OS Run Volume
OK ... so question on Run Volume targets in the OS plan
I am classified as a beginner as my 70.3 time is slightly over 6:30. My vDot is 36ish, which makes my TRP 10:17.
In my NovOS Beg plan, my target Run Volume is 24 miles. My plan calls for 2 hours and 40 minutes of running. Which is slightly less than 16 miles at TRP. Clearly, there is no way at my vDot or any vDot in the Beginner range that can achieve 24 miles in 2:40
As a Type A personality, I want to hit the Volume goal. But, I also want to follow coach's instructions since I am paying to be Coached.
I believe the answer is "follow the frequency/time/pace guidance, and let the volume be what it is". If not, please correct me.
My comment is this - as a Type A triathlete, having a goal set that can't (or shouldn't) be achieved is (for me at least) counter productive. Can the milage guidance be revised in the OS plans to be more realistic for the target athlete?
Comments
The key thing in the OS is hitting the intervals prescribed at the pace/intensity indicated. Warm-up, especially for those over 40, is critical, but everything else - cool down, time and volume goals - is gravy.
When it comes to training for a specific race distance, you can become more OCD about the volume and distance targets, but for now, frequency and learning how to run HARD/FAST (relative to your current capabilities) is where your gains will come. The OS is hard enough - don't try to go for extra credit. Convert your type A leanings into a focus on nutrition and recovery - things often shorted when we train, but which are critical to being able to do the work day in and day out.
I'm looking at it from this perspective. The Week 1/2 target is 24 miles in 2h40m. The Week 13/14 target is 36 miles in 3h30m. To hit these milage targets in these training times, I have to run a 6:40/mi pace in Week 1/2 pace and a 5:50/mi pace in Week 13/14.
I submit that if I can run between 6:40 and 5:50 per mile, I should not be in a Beginner plan. That looks like a fairly advanced plan.
Again, I am raising this simply from the perspective that putting an unrealistic target in the training plan is counter productive. I submit to the Coaches that having no target is better than one that can't be hit. If someone tries to hit the target, they will be doing things that are counter productive to what the plan is trying to achieve.
Let me be clear that my goal with these targets was not to give you something that you had to mathematically attempt to achieve. As your teammates have replied here in unison, you can see that we don't operate that way.
After all, your VDOT is what it is. You can only run so many miles at that pace according to our plans. Of course there're some people who are outliers -- say very poor cyclists or who are coming back to the bike who maybe fantastic runners -- they might hit that number. But again, that's not the point.
If anything, this number is a ceiling on your running.
My number one job as the run coach here in the OutSeason® is to turn people down. Everybody wants to run more. So you have your plan, but what you don't see is that many of your teammates are also running on Monday and Friday for "bonus" miles. This isn't because of some arbitrary target I've set, this is because they are Type A Triathletes and cannot be stopped.
My goal is to keep them under achieving now from a volume/speed perspective, and have them focus instead on consistency.
In your case with your run fitness, you would have to run four hours to hit that twenty-four 24 mile target. If you told me you were going to do that in eight 30 minute runs spread out across your week, I would be fine with that. Just like I'm fine with your teammates doing that.
I am not fine with you running in zone three to hit that number.
Again, thank you so much for this opportunity to talk about the role of this run target. Please go forth, and spread the word!!!~ Coach P
Patrick - Thank you for the detailed response. I have a better understanding of how to approach these goals now.