How to jump off the Run Volume train
Building up for my 4th IM (Maryland). I'm 5 weeks out from the race and have put up some PRs in terms of overall run volume and frequency over the last 6 weeks. The last 6 weeks I've been running 5 times a week. The last 4 weeks total weekly mileage is at 36, 38, 40.6, 40. So my question is, how should I back off on the running miles as things go forward. My legs are feeling tired, but I have yet to completely fall apart during any of my runs. Long runs have been very solid, all negative split type efforts. Mid week bike rides are all very strong.
I've got 3 weeks till RR2 then a 2 week Taper. What is the smart thing to do between now and the end of RR2 in terms of total run Volume?
thanks.
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Do a search to find the Performance Manager Chart Thread. Some good discussions in there about creating separate swim, bike, and run tapers, based on (1) peak CTL's for each sport and (2) backing down the weekly TSS for each sport and different rates, based on personal strengths, weaknesses, etc.
Today I need to do the math on where I'm at with each sport and model my training for this week and next to achieve the numbers I want to see on race day. Specifically:
My point is, you have some time to learn more about this approach, do some modeling and thinking about what a run taper might look like for you. Like you, I was able to put up some very good run volume and consistency across the summer.
Update:
-Week 18 did 41 miles.
-Week 19 got a bit nervous that I wasn't coming around and did 4 runs for a total of 26 miles. Felt very easy and doable. Going for that 5th run to get me to 30+ felt like "training" mode and I elected to skip it and watch football on Sunday instead.
-Race week, Have plans to run 3 easy short runs before the race...As of Tuesday, my legs are definitely coming around. Some small tightness in my right glute/hamstring. Lots of foam rolling between now and the race. General fatigue that I felt in week 18 is gone.
So the easy part is probably in the bag i.e. run fitness. too bad that's like 4th or 5th on the list of importance for having a good ironman run.
Now time to execute smart and focus mentally.
regardless of my race results on Saturday, I am super pumped about what I have been able to do with running this summer and fall. From a fitness perspective there is absolutely something about running 5 days a week that gets you way more durable than running 3 or 4. Even with all the biking we do.
Good luck and good execution!
So, the Race got postponed. I'm really hoping it will be a go for the 17th which is just shy of two weeks away.
I found out on Wed of race week that it was postponed. After a lot of turmoil (if you want to see it all go to the IMMD race forum) here is what I have done.
Original Race Week: 33 miles over 5 sessions. Did a 2:05 15 miler on Sunday. Felt really good for the long run. I'm not tired...so the long stuff felt easier. I don't have that week 17, oh my god I need a nap, fatigue.
Original Race Week +1: I plan on running 5 times and keeping it just shy of 30
New Race week: usual protocol, probably run 3 times before the race
What I'm learning from what has been a pretty unique experience and probably worth an entire separate thread is that I may have screwed up my original taper. I have tapered 3 times before and I know that your legs are supposed to feel weird leading up to the race but man, my legs were not feeling good. They only felt better after doing a solid FTP bike session and two runs after learning about the postponement. I think the lesson learned is doing 41 miles during RR2 week was a mistake. It should have been more in line with what Patrick said and done more like 35. So now, with a race pushed two weeks out, I may actually be in better running shape than the original date in terms of being well trained but fresh.
I've also realized through all of this is that what Rich said about how each sport actually has its own unique taper is really where the money is at. Cutting down your S/B/R volume at the same rate may not be the best answer.
Fingers crossed for a race and fingers crossed for a good taper.
As I said previous having the race delayed by two weeks actually helped me. It also allowed me to better understand Taper in general.
Hitting a mileage peak at week 18 is probably a mistake. Following more in line with what Coach P. said is probably spot on.
"I keep about 4o mpw until week 17....week 18 is between 30-35miles, week 19 is about 20 miles"
Race week I did two short 30 minute runs.
Absolutely convinced that running 5 days a week gave me some massive durability and created a 40 mile running week without much thought. The other factor is the emphasis on Core work throughout the winter and during IM build. Glutes/hips/Abs of steal plus durability was what gave me the boost during the race. Of course all on top of some good execution on race day.