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2017 IM Louisville Week 10- Split Long Run

Laura BeckerLaura Becker
in Ironman Louisville

Greeting EN IM Louisville athletes! THANK YOU for chiming in last week!!! We are starting to get a group going :-) I am excited about the chatter going on!!! 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!

Coach has 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!

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.

****** Remember we are all one big endurance racing family! If you need ANYTHING from your trusty Race Captain…...I'm here! ******



Comments

  • Jeff KaneJeff Kane
    In it, to win it! All WKOs on target this week! Looking forward to split long run tomorrow especially since the temps have been a bit cooler here in SC.
  • Paul CurtinPaul Curtin
    This week will be a total hack with two client site visits.  Tried for the planned Z4 and Z5 stuff on the bike today but it just wasn't there; switched to 10 x 2' Z3; felt a lot better by the end of the WKO
  • Derrek SanksDerrek Sanks
    I was with you @Paul Curtin. I made it through the Z4 intervals and bailed after one Z5 interval because it was more like a Z3 interval, LOL.  Since I did my Big Day on Sunday, I don't think I was fully recovered.  Anyway, feeling the fatigue in the legs so I might take a day off before this weekend. 
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