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Please Help: Run Focus?
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dtreeps
Aug 23, 08 22:05
Post #1 of 6 (230 views)
Please Help: Run Focus?
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I want to do a run focus this fall to try to take my running to the next rroof level. The last two years I have just done moderate tempo running for Ironmans: 4-6 days a week, mostly 45 minutes, with one longer of 90-120 minutes. I would guess it to be 30-40 miles a week? This included no tempo except for racing .
My last Ironman (july) was 1:12 swim, 5:44 bike, and 3:40 run. Swim would be nice to work on but not while I'm living in Germany. Do you think I should just do double run days this fall? Is two months enough?
Thanks,
Dan
www.aiatriathlon.com
irodetoday
Aug 24, 08 5:02
Post #2 of 6 (198 views)
Re: Please Help: Run Focus? [dtreeps]
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First let me say that my run is probably equal to yours.
But, I found specific blocks of hill work....repeats on hills of varied length and steepness helped me to improve my stand alone marathon from 3:28 to 3:09.
_EH_
Aug 24, 08 5:29
Post #3 of 6 (182 views)
Re: Please Help: Run Focus? [dtreeps]
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*2 on the hills.
In a run focus I would also have a drill session or two a week (strides, high-knees, high-heels, etc..) in your shorter runs.
Double run days are also a great way to increase your run total time running.
Ewan
desert dude
Aug 24, 08 5:47
Post #4 of 6 (175 views)
Re: Please Help: Run Focus? [dtreeps]
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If you are running 30-40 the goal would then be to get the closer to 50-60 or 60-70? Either way adding shorter second runs to your schedule is the place to begin. So if you are running 4-6 x per week then the initial goal might be to run 10-11 x per week with the extra runs being ~ 20 or so minutes. Then I'd probably have you increase your long run out a bit and increase one other run into a short long run, maybe 85% of your long run length. Ultimately you should be working towards the majority of your runs being in the 6-8 range and you can work threshold into one of these and then a tempo session (I define tempo as faster then daily run pace but slower then threshold, you can figure out where that would be for you).
I'd also say that two months is good but 3-4 months might be much better
Brian Stover
http://accelerate3.com
dtreeps
Aug 24, 08 7:41
Post #5 of 6 (136 views)
Re: Please Help: Run Focus? [desert dude]
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Thanks DD and others. Right now I just go out there and run easy. I usually run about 45 minutes. I don't really know how far I go but I guess I do about 8 minute miles. To get more miles I will either need to run longer or faster. Or maybe both.
Do you think I will see an improvement over the season if I do this in the fall?
Thanks,
Dan
www.aiatriathlon.com
triguy42
Aug 24, 08 9:54
Post #6 of 6 (100 views)
Re: Please Help: Run Focus? [dtreeps]
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Depends on when you define your "season."
I have so far found significant gains by implementing a schedule similar to my highly successful bike focus last summer. The bike focus consisted roughly of a short interval session on Monday (6x4min), an easy 20 miler on Tuesday, a 2x20min TT effort Wednesday, then easy Thursday and Friday followed by either medium distance and fast (50-70 miles) or long endurance (80-140 miles) on Saturday and an easy rest 20 miler on Sunday. The run equivalent has been:
Monday: either flat out 5k or 3-5x4min
Tuesday: easy 20 mile bike or easy 5k
Wednesday: 7 mile TT effort equivalent
OR
7 miles easy with 2x0.25mi fast and 2x1mi fast.
Thursday: off or easy 7 miler
Friday: easy 5k
Saturday: marathon pace 10-16 miles.
Sunday: easy 20 mile recovery bike.
This has mostly been recovery from appendectomy surgery 2 months ago, but my 5k has gone from struggling to reach 28 min back down to ~22min and close to my PB of 21:39...yes it's slow but I rock the bike!!!
My mileage right now is 25-35 per week but it's more of an intensity focus and I've found in past years that combining intensity focus and lots of distance just leads to injuries. Once I have enough durability back I'll end up with 40-50 per week by extending my Saturday run to 15-20, etc.
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