2017 IM Canada Week 10- Run durability
Greeting EN IM Canada athletes! THANK YOU Dave, Jorge, David, Patricia and Matt for chiming in last week!!! We are starting to get a group going :-) Who else is in?? Remember the importance of posting here in the forums...the forums are what make this team unique! TONS of knowledge right at your fingertips. Let’s keep it up!
Coaches have developed some great plans and there is a TON of great content in the coach videos and podcasts. This week Coach P. talks about run durability….its SO important so please watch!
Quick recap…..Coaches have 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…….
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.
Saturday Pre-Ride Brick Run: this run, added to the plans years ago, remains a running staple.
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! Check out the wiki page for more info! http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Understanding+the+Endurance+Nation+Split+Long+Run
Remember…..your race day run should be:
Consistent
Smart
Effective
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---
Eat and Hydrate during your workout
Recovery Shake immediately after
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.
Comments
I liked how I felt after the split run last week. I had to move some of the workouts around due to schedule and weather issues but was able to get most of them in. This week I should get in all workouts as scheduled. What I really need to work on/out is the mental portion of such a long event. I struggle with doubts often. I'm hoping these are normal thoughts/feelings as I have been putting in the work. I do trust the process so maybe I just need to shut up and keep looking forward instead of sideways and backwards!!