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Steven C's Season Plan

steven cummingssteven cummings
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Hey Coach,

I had my season road map created late last year and somewhat moved race dates around.  I ended up racing a half iron on May 22nd which drove some changes.  I'm still doing IM Louisville as my A race but dropping a half iron (lake logan, NC) that i had planned for August.  Right now I dropped back into the Get Faster Plan ending on 7/17, should I do that?  I am running a half marathon on July 17th in Napa so just considering it a training run.

Also, I want to crush my IM run.  I was hitting the out season mileage over the winter and also in the get faster plan in early spring.  Should I continue to ramp up the mileage now?  I've somewhat backed off after the 70.3 race.  

Thanks,

Steven

Comments

  • Coach RichCoach Rich

    Posted By steven cummings on 08 Jun 2016 08:43 AM

    Hey Coach,

    I had my season road map created late last year and somewhat moved race dates around.  I ended up racing a half iron on May 22nd which drove some changes.  I'm still doing IM Louisville as my A race but dropping a half iron (lake logan, NC) that i had planned for August.  Right now I dropped back into the Get Faster Plan ending on 7/17, should I do that?  I am running a half marathon on July 17th in Napa so just considering it a training run.

    Also, I want to crush my IM run.  I was hitting the out season mileage over the winter and also in the get faster plan in early spring.  Should I continue to ramp up the mileage now?  I've somewhat backed off after the 70.3 race.  

    Thanks,

    Steven

    Steve,

    Stay in the GF plan until you're 12wks out from IMLou, then drop into the IM plan, setting it to end on Louisville. And if high run mileage is working for you, go ahead and keep that. That said, volume via frequency (ie, running frequently every week) is more valuable than focusing purely on volume and getting that via a few longer runs each week. 

    Good luck!

  • steven cummingssteven cummings
    I'm in week 11 of the ironman plan on Saturday i have the 1 hr swim, 4 hour bike, 1 hour run on tap and Sunday off. It looks like I'm going to have to be out of town the following weekend (week 12) for work where i have a 4.5 ride 40 minute run and 3 hr ride sunday. Would it be wise to add another bike in on Sunday of week 11 since I might not hit any bike volume on the weekend of week 12? Or is there a better way to adjust week 12 to get some bike volume in earlier in the week?
  • Coach RichCoach Rich

    Posted By steven cummings on 02 Aug 2016 05:25 PM


    I'm in week 11 of the ironman plan on Saturday i have the 1 hr swim, 4 hour bike, 1 hour run on tap and Sunday off. It looks like I'm going to have to be out of town the following weekend (week 12) for work where i have a 4.5 ride 40 minute run and 3 hr ride sunday. Would it be wise to add another bike in on Sunday of week 11 since I might not hit any bike volume on the weekend of week 12? Or is there a better way to adjust week 12 to get some bike volume in earlier in the week?

    Hey Steve,

    Sorry it's taken me a while to get to this. The short answer for adjusting training plans for weekend travel, etc:

    • Go "bike heavy" on the front end of the missed training. However, since this will usually have to take place during the week so repeating the scheduled interval session is probably the best, most realistic option.
    • Then run frequently (go run heavy) during the trip.

    Finally, don't sweat missed volume at this point in your training. Life happens, do the best you can and move on. Good luck!

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