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K2's 2016 Micro Forum

Kristin KandielKristin Kandiel
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Hi Coach -

I'm sure this topic has been touched upon in the past but I couldn't fine the answer...... Each week we have a running distance goal and it seems to increase by 2 miles each week.  If I'm approaching my scheduled long run on Sunday with only 8 miles left to meet the total run goal, do I cut the time short on Sunday to reach the weekly goal or do I go over the goal distance to get the scheduled time in? For example I'm at 20 miles today (saturday) and tomorrow's run is scheduled for 90 mins.  I should be able to get at least 10 miles in tomorrow, putting me at a total of 30 miles for the week.  Do I complete the total 90 min run or do I stop once I hit the goal distance of 28 miles (making it a 75 min run)? If I should run the total time on Sunday what is a safe distance to run over each week? Do I cut out runs earlier in the week? Thanks   

Comments

  • Coach PatrickCoach Patrick
    K2, the run target is really just meant to help folks with reaching the minimum. So "sustainably" achieving that number is important; exceeding it by small increments is okay....that said, I think it's a good idea to avoid doing more than 30% of your total run volume in a single run...in the event that might happen it's okay to go break off part of that Sunday run time and distribute it to one (or more) runs across the week.
  • Kristin KandielKristin Kandiel

    Hey Coach!

    I'm traveling to Key West Tues March 15-Tues March 22nd.  I will have time to work out on Tuesday morning before I head out.  I will have my running shoes and access to a pool maybe 2-3x times, but NO bike except for Saturday March 19th.  I rented a road bike to "partake" in a local sprint triathlon (of course there is a race when I'm down there). Do I just do the scheduled runs or should I change things up?

     Thanks Kristin Kandiel (K2)

  • Coach PatrickCoach Patrick
    One more question...What plan are you in?
  • Kristin KandielKristin Kandiel
    Advanced January out season. I'm in week 10 now.
    Kristin
  • Coach PatrickCoach Patrick
    Ok thanks for filling me in...here's what I say:


    Tues - Regular FTP session
    Wed - Regular Run
    Thu - Swim + Short Run (call it 30' run with pick ups)
    Fri - Off / Test Bike / Admin
    Sat - Race Day
    Sun - Easy Run in the Sun (per usual OS Sunday).
    Mon - OFF / Travel.

    I want pics!!! image
  • Kristin KandielKristin Kandiel

    Hey Coach!

    I am currently in week 15 of my Advanced Half IM plan, training for IMMT half.  I'm during Quassy Oly Saturday June 4th, and as you know it's not an eary course.  I will be in week 17 of my plan. How should I alter that week to avoid too much fatique on this course. Thanks

    K2

  • Coach PatrickCoach Patrick
    K2...good call. Quassy pre MT is a nice match...I think racing the swim and bike is okay, but I would dial back run expectations. That's where the suffering comes in.

    Outside of that race guidance, I think that you could modify your week as follows:

    Mon - As planned.
    Tues - Move Wednesday Ride/Run here.
    Wed - Move Tuesday Run/Swim here.
    Thu - Drop long run, instead I would do an easy brick (60' bike / 15' run); bike has 4 x 4' at FTP, rest is easy. Run is TRP.
    Fri - Swim only.
    Sat - OFF (practice swim up to you).
    Sun - Race
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