Coach P's IM run strategy

jelmermd

 I listened with awe at Coach P's race report of his phenomenal win at IMTX.  He mentioned in passing he used HR and not pace to execute the run.  This seems contrary to current preaching, and I wonder if anyone has gotten him to elaborate...OK I will.  The coaches have always tested new theories on themselves and others and passed on new insights. So, Coach P, after your amazing race, are you a believer that us mortals should pay closer attention to HR during the run phase of an IM and use this as a guide, or is this for you pointy-end folk?  And what metrics should we use if we try to copy your success?

Al Truscott

IMO, the most precise metric for racing is perceived exertion (RPE). But it is a very subtle metric, and one which must be learned by each individual through trial and error. For someone new to endurance training and racing, a more objective measure such as pace or HR is a reliable way to hasten the learning process without risking working too hard, blowing up, and walking at the end of an IM or HIM. As an example of one, I started racing before pace watches were invented, so had to rely initially on HR as an aid. Over the course of 8 years and 15 IMs, I came to the point where I trusted my own RPE more than HR or pace, and so got to a point where I would literally remove my HR monitor strap in T2, and race by feel. While I would hit the lap button on my wristwatch every mile marker, I did not use those times to adjust my pace, just using them for after the race assessment. I simply went at the effort level I had learned worked, and learned how that RPE would increase during the race. I learned not to fear that increase, but use it as a weapon. I call that "changing suffering into power".

Coach P must have a very nuanced understanding of HR during a race (he has done 17 IMs, after all, in all sorts of conditions), as that metric will be affected by some externalities such as temperature/humidity, terrain changes, etc. Playing with all those varibalbes in one's head during an IM run seems like a very tricky and difficult proposition, to me.

So Coach P, any comments on the value of RPE during a race?

jhbinsc

"changing suffering into power".

 

I like that Al. For me, even after 11 years of 100+ races and 7 IM's it is hard to pace properly off RPE for a full Mary off the bike. HIM, no problem, but the IM is a much more intricate puzzle that is harder for me to solve. I do rely on other metrics as both governor and whip in such a long endeavor. I'm interested in what P has to say too.

jelmermd

My relatively short history in this sport can be divided into: (1) learning the techniques of swim/bike/run, then (2) learning how to use power and pace to best train and race, and this year I have added (3) learning how to manage suffering in a race: "changing suffering into power" is well put. I wonder however if we each have a maximum heart rate, a "red-line" if you will that puts suffering into the realm of blowing up or breaking down. I would imagine one would reach that red-line at a different pace given variables of nutrition, heat, training, but perhaps it is a constant. Have you all with the experience of years of watching this metric found this to be true? And is this how Coach P ran IM TX, running at whatever pace kept him JUST below that red-line? Just wondering...

[Deleted User]

I did the Rev3 Quassy race last weekend. It's a very tough run course, with a number of tough hills. It seems you are rarely running on level ground for much of the half marathon. It was not an especially hot day, but crystal clear and the sun was beating down on us making it feel hotter than it was. On top of that I was battling some kind of cold or upper respiratory infection. Not long into the run I was struggling and realized I could not hold the target paces. I struggled for a while, then decided to focus on heart rate. I knew I could hold a certain HR for a half marathon distance, and tried to focus on that. I began to feel much better, and more confident, and probably held a better pace than I would have otherwise. Due to the terrain, the sun, and my illness my RPE was totally out of whack, and pace was tough on all the hills. Heart rate was working. Unfortunately about one mile after settling in to that HR zone my HR monitor strap failed. Bummer!! I did not have a good run, mostly because my RPE was not a good gauge, and pace was not usefull. If I had HR for the rest of the race I am pretty sure I would have done much better than I did.

I never really pay attention to HR on the bike, but find it to be a valuable check/aid on the run.

Coach Patrick

My goal for using HR has been an evolution of "pushing my limits" on the run. As in what I am saying is specific to only 1% of folks out there. As in, please read all of this with that in your head.

Level One: I ran with pace, like we recommend. I found that I could run all day at that effort level, but in my mind I was still too slow relative to my overall run potential. To be clear...I had run 3:20s consistently, relative to a 2:59 marathon, but wasn't satisfied.

Level Two: I decided in 2011 to start running my more aggressive numbers out of T2. So instead of doing LRP+30", I was sitting more on LRP...and in reality, about 20" faster than LRP as I felt that was sustainable given my experience and my fitness.

Level Three: In planning IMTX, I went back to look at my files from last year. I saw that in both LP and Kona, while I ran well at the start I was still suffering at the end by hitting the Wall. So I decided to address that with both (A) an improved nutrition plan and (B) better run pacing. Instead of sticking a pace number independent of the conditions, I decided to pick an HR number from those previous performances. I settled on 145 based on the numbers I had shown I could sustain in the heat of Kona (similar to TX) and based on what I traditionally biked (in terms of HR).

When I got out of T2, I just sat on 145 for about 8 miles, but then it felt a bit hot/rough so I dialed it down to about 142/43 and felt good. Never looked at my pace all day. Felt amaizing all day, although I did slow down, I never really "bonked". Ran my best Ironman marathon by 6+ minutes on one of the hotter days....in terms of hot days, I was a full 16 minutes faster (altho IMTX course is easier than Kona).

Hope that helps!!!