Fall/Early Winter Run Focus Questions
In light of recent threads, as many of our athletes are aligning with similar objectives through focused running period, I would like to add some of my own questions as a number of us can learn from your suggestions.
2010 is done. I start OS on Jan. 3rd, 2011. Running needs focus between now and OS start. Here is the background:
39 years old, 5'9", 152lbs, 5.3% body fat , one achilles injury last January, self induced, no recent issues
Last two Octobers 5k stagnant at 19:25, last Nov. half mara at 1:29, no swim, bike or run season breakthrough performance during workouts or races. Relative placement always the worst in running. The only exception was 09/19/2010 Ironman 70.3 Branson where I was running people down in heat index 95F, after the first 4 months training in da haus. Rather shocking. Missed the second place M35-39 by 38sec and 3rd by 36sec.
After I finish indulging the couch time and emptying Nutella jars( I think I can at this body fat percent, my mom would encourage that), this is what I plan:
5K running focus with a 5K race on calendar around mid Dec, here is the work for that, Daniels all the way, scaled back 5-15k to my level:
3 quality runs/week, track R-pace, track I-pace, long run with T-pace, weekly miles 28-35, long run no longer than 10-11mi. 12 weeks of that to raise pace at VO2max, pace at LT.......
Last fall I had running weeks 50-65mi, no issues, but I want to run fast now, that is it.
The remaining two runs at E-pace 30-45min, most likely after bike for time constraints.
The questions:
I would like to maintain my bike FTP at 4.0 W/kg. Is that possible with this kind of running and how would you go about it.
Swimming will go back to other strokes and will need a facelift later.
Looking forward to your ideas.
Comments
I wouldn't sweat your FTP in the NON-OS period...OS will bring it back. In the meantime your plan sounds good. I'd keep 2 rides a week, both ABP / As You Feel, one during the week, other on Sunday. Mondays EZ/OFF. Maybe Run Hard Tues/Thurs, Bike Wed, Fri EZ run, Sat long Run, Sun long ride. Keep the long run to 8-10 miles, rolling terrain, work it. No more than 10. Just run harder.
Anyone else?
P
Good run plan. Fast, short, sweet stuff is where the money is. I don't know about the benefit of running every day or large increases in mileage to increase the cumulative stress ... runners who are giving me advice swear by it, but it seems to be high-cost / high risk when seated in a triathlete's season plan. That said, I would suggest 40 mi/week, if only because it accomplishes a nice round number and there's enough of a bump from the regular run training you'd do in EN that it might make a difference. Nothing to back that up, though.
Enjoy the Nutella.
@Patrick, thank you, will do as you indicated, long run limit 10mi with everything else you mentioned.
@Dave, mileage goes up to 40mi/week as you suggest, combined with Patrick's 10mi L run suggestion, matches Daniels guide for long run to be 25% of weekly mileage, I like round numbers too.
Great guys, I am constructing now weekly workouts, it is beginning to look very promising.
Thanks for your suggestions. I was just a little worried about bike FTP as I stagnated this year in that department too at least up until I started working my first OS this June, after joining the team.
For next year, I am looking to set a goal of FTP 290W, 5% increase by May 2011, it will put me close to 4.3W/kg, also looking to run an open half in early April sub 1:25:00. Those are some numbers goals that I am toying with, depending how the next 12 weeks unfold. Little break now and another 10 days unstructured in Dec. 2010 just before I start OS.
Will see how it goes. Back to my jar of Nutella.