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Two "Death March" Long Runs in a Row...what to do from here?

jmoss70jmoss70
in General Training Discussions

Week 11 of IM Adv.  Did this last year in prep for IMCDA and maybe my memory is bad/selective but I don't remember the Thursday LRs being SO > DAMN > HARD!  I've now had back to back Long Runs where I was wondering if I could even do the time required.

This perception (which is reality) is compounded by the fact that I came off a BBW in Week 9 and *probably* didn't rest enough.  I'm also in the fight of my life against a pissed off piriformis/glute/hip issue which is somewhat impacting my speed but is more of a mental drag than anything right now - "Oh, only five minutes in and there's that pain again...only 2 more hours to go...".

After I do the Big Training Day on Saturday, here are some triage things I am thinking of doing...

1. Drop back to the Intermediate IM plan for the Run in Week 12.

2. Cut out any/all pace work on the Run in Week 12, except for the Long Run Zone 3 work.

3. Revise Monday/Tuesday to be super-easy, shorter, etc.  This would give me Sunday OFF, Mon/Tues Easy.

Would appreciate any advice. 

 

Comments

  • mgraffeomgraffeo
    1) Take a couple of days super easy / off, rest hard.

    2) focus on recovery nutrition. High carb. Restock the glycogen supply, big time

    3) get the feet up, foam roll, wear some compression tights

    4) remember, you're much better off showing up 5% undertrained than 1% overtrained!!!
  • NortonNorton
    X2 what Mike said.

    Also: per Coach Rich: training for IM, the top three workouts for the week are: long bike, long run, speed bike, in that order. Everything else is secondary to those three, delete/modify as needed to make the Big Three successful. You are walking a fine line during the buildup to an IM; be truthful, listen to yourself, stand down as you need, not what you think everyone else is doing.

    My best IM was a result of sustained focus on those Big Three; I took off a surprising amount of days to make those workouts great. It paid off, big time.
  • jmoss70jmoss70

    Sage advice Bill and Mike.  I've got a real shot at resetting next week with it being a "Test Week".  I do not *need* a bike or run test.  I can turn to some rest days, swimming and easy stuff on the legs for 4-5 days and see if I can rebound from this.  Biggest issue I have right now is not shaking off the fatigue but rather the piriformis/hamstring/sciatica crap I have going on.

  • Paul HoughPaul Hough
    Yeah, what Mike and Bill said! I tell you, when I'm in the IM Advanced plan, some days I'm just happy to get the distance in let alone the pace work. And if it's mega hot and humid, I split some of the runs (like 10mi in the morning and 8mi at night) which gets me a better avg pace than doing it all at once. If you take the time off, use it wisely and spend some of it on the foam roller.
  • jmoss70jmoss70

    Yeah, going back in my mind to last year I recall that for non-key workouts, esp in that Sunday through Weds timeframe I often would stand down on the pace and just do the distance. 

  • Coach PatrickCoach Patrick
    FWIW, I did my big week last week per my blog post / link. Then Monday = OFF. Tuesday = OFF. Wednesday = 45' run only. Thursday was back on the train, but still sluggish...so I say you REST like a champ. Worst case you spend the last few weeks getting fit again....better that than the alternative!!!
  • jmoss70jmoss70

     Coach - Any advice on structuring a short rest period of 4-5 days during this Test Week (Week 12 IM Adv)?  Couple of notes...

    5K Test - #1 - I can't do one with my piriformis issues and #2 - I don't need one...I know my real vDot.

    Bike Test - I don't really need one of these either.  I did an impromptu test a couple weeks ago and I doubt much has changed.  I'm pretty happy with where my FTP is right now.

    Swimming - I have neglected so I am considering 3-4 days to awaken my swim skills.

    Other than this, I'm considering laying pretty low for a few days on the intensity.  

    Will I lose anything important if I take 4-5 days real easy?

  • jhbinscjhbinsc

    agree w/ bailing on the testing and gettting some major recovery time. Remember the big three wko weekly of long bike, long run and intensity bike, rest is just filler IMHO! Better to be rested and iss a few WKO than to be toast!

  • SwanieSwanie
    I did two Ironmans last year (IMCDA & IMAZ) and both lead ups I was trashed at week 10. I doubt it is a coincidence that you are in week 10 and feeling similar. Take an easy week, swim some and bike easy, but the most important thing especially for the Piriformis issue is to lay off of ALL running speed work. Just get the mileage in at LRP or LRP - 10 or -20. Even if you have to abandon all speed work the rest of the way you will be much better off come race day than if you show up with injuries that make you walk the run!
  • mgraffeomgraffeo
    Rest. Period. Take a few days and do not work out. Do not do an 'easy swim', and most definitely do not do 'a few easy runs'.

    Foam roll, get your feet up, get your legs rested.

    Repeat after me, you will not 'lose fitness'. You are at the razor's edge of overtraining, and on the verge of an injury. Get rested, and get strong again.

    I cannot say this strongly enough. Be mentally strong enough to rest when you need it. Your body will get stronger as a result, not weaker.
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