IMAZ 2016 Training Wk 9/5 - 9/11
Focus: The Split Run
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 AZ -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...
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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 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
Finally decided to start the hard bike focus program this week (will be able to do 3 rides only), I feel my body is rest from IMMT and my mind was more than ready to resume training. Add reading all those IMWI race plans and you got recipe to get high mojo.
Did 3X8' @ z4 followed by a 15' brick.
I will be on business trip for the rest of the week, there is a lap pool at the hotel and running in Toronto is fun.
Should be able to do 2X 150' ABP rides this week end, hopefully I will receive my new wheels while away.
For those who are on their first race of the year, I cant praise enuff about split runs! Those runs really helped me bring my run to where it was for IMMT and really looking fwd to resume that fitness.
Also, do we need how many EN peeps are racing IMAZ ?
Time to reboot and get back on plan. Tuesday should be per plan and I hope to do my Monday work on Wednesday. We'll see how that goes.
Community pool open 1-5 so got 2500 yd (Garmin miscounted and says 2350 on strava). Did tempo trainer descends, keeping SPL consistent. I haven't swam below 1.2 (sec/stroke) in a very long time and a considerable amount of time much slower. I have worked very hard on form and timing. Sadly, I don't feel any faster but my enjoyment of swimming has escalated and I am much more relaxed, less fatigued, in the pool
Hill running is really a good thing, that helped me alot for IMMT, I live not far from the big (LOL) only Mountain in Montreal (220M of elevation) and I did that climb weekly starting in November 2015 to June 2016, that helped my speed. I'll do the same for IMAZ since its flat course
Got my run in early. Daughter dialed up a 330 wake up call - somehow she snuck into my bed, then provided said wakeup call with a fist to the chin. Hehe. 45mins with 2x1 z4 on the dread. Lots of Z2 time. Ankle is basically cured (knock knock). The cold/wet weather came back to Seattle area last week so will be logging some quality time on the trainer. Thinking of an early xmas present to myself in the form o a kickr to help make the time go better?
Good luck folks.
I got today's bike and run completed. I missed my pool session yesterday, trying to figure out a schedule that works. The pools are always full at night with swim team and lessons.
I got my run in this AM and I'm switching in a bike session instead of a swim so I have time to get my bike changes tested prior to a local HIM this weekend. I'm switching extensions and clips in an effort to get a little more long-haul comfort. The plan is to make all of the changes and then get in an hour on the bike to make sure nothing needs tweaked.
The weather forecast for the weekend is 90 on Sat and 75 on Sunday. Of course the race is on Saturday, so that should be interesting! I'll be sure to remember my race-saver bag for ice.
The short work week is really messing with my mental clock. It's hard to believe tomorrow is split run Thursday already. Yikes
Got the 70' run done, then Tuesday makeup pool session done along with core. And now time to post and leisurely lunch before my start.
Yesterday am got 45' bike done-1x10', 1x12' @ 1.0(-1 each). Skipped the VO2 and did 25' BRIC. One of my goals is to maintain run frequency, even if only my 1.6 mi loop.
@ Gary-doesn't it suck we live in this gorgeous climate and the outdoor public pools are so limited? I'm too often in the chlorine toxic indoor pools at LA fitness
@Clark-good luck on the race this weekend
@Doug and Francis-wish I liked hill running more. I Don't do much of it
Did 40' run his AM and hope to hit the pool after work. I had to change course at end as a a coyote was on the path, staring my pitbull Emma and I down. I didn't have my pepper spray with me so didn't want a challenge
I got down to my parking spot at beeline and Shea at 0530 with plans for a full 4 hour ride. Set up bike and couldn't spin the front wheel freely. finally figured out in the dark that break pad was off. So back home. Since now my day became a drainer ride In Climate control, I did the run first then trainer road 2hr Boarstone 3@.78(the two 15'@.85 I could only hit -5w each) then 2hr Boarstone 2@.75. Able to watch a bunch of webinars for certification program. Hydration and nutrition went well.
I have a conference tomorrow at 8, so planning on 2hr Boarstone again.
Great EN group pic in Wisconsin. Let's make sure to get a good IMAZ pic!!!
Yesterday was a 4X4' @ V02, that was hard, HR in the roof. 2 weeks taper, race week and 3 weeks transition built a hole in my fitness and I feel it. But im confident it will come back fast !
Specially I am really starting the hard bike focus that Patrick built for me.
My new wheels arrived last Friday at the office, will get them tomorrow, so looking fwd for the new disc!
Yesterday, I did 5.5 hours on my longest ride ever. Trying to figure out the correct wattage that will set me up well to run. My biggest problem is my shoulders/neck hurt when staying aero for long periods.
@Besty, where do you park for the Beeline? The gas station at the South end? On my side of town, I ride the Sun Valley Parkway. Its pretty flat, long and traffic is minimal at all times. It has two lanes and a wide shoulder. I would like to get over there to actually ride the course. I belong to LTF. Their pools are great one inside and one outside. The problem is when I get there in the evening, they have both of them FILLED with kids on swim team or lessons/practice. I have some guest passes if you want to go use it.
I forgot that I signed up for the Tempe Tri Oly for next weekend, so I'm not going to get a long bike in next weekend.
Once this is completed, I will jump into the IM plan during week 13, which is the big bike week, as a finale for my rebuilding project.
I remain in swim denial. Will keep stealing time to try to get 2 in a week.
Best to the team.
DS
6X1' @ 120% and didnt feel trash as yesterday, even went for a quick brick.
Tomorrow is my official "jump back on serious training train" - so happy !
I'm in the same boat. I can't do the big tri work this coming weekend as I'll be traveling with nowhere to swim. As a result, I loaded up a local HIM the day before yesterday and I'm calling that my big tri day. The race was fun, and much harder than I expected. The bike course had ~4800' of climbing and I found myself standing and pushing 300+ watts on several hills. The run was interesting also as the sun stayed out and temps hit 90 degrees f. Long story short, I managed to run my way into first in my AG for my first ever AG win.
This week should be just as interesting as last: I'm traveling Tues - Fri for work and then Sat - Sun with my wife. The weekend will be good since we're headed to a charity ride, but the mid-week travel is going to be tough for training.
Keep up the good work!
@Gary-the iconic 'gas station on Mcdowell& Beeline' is CLOSED! Last weekend they were fencing it off and I was told closed for a couple of months replacing the tanks. Since I live in Scottsdale I park in thr strip mall on Shea just before the Beeline. There is also the casino 2miles north of Shea-that's where the other gas station is for water stop. We often ride 10miles north of Shea (road to lake saguaro) which makes a 42 mile loop.
@ Doug-I hear you about the 2IM/year burnout. I know I can't do it, and therefore, have never tried. I haven't even done an HIM the last few years-only 12 weeks/year of endurance. That's it.(and I'm struggling a little also with the mojo to 'get it done' but so far have found it). I've gone from JOS to various focuses or get fast programs until now. It sounds like both you and Francis have plans forming to get back in the groove. Adequate rest then build on the fitness base you have!
I got a 2 hour .75IF trainer ride in yesterday before an all day conference. And, for second day on trainer, that .75 felt like my ABP.
I To am traveling fri-sun. I have Thursday off too so am planning to make that big day, Friday rest day and long run Saturday.
Keep up the work all!