Maximizing race day on sub-optimal IM training build

Jeremy Behler

Paging @Mike Roberts and any others that have found success in eeking out the most from sub-optimal training.  

Background - I signed up for IMLP a year ago knowing it was a key race, 20 year anniversary of IMLP, and would be two years since my last IM.   I had a solid year in 2017 racing 70.3 and my OS went well.   My build has been inconsistent due to life changes, lack of motivation, and recently injury.   I have moments that inspire confidence (Al camp 3 weeks ago) and others that breed doubt and concern (seeing my 114 CTL this morning 4 weeks out from the race.   The main issues started during a long run on 5/31 (3 days before leaving for Al camp) when I hit a curb wrong and turned an ankle 7 miles in.   After dusting myself off and stretching I continued for another 8 miles and still managed a decent 15 mile run.   The next couple days my ankle was very swollen and sore and I didn't know if I'd be able to run in the Ragnar Ultra 10 days later.   The cycling at Al Camp went well...I did over 550 miles including one massive day of 209 miles.   Felt good and no pain.   I decided to run the Ragnar and while the ankle didn't feel great (despite 10 days off running) I managed  to run reasonably well over the 29 miles of running in 24 hours.    That week my CTL climbed from 119 to 135 thanks to a massive dose of volume .   It was a confidence builder.   

The next week I had to travel to Europe for three days.  I took two days off, did a swim, and while in London got in an 11 mile run.  The ankle was still very sore and I muscled through the run but it wasn't great.   The entire week after all camp I had an aggregate 3 hours of training and the CTL dropped to 121.   The following week was IMLP camp.   I arrived Thursday, rode 110 miles both Friday (preceded by a solid 2,200 yard swim) and Saturday (including a 3 mile brick run on Saturday at a very good pace.   I ran 16 miles Sunday that felt reasonably good and had a solid pace in line with other IM long runs.      That said, my ankle is still not 100%.   It is still swollen and the pain has transitioned to below my heel.   Every morning when I wake up it is stiff and sore but after being on it for an hour or so it loosens up.   I have a spiked ball that I roll in on that seems to help.

Then to this week.  After a day off on Monday I did an 8 mile run on Tuesday.  Legs were still very heavy.  I decided to take Wednesday off.   This morning I planned to get in 14-15 miles..woke up at 4:30...ankle was super tight again.  Got dressed and went to leave but couldn't loosen up my ankle so decided to bail on my run.   I may try to run tonight and give my ankle/heel a chance to loosen up, but I don't think I'll get in 14 miles.   The good news is I am off all next week and visiting family at a lake so will get in two more solid 100+ mile bikes this weekend, plenty of OWS, and hopefully lots of shorter runs with hopefully 1-2 more longish runs.    I have done a few 15 milers leading up but as of now last weeks 16 miler is my longest run (and may be come race day as well).

My PMC for previous races was a steady build...more peaks and valleys this year with a clear down trend since early June.   



I've compared my volume in total and by discipline.   My biking is in line with builds  Kona (2016) but my running (injury) and swimming (motivation) are both well short (Currently in Week 4 with 250 miles biking planned this week)






Any thoughts/experience to share?  I've been at this game long enough to know this isn't the end of the world, but am realistic to know that my chances of another KQ with this training are quite low.   On a positive note my body comp is where it needs to be and I'm at race weight.   The run has typically been my strength and I know I can run 16 miles in relative comfort...if I'm at that place on race day I can dig deep for 10 miles.   I believe @Mike Roberts has a similar run build leading up to IMLP last year and had a top 10 finish.   Any other thoughts or input?

Dave Tallo

What jumps out at me is your excellent use of charts!   Then what jumps out at me is you should turn off your computer, stop the data crunching, and just train your way to the race.   Different answer if you posted 4 months ago, but now, that's where I would put my mind and body.   

Honestly, we're like 5 or 6 weeks out from the race, and the race day difference between highlight prescribed training that comes from micromanaging TSS with benchmarked performances etc etc, versus training by feel, is probably going to be +/- 5 minutes either way come race day.      Not because your prep has been boogered ... instead, because you know what you're doing with enough preps, builds and peaks under your belt to arrive at the start happy, rested and tapered, and without the very high signal to noise that I think the data is giving.   

If I were you, and even if it were a high-stakes race that you were trying to KQ / make things happen, here's what I would do:

-start your taper when you know you should start your taper  

-have a big week next week, but accept that you won't absorb big work after that in time for it to make race-day difference

-in that time, do two sports each day, some days long, others not, and because you're in the window of specificity, tailor them (terrain, effort) to how you will race

And I'm serious about the data.  Jeez, for shits and giggles, I would actually suggest putting your Garmin in your pocket every time you train just to collect data (and d/l it after the race to see exactly what you did), and instead, get an old-school Timex Ironman with a "start" and "Stop" button to carry you into race week. 

Maybe not the answer you were looking for, but certainly what stands out to me.        

 

Dave Tallo

The other thing is ... to borrow from Couzens ... at your level, Ironman racing is essentially a fuel burning contest between very aerobically fit people.  I think you have developed and proven the 'aerobically fit' part and your go-all-day Ae is going to be only slightly variable between following a holistic* approach (*I hate that term here) or a precision approach.   As much as we hate to use the term "base" in the reverse-periodized EN world, that's where the  money is at your level, and its something you have deeply, and will be the major contributor to your success.  

Continue to get your body's oxidization part nailed down with continuing longer work, and you're set**.  

**And by Set, I mean you're able to get to mile 13 of the run with adequate fuel to claw and scratch away for another 13.1.       I would bet that if, using model A, you were to do a whack of long runs from here until race day, the experience of those last 13.1 - in terms of RPE, suffering, pace, and everything else that comes into play, will be no different than using Model B, where you did not run one inch further than 13 miles from here until race day.      And having seen you in claw and scratch mode at mi 19 of an IM, I have no doubts that this is in your skillset.   

 

  

Paul Curtin

A Screenplay
"Saving Private Behler"

FADE IN:
The camera pans the parking lot at Sargento World Headquarters.  A crowd has gathered outside.  Pan up and zoom to the roof of the building.  A man is standing there looking down.  He's holding a stack of papers.  He seems despondent.

Officer Curtin (speaking through a megaphone):
"Put down the papers, and back away from the ledge.  Everything is going to be just fine"

NEXT SCENE - THE PODIUM AT LAKE PLACID:
Camera zooms in to Mr. Behler accepting his age group award and Kona slot.  The crowd goes wild.

THE END

Paul Curtin

2016 was one heck of a training year @Jeremy Behler.  You put up pro-type training numbers ... and it's quite possible you never see another season like that.   Even your volume and CTL for this year, which you may think is sub-optimal, was higher than what I had going into Louisville last year

To me the biggest wild card is your ankle.  From seeing your runs on Strava your speed is clearly there

Al Truscott

You asked for "thoughts/experience"). OK, my relevant story, which you may have heard before. 2011, three years into the AG. Training for IM AZ, after getting 3 straight AG wins, along with course records in 09 &10. So looking back at my lifetime peak training #s. Do the very first Al Camp in Sep/early Oct. Get home, assume I'm uber-fit, and try one of those long runswith 3 x1 mile @TP we were doing back then. First interval, BAD pain,like plantar fasciitis. First time I ever stopped a run and had to walk (4 miles) back home, hobbling all the way. No running for 8 days, then for the next 4-5 weeks until the race, just did shorter (<8 miles) slower (nothing under 8'/mile) runs. Heel hurt every time I ran, and when I didn't.

Race day, i had a competitor who caught me on the bike and we went back amd forth within 2 min of each other from there to T2. I came out ahead, and, lo and behold, NO PAIN when running. I think my mind was elsewhere. Long story short, he passed me again around mile 13, but I RE-PASSED him about mile 20. Went on to win, with a slower time than before. 

I don't know what the secret sauce is, all's I'm saying is...success is possible even if your build up ain't perfect. Two days ago I listened to Patrick's talk on taper. Quote I glommed on: "Uber smart will beat uber-fit every time" Or something like that.

Don't compund the problem by thinking you must run long again before the race. Get to the start line as healthy, smart, and bike-fit as you can.

Jeremy Behler

Thanks All!

@Paul Curtin that screenplay made me laugh out loud.   While maybe more of a fairy tale I still appreciate the sentiments.   I'm surprised your CTL was that low for Louisville last year....you put in some serious training leading up to it.   

@Dave Tallo good points.   I don't micromanage my CTL but I do pay attention to it.  I also get that my base and experience will prove valuable.   And lastly, I don't have any intent to overtrain and try to squeeze in last minute fitness too close to the race.   I recognize that for the first time I will toe the line for 140.6 with my training not where I want it to be.   That's not to say it won't be enough...it will.   And I'm keenly aware that a bad race for me is still a pretty darn good race in the grand scheme of things.   But when you set a benchmark and see yourself slipping it's hard to come to grips with.    And I love your idea to step away from the data, charts, and metrics.   I really do.   But I just can't .   It's how I'm wired and also what holds me accountable.   If I just went by feel I would never get my WKOs in because when that alarm goes off at 4:45 I NEVER feel like getting out of bed to run vs. sleeping in

@Al Truscott I had forgotten that story...thanks for the reminder.   My base/experience and the fact that I've been good at racing smart and extracting every bit of performance out of my race day fitness is a huge confidence builder.

Dave Tallo

I hear you about the stepping away from data ... but damn, it's liberating.  Like wearing a speedo or growing a vacation beard.   

Mike Roberts

JB,

Honestly, you picked a perfect race to come into with sub-optimal training. Not kidding. The swim is basically an easy pool swim. Perfect water, wetsuit, no sighting required along the cable. Not many break 60, but you’ll be right there. Get in a couple of RR’s, and the swim is there. You have the bike. It’s an easy course for those near 4.0 w/kg, with the right gearing (I used my 28), and EN smarts. Unlike AZ or FL, where I want 5-6 centuries to train the neck, back and hips so they aren’t tight on the run, the LP bike is so varied in terrain that I had no back/hip stiffness after doing a single century in prep. Most of the field will royally screw up the bike. And given its profile, I bet 80-90% of the LP field puts up 300+ TSS. And that makes it too hard to run effectively on any course, let alone this one. Your run volume will make the last 6 miles tougher than usual, but that’s ok.  But, again, the constant up/down on the run allows you to use more muscle groups, which will benefit you.  To me, swim as hard as you can, ace the transitions, ride 5-10w low on the bike and ninja your watts (you will get passed on the two 16-mile climbing sections), take advantge of the downhill first 6 on the run, then get to work.  The field will naturally come back to you. I didn’t run anything special last year, and I passed a lot of walking 45-49 calves, and finished 10th. Lot of top guys will have already KQ’d, so there are roll-downs. It went to 7th in my AG, leaving me 3 or so minutes out. And I can’t S, B or R like you. Finish strong, taper smart, get confident and execute. The rest will take care of itself. 

MR

Gordon Cherwoniak

@Jeremy Behler

The best piece you have is a long history in the sport and you can absorb the work.  If you to take Dave's suggestion and do a big week then utilize the final time to ramp up your swim if needed.  I've found, at my slow pace, when I don't get a minimum level of swim work in it does effect my day. 

Bike you have the training in and Al's camp has given you a good boost. 

For the run, while you are in another stratosphere to where I am with you base fitness getting in some running you can finish strong if you execute to your should not what you could do.  My experience in 2017 I had a long run of 14.5 miles with the biggest week around 23 miles and with EN execution ran most of the marathon 

My 2nd half of the marathon was 6':46" slower miles 19 and 20 were the tough ones mentally and I lost it a little in there.  So it will be tougher than normal at some point be mentally prepared for this.  Finally as you are racing for a slot at some point you will have to make that decision to push just remember to save something for that final uphill from the bridge in to town on the 2nd lap.

Dave Tallo

@Jeremy Behler - I was thinking of your thread again, and remember posting this last year.  Although the timing is off, it might be useful in your circumstances.  

https://endurancenation.vanillacommunities.com/discussion/23347/a-nice-alternative-to-im-week7-8-long-run-and-ftp-workouts#latest

matt limbert

@JeremyBehler - I feel like the junior member here.... And I also have an affinity for data.... But if you can't let go of the data, then at least step away from past comparisons - in any form and at any time. Use that same time/energy to plan your race execution. You have plenty of fitness. How will you use it? How do you bring current Jeremy to LP ready to race? You know how to do that. You knew that was the right answer when you started this post. WSMs - Mike, Dave and Al said it all with taper and race tactics/strategy. I bet uber smart Jeremy beats uber fit Jeremy every time. 

tim cronk

@JeremyBehler
I'm late to the party and your only 2 weeks out.  The only thing that bothered me was " lack of motivation" but I somehow believe this is not really the case. This "On a positive note my body comp is where it needs to be and I'm at race weight. " is going to be your secret weapon.  The rest is just a bunch of OCD worrying about CTL which will all go away at the start.  None of those guys you are crushing will give two shits what your CTL is!  You are the poster child of my good skill wishes!

Jacklyn Moore

Just a thought. How about trying a night brace for your foot? It isn't the comfiest thing in the world but it might help with the morning tightness. 

Jeremy Behler

Thanks all.   Had a good week last week with great bike volume, and some decent running.   The run isn't where it needs to be but I have more confidence.   Taper time baby!!!

scott dinhofer

I can't add much to the very smart people up there. I think @Mike Roberts comments about the course were spot on, with some changes. The bike course changed this year to the new "old" course. This breaks up the 16 miles of climbing from Jay to LP and shortens the TT section by moving the long out and back up after the first set of climbs. This is good for Wicked Smart riders like you, it makes the course more IM-Mooish by making you have to think more. 

as for the run. the BEST advice for this course that plays into what @Dave Tallo & Roberts have told you above is what @John Withrow wrote on my race plan last year - "The second turn-around at the end of River Road is your "go" point...   Even though your are all-in on KQ, your real race starts there...  Get there as smart and fast as possible, but your race for final position really starts here...  This means the last time up the hill to the ski jump will suck.  Don't walk at the top.  Turn your brain off and just f-ing run!  Townie hill will REALLY suck this 2nd time around...  Catch the guy in front of you.  Don't walk your HR back down here...   HR be damned at this point...   And after the turn at the top of Townie hill, continuing to go uphill all the way to the brewery will suck, suck, suck.  Catch the guy in front of you.  Do not listen to your legs at that point. Do not walk and do not slow down.  If it doesn't hurt, you're doing it wrong. Your world view should get very small here...   The last out-and back is hell, but the KQ slot is on the line... Skip these Aid Stations.   Sprint the f'ing stupid oval that is between you and the finish line.  They have great medical staff at IMLP, somebody else will clean you up after you fall across the finish line (ask me why I know)!"

Good luck.. weather, mental state & how much sleep I get or don't chasing Cronk around the woods of VT might even get me to the side of the run course to shame you into working harder! will be watching virtually or in-person, You are going to have a race for the ages!

Shaughn Simmons

@JeremyBehler

I have had the exact same injury you are dealing with.  When you roll the ankle, it stretches and sometimes shreds the Peroneal Tendons.  There are two of these on each foot.  They attach lower calf, run under ankle then under the foot.  This is why the ankle swells and the underside of the foot will hurt when irritated.  Tendons themselves do not receive blood flow like muscles and bones and do not heal on their own.  If they are badly damaged or snap, a cadaver is used during an operation to replace the bad tendon.

I have one leg 1/4" shorter than the other causing the shorter leg to not land flat.  My high arch and shorter leg promotes ankle rolls, especially at higher speeds when I am not paying attention to form.  I rolled that ankle multiple times.  The last time, and most damaging was 6 weeks out from IMCOZ in 2012.  Under MRI view with Ortho Surgeon I was told that one of the tendons was like a shredded rope, and that I would not be running at IMCOZ.

After one week I introduced pool running.  I inserted a pad in shoe that cocked my foot inward and I was careful to leave all speed intervals out.  My ankle swelled often.  During IMCOZ, I ran the entire marathon, finished with an ankle the size of a baseball but no snapped tendon.

I elected to avoid the operation and train myself to run differently.  My Z4 is now ~7:15 vs. 6:20 but I am ok with that.

You are physiologically much strong than me, a veteran IM.  I recommend you take on this IM, recognize the state of the vehicle you will be driving during race day, employ your experience and smarts and have a great day with no pressure to KQ.

SS 

Daniel Ballin

After yesterdays awesome performance by @JeremyBehler I was directed to this thread - looking forward to @PaulCurtin movie as his prediction was spot on.  I think we have a fortune teller on the team.   Congrats again Jeremy! 

Jeremy Behler

Ok....you can all say "I told you so"!!      

Race report in process...but this thread is a great example of how we keep each other honest and objective.   

Coach Patrick

Thought #1 -- TEAM...you all nailed it. 

Thought #2 --- DAMN...sure is easier to coach someone else than yourself, huh?