Clarification for workouts
Hello Coach Patrick and Rich!
Happy Wednesday!
So here I go. I have three questions regarding my workouts for this week:
1- What would be GRP be for me for a prescribed workout when I see the following: "....remainder @ GRP (Goal Race Pace)...." Is that my TP or MP or in between? I wish my GRP would be my TP minus 3 minutes but I would fall apart and never finish the workout....
2- What does the number 5 in between parenthesis mean in the following: "....MS1: 8 x 50 (5) as 25 Drill, 25 Free. Then 200 Pull (with buoy)....." I don't think it means 5 minutes but what else could it be? Do 5x50 with 25 drill and 25 free and then 3x50 just free?
3 - For the long runs or Sunday runs: "....MS: 70' @ GRP (Goal Race Pace) or as close as you can sustain...." the workout prescribes a GRP but if it is hard for me to keep such pace, what ever a GRP is for me, should I consider HR or turn over next a second alternative?
I am doing the Run Durability 1.
Thank you and I am sorry if i sound so newbie...
Marco
Comments
Patrick manages the run workouts so I've ask him to visit this thread to clarify.
As for the swim workouts, the number in parentheses is the rest interval and it should be (5"), or 5 seconds. So you're taking 5 seconds rest after each 50...and that should probably be (15") so please take 15 vs 5 secs rest :-)
Good luck!
Thanks for reaching out. GRP is determined as your target pace for your Ironman (or perhaps Half Iron race). Given that IM pace is Z1 and HIM pace is Z2, the number you choose is typically around, perhaps slightly faster than that number.
For the weekend, it’s the same deal. So here’s how GRP evolved. Folks showed up with a Z1 pace of 9:00/mi to ironman and they were pumped. Then they raced…and faded from 9s to 10:45s, etc…so they couldn’t hold the 9s. Rather than have you doing a long run at a non-race specific pace, we are just saying run it at _that_ pace…
Typically easier for the vets, as they have some experience…
Hope that helps!
~ Patrick
ps please refer to the wiki / running for more run durability info!