2016 IMCHOO Training Wk July 11 - July 17
Focus: The Split Run
CHOO CHOOO!!!!!! I LOVED seeing your posts last week about your killer workouts…you all are RAMPING UP!!! Buring a hole in Strava and posting some on social media. Now that we have a laser focus on IM Texas, lets keep that up! It’s FANTASTIC! Remember…… #EN4Keys
This year the coaches made big changes to the OutSeason training plans, adding a significant "run durability" component by adding running frequency. So now as you head into the IM Full plan you will notice the following…….
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Split Long Run: in weeks 9 through 12, the long run is split into two Thursday sessions. The coaches experimented with this in 2015 and found they were able to run both runs a faster average pace and put up higher single day mileage, with less recovery cost vs a traditional one-session long run. Then then enables...
Additional Friday Run: the ability to put in a run the day after the long run allows us to significantly boost the run volume, and therefore the run durability component, of the long course training plans.
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Saturday Pre-Ride Brick Run: this run, added to the plans years ago, remains a running staple.
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Sunday Post-Ride Brick Run: an extremely valuable session for helping our athletes dial in the critical first 4-6 miles of their running race execution strategy
So this week- let’s focus on that split long run and report back on how we do!
Remember…..your race day run should be:
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Consistent
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Smart
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Effective
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Sustained Pace
PACING:
No one run will make or break your race but how you look at pacing will.
Focus on sustainable pace.
RECOVERY:
Set yourself up like a rock star---
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Eat and Hydrate during your workout
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Recovery Shake immediately after
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Compression socks or resting in the first half hour window after. Aim for at least one minute elevated resting legs per mile. i.e. 10 mile run, 10 minutes legs elevated, compression socks and resting.
Recovery sets you up for the weekend volume rides
****** You all are rocking the CHOO forum, keep it up. I’ve already heard from multiple people how much the feedback and daily training discussions are helping. You're building friendships that you will LOVE to have out there on race day. The more you know each other the more you might be able to help, and this is the beauty of EN. We are all one big endurance racing family! If you need ANYTHING from your trusty Race Captain…...I'm here! ******
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Comments
My New Ride - Replacement for my crashed bike. From FELT B-16 to AI 10.....
Get it done tomorrow. I know you can.
Pat, I'm with you on the fatigue.
Last week I only ran twice due to an IT Band flare up at my left hip. I was able to bike and swim, though. It's much better now after not running for 6 days and I'm still stretching it a few times/day. Since I wasn't running I put in 3 straight days of biking: Friday 50 miles, Saturday 103 and Sunday 62. Legs felt heavy Monday but better on today's run. I'm starting to plan for the Big Day this Saturday...it's going to be very hot in Northern VA and I can't find a pool that opens before 8 AM.
I am feeling ok and not too fatigued but I am kinda on auto pilot with workouts.. just do them and get them done for the most part but I have also missed a few swims which bums me out because the only reason i have missed them is because of myself and procrastinating. I am back in MN for this month which I am should be doing more OW swims as I have lake access anytime I want (moved last from from MN to NC and so missing the open water!) but the pool swim is always a mental game for me which is funny because once i am swimming i love it but getting up early enough tends to be an issue or just driving to the pool seems like a total mental challenge! But it is a new week... with a new swim goal.. to do all the swims!
I also have been lighter with the amount of runs on purpose to keep from getting an injury so it is all planned and I know i will be fine if i stay on the light side of the running but still build up the distance and time. I am loving the split runs alhtough last week i didnt split it and had to do it all at one time. I still managed to get in 15.25 hrs of training last week with my second century ride. My Big Day is getting moved to Sunday for me as I was going to do a HIM and decided not to so I could stick to the Big Day plan. I again, am protecting myself from running injuries. Getting so close to the race and I am so far so good.. it is a miracle! ha.
I am excited as the weeks progress and do not feel the dreaded workout time just yet. This third IM, I am lucky enough to work out of my home so I have basically ran in the house and right to my computer all sweaty and noone knows or cares! It has made training that much easier. And I have been able to get extra sleep that i have not with the last two IMs.