Kona 2010 - Week 2
Ok guys, anyone playing along with me? What plan are you following?
I'm started week 2 of the IM plan today with a nice 3x1mi run before work. Temp was over 20 degrees less than the last few weeks, so even on tired legs I crushed my targets and came in at 5:43, 5:35 and 5:17!
I'm skippng my swim today to go to a Q&A with Chrissie Wellington, but I'll make up for it by trying out a new masters program tomorrow and getting an extra swim in at some point this week.
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You beat me to it! I just now opened up the forum, intending to start this thread.
After IM CDA now 4 weeks ago, I did a 3 week transition, building to 10-12 hour weeks the last two weeks, long run of 1 hour, long bike of 2.5 hours.
The next three weeks (I'm in week 2 of 3 now) are custom work:
Swim twice a week, once in OW, once bulding to some speed work,
Run 5 x a week: two bricks bulding from 30 to 45 minutes, after a bike inerval workout and after the long bike (or as part of a race), one long run building from 1 hr 40 min to 2 hours, one strides/drills session, and one IP session at faster than 5K pace, buldfing from 3600 meters to 5000 meters as intervals of 200-800 meters.
Bike - 2 commutes to work a week ( 90 minutes total), one long ride of 4 hours, and 2 interval sessions, one FTP work and one FTP/30/30s
Last week was 16.5 hours total, with weight room included.
I'll be doing a sprint race (a week ago) and an Olympic distance (next week) during this time. The whole general idea is a 3 week mini-OS of speed/FTP type work, before 9 weeks of IM focused work, consdiering my previuos 12 week build-up to IM CDA.
Starting 9 weeks to go, I'll follow the standard EN IM plan (with maybe some extra biking to and from work), except I may back off a bit on some of the long run intensity and frequency. I felt a little stale in the marathon at IM CDA, and think I may have overdone the run efforts, given my age and recovery needs. I did more long runs than I'm used to at a higher intensity then previous years, and I ran about 7-10 minutes slower than my previous three IMs (although my overall time was fine). In the past, I've done very well with just 2 or 3 runs of over 2 hours before an IM, never longer than 2:20 or 2:30.
From Sept 1-13, I will be in Colorado at 8400 feet, and do my two RRs there. The swims especially will be less intense, as I can't work hard enough in the lower Oxygen. Hopefully, it will be nice and sunny, so my skin gets used to it! Then Sept 29, I leave for Big Island, to finish my last week of work there.
Matt - if you get any good tips from Chrissie, please share.
Trying to get into reasonable shape so I can do the EN kit proud.