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2016 IM CDA- Week 10- Running
Week 10-- Focus: The Split Run
Greeting IM CDA athletes! Let’s keep the mojo alive in the forum! How did everyone's week go?? Shout out to Mark for posting!! Who else is out there??? I know you are ramping up and burning a hole in Strava and posting some on social media. Now that we have a laser focus on IM CDA, lets keep that up! It’s FANTASTIC! Remember…… #EN4Keys
This year the coaches made big changes to the OutSeason training plans, adding a significant "run durability" component by adding running frequency. So now as you head into the IM Full plan you will notice the following…….
Split Long Run: in weeks 9 through 12, the long run is split into two Thursday sessions. The coaches experimented with this in 2015 and found they were able to run both runs a faster average pace and put up higher single day mileage, with less recovery cost vs a traditional one-session long run. Then then enables...
Additional Friday Run: the ability to put in a run the day after the long run allows us to significantly boost the run volume, and therefore the run durability component, of the long course training plans.
Saturday Pre-Ride Brick Run: this run, added to the plans years ago, remains a running staple.
Sunday Post-Ride Brick Run: an extremely valuable session for helping our athletes dial in the critical first 4-6 miles of their running race execution strategy
So this week- let’s focus on that split long run and report back on how we do!
Remember…..your race day run should be:
Consistent
Smart
Effective
Sustained Pace
PACING:
No one run will make or break your race but how you look at pacing will.
Focus on sustainable pace.
RECOVERY:
Set yourself up like a rock star---
Eat and Hydrate during your workout
Recovery Shake immediately after
Compression socks or resting in the first half hour window after. Aim for at least one minute elevated resting legs per mile. i.e. 10 mile run, 10 minutes legs elevated, compression socks and resting.
Recovery sets you up for the weekend volume rides
****** Remember this forum is an awesome tool You're building friendships that you will LOVE to have out there on race day. The more you know each other the more you might be able to help, and this is the beauty of EN. We are all one big endurance racing family! If you need ANYTHING from your trusty Race Captain…...I'm here! ******
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In place of index cards in your shoes, if you use training peaks you can set your shoes in the equipment section and it will track the milage for you. Same for bikes and other equipment.
I got in two bikes over the weekend, one was 52 miles with 4800 ft of climbing with 97 degree temps. I wasnt able to be in the bars as much as I wanted so i did a close to 3 hour ride focusing on positional fitness on Sunday. Then I ws working on my bike I noticed that the seat was moving back and forth so I starting trying to figure out why and it seems like the part of the seat tube that holds the clamp has delaminated from the seat tube proper. While investigating that on the web I discovered that there is a recall on the fork and that I should stop riding it immediately! So now I'm getting a little concerned especially since CDA 70.3 is less than 3 weeks away. At least I have a road bike and a Computrainer so I can train inside on the tri bike if necessary, but it's definately not my preferred option.On the bright side my wife pointed out that I turn 60 this year so maybe it's time for a new bike.