Ironman 70.3 Dubai 2020 Race Report
An incredible thing happens when you push the body beyond its limits. It doesn’t care how big your goal is or what it means to you, it only cares about the sensory input it receives and keeping you from doing any more damage. Whether you believe the stopping point happens in the brain or in the muscle, either way it is a stopping point and you will slow down. 10km into the IRONMAN Dubai 70.3 2019 run I experienced the shut down, my pace dropped by almost a minute per km and I had to resign to the fact I had blown. Glasses up, smile on, limp it home…
IM 70.3 Dubai 2020, what a difference a year makes! 10km into the run and I feel comfortable, possibly too comfortable? No, just comfortable and I am waiting for something… that something is in 2.5km and it is my ticket to open the legs up and have fun! The distance arrives and I get to move gears, 15s per km less than I have been sitting it and it feels so good to do it!
Last year I had done the marathon a week before, my legs were tired and even more so, my brain was tired. I had a ‘sort of’ plan for the race but it certainly wasn’t set in stone and it wasn’t really thought through too well. It went like this, if you feel good then go for it, if you don't, then pull back and save the legs for IM SA. These plans can work if you are fresh or if you are racing shorter races but I had looked far beyond the state that my body was in. I had done a very light week of training between the marathon and 70.3, so of course I'm going to be feeling good, and of course when you feel good you push harder than you should and of course with a 6 day old marathon legs you are going to blow up at some point but you don't know when! I soon found out, it was at the 10km run mark and by then the damage has been done. ‘What was the point in racing if I was going to pull up and coast home anyway’. That was my thought and I was annoyed at myself for racing as if I was fresh and annoyed that I felt I had let a load of home supporters down.
One year on, I actually have more stress, more load and more fatigue in my body than after the marathon last year. Training Peaks is telling me this, coach knows it and I know it so we need a plan. I’ve been on the long distance base build diet for 8 weeks now so I know fitness is there and I know I'm stronger than last year certainly on the bike and swim, so I’m given free reign there and go time trial mode for both. After doing consecutive weeks of 200km rides and 5km swim sets the 70.3 distances don't even touch the sides, it is an awesome feeling to begin the run so fresh. BUT, this is the critical point, my run hasn’t been up to much. I haven’t built the consistency in it yet and I definitely don't have a good tolerance to threshold at the moment which is key for a fast half marathon. All I have is a diesel engine and it needs a warm up, a 12.5km warm up… There is a bit of a joke amongst us IFE coaches around my training, it is based on the fact I do a lot of ‘tempo’ runs. Steady tempo, fast tempo, building tempo… put a word before tempo and I’ve probably done it in the past 8 weeks. The reason for this is I have a big run base thanks to the previous ultras, marathons and Ironmans I have done. Also thanks to this I can get injured on the run pretty fast if I go too intensive too quick so I really struggle to string together ‘speed’ workouts. So the way I’m planning on getting faster is by training a lot at an uncomfortably comfortable pace, which is… ‘tempo’. Hard enough to elicit stress and adaptation but easy enough to recover from quickly and repeat.
The plan is set then, tempo for the first 10k then a 2.5km build and then a threshold finish for the remainder. Sounds easy, but to put it into practice isn’t. Out of T2 you feel great and the crowd is picking you up, so automatically you go faster and always too fast. It takes real concentration to pull yourself back, while you do this your other competitors are soaring, they have the adrenaline surge from the crowd and passing you. Ego must be checked, the plan must be remembered. A few athletes continued to pass me and I continued the inner monologue of my race plan. 5km in an athlete comes past and then 2 mins later pulls up with cramp, a nice reminder to me that the plan is the plan for a reason. At the turn around I get to see who is in front of me and who is behind me, everyone in front gets a nod and I say in my head ‘see you later’, everyone behind I hope they get excited and try to catch me, burn out and blow… I then see the athletes I coach, I say words to them like ‘patience’ ‘settle in’ ‘fine rhythm’, they think I’m coaching them on the course but really I’m talking to myself.. 1hr in and people are hobbling off course and blowing up left right and centre. That was me last year, not this year! At the turn point for my second lap the support is simply amazing, It is also my cue to pick things up and there is no better place to do it. I head back out for my final lap knowing the next time I come through this crowd I will be driving the fun bus!
The bottom line to long course racing is you must plan your race based on what you can do, not on what you hope or wish you could do. An experienced athlete or coach will set their plans out to get the most from themselves or athletes, not to set themselves up for failure. Running your first 5k at 10 - 20s per km quicker than the plan is simply setting yourself up for failure. It is almost a self sabotage. ‘I felt great so I just ran on feel, I knew I was faster than planned but I couldn’t slow down’, this is the most common feedback I get post race from someone who has done a positive run split. Of course you feel great! You are fit and the crowd is right behind you, if you want to run on feel then why are you wearing a $300 gps watch and what do you mean you couldn’t slow down? You managed to at the 1hr mark when you bonked?
‘I felt really in control at the beginning and focused on my fuelling and watching my avg pace sit evenly, I was definitely holding myself back a little’, this is the most common feedback I get when someone nails their run split and usually produces a negative split. The difference is control… they have planned the controllable and are sticking to it. That is the key to race execution for the amateur athlete and the lesson I hope you learn from this article.
Fifteen InnerFight Endurance Athletes went into the race on Friday and all fifteen had a race plan. Three finished their first 70.3 distance 15 - 20 mins faster than predicted. Two both did a course PB and ten all achieved PB’s of which two were by over 60 minutes! The IFE community was out in incredible force and it all made for a very special day. Well done to everyone who raced and thank you to everyone who cheered and supported! #NoWeakness
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
An incredible thing happens when you push the body beyond its limits. It doesn’t care how big your goal is or what it means to you, it only cares about the sensory input it receives and keeping you from doing any more damage. Whether you believe the stopping point happens in the brain or in the muscle, either way it is a stopping point and you will slow down. 10km into the IRONMAN Dubai 70.3 2019 run I experienced the shut down, my pace dropped by almost a minute per km and I had to resign to the fact I had blown. Glasses up, smile on, limp it home…
IM 70.3 Dubai 2020, what a difference a year makes! 10km into the run and I feel comfortable, possibly too comfortable? No, just comfortable and I am waiting for something… that something is in 2.5km and it is my ticket to open the legs up and have fun! The distance arrives and I get to move gears, 15s per km less than I have been sitting it and it feels so good to do it!
Last year I had done the marathon a week before, my legs were tired and even more so, my brain was tired. I had a ‘sort of’ plan for the race but it certainly wasn’t set in stone and it wasn’t really thought through too well. It went like this, if you feel good then go for it, if you don't, then pull back and save the legs for IM SA. These plans can work if you are fresh or if you are racing shorter races but I had looked far beyond the state that my body was in. I had done a very light week of training between the marathon and 70.3, so of course I'm going to be feeling good, and of course when you feel good you push harder than you should and of course with a 6 day old marathon legs you are going to blow up at some point but you don't know when! I soon found out, it was at the 10km run mark and by then the damage has been done. ‘What was the point in racing if I was going to pull up and coast home anyway’. That was my thought and I was annoyed at myself for racing as if I was fresh and annoyed that I felt I had let a load of home supporters down.
One year on, I actually have more stress, more load and more fatigue in my body than after the marathon last year. Training Peaks is telling me this, coach knows it and I know it so we need a plan. I’ve been on the long distance base build diet for 8 weeks now so I know fitness is there and I know I'm stronger than last year certainly on the bike and swim, so I’m given free reign there and go time trial mode for both. After doing consecutive weeks of 200km rides and 5km swim sets the 70.3 distances don't even touch the sides, it is an awesome feeling to begin the run so fresh. BUT, this is the critical point, my run hasn’t been up to much. I haven’t built the consistency in it yet and I definitely don't have a good tolerance to threshold at the moment which is key for a fast half marathon. All I have is a diesel engine and it needs a warm up, a 12.5km warm up… There is a bit of a joke amongst us IFE coaches around my training, it is based on the fact I do a lot of ‘tempo’ runs. Steady tempo, fast tempo, building tempo… put a word before tempo and I’ve probably done it in the past 8 weeks. The reason for this is I have a big run base thanks to the previous ultras, marathons and Ironmans I have done. Also thanks to this I can get injured on the run pretty fast if I go too intensive too quick so I really struggle to string together ‘speed’ workouts. So the way I’m planning on getting faster is by training a lot at an uncomfortably comfortable pace, which is… ‘tempo’. Hard enough to elicit stress and adaptation but easy enough to recover from quickly and repeat.
The plan is set then, tempo for the first 10k then a 2.5km build and then a threshold finish for the remainder. Sounds easy, but to put it into practice isn’t. Out of T2 you feel great and the crowd is picking you up, so automatically you go faster and always too fast. It takes real concentration to pull yourself back, while you do this your other competitors are soaring, they have the adrenaline surge from the crowd and passing you. Ego must be checked, the plan must be remembered. A few athletes continued to pass me and I continued the inner monologue of my race plan. 5km in an athlete comes past and then 2 mins later pulls up with cramp, a nice reminder to me that the plan is the plan for a reason. At the turn around I get to see who is in front of me and who is behind me, everyone in front gets a nod and I say in my head ‘see you later’, everyone behind I hope they get excited and try to catch me, burn out and blow… I then see the athletes I coach, I say words to them like ‘patience’ ‘settle in’ ‘fine rhythm’, they think I’m coaching them on the course but really I’m talking to myself.. 1hr in and people are hobbling off course and blowing up left right and centre. That was me last year, not this year! At the turn point for my second lap the support is simply amazing, It is also my cue to pick things up and there is no better place to do it. I head back out for my final lap knowing the next time I come through this crowd I will be driving the fun bus!
The bottom line to long course racing is you must plan your race based on what you can do, not on what you hope or wish you could do. An experienced athlete or coach will set their plans out to get the most from themselves or athletes, not to set themselves up for failure. Running your first 5k at 10 - 20s per km quicker than the plan is simply setting yourself up for failure. It is almost a self sabotage. ‘I felt great so I just ran on feel, I knew I was faster than planned but I couldn’t slow down’, this is the most common feedback I get post race from someone who has done a positive run split. Of course you feel great! You are fit and the crowd is right behind you, if you want to run on feel then why are you wearing a $300 gps watch and what do you mean you couldn’t slow down? You managed to at the 1hr mark when you bonked?
‘I felt really in control at the beginning and focused on my fuelling and watching my avg pace sit evenly, I was definitely holding myself back a little’, this is the most common feedback I get when someone nails their run split and usually produces a negative split. The difference is control… they have planned the controllable and are sticking to it. That is the key to race execution for the amateur athlete and the lesson I hope you learn from this article.
Fifteen InnerFight Endurance Athletes went into the race on Friday and all fifteen had a race plan. Three finished their first 70.3 distance 15 - 20 mins faster than predicted. Two both did a course PB and ten all achieved PB’s of which two were by over 60 minutes! The IFE community was out in incredible force and it all made for a very special day. Well done to everyone who raced and thank you to everyone who cheered and supported! #NoWeakness
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
An incredible thing happens when you push the body beyond its limits. It doesn’t care how big your goal is or what it means to you, it only cares about the sensory input it receives and keeping you from doing any more damage. Whether you believe the stopping point happens in the brain or in the muscle, either way it is a stopping point and you will slow down. 10km into the IRONMAN Dubai 70.3 2019 run I experienced the shut down, my pace dropped by almost a minute per km and I had to resign to the fact I had blown. Glasses up, smile on, limp it home…
IM 70.3 Dubai 2020, what a difference a year makes! 10km into the run and I feel comfortable, possibly too comfortable? No, just comfortable and I am waiting for something… that something is in 2.5km and it is my ticket to open the legs up and have fun! The distance arrives and I get to move gears, 15s per km less than I have been sitting it and it feels so good to do it!
Last year I had done the marathon a week before, my legs were tired and even more so, my brain was tired. I had a ‘sort of’ plan for the race but it certainly wasn’t set in stone and it wasn’t really thought through too well. It went like this, if you feel good then go for it, if you don't, then pull back and save the legs for IM SA. These plans can work if you are fresh or if you are racing shorter races but I had looked far beyond the state that my body was in. I had done a very light week of training between the marathon and 70.3, so of course I'm going to be feeling good, and of course when you feel good you push harder than you should and of course with a 6 day old marathon legs you are going to blow up at some point but you don't know when! I soon found out, it was at the 10km run mark and by then the damage has been done. ‘What was the point in racing if I was going to pull up and coast home anyway’. That was my thought and I was annoyed at myself for racing as if I was fresh and annoyed that I felt I had let a load of home supporters down.
One year on, I actually have more stress, more load and more fatigue in my body than after the marathon last year. Training Peaks is telling me this, coach knows it and I know it so we need a plan. I’ve been on the long distance base build diet for 8 weeks now so I know fitness is there and I know I'm stronger than last year certainly on the bike and swim, so I’m given free reign there and go time trial mode for both. After doing consecutive weeks of 200km rides and 5km swim sets the 70.3 distances don't even touch the sides, it is an awesome feeling to begin the run so fresh. BUT, this is the critical point, my run hasn’t been up to much. I haven’t built the consistency in it yet and I definitely don't have a good tolerance to threshold at the moment which is key for a fast half marathon. All I have is a diesel engine and it needs a warm up, a 12.5km warm up… There is a bit of a joke amongst us IFE coaches around my training, it is based on the fact I do a lot of ‘tempo’ runs. Steady tempo, fast tempo, building tempo… put a word before tempo and I’ve probably done it in the past 8 weeks. The reason for this is I have a big run base thanks to the previous ultras, marathons and Ironmans I have done. Also thanks to this I can get injured on the run pretty fast if I go too intensive too quick so I really struggle to string together ‘speed’ workouts. So the way I’m planning on getting faster is by training a lot at an uncomfortably comfortable pace, which is… ‘tempo’. Hard enough to elicit stress and adaptation but easy enough to recover from quickly and repeat.
The plan is set then, tempo for the first 10k then a 2.5km build and then a threshold finish for the remainder. Sounds easy, but to put it into practice isn’t. Out of T2 you feel great and the crowd is picking you up, so automatically you go faster and always too fast. It takes real concentration to pull yourself back, while you do this your other competitors are soaring, they have the adrenaline surge from the crowd and passing you. Ego must be checked, the plan must be remembered. A few athletes continued to pass me and I continued the inner monologue of my race plan. 5km in an athlete comes past and then 2 mins later pulls up with cramp, a nice reminder to me that the plan is the plan for a reason. At the turn around I get to see who is in front of me and who is behind me, everyone in front gets a nod and I say in my head ‘see you later’, everyone behind I hope they get excited and try to catch me, burn out and blow… I then see the athletes I coach, I say words to them like ‘patience’ ‘settle in’ ‘fine rhythm’, they think I’m coaching them on the course but really I’m talking to myself.. 1hr in and people are hobbling off course and blowing up left right and centre. That was me last year, not this year! At the turn point for my second lap the support is simply amazing, It is also my cue to pick things up and there is no better place to do it. I head back out for my final lap knowing the next time I come through this crowd I will be driving the fun bus!
The bottom line to long course racing is you must plan your race based on what you can do, not on what you hope or wish you could do. An experienced athlete or coach will set their plans out to get the most from themselves or athletes, not to set themselves up for failure. Running your first 5k at 10 - 20s per km quicker than the plan is simply setting yourself up for failure. It is almost a self sabotage. ‘I felt great so I just ran on feel, I knew I was faster than planned but I couldn’t slow down’, this is the most common feedback I get post race from someone who has done a positive run split. Of course you feel great! You are fit and the crowd is right behind you, if you want to run on feel then why are you wearing a $300 gps watch and what do you mean you couldn’t slow down? You managed to at the 1hr mark when you bonked?
‘I felt really in control at the beginning and focused on my fuelling and watching my avg pace sit evenly, I was definitely holding myself back a little’, this is the most common feedback I get when someone nails their run split and usually produces a negative split. The difference is control… they have planned the controllable and are sticking to it. That is the key to race execution for the amateur athlete and the lesson I hope you learn from this article.
Fifteen InnerFight Endurance Athletes went into the race on Friday and all fifteen had a race plan. Three finished their first 70.3 distance 15 - 20 mins faster than predicted. Two both did a course PB and ten all achieved PB’s of which two were by over 60 minutes! The IFE community was out in incredible force and it all made for a very special day. Well done to everyone who raced and thank you to everyone who cheered and supported! #NoWeakness
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
An incredible thing happens when you push the body beyond its limits. It doesn’t care how big your goal is or what it means to you, it only cares about the sensory input it receives and keeping you from doing any more damage. Whether you believe the stopping point happens in the brain or in the muscle, either way it is a stopping point and you will slow down. 10km into the IRONMAN Dubai 70.3 2019 run I experienced the shut down, my pace dropped by almost a minute per km and I had to resign to the fact I had blown. Glasses up, smile on, limp it home…
IM 70.3 Dubai 2020, what a difference a year makes! 10km into the run and I feel comfortable, possibly too comfortable? No, just comfortable and I am waiting for something… that something is in 2.5km and it is my ticket to open the legs up and have fun! The distance arrives and I get to move gears, 15s per km less than I have been sitting it and it feels so good to do it!
Last year I had done the marathon a week before, my legs were tired and even more so, my brain was tired. I had a ‘sort of’ plan for the race but it certainly wasn’t set in stone and it wasn’t really thought through too well. It went like this, if you feel good then go for it, if you don't, then pull back and save the legs for IM SA. These plans can work if you are fresh or if you are racing shorter races but I had looked far beyond the state that my body was in. I had done a very light week of training between the marathon and 70.3, so of course I'm going to be feeling good, and of course when you feel good you push harder than you should and of course with a 6 day old marathon legs you are going to blow up at some point but you don't know when! I soon found out, it was at the 10km run mark and by then the damage has been done. ‘What was the point in racing if I was going to pull up and coast home anyway’. That was my thought and I was annoyed at myself for racing as if I was fresh and annoyed that I felt I had let a load of home supporters down.
One year on, I actually have more stress, more load and more fatigue in my body than after the marathon last year. Training Peaks is telling me this, coach knows it and I know it so we need a plan. I’ve been on the long distance base build diet for 8 weeks now so I know fitness is there and I know I'm stronger than last year certainly on the bike and swim, so I’m given free reign there and go time trial mode for both. After doing consecutive weeks of 200km rides and 5km swim sets the 70.3 distances don't even touch the sides, it is an awesome feeling to begin the run so fresh. BUT, this is the critical point, my run hasn’t been up to much. I haven’t built the consistency in it yet and I definitely don't have a good tolerance to threshold at the moment which is key for a fast half marathon. All I have is a diesel engine and it needs a warm up, a 12.5km warm up… There is a bit of a joke amongst us IFE coaches around my training, it is based on the fact I do a lot of ‘tempo’ runs. Steady tempo, fast tempo, building tempo… put a word before tempo and I’ve probably done it in the past 8 weeks. The reason for this is I have a big run base thanks to the previous ultras, marathons and Ironmans I have done. Also thanks to this I can get injured on the run pretty fast if I go too intensive too quick so I really struggle to string together ‘speed’ workouts. So the way I’m planning on getting faster is by training a lot at an uncomfortably comfortable pace, which is… ‘tempo’. Hard enough to elicit stress and adaptation but easy enough to recover from quickly and repeat.
The plan is set then, tempo for the first 10k then a 2.5km build and then a threshold finish for the remainder. Sounds easy, but to put it into practice isn’t. Out of T2 you feel great and the crowd is picking you up, so automatically you go faster and always too fast. It takes real concentration to pull yourself back, while you do this your other competitors are soaring, they have the adrenaline surge from the crowd and passing you. Ego must be checked, the plan must be remembered. A few athletes continued to pass me and I continued the inner monologue of my race plan. 5km in an athlete comes past and then 2 mins later pulls up with cramp, a nice reminder to me that the plan is the plan for a reason. At the turn around I get to see who is in front of me and who is behind me, everyone in front gets a nod and I say in my head ‘see you later’, everyone behind I hope they get excited and try to catch me, burn out and blow… I then see the athletes I coach, I say words to them like ‘patience’ ‘settle in’ ‘fine rhythm’, they think I’m coaching them on the course but really I’m talking to myself.. 1hr in and people are hobbling off course and blowing up left right and centre. That was me last year, not this year! At the turn point for my second lap the support is simply amazing, It is also my cue to pick things up and there is no better place to do it. I head back out for my final lap knowing the next time I come through this crowd I will be driving the fun bus!
The bottom line to long course racing is you must plan your race based on what you can do, not on what you hope or wish you could do. An experienced athlete or coach will set their plans out to get the most from themselves or athletes, not to set themselves up for failure. Running your first 5k at 10 - 20s per km quicker than the plan is simply setting yourself up for failure. It is almost a self sabotage. ‘I felt great so I just ran on feel, I knew I was faster than planned but I couldn’t slow down’, this is the most common feedback I get post race from someone who has done a positive run split. Of course you feel great! You are fit and the crowd is right behind you, if you want to run on feel then why are you wearing a $300 gps watch and what do you mean you couldn’t slow down? You managed to at the 1hr mark when you bonked?
‘I felt really in control at the beginning and focused on my fuelling and watching my avg pace sit evenly, I was definitely holding myself back a little’, this is the most common feedback I get when someone nails their run split and usually produces a negative split. The difference is control… they have planned the controllable and are sticking to it. That is the key to race execution for the amateur athlete and the lesson I hope you learn from this article.
Fifteen InnerFight Endurance Athletes went into the race on Friday and all fifteen had a race plan. Three finished their first 70.3 distance 15 - 20 mins faster than predicted. Two both did a course PB and ten all achieved PB’s of which two were by over 60 minutes! The IFE community was out in incredible force and it all made for a very special day. Well done to everyone who raced and thank you to everyone who cheered and supported! #NoWeakness
An incredible thing happens when you push the body beyond its limits. It doesn’t care how big your goal is or what it means to you, it only cares about the sensory input it receives and keeping you from doing any more damage. Whether you believe the stopping point happens in the brain or in the muscle, either way it is a stopping point and you will slow down. 10km into the IRONMAN Dubai 70.3 2019 run I experienced the shut down, my pace dropped by almost a minute per km and I had to resign to the fact I had blown. Glasses up, smile on, limp it home…
IM 70.3 Dubai 2020, what a difference a year makes! 10km into the run and I feel comfortable, possibly too comfortable? No, just comfortable and I am waiting for something… that something is in 2.5km and it is my ticket to open the legs up and have fun! The distance arrives and I get to move gears, 15s per km less than I have been sitting it and it feels so good to do it!
Last year I had done the marathon a week before, my legs were tired and even more so, my brain was tired. I had a ‘sort of’ plan for the race but it certainly wasn’t set in stone and it wasn’t really thought through too well. It went like this, if you feel good then go for it, if you don't, then pull back and save the legs for IM SA. These plans can work if you are fresh or if you are racing shorter races but I had looked far beyond the state that my body was in. I had done a very light week of training between the marathon and 70.3, so of course I'm going to be feeling good, and of course when you feel good you push harder than you should and of course with a 6 day old marathon legs you are going to blow up at some point but you don't know when! I soon found out, it was at the 10km run mark and by then the damage has been done. ‘What was the point in racing if I was going to pull up and coast home anyway’. That was my thought and I was annoyed at myself for racing as if I was fresh and annoyed that I felt I had let a load of home supporters down.
One year on, I actually have more stress, more load and more fatigue in my body than after the marathon last year. Training Peaks is telling me this, coach knows it and I know it so we need a plan. I’ve been on the long distance base build diet for 8 weeks now so I know fitness is there and I know I'm stronger than last year certainly on the bike and swim, so I’m given free reign there and go time trial mode for both. After doing consecutive weeks of 200km rides and 5km swim sets the 70.3 distances don't even touch the sides, it is an awesome feeling to begin the run so fresh. BUT, this is the critical point, my run hasn’t been up to much. I haven’t built the consistency in it yet and I definitely don't have a good tolerance to threshold at the moment which is key for a fast half marathon. All I have is a diesel engine and it needs a warm up, a 12.5km warm up… There is a bit of a joke amongst us IFE coaches around my training, it is based on the fact I do a lot of ‘tempo’ runs. Steady tempo, fast tempo, building tempo… put a word before tempo and I’ve probably done it in the past 8 weeks. The reason for this is I have a big run base thanks to the previous ultras, marathons and Ironmans I have done. Also thanks to this I can get injured on the run pretty fast if I go too intensive too quick so I really struggle to string together ‘speed’ workouts. So the way I’m planning on getting faster is by training a lot at an uncomfortably comfortable pace, which is… ‘tempo’. Hard enough to elicit stress and adaptation but easy enough to recover from quickly and repeat.
The plan is set then, tempo for the first 10k then a 2.5km build and then a threshold finish for the remainder. Sounds easy, but to put it into practice isn’t. Out of T2 you feel great and the crowd is picking you up, so automatically you go faster and always too fast. It takes real concentration to pull yourself back, while you do this your other competitors are soaring, they have the adrenaline surge from the crowd and passing you. Ego must be checked, the plan must be remembered. A few athletes continued to pass me and I continued the inner monologue of my race plan. 5km in an athlete comes past and then 2 mins later pulls up with cramp, a nice reminder to me that the plan is the plan for a reason. At the turn around I get to see who is in front of me and who is behind me, everyone in front gets a nod and I say in my head ‘see you later’, everyone behind I hope they get excited and try to catch me, burn out and blow… I then see the athletes I coach, I say words to them like ‘patience’ ‘settle in’ ‘fine rhythm’, they think I’m coaching them on the course but really I’m talking to myself.. 1hr in and people are hobbling off course and blowing up left right and centre. That was me last year, not this year! At the turn point for my second lap the support is simply amazing, It is also my cue to pick things up and there is no better place to do it. I head back out for my final lap knowing the next time I come through this crowd I will be driving the fun bus!
The bottom line to long course racing is you must plan your race based on what you can do, not on what you hope or wish you could do. An experienced athlete or coach will set their plans out to get the most from themselves or athletes, not to set themselves up for failure. Running your first 5k at 10 - 20s per km quicker than the plan is simply setting yourself up for failure. It is almost a self sabotage. ‘I felt great so I just ran on feel, I knew I was faster than planned but I couldn’t slow down’, this is the most common feedback I get post race from someone who has done a positive run split. Of course you feel great! You are fit and the crowd is right behind you, if you want to run on feel then why are you wearing a $300 gps watch and what do you mean you couldn’t slow down? You managed to at the 1hr mark when you bonked?
‘I felt really in control at the beginning and focused on my fuelling and watching my avg pace sit evenly, I was definitely holding myself back a little’, this is the most common feedback I get when someone nails their run split and usually produces a negative split. The difference is control… they have planned the controllable and are sticking to it. That is the key to race execution for the amateur athlete and the lesson I hope you learn from this article.
Fifteen InnerFight Endurance Athletes went into the race on Friday and all fifteen had a race plan. Three finished their first 70.3 distance 15 - 20 mins faster than predicted. Two both did a course PB and ten all achieved PB’s of which two were by over 60 minutes! The IFE community was out in incredible force and it all made for a very special day. Well done to everyone who raced and thank you to everyone who cheered and supported! #NoWeakness