Still very hit and miss for me
Every time i seem to push myself beyond a set level … i end up ill - need to have a think about this
I missed the end of week 9 due to family commitments
Yeah, I definitely see how zero to any of these plans would be tough. Some of the stretches recommended in Plantars in these threads have helps a lot, focusing on shortening my stride and landing mid foot as well. Seem to be managing with plenty of recovery. I am curious for half distance plans why some of the longer runs are 2.5 hrs - On the cycling side I understand the long aerobic rides, but given the impact of running almost seems a little much.
I’d be guessing.
Which plan? Mid vol HD speciality only goes to 2h.
Did plan builder - but 2:20 base runs are part of the half distance high vol build. For me at rpe 6 that’s close to a 20mile run probably.
@JoeX
it’s gonna be 70.3 Pays d’Aix for me in May. The full in August is a non IM label and I just wanna be do it “for fun” as it’s a quite famous even(Embrunman).
Hmm, RPE is very personal but 20 miles in 2h20 doesn’t sound like a 6 to me - maybe go a little easier?
I’m much slower than you, so a 2h20 is only a little over half distance for me.
I would suspect that even less is required as an experienced runner, you’re looking for the aerobic and muscular endurance gains, not the injury risk. Maybe tailor that down to 2h and take the pace down to make it a 15-16 miler?
Thanks for the check Joe!
Swim is going great; nailed a 1000m TT last week and swam it in under 1:38 pace, which was awesome considering I was dragging a bit of fatigue in and had done a good 1500m leading into the TT. My previous time would likely be around 1:44-1:42 and I would be a bit gassed after, and this was in a long course pool too! Swim is what it is, but it looks like the extra milage of arriving early and busting some early morning freestyle before masters has been working really well!
Bike feels strong. Still getting used to the new whip. Looking at jumping on the Slowtwitch Px/P3x/P5x integrated hydration setup. I feel super strong on the bike and I am focusing on trying to get those long rides in. I did an endurance 2:45 this Saturday and the last 30 mins were a struggle. I might need to just do my 3:30+ rides outside, as I cant really see myself enjoying anything longer than 3 hours on the turbo. If I can add a few watts in the next few months I would be really happy, but just keeping my power where it is and being able to translate it to my race distance would also make me very happy. My bike specific winter seems to have paid dividends and I hope I can get my run all dialed over the next few months. A friend of mine is getting a fancy Px so now I won’t be alone as “that guy” in T1 
Been nailing consistent runs for a few weeks now and it has worked very, very well. I am trying to run 4-5+ times a week and am holding 60-70km/wk for the past 2-3 weeks now. I am really noticing an improvement in my durability and I am able to nail long run and long ride back-to-back. I am trying to only stick to 1 speed day (hills) a week and I “feel” stronger than ever. I hope this will allow me to translate my speed to the full distance. My plan is to do a HM in a month or 2 and gauge if my speed is translating well. I do feel like I am going to be in a really, really good place come race day… but who knows 
I am currently doing a bunch of short bricks off the bike because it fits well in my schedule. Absolutely no focus on pace on the majority of my runs and I have been able to hold my volume steady. I have also been increasing my mileage lately and it has held up well. All-in-all, it is looking good.
Anyone else getting tired of winter? I know yall live all over the place but up north I am itching to touch pavement with the bike. Doesn’t help that I have this brand new ride stuck to the trainer, but I upped my wattage quite a bit over the winter and it sucks being stuck indoors. Ugggh, I would kill for some summer days right now 
Also dare I say it, but I feel like for the first time ever my Garmin VO2 max race time estimators seem actually doable. A bit fast, but doable. I really feel like I was undermilaging for a few years and anything over a HM was really tough. Now I am doing some really high milage stuff and I “think” I can nail those VO2 max times, or at least get within 5 mins of the estimated marathon time it has set.
Ah, Pays D’Aix I loved that race venue. Beautiful city too.
I don’t know Embrunman, but if it’s in the Alps I’m sure it’s special. I love the Alps too! 
I also wonder if a 2:20 is really needed, specially for a half plan. I am not familiar with the RPE of the runs in TR as I sub everything non-cycling out with my own stuff, but even in most half distance plans they typically don’t have you going over the race distance, and if you can run say 18-19km you can run an extra 2km to make the HM distance. Similarly I see many marathon plans top out at 33-35km runs as anything longer will just injure you.
I feel like, to echo what @JoeX said, for experienced runners you can cut that shorter. Another thing to think about is how long you plan to be on the race course; if I plan to ride close to 2:30hours on the bike or go under 1:30 on the run, it may be less beneficial to do say a 3 hour ride or a long run in +1:45 minutes. Also my 2:20 is going to be different than your 2:20, and depending on RPE and pace etc. we could be at drastically different distances. Kinda where the cookie cutter plans fall short.
I personally feel like the 2:20 run is a bit long. Thats like marathon level non-peak long run.
I did a test meet-up with @ericallenboyd in January on Zwift - dual running a TR session at the same time. It worked really well. The idea being to get some team spirit going during those long trainer sessions. I think Eric rides near midday, London time but early morning Saturday in the states…if you’re interested?
Regarding winter, the storms hitting every weekend in the UK for the last month have been rough, but we get some blue skies and sun after. I sat out in the garden enjoying the sun for the first time in forever, it’s cold but spring flowers are out and there’s blossom buds on the cherry trees so not long now 
Wow, that’s commitment right there! 
Glad to hear you’re in good shape for the start line😀
hmmm, I might have to take you guys up on that. I was planning on topping my indoor rides to like 3-3:30 hours and do all long long rides outside when it warms up. I currently don’t pay for zwift but I am realizing that I can only watch so much TV until I get bored and 2:30 is basically the point where my ass hurts, I start getting jittery and I start counting down until the stupid workout is done.
Hahaha flowers??? Man that sounds nice. Its a nice white color everywhere here. Or brown white. Or shades of grey. Its warming up but its still going to get cold before it warms up. I am guessing 1 or 2 more -30 to -40 days ahead before I can actually say “its spring”
A 2:20h workout doesn’t seems necessary for an HIM.
…unless your pace will lead you to a 2:30 run split.
In past, when training for a HIM my longest run workout has always been in the 1h45 area, and I am still comfy with a 1:25/1:30 on my run split.
3:15 is the most I’ve done, and it’s pretty much right at my limit as well. I was scheduled for 4:00 last Saturday and just didn’t have it in the cards, mentally or scheduling wise. I’ve been trying to sub in some high TSS shorter rides, but I know it’s not quite the same thing. Guess I just need to queue up the netflix and settle in with some snacks.
I hit my running minutes, Wed/Fri swims, and TR rides 100% through base which was a big win. Then our 3 month old started daycare/wife started back at work at the start of build and it has thrown things off a good bit. Baby got sick, and then I got sick, so I repeated week 2 of build, however I haven’t made it to the pool in 3 weeks.
Going to try to work on a new schedule to get to the pool again at least 2 days a week, but need to get life a bit more settled first. Since HIM Wisconsin is my first crack at this long course stuff I am going to adjust my goals and make sure priority 1 is having fun on race day.
I’m ramping back into training. Going to start the TR Low Volume Full plan after an Olympic-distance race at the end of March. Took some swim lessons over the past couple months, and a few easy technical changes have saved me 5ish seconds per 100 yd, which I’m very happy with.
I’m considering subbing out the TR swim plans for my Full IM training and using the Swim Smooth Guru instead. (From the outside, it seems like “TR for swimming” with a plan builder and Critical Swim Speed instead of FTP.) Does any one have experience/opinions about the Swim Smooth Guru?
Don’t have any experience with the Swim Smooth Guru, but my local swim squad is based around Swim Smooth with a coach on deck, and I don’t have any complaints. Have definitely seen my swimming improve since I’ve been swimming with them
I’m a fan of SwimSmooth but I haven’t used their app, but I can’t recall why.
I have their book and have used their workout sessions, but the biggest gain I had was from doing my own video analysis and using the technique advice from their book and YouTube clips.
I am using Plan Builder for a Sprint Tri in September, which has me doing Base, Build, Specialty twice. Although Plan Builder recommended (correctly) LV I decided on MV, due to the 3 bike workouts and purposefully only started swimming in the last couple of weeks. For now all running is very easy, it is my weakest sport. I have been trying to run at least 5 days a week to build base and stamina.
Yesterday I completed Build, Jan was Base. Below is a summary of the times and TSS.
A few takeaways:
- My average training time and TSS over the 8 weeks is definitely LV. I have decided to switch Specialty to LV and insert outdoor rides as our winter has been too mild and my additional daily runs and thus increase my compliance rate.
- The last two weeks hit most of the workouts in MV and actually feel good, so definitely doable.
- The bike FTP has increased from 179 to 184 (Virtual Power) post base, Wednesday will do Ramp test post build.
- Despite not swimming for the past 2 or so years, i have done 5 sessions and speed is coming back quickly - did 4x200 yds averaging 1:38/100 yd. Looking good.
- Run is still a struggle but getting easier to just run. Volume is too low still -7 mi/wk, but slowly increasing, plan is to get to 15 -20 mi/wk by the end of the next 8 week block.
- Have been running on the short easy ones with my wife, who is coming back from a lot of back injuries(she is a much faster runner) and slowly getting her convinced to race the same Sprint in Sept.
- Had the flu and lost a week of training, didnt immediately restart training once I was recovered and was surprised I could hit all the bike Vo2 intervals - so not a lot of fitness lost
- Build was fun on the new bike. After 17 years retired the old Al Trek.
- @JoeX this thread is a great motivator!
Good luck to all those racing this month!