources for half iron guidance: http://bit.ly/2bIKlPN
Comments
+ Normal plan through Friday, which includes your Thursday long run and Friday swim only.
+ Saturday you ride for time in Zone 2, not intensity...capping it at 2.5 hours maximum.
+ Sunday is race day...rip it up!!!
+ Monday is a swim only or off day..then back at it.
Good luck with the race...note, if you want to WIN the race, then you might cut the Sat ride down a bit more, but that's up to you!
thanks, will wear my EN gear.
Nevermind, was able to do a 40 minute slow run with very little pain. The 3 day lay-off was the key. I'm back.
I am in week 10 of get faster beginner. I have a sprint on Sunday. any changes?
I suggest that you plan on the Friday swim but dropped the run.
Saturday I would just keep easy and do a few pickups at race effort on the bike and run. Consider the entire workout to be about 60 to 75 minutes with 5 x 1 minutes in each discipline that goal race pace. Plenty of rest between them. Something like four minutes.
Then on Sunday rip it up and get ready for the next planned!
Good luck!
I am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol on Saturday. any changes?
I am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol on Saturday. any changes?
I am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol on Saturday. any changes?
I am in week 11 of half beginner and have an olympic this Sunday. the schedule has a big day protocol on Saturday. any changes?
Hmmm. I say that you plan on doing the Big Day the following weekend. No point in going crazy as you have time until your race. This week instead on your Saturday I would just put in a nice steady ride -- nothing flashy at all. Good luck!
if you haven't already, check out the race execution resources for half iron guidance: http://bit.ly/2bIKlPN
~ Coach P