Susan's Micro Thread
I have a quick question...I have an Olympic race and a Half Ironman race coming up in the next month. These are races to just get the cobwebs out and test my early season fitness, although I'd like to do well! So my question is how do I handle my week before/after workouts? Is there an article on this kind of slight taper or can you offer me a few suggestions? Thank you! P.S. my A-race is IMCHOO and I had the chance to check out the course this past weekend. It looks really fun, but I think I'd better figure out how to run hills in a town without any (I live in pancake-flat northwest Ohio)! Any suggestions for that?
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Running hills is mental more mental in an IM vs a fitness limiter -- aka everyone is knackered by the time they get there. But still you can prepare.
I suggest that you plan on one incline run a week from weeks 12-18...this can be your Monday second run..it's a 45' run, with the Tmill set at 3% (to start) but eventually building to 5% in later weeks. Then you will alternate time running up (slower pace) and time on the flats (faster pace)...
Wk 12 = total of 15' time on hills
Wk 13 = 18'
Wk 14 = 21'
Wk 15 = 24'
Wk 16 = 27'
Wk 17 = 30'
Wk 18 = 30'
This way you get some hill time in a solid session, and you can carry that into the rest of your week (it's sustainable, not too hard).
Also, if you aren't already, be sure to include some core work for strength and work on your hip flexors for leg extension on the downhills....ROM is your friend!
Perfect! Exactly what I was looking for. Thanks.