Half-Ironman Level 2 – Week 13 – Running Concerns

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    Currently having some running issues I am at Half-Ironman Level 2 – Week 13, lookng for some thoughts/hep on what I should do

    I’m having a great deal of difficulty running at any pace for more than 5 – 10 min. I have no endurance in my legs & it’s become extremely distressing.

    I think I need to stop 90% of the interval speed work & concentrate on trying to continually run. I’m just about back to when I started 11 years ago having to use power poles etc as markers telling myself I can make one more (but cannot).

    My legs ache continually, last week I resorted to using anti=flams which helped a little but this is not a long-term solution.

    I’m concerned about my running. I’ve got to the point where I’m hating the thought of running & that’s not how I want to be.

    Should I just stick to RF and RRE workouts for the remainder of the 6/7 weeks before my race?


    If this were me, I’d probably try to figure out what the unveiling issue is and the reason for the lead legs.

    Stress can manifest itself in some pretty ugly ways and might also be impacting your performance. How is home stress, work stress, etc

    What is diet looking like including nutrients and hydration, can you work with a dietician?

    What are hormones like, esp if you menstruate?

    Have you worked with a physical therapist to help find some underlying issues…

    I’ll leave it up to the experts to talk about plan progression and action. As a person who views things clinically, I tend to want to find the issue and attack that vs placing bandaids, but, your race is so close, that I could see bandaid first, then diving into root problems… Good luck!

    David Warden

    @FlappyChicken I think your forums name is my favorite so far.

    @divitoca@gmail.com you are an expert now!

    Flappy, based on the information provided, replace one high intensity running or cycling workout per week with lower body strength training. Alternate each week between replacing a run or bike.

    Add a second strength session as a new workout. You can use our free strength training plugins at https://www.8020endurance.com/plans/strength-and-mobility-plans/ as your guide.

    Limit yourself to just 2 high intensity sessions per week, one bike and one run. Still perform the workout, but as you suggest, make it all Zone 2.

    Consider dropping to the Level 1 plan for the remainder of the plan.

    Truthfully, at Week 13 into the plan, it may be too late for meaningful change. It’s still the right thing to make a change, but it may take a few weeks to bear fruit, and by then you’ll almost be done.

    This experience is more for how we approach your next 70.3 and the lessons learned. Even if this event ends up being a disappointment, we can use the changes suggested to make the next plan effective.


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