Crash Training to IMC / Cramming for Finals
Background
I did IM Regensburg last week, drank beer and ate bratwurst for the last 5-7 days, and will be off to IM Canada in 3 weeks.
Request for EN crowdsourcing and critique
My approach here is reasoned on feeling pretty ‘recovered’ (I’ve done back-to-back IMs, so have a good idea of what this does and does not feel like), and so I’m thinking I can jump back into some blended intensity / volume stuff for a few weeks without digging too deep of a hole. In short, doing no harm, and shorter, harder sessions with a lot of HMP/ABP (but not too much FT stuff). Who knows ... maybe even sharpening up my fitness.
Note one week ‘taper’ instead of two – there’s just not that much fatigue to unload this time around. (At least that’s what my WKO and legs say this morning).
Other elements
Nutrition excellence, massive sleep if possible, daily sauna sessions for heat acclimatization (use time in sauna for 'race visualization’ and flexibility work). All running on track, paths or grass.
Thoughts from the wise EN nation? Here’s how I’d like it to play out.
Week 0 (done)
F Aug 6 Run about 40’ to get legs firing. No specific pace guidelines.
S Aug 7 Run about 90.’ No specific pace guidelines, but include a few strides or run form fartlecs. Think: “muscle memory”
S Aug 8 Bike about 90’ as ABP.
Week 1
M Aug 9 50’ run as 40’ MP. ‘Speed’ swim from EN plan.
T Aug 10 120’ bike as 8 – 12 – 20 FT sets, and remainder as ABP. 30’ brick run.
W Aug 11 60’ run as warmup, strides, and total of 24’ Threshold or HIM pace, preferably 2 x 12’. 60’ ‘Endurance’ swim from EN plan.
T Aug 12 90’ run, including 60’ HMP .
F Aug 13 60 swim as 30-40’ TT. Or yoga and day off completely.
S Aug 14 5h bike as ‘classic’ EN ride, 45 mins race-pace run. (this is probably the most controversial. I like to ride, so I’m going long. As well, I’m treating this as my Fat Farm session … I have overeaten for the last 5-7 days, and would like to have a few days to get the calorie balance back to negative!)
S Aug 15 AM: 2.5 bike, most ABP time. Afternoon nap, then PM 90’ run including 60’ HMP.
Week 2
M Aug 16 50’ run as 40’ MP. ‘Speed’ swim from EN plan.
T Aug 17 90’ bike as 8 – 12 – 20 FT sets, and remainder as ABP. 30’ brick run. OR, 90 - 120' bike tt.
W Aug 18 60’ run as warmup, strides, and total of 20’ threshold pace, preferably 2 x 10’. ‘Endurance’ swim from EN plan.
T Aug 19 90’ run as 60’ HMP.
F Aug 20 60’ open water swim at race pace. Or move swim to early AM Sunday and take Friday off completely.
S Aug 21 3.5 bike, most ABP time. 45 race-pace run.
S Aug 22 AM: 2.5 bike, most time ABP.
Week 3 ‘By the book’ EN IM Race Week (mod: Monday off entirely).
M Aug 23
T Aug 24
W Aug 25
T Aug 26
F Aug 27
S Aug 28
S Aug 29 Race day
0
Comments
Dave - I think you're a teacher more than a learner here. I'm looking forward to a report back on what you actually end up doing, and of course, what the result at IMC is.
I've only done one set of close IMs (last year, 6 weeks apart, but the first IM featured an abandoned run at 10 miles after about 5-6% dehydration/10# weight loss). For what it's worth, here are my thoughts, after reviewing my training schedule from the 6 weeks in between.
Like you , I was surprised by how quickly I was able to get back into a training mentality and even physical capability after the first IM; nothing like an important race date to focus the mind.
I did two long runs of 135-150 minutes in weeks and 3 (out of six), mainly because I had not really done any substantial running for several weeks, considering the aborted marathon. Makes sense for you to consider that Regensberg IM as the long run you need before IMC, and limit your runs to 90 minutes (how far is that - I'd think you might want to get one run of 12-13 miles in during this time).
I did 3 longer bikes of 6 and 5 hours, in weeks 2, 3 & 4. Each was followed by a 30-50 minute run, the later two at the harder paces EN plans dictate.
In weeks 2, 3 & 4, I did a full complement of trainer and interval work for running and biking, per the EN IM training plan.
My swimming in those weeks 2-4 was also what I would usually do at that stage of IM training: 7500-9500 meters in 3-4 sessions per week. One speed session, two session of 4-800 intervals. I was also in the weight room once a week.
Weeks 2 & 3 ended up being 18-20 hours, as I added some extra biking through commuting and Sat Group ride, with weeks 4&5 being 12 & 10 hours, then only 4 hours of work in the six days before the IM. Weeks 4 & 5 each featured a full day off (close to 48 hours, really), and long runs of 90 and 75 minutes, but I kept up the bike trainer and run interval work.
My result was a huge success in the second IM, with a PR and another trip to Kona coming out of it. Since I'm doing the same turnaround this year, intending of course to do a full marathon in the first race, I'm wondering how much I'll have to pull back from last year's schedule to get another good result. So I'll be looking forward to your report!
My final thought is, there is no road map. If you are experienced enough to consider doing two IMs this close together, presumably you have a finely tuned sense of where your body is day-to-day in terms of recovery. My only advice is to pay close attention to those indicators, and step back from any hint of over reaching. Your training base is strong I'm sure, and you just need fine tuning and maintaining the tiredness from long biking, not increasing it.
I suggest that you swap the bike / long run this weekend; would rather you have some time on the legs before you ask them to go 90'.
That would make monday swim+core (and you should be doing core like mad this block)
I would avoid "classic" en Rides, making them instead first 50% steady like .7-.74, then do hard work or AB or negative spill back. Sundays can be hard rides.
take the 16th off, brick off tuesday TT, put swim on sunday AM.
on the 17th do the 120' TT, then on the weekend ride long as listed above, first 50% easy/steady, then ride harder in last bit if you are feeling it. If not just get home.
I dunno, maybe put a motivational quote on the back of your jersey for me to read because that's the only side of you I'll see that day?
Al,
I have a few observations.
1. You=quick recovery & success in stacked IMs; Me=quick recovery & success in stacked IMs; Joe Bonness=quick recovery & success in stacked IMs. All three have beards. Therefore, beards are necessary for quick recovery and success in stacked IMs.
2. I was interested to see your approach to long run training after Kona, and in building up to AZ. I wanted to take exactly that run rebuild between Lou and AZ last year, but busted my toe and wasnt able to run in September and October. Once I returned to land, P had me doing nothing longer than 90' (albeit with much at HMP, so this probably corresponds to the 12-13 milers you refer to). I was massively skeptical about not redoing a 2.0 - 2.5 long run: given that it had been something like 2.5 months since Lou, I thought it would have been absolutely necessary to build up time on the legs again, but the 90' approach worked brilliantly. My theory: for IM, the run endurance (or go-all-day endurance) is probably one of the last things that erodes.
3. You mention that you added days off in your late-stage workup to AZ. Again, ditto. You'll see P inserted a few of these into my original outline in this thread, as he also did last year. I would agree these have much greater resonance in the period between IMs than in the regular season (despite what one's TSS says).
4. Other stuff. If I really had my act and discipline together, I would probably substitute deep water running for one or two run sessions per week in the period between races. Though it doesn't sound like you have any durability issues that arise from running, so this is probably just me.
Craig ... looking at your numbers, I think we might be seeing a lot of each other that day!
Hmmmm, does that mean Hilary Biscae probably shaves?
I've got nothing to add here. Only that I wish this thread had a different subject line. Every time I see "Crash" pop up in the New Thread list I start to panic a little.
Thanks Dave - but astute readers will notice there is no swim pace listed there in my sig - that's for a reason. My plan is to spot you a big lead on the swim and then slowly reel you *out* on the bike and run.
I also just checked the IMC participants, and I think we'll BOTH be trying to hang on to the wheels and heels of EN uber-racer Chris Whyte (aka Lakerfan) for the day. I'm relieved that dude has aged up to the 45-49s this year!