General Discussion Triathlon Talk » Olympic Plan with max running at 6.4 miles...normal? Rss Feed  
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2012-02-08 1:19 PM

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Subject: Olympic Plan with max running at 6.4 miles...normal?

My Olympic training plan through the site has me only running up to 6.4 miles by the last week. Is that normal? I certainly swim much more than the actual race distance and I thought I remember running about 7 miles or so when training for my sprint tri last yr....thought I'd be running about 8-9 miles or so for my longest runs. Thanks!

Julie



2012-02-08 1:50 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
julieusaf - 2012-02-08 1:19 PM

My Olympic training plan through the site has me only running up to 6.4 miles by the last week. Is that normal? I certainly swim much more than the actual race distance and I thought I remember running about 7 miles or so when training for my sprint tri last yr....thought I'd be running about 8-9 miles or so for my longest runs. Thanks!

Julie

6.4 seems like an unusual distance anyway. Is it a time based plan or  "swim focused" or "bike focused" plan?
2012-02-08 1:53 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
I assume this is some type of 'custom' plan?  Anyway, rather than look just at the longest run, look at how much it has you running on a weekly basis.  How does that compare to what you do now?  Too much?  Too little?  Then adjust the plan.
2012-02-08 2:02 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

Depends.  Did you choose a beginner or intermediate plan?  How many week was your plan and what run pace did you put in?

2012-02-08 2:31 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
It's a gold "custom" plan...I picked 3 swim, 2 bike and 2 run. I think I put 8:30 or 9 min pace (is there a way to check?). I think I also probably put beginner since it's my first Olympic (first sprint tri was last yr).  April shows a max week of 9.9 miles (4.4 and 5.5 or 99 min total). Ya know, looking at that breakdown, I wonder if I left it on the default setting of a 10 min mile. I sprained my ankle in mid Nov and still wasn't running yet when I made the plan (seem to be doing much, much better). Do you think if it had 10 min pace that it would keep my miles lower? So to rectify that, do I need to just go in and make a whole new plan that just overides this one?
2012-02-08 2:32 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

I'd run at least 6.5.

It isn't going to kill your plan to mix in a 10 miler, or max out at 5 miles.  Make the plan work for you.



2012-02-08 2:41 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
That is really really low. Is this a plan just to be able to safely complete the distance? How many hours a week are you planning to train?
2012-02-08 2:58 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

If it's a beginner plan, at the oly level it will train you for your long run in peak week to your run race distance.  This is for safety as it assumes that you are new to the volume and have not exceeded those levels yet.  AND about 2 runs per week, based off of personal experience, I don't easily build volume on 2 runs per week...2 runs per week is a good maintenance level but if you are building new volume throughout the plan, 3 days per week of running will be better.

You can play with the 'paces' to raise or lower your running volume, though be careful if this is new distance.

Intermediate and advanced oly plans do have overdistance training in the run. 

If you want to recheck your paces, yes, recreate the plan.

*If you are a runner, and this volume is not new, adjust your pace and/or the 'run distance' to increase the weekly mileage to what you are comfortable at.

2012-02-08 3:24 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

It wasn't intended to be "safely complete the distance", but maybe if my pace is too slow it ends up being that way anyway. I guess "beginner" doesn't help...wish I could set the swim portion at beginner and the rest at intermediate because I do feel like a beginner in the swim. Perhaps it calculates based on time running, so if I run a 10 min/mile I'm only training to about 6.5 miles and if I train at a 9min pace it'll have me run a further distance...

I've done 2 half marathons that worked out great based on 2 days of running (I also teach 3 strength training/weightlifting classes, 2 core classes and 2 spin/RPM classes per week). My times kept with my expectations (1:47). That's why I only run 2 days....my "work" has me "training" 6 hrs week and then I'm adding in all of this other additional training. I typically use my spin classes as my bike training, but try to get out on the road once a week to keep the "feel" of the road since it does work muscles differently.

Since the race isn't until Memorial Day I guess I'll go back in and start manipulating some numbers a bit.

2012-02-08 3:26 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
Depends where you are at in your triathlon training. A lot of people do not require a ton of volume and simply do lighter loads with increased intensity. 6.5 miles at race pace or above is rather challenging.
2012-02-08 4:06 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

Julie, two things to try:

1 - Look at the Intermediate level Oly plan.  If the swim is too much (as we like overdistance in the swim), you can back down the race yardage on the swim.

Or, 2 - Do the beginner plan, up the run race distance until you feel it is more in line with your current running volume.

Let me know if this helps or not, there are a lot of ways to 'tweak' the plan as you create it.



2012-02-08 8:44 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

OK, so I went back in and made a new plan and moved my pace down to 9min/mile....HUGE difference! Now it has me running 8.4 miles as my longest run which makes much more sense to me. So I don't know if I just had a 10 min pace listed, but that small factor plays a huge role in how it'll dictate you're training. So now I feel much better with what it has me doing. Now my longest bike distance is 27.50 miles which I don't know if it should be higher or not, but I feel pretty comfortable with bike stuff...BTW, I don't like to follow the minutes as much as the distance if you haven't figured that out

Thanks so much for all your input....definitely helped me out!

2012-02-08 9:02 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
I'd suggest you consider running at least 3x a week.
2012-02-08 9:12 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

KathyG - 2012-02-08 7:02 PM I'd suggest you consider running at least 3x a week.

 

x2

I agree with the other post that 2 times per week is ok for maintenance but in my experience, 8 full and 9 Halfs it takes at least 3 if not 4 runs per week to truly build a solid base. JMHO

2012-02-09 7:17 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
julieusaf - 2012-02-08 12:19 PM

My Olympic training plan through the site has me only running up to 6.4 miles by the last week. Is that normal? I certainly swim much more than the actual race distance and I thought I remember running about 7 miles or so when training for my sprint tri last yr....thought I'd be running about 8-9 miles or so for my longest runs. Thanks!

Julie

How long will 6.4 miles take you? This is all relative to what your situation is and the parameters you put into the custom plan creator. If you are going to run 2x per week, you certainly aren't going to get a 10 mile run in there. At minimum you should be running 3x per week for MAINTENANCE. If you want to improve, you need to run 4, 5, or more times per week. 

First thing you need to look at are your needs and how you can fulfill them. If your run is your weakness, then you need to run more. If you are going to run more, you plan will have a run longer than 6.4 miles.  

Hope that makes sense. 

2012-02-09 8:55 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
I'm sure ideally would be 3x/week. I would just about refuse to run more because I had Plantar Fasciitis with an overuse injury and will not run two days in a row. I just run into logistical issues with working in an extra run. My "day job" is a group fitness instructor so 3 strength training classes (M/W/F), 2 spin classes (T/TH) and 2 core classes (M/W) already fill 6hrs/week of exercise in my plan. I consider the swim to be my weakness, so I'm doing that 3x/week (M/T/F), bike 2x/week (T/TH) and run 2x/week (W/Sat). If I add in another run, I'd never have a day off (Sun). Normally I'd guess I'd run 6.4 in about 57 minutes (about an 8:45 pace). My last 2 half marathons were both 1:47 based on 2 training runs/week. If I wasn't teaching strength training M/W/F or spin T/TH I would definitely run an extra day, but just don't know that it's a realistic option for me. At some point, family obligations and just other things in life sort of get in the way...funny how that happens, huh But after playing with my pace and perhaps a couple of other factors, now my plan has me running up to almost 9 miles, so I feel better about the increases. Oh, and I should add that I just got released from physical therapy today as I've been rehabbing my right ankle from a bad sprain in mid-Nov.


2012-02-09 9:07 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?

Sounds like you are doing plenty and definitely need to put family first. 

So, my suggestion would be to aqua jog - do this immediately before or after your swim session and it can be as short as 10-15 minutes with intensity - 30 secs on / 15 secs off - try it, it's hard. You'll get your HR up, no stress on the joints/ligaments. It's efficient since you are already in the pool and it will help your running without question. I do it 2x a week after I swim. It helps. 

Good luck and be careful with those injuries. Best of luck in your 2012 race season. 

2012-02-09 9:49 PM
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Subject: RE: Olympic Plan with max running at 6.4 miles...normal?
I'll definitely try this - thanks!!
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