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Urgent long run question

Dawn CassDawn Cass
in Coaching Forum 🧢
Hello, I am now 3 weeks out from IMWI. Last week I was supposed to do a ~3 hour run however it got cut short (am on holiday in the Smokies and saw bear so decided time to stop!)

I will have an opportunity on Wednesday for another long run (trying to pick "safer" place).

Is this to late in the training for the distance? Longest I have run is 2.5 hours and I really want to get a 3hr in...I know it will help build confidence in addition to fitness.

Let me know thoughts.

Thanks!

Dawn

Comments

  • Coach PatrickCoach Patrick
    Too late for 3 hours in a full run week. If you are willing to cut other runs DOWN, then yes, with a day off afterwards...otherwise 2.5 hours is enough...right now you in place where run fatigue can linger, so we have to be careful!

    Remember you have to fuel like a rockstar...no bonking!
  • Dawn CassDawn Cass
    Thanks Patrick, question then...which is better for my training...drop other runs and get 3 hours in, rest day after works as we drive back from holiday so will be sitting in the car for 9 hours no matter what happens? Or keep to the schedule as it is (think long run is only 1.5 this week?) or keep other runs and go for 2.5 hours instead of 1.5?

    What do you recommend?

    Thanks!
  • Coach PatrickCoach Patrick
    Dawn, sorry I missed this...what did you decide?
  • Dawn CassDawn Cass
    Hello Patrick, I did 2.5 hours yesterday. Run was the best of the season...nutrition spot on. Temps were 55 so probably helped. I felt great and "really" wanted to do more but you were in my head! ;-) today is rest day as we drive back from TN to Ohio.

    What do you recommend for rest of the week? Friday swim (haven't been able to do this here)? Saturday on schedule is swim, RR bike nod 60 min brick. Sunday rest.

    Do you recommend something else for me?

    Dawn
  • Coach PatrickCoach Patrick
    Dawn, nope, you are all good with the remainder of the plan. Final rr is huge, the humidity is lower so life is good, but keep up those fluids! image

    One more good RR and we start to dial it down!
  • Dawn CassDawn Cass
    Thanks Patrick - RR was today...got caught in terrible thunderstorms so interesting for the training so got 100 miles in, 5600 ft of ascent. Was slower than I was planning however with lots of water around, took it easy. 6 mile brick to finish it off so was a good day. Nutrition dialled in perfectly and apart from tired legs right now...all is good. ;-)

    Didn't have the time in the day for the swim so may add that onto tomorrow.

    Thanks for the help again.
  • Coach PatrickCoach Patrick
    Sooooo much for the flat course for the RR recommendation. image

    I pronounce thee ready...now rest thyself and worketh on thy race plan! image
  • Dawn CassDawn Cass

    oops...yes, that's right, you did say flat didn't you?!  ;-)

    Oh well...was fun at any rate and now starts the taper........

    Thanks again and will check back in a couple weeks (or sooner if more questions come up.)  In general I am very nervous about this due to the year I took out on injury.  Think those nerves need more work now than my muscles!

    Dawn

  • Coach PatrickCoach Patrick
    Dawn, I hear you. Coach Rich was telling me you are really working to refine your race...that's what it's all about!!! image
  • Dawn CassDawn Cass
    Thanks Patrick...T minus 8 days at this point...looking forward to it!
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