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Nesom--Micro OS to HIM plan transition

dnesomdnesom
in Coaching Forum 🧢

Hey Coach P,

I finish the NOS this week and will be going into the HIM plan getting ready for 70.3 Florida. Prior to the NOS I did a few run Durability blocks and have carried high mileage (and my best run improvements ever) through the OS. I am averaging ~50 miles a week for the last 5 or 6 weeks. I realize I can't maintain this mileage with the higher bike and swim volumes of the HIM Plan but would like to keep the run durability focus through my training for 2016 *if it will continue to be a benefit.*

Do you see harm in doing easy running on some of the days days identified as off and also increasing mileage on bricks and other run workouts? I think I can maintain 35 miles a week. I'm hoping keeping the run durability focus will help me to net continued improvement on the run.

FYI. Other deets: vdot started at 38 for the OS and I anticipate I will test around 43 this week, I have dropped about 12 lbs from 190 to 178 (5'11") over the OS as well. I've also improved my power on the bike 33 watts (as of wk 8) from 220 to 253. Florida will be my third HIM, and I also am signed-up for 70.3 Augusta and IMFL (first IM) in 2016.

Thanks

Comments

  • Coach PatrickCoach Patrick
    David, that's some epic details. One exercise that's helpful for me to keep myself in check is to check my current performance relative to my goals. For example your goal at the end of the OS was to be 253 / 40, and by WEEK EIGHT you had beaten those numbers. So right now we are in the bonus.

    The trick now isn't building, it's sustaining...and you are right, you can't keep up that effort consistently. But you can maintain the fitness....remember the goal is to have you run a great race (races) not just have treat numbers (aka don't train yourself into the ground).

    The way I do this is reduce the run down (35 is a good place) but then every 4th week, bump it back up (but reduce bike effort or time to allow for absorption). So if you ran 35 / 35 / 35 / 50 and repeated that, you get to keep the "50 fitness" in your body without the cost of grinding it out daily. On the flip side you could bike focus in Weeks 1 -3, but then drop it down a bit in Week 4, etc. This is part of our single sport focus approach...

    If you want to outline your next few weeks I'd be happy to give you some more input!!
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