Run Durability - Observations from my first 7-day run streak

David Leventhal

My run has been the weakest part of my game over the past 12-18 months...mostly due to issues with cramps in my glutes, calves & hamstrings. Knowing I need to desperately work on this discipline I took a big ole swig out of the run durability cooler. I listened to Coach P's webinar earlier this week which answered many of my questions (but also left me with a few more). I'm still not 100% sure how this will end up but I'm going to trust the coaches. 

So...this past Monday, after a two week post-Austin 70.3, do zero workouts break, I started the run durability plan. Using the results of one of my longer training runs for Austin 70.3 put my TRP (or is it GRP...or are they one in the same?) is 9:28 per mile (which, go figure - is about what I ran during the race). I didn't intend to run all 7 days but once I got going I figured I'd keep stringing them together. This was the first time I've ever run 7 days in a row, though this wasn't the most mileage I've ever put together in a week.

Here is what my week looked like:

• Monday - 3.11 miles
• Tuesday - 4.03 miles
• Wednesday - 5.01 miles
• Thursday - 2.01 miles
• Friday - 3.16 miles
• Saturday - 4.52 miles
• Sunday - 7.54 miles

Total - 29.3 miles

I realize this is not huge mileage - but it's a different type of consistency for me which I'm encouraged by.

Here are a couple of quick observations / thoughts / questions:

1. My glutes were more sore than I anticipated 2. Running at my TRP (or GRP or whatever it's called) was really, really tough. It just felt so very slow. In fact, the slowest average per mile pace for any one run this week was 9:22 per mile.
2. Running at this slower pace should reduce the chances of me pulling / tweaking a hamstring, glute or calf...again...because it's just.so.slow.
3. It's tough on my ego / pride to see my splits sitting in the 9 minute + range. I know the slow pace is intentional and I'm trusting that following the plan will help me get my run together for next year (IMLP is my A race).
4. I'm planning on running tomorrow to keep the streak going though I don't have any goals for how many days in a row I'd like to keep going.
5. How does speed play into this run durability plan? Or are you just running slow for a long time and then we'll work on speed at some point in another training block?

Edwin Croucher

@David, I followed the RDP last year. There are speed workouts each week. However, the deeper you get into the program speed work becomes more difficult. 29 miles in one week is a very good total. If you recall from the webinar, Coach P averaged 28 miles for last year. For the start of the program, I would follow it as written. Your body will appreciate the gradual increase in running days. There is a 28 day challenge that comes in the 3rd phase of this program. You will be very surprised at how much faster you get from the increase in frequency without a ton of speed work.

Mike Roberts

Hey David,

Welcome to run durability.  GRP and TRP are the same thing, and you can automatically see your TRP in your training zones on your plan page (I had to go update my zones to see a TRP figure, so you may need to do that).  But it's based off a 5k, 10k, HM time just like all other zones, not on a training run you did for 70.3.  TRP = the mid-point between Zones 1 and 2.  I'm 7:46 and am far from fast.  There's no way you're 9:28.  So . . . the good and bad news is you now get to run faster. 

Mike

John Bayone

Totally agree with the above comments. Give it time, trust the paces, and there is nothing wrong with a conservative pace on these runs. It is that patience that makes the frequency and eventually the volume happen.

Good Luck.

Steve Ross

Hey Dave just going to make an observation or two from your post. First of all great that you're back at it before Christmas took ahold of you. Second, comments from the vet's were well spoken words of wisdom. Just going to bullet point on your comments. I am a believer in run durability(cycle) in the course of a trg year. I use pace and HR as my whip or reign depending on the day's work. Pace and mileage is all personally driven so no comment there.

1) I to suffer from calf/hamstring issues, this is an opportune time to intergrate glut/hammy/core strength/flex routine and keep with it. You are right it does seem keep the injury bug at bay. I am in a run durability program right now and was able to rehab a right side hamstring tendonapathy. Find the time for leg rehab/rebuild your body, it will appreciate and reward.

2) As you when I start, I commit to the process and adapted as I go along. Throw ego out the door I did. My paces are slower than yours today and I am Boston bound in April and as you I will be there for IMLP 2016.

3) As the vets alluded to better quality and mileage will come but the body has to adapt first, improved HR and pace adjustments will come in time.

4) Running everyday for me is now gone (52 yrs young) takes a toll on me. Weekly goal 5/wk, if I get to sore motivation goes through my boots and a setup for injury. Mental trg is very important here to get you/me "out the door" hence durability.

5) Your last point "speed". I will just reflect on my own personal history, Boston 2015. Thought process starting in Jan 15 "How to get to race day healthy and race ready". Committed to run durability progression. Long story short, had a Boston PR 3:22 and was able to hold/attack the hills.so there is endurance speed to be found.

I hope these observations were constructive or thought provoking to believe in "run durability" and help you commit to the process. As an out everybody reacts different to different training stresses and it's just up to you to find it's effect. Keep us up to date on your progress as you move along.

 

M50-54 AG

Danielle Santucci

David, very interesting observations so far in your RD. I, like you, have struggled with my running over the past few years and decided after IMLou this year to really focus on it. Today I completed 31 days of running, this is the most I've every run consecutively. I'm very prone to injury (PF, Achilles are my issues) and thought for sure I wouldn't make it past 7 days. What I've learned over the past 30 days is to mix it up as much as I can. Some days I run trails, some days treadmill, some days road. I try to keep my pace very slow to start and build if I feel good, if not I just stay the pace. The biggest surprise for me is that I actually look forward to running everyday. It's getting easier on the lungs and I can feel myself getting stronger. My goal is to run a 100 days straight and hope that by the end I will be a much stronger runner. I start the OS in Jan and will be interested in seeing how my body reacts to the running on top of the swim and bike demands.

Good luck to you! I'll keep tracking your progress on Strava!!

David Leventhal

As usual with this team - super helpful and encouraging feedback! I hit day 10 today and am feeling good. Been keeping the pace in check and listening to my body. For example, yesterday's WKO had 2x1 in zone 4. After a two mile warm up I started mile 3 at my zone 4 pace...felt comfortable for about 3/4 of a mile and then I could feel my left calf starting to tighten up. I knew if I continued to push it bad things would happen so I backed way, way off and finished off the run back around GRP. Did some deep massage on my calf...which made it pretty sore. This morning's run was 30 minutes at GRP and I had no problems executing on that. So....all good things.

I've noticed on my last few runs how low my HR has been (for me that's low-130s). My HR in my 70.3 distance races has been in the high 150s-mid 160s per minute. Not sure what that means just yet but I'm excited about continuing to log more miles and figuring out exactly what the right HR number is for me on the run.

I probably should re-test to do a sanity check on my zones but I'm not sure my calves could handle being pushed super hard. I've noticed my natural gait puts me around the 8:40-8:50 per mile pace.

Thanks again for y'alls feedback! It's really very helpful! It takes a village to master the 70.3 and the 140.6 distances

Chris Oubre

Good thread. I jumped into the run durability plan without first digging deep into the purpose. Turns out I was running WAY to fast. I started to notice that my feet were getting sore and taking a while to recover after runs. It should be a requirement to watch the run durability webinar to "unlock" the run durability plan.