Sanity Check on Run Volume - Ironman Int & Adv Plan

jmoss70

I've been doing Long Course (3X IM) for the past four years.  IMCDA next.  The run volume of the IM Int & Adv plans is more than I am used to.  Not the Long Runs but the added 30-40 runs here and there (Strides, Transition Runs, etc).  I have been following the Int/Adv plans closely on all other aspects but have been "playing it by ear" for the Run workouts.  I always complete anything that involves Z3/Z4 according to the plan and usually don't skip out on Z2 work.  I don't cut Long Runs short.  I'm assuming that the Run workouts are a SUGGESTED volume, not a requirement.  I have worked up to 4:15-4:30 per week of Run time (plans calling for 5:00-5:25).  So I'm short but it feels right to me.  As a matter of fact, my run mojo has never been higher - I feel really good about where I am.

What are others doing?

What am I missing out on by not doing the full load?  Am I going to notice it on race day?

 

 

Paul Hough

Jim - I'm on the advanced plan and started my build this week for IM Regensburg (IM #4). I tend to shovel in more running than the plan calls for, but mostly because I come from a running background and like it. Apart from the taper, I'm looking for consistent weeks of 40 miles +/- 5 with one or two weeks just over 50. Gives me confidence that I can run the entire marathon. Another reason I go for more volume is because I've struggled with left leg injuries (which is why I'm now triathlete) and can't do very much Z3/Z4 running anymore although I can go long. So I'm using volume to gain strength that I can't get otherwise. If your volume works for you and you are happy with the results, I wouldn't change it.

delesh

That is the tough part about being a self coached athlete. You have to balance how hard to push yourself without going over the edge. You seem to know yourself pretty well. I think that it is probably better to err on the side of less miles running than to push it and risk injury or overtraining. Even RnP say that the plans are just a guide on what to do and should be modified as you feel.

mgraffeo

Jim, yes it's a suggestion, and yes, you should do what you think you can. Last year, I completed IMLP on substantially less than what the plan called for, including almost none of the brick runs (and almost none of the swims, but that's a different story). If the run mojo is good, keep it going.

You asked "what am I missing?" The best way to be able to run to your full potential is to drive up running volume, and the way these plans do that is to increase the frequency (instead of adding length to the long run). So, by cutting out (or cutting back on) those runs, you may limit your ability to run to the full pace guidance. On the other hand, by staying fresher during the week, and being consistent, and enjoying yourself, you're more likely to complete the bulk of the training.

My 2 cents is that if you're doing them, but cutting them a bit short, don't worry about it at all. If you're skipping a bunch of them, try working in a few here and there, but cutting back the time at first.

jmoss70

Great advice Mike et al.

@Mike - your no swim training is interesting.  I'm a 64-70 min IM swimmer.  I love to swim.  I have wondered lately what would happen if I just said fuggit on the swim training (well, maybe a few long swims here and there) and showed up on race day at IMCDA and just did it.  What was your experience?

mgraffeo

Jim, I swam very, very little in the buildup to Placid. I just went back to my swim log, and counted a total of 10 swims in the 4 month build. What little swimming I did was focused almost entirely on technique. I swam enough to feel comfortable that I could get through 2.4mi without tiring myself out. The net result was that I swam a 1:13 at Placid, which was probably more like 1:10 but I had my wetsuit pop open and had to tread water and get it re-zipped.

For me, and where I was in life at that time last year, it wasn't worth it to find out what 2-3 swims per week would have gained me.

Coach Patrick

@Jim it's easy to fake the swim in a HIM, but probably not an IM. My experiment this year is to try and swim 2x a week, about 1500 with 5x100 hard and 500 pull. I will add some longer swims in the final few weeks...but I just don't have the bandwidth to do more.

jmoss70

Yeah, not a consideration for me.  More of just a thought.  Having said that I'm not getting too bent out of shape over swim pace and splits.  Just doing the workouts as prescribed and we'll let it play out from there.

 

 

robin sarner

My two cents as a non-wicked smart guy.    Am a runner.   I feel that bike emphasis for me is most useful as my running fitness has been stable over time.   I try to do all the run workouts but only cut back on total time, sometimes, for the short runs and do do the "work" parts.