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2017 IM Arizona- Week 10- Run Durability

Laura BeckerLaura Becker
in Ironman Arizona

Greeting EN IM Arizona athletes! HAPPPY LABOR DAY!!

THANK YOU all 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!

EN 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! ******

So how was your weekend of training??? 

Comments

  • jimmy augustinejimmy augustine
    I'm 1hr away from my first 1000tss week of his build. Gonna run later today. Greatful for slightly less hot weather in south texas (can't call it cool) and the fact hat for the moment my whole family is out and about and I can lay here like the 90yr old man I feel like at the moment.
  • Rodney PoeppingRodney Poepping
    It was a good week. the split run will take getting used to but overall it wasn't to bad once I got started in the evening :) I feel like my nutrition is starting to get dialed in. I look forward to my big day next week to check my gains. I hope everyone has a great week.
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