2017 IM Louisville- Week 14- Time for Run Focus
Week 14- Run Focus Week
Alrighty folks- how ya’ll doin?!? Let’s all check in and hear how things are going! Things are certainly ramping up, CTLs goin up and ya’ll are ROCKSTARS!
So coach declared this a “Run Focus Week”. What that means is if possible, aim for a few more than your "typical" week by either inserting another run day or adding a small amount to every run you do. HOWEVER- This is entirely optional, it simply plays into their separate build / taper approach for managing fitness by discipline across your Race Prep phase.
In saying that, as we start the week- check in with yourself. How are you feeling? How’s your body handling the training stress? Make sure to watch this weeks videos- LOTS of important information about the critical volume push and where to put the long run in the final weeks. (Located on the right side of your Training Plan page).
There is some EXTREMELY important and valuable information about smart training.
Alright Louisville Crew-Make sure to post in the forum or social media so we can see your hard work this week. Make sure to tag EN and friend your teammates (and me, if you haven’t done so already!!!) This is hands down going to be an awesome group of EN'rs and I can't wait for you to crush it. Go out there and make us proud!
*** SPONSOR OF THE WEEK:
STRYD: Running with Power. Code: endurancenation Discount: 20% off until January 15, 2017 then 10% off going forward. |
Comments
Also, looked at the videos and they are awesome!
First half will mostly be to keep on my recovery, my mind "thinks" I am ready but I havent really tried it, so basically 2 swims, one 60' on zwift and about 60' of bike commute.
Today I tried the IMLV course on Zwift, I like how its build by intervals and I think that's something I need to explore when I'll do the long rides (week 15 and 18) by having the numbers in front of me, it will force me to hit those targets.. BBS is really something I gotta dig into it this week.
I plan on resume serious training on Wednesday, will not ramp up the run at your level but plan to be back at 6/week frequency.
Taking a day off this Friday for the long week end, I plan on doing a 100KM bike ride with a 3K swim just before. Sunday & Saturday will be off as I have family commitment that I cant put aside.
@Francis Picard - Take a look at @Coach Patrick post on his Kona training. He and You are on the same time line. @Dave Tallo had some good comments in there as well.
I even thought of driving down to Louisville to see some country ! but the ride back will be painful
As for Dave's comments, I am on the fence of the last big week.. I usually do it in the front of the week instead of the week end as such it gives me more rest time before race day.. but dont know if that keeps me sharper.
My main worry is regarding doing the last long run, my mind wants to do a long one, my body tells me its not a good idea - anyway we will see when we get there.
Fwiw, my longest run between IMCanada and IMLou will be 90 minutes (and I'm taking a "run focus" in this build).
I agree with the you on the long run, its only for confidence, for me, the time would be better invested into the bike
I believe @Derrek Sanks was interested as well.
Wish I knew about the 22nd weekend, I will be finishing up a altitude camp in Colorado that week..
Good to see some chatter here!
But on the downside, I tweaked my right inner thigh muscle during part 2 of my split long run. I've never done this before. PT said it isn't a pulled muscle and gave it a good massage. This week will be a very light running week vice a run focus week. I'll make up for it by doing more swims and longer rides.
Due to travel this Friday/Saturday, I shifted this week's workouts one day to the left and hope to get in Saturday's long ride early Friday before leaving.
If the road trip doesn't work, here are some notes from a recon trip last year: https://endurancenation.vanillacommunities.com/discussion/21645/im-lou-bike-course-recon-notes
And I assume you'll do a recon ride during race week. Here's a good route that Ed Eovino and I rode on Thursday; it covers the area around Ballard School Road: https://www.strava.com/routes/6538075
We could add an early segment to cruise west on 42 to Prospect and back; or maybe add that to the Sunday ride
Thanks for the share ! that a nice indication for me, I never rode the course, looks like a few hills down there !
Just compared with IMMT and its almost 250M less of climbing
The planned swim was shortened ...
https://youtu.be/GMvt2XCgCsg
... and did a swim-run brick instead of trying to bike outside ...
https://youtu.be/KfdH0_d1A0A
... fortunately it's a long weekend so there will be more chances to salvage a decent RR. Next up: I'm going to take a nap and reboot with a new plan
https://youtu.be/jgMVZgBfrl4
@Jeff Kane - You're killing it! Nice work.
I had to alter my week. Did a 2.5 hr ABP ride on the trainer Friday, they went out of town for a day. On Sunday, I'm planning a swim/5 hr ride. I also took off from running all week due to a slight muscle strain...I'm about to test it out tonight.
Here's the update from Race Rehearsal Day 3:
https://youtu.be/3w1lHGucsoM
Time – 30.25 hrs
TSS - 1772
Swim – 19,584 yards; 4wkos
Bike – 4 rides, 303 miles, no FTP work, rides could have been better quality, too many admin/pee/email stops
Run – 50.4 miles – 5 runs (2x14 miles including today’s rainy run)
Stick a fork in me, big tri week dun!
this brings us back to a normally scheduled training week next week!
@Paul Curtin, nice reporting over the weekend. Taper well and I'll be watching you at Choo!!
@Derrek Sanks -- I see from Strava that you nailed the swim-bike workouts today; great work!
@Scott Dinhofer -- dang, that's like a pro triathlete's week ... incredible volume ... 1772 TSS is crazy!
@Sabra Gonzalez -- you had an awesome week! Definitely take the rest day; the ROI from rest will pay you back tenfold, especially with the RR weekend coming up
@Jeff Kane -- I think four hours on the trainer is worth at least five outdoors; way to get it done!
Still working through the achilles problem so on the elliptical. I got in a lot more time this week with a 2 hour session on Thursday. That was torture but not as bad as I thought it would be. Kept thinking, 2 hours here is nothing compared to race day, just keep going. Got in some walking as well. I can walk with minimal pain and the elliptical is pain free. Still waiting to run as I have started back to early before and
Also got in a couple decent swims, a 95 mile ride on Saturday, and 25 mile ride on Sunday.
All in all it was a good week for me. My best take away from the week was that I felt really good for Sunday's ride and was able to ride fairly strong for me. Last week I rode 75 on Saturday and when I went to ride on Sunday it was tough. I cut it short and struggled through 20 miles. So it was nice this week to feel good.
Looking forward to this week. Not going to make it to Louisville for the camp week but I have found a great 28 mile loop from my house so I will be doing 4x28 on Friday so that I can reload at the house. The climb per loop is 1,042' so 4 times will be 4,168'. Not quite Louisville but it lays out pretty close to the middle section of Louisville.