Sunday, November 2, 2014

Congratulations to NYC Marathon Finishers

Today was the New York City Marathon, arguably one of the three most significant marathons on continental North America soil along with Boston and Chicago - in my opinion. Congratulations to Kipsang (Male) who ran a 2:10:59 (1:06:56 front 1/2 - 1:03:03 back 1/2) negative split to win by 7 seconds and Keitany (Female) who ran 2:25:07 (1:13:41 front - 1:11:26 back 1/2) to win by 2 seconds. Conditions were cool and windy. Props to my boss who ran 5:05.

Image from

As readers of this blog will know I am posting each weeks training regime for our Ironman hopeful (not me). This weeks theme will be running and we will be using some recent data to focus the workouts. Our athlete is not running at peak form of late but has the ability. The current fitness levels can be summed up as follows:

  • Last week's indoor track 5km time trial was just a touch under 22 minutes and peaked at 171 bpm with an average of 164 bpm during the effort. 
  • The 14km long run last week was outside on pathway and averaged 128 bpm at 6:13 per kilometre. 
  • Using some estimations based on the data we are predicting our athlete has a max heart rate of about 180 bpm, and we know the resting heart rate is 46-47 bpm.
What does this mean? 

Best guess puts our athlete currently at about a 3:41 marathon ability, and capable of about 4:18 in an Ironman. Given that they have run under 4 hours at Ironman and under 3:30 in a regular marathon we have some opportunities to improve. So with that here is this weeks schedule.

Swim Workouts (1h 50m)

We will scale back in the pool this week using the swims mostly as a form of run recovery, not so much as swim fitness efforts.

A: 2500m steady state swim to get slow easy volume - this one is without paddles or pull buoy - target is about 18 min / km and around 120 BPM for heart rate. The core success metric of this workout is pace precision. Last time the heart rate was 128 for this type of pace.

B: 1500m technical workout. 300m warm up (10X100 of technical drills - fingertip, catchup, fist, head position, 6 beat, front 25%, exit, backstroke, skewer (axel), and low stroke count) 200m cool-down.

C: 1500m pacing interval workout. 300m warm up, 5X200m on a 4 minute cycle - roughly 3:15 per 200m then 50 sec rest, 200m cool-down. This workout is simply to develop pacing for Ironman. Repeat workout from last week.

Bike Workouts (4h 30m)

This week is a week off from the tedious, slow, long bikes that have occurred the last 3 weeks. Kind of a standard bike week with a meat and potatoes wattage workout in the mix.

A: Pacing Bike (90 minutes), 30 km/hr. Simple IM Pacing workout. 90 rpm

B: Up-tempo accelerations (90 minutes). 15 minutes warm up at 150 watts/ 80 rpm, then 4 sets of {10 minutes at 200 watts / 100 rpm + 5 minutes 150 watts / 80 rpm} 15 minute cool down

C: Power Wattage Workout: (90 minutes)

  • Do 30 minutes at effort level 3 record watts, 
  • 5 minutes at effort level 7, record watts, 
  • 5 minutes effort level 3 same watts, 
  • 4 minutes at effort level 8, record watts: 
  • 5 minutes effort level three, 
  • 3 minutes effort level 9, record watts; 
  • 5 minutes effort level 3, same easy watts; 
  • 2 minutes effort level 10, record watts
  • 1 minute effort level 7, use same watts as before
  • 30 minutes effort level 3

Run Workouts (3h 46m)

A: Steady state run 17 km, at 6:15 / km (106 min), Heart Rate Target is 124 bpm average, dropping down from 128 bpm previous week. Focus of this workout is endurance development.

B: Easy Tempo Intervals (9 km total - 78 min): 2 km warm-up at effort level of 3, 25 X 200 m on a two minute cycle targeting 45 seconds for each 200m. Note that this would be the pace of a 18:45 5km. 2km cool down at effort level of 3. Heart rate should be under 120 bpm before each new interval starts. 
Goal is to build good solid form with some pace precision. 

C: Easy run of 6.5 km (6:30 / km - 42 min). Should be a no stress, guilt producingly slow ("GPS") workout.

Normally I would not recommend this amount of running distance jump from the previous week (26km to 32.5 km) however there are four key factors 1) The athlete has had much higher volumes pre Ironman a few weeks ago and we were suppressing volume to enhance recovery, 2) we have kept the pace very slow overall (almost 2 minutes slower per km than 5km race pace), 3) the overall hours on the week will be constant with last week and 4) speed work is 2km of the 32.5km or 6% of the total weekly volume and well under the 15% maximum of speed work to total volume guideline.

Total time on week (10h 6m)

Overall the week is relatively flat to last week on total hours but due to the run volume increase this is to prevent overtraining as a whole.