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Red5 posted 1 year ago.
My longest IM run during training was a 23 mile, 3 hour and change run once. That was by far the longest. I would skip that 50min bike and just make it a 3 hour and change run. I don't see that bike having a lot of benefit, just make sure you ease way off the running for a few days following that and get back out on the bike.
Don't confuse open marathon training with IM training, it's very different.
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Of course it's 'effing hard, it's IRONMAN!
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Anton posted 1 year ago.
IM and Marathon are completly different methods of torture...
Because of the High volume of training for an IM, you can be more prone to injury...especially from the run. Three hours max...and only several of those as it is.
The purpose of the 50 minute bike is to give you a little more cardio time and to promote recovery...after my long runs I'll often get on the bike and spin lightly for an hour to flush out the lactic acid. It helps
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
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jon94609 posted 1 year ago.
So my schedule only has me doing 2 to 2:15 runs, followed by the bike. The race is now 3 weeks away, should I try to get in a 3 hour run this weekend?
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lloydte posted 1 year ago.
I have to be honest I see no real reason to put your body through such a long run, 2:30 runs in my opinion are more than sufficient and any running over that takes such a toll on your body that the time taken to recover from it outweighs any benefits you may gain from them....
3 weeks away, I presume you are doing IM France... like myself!! See you there!
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Anton posted 1 year ago.
Here is what has worked for me in the past for tons of long events:
Go out for your 2:30. if you get to the end and are feeling good...stretch it out a bit longer but don't go past 3.
If you are injury free and things seem good a 3 should be ok....if you have a bunch of aches,pains,or general mental funk...2:30.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
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Star posted 1 year ago.
So is it more about the time or the distance? My longest run last week was 2:50, but I only went around 15 miles....I'm no Red :p I'm planning my last long run tomorrow. Should I just try to get in as many miles as possible in 3 hours (of course, without blowing a gasket)?
"I'm more fun than an iPod!"
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Red5 posted 1 year ago.
It's both, Star. Some of my workouts are time based, some mileage based. Regardless, the pacing is always the same, 138-148 aerobic HR zone. So a 3 hour run or a 23 mile run are often one in the same. If I had to give choose time or distance in terms of whats most important, I would suggest time is the more crucial component. Especially for the bike, it's good to spend the time in the saddle vs. nailing 112 miles exactly in a training ride. Acclimiating your body for duration will pay the largest dividends.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
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bluebirdbiker posted 1 year ago.
Red5;69682 wrote:
It's both, Star. Some of my workouts are time based, some mileage based. Regardless, the pacing is always the same, 138-148 aerobic HR zone. So a 3 hour run or a 23 mile run are often one in the same. If I had to give choose time or distance in terms of whats most important, I would suggest time is the more crucial component. Especially for the bike, it's good to spend the time in the saddle vs. nailing 112 miles exactly in a training ride. Acclimiating your body for duration will pay the largest dividends.
I must agree w Red here. Time in the saddle is critical for IM. The more you can ride the better.
BBB
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Sandman posted 1 year ago.
The longest run I did before my Ironmans was 2:45. I did this the day after a 6 hr bike ride so my legs still had some fatigue in them. I wouldn't recommend this for everybody, but it worked for me and come race day the IM marathon seemed easy.
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jon94609 posted 1 year ago.
thanks for the thoughts. Im not so worried now, I think I have put in my time and effort for this race. This Sunday is my last "long" run, which I plan to do between 245 and 3.
Thanks again!
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Red5 posted 1 year ago.
Sandman;69688 wrote:
The longest run I did before my Ironmans was 2:45. I did this the day after a 6 hr bike ride so my legs still had some fatigue in them. I wouldn't recommend this for everybody, but it worked for me and come race day the IM marathon seemed easy.
Yes, I also did my long run of 3:20 the day after a 100 mile plus ride.
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Of course it's 'effing hard, it's IRONMAN!
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Anton posted 1 year ago.
If ya can get in a 120 mile ride, it is such a confidence booster...This season I've been playing with a day between a long ride and a long run...still get in plenty of back to backs...but I've found that by seperating the workouts, the second is of a much higher quality...seems to work for me.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
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Tribro posted 1 year ago.
I'll chime in...
My longest was 2:45 before Canada. Now I blew up at Canada and my marathon sucked. But... I believe it was due to not enough time in the saddle, not so much not enough running. Cycling doesn't beat up the body like running. This year I'll do more 2:30 runs and maybe one or two 3's, but will mostly try to get in more 100+ rides. The bike fitness will help translate to the run without beating yourself up.
That all said, I was getting in 18 mile runs, not fast... but I'm not sure what to recommend to those who struggle to get in 18 within the 2:30-3 hour mark. from 18 to 26 on race day with proper bike fitness is definitely doable. Jumping from 14-15 to 26 is a big leap.
Advice for race day, and something I wish I had done, drop down a gear during the bike. Meaning really focus on staying within your training efforts. The adrenaline of being out there and people riding by you make you get a little ahead of yourself and push the whole 112. I wish I dropped a gear, spun a little more, and took it a little easier. That run is long and come mile 20 I think you'd be happy you did.
Good luck and have fun!
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Sandman posted 1 year ago.
tribro;69719 wrote:
I'll chime in...My longest was 2:45 before Canada. Now I blew up at Canada and my marathon sucked. But... I believe it was due to not enough time in the saddle, not so much not enough running. Cycling doesn't beat up the body like running. This year I'll do more 2:30 runs and maybe one or two 3's, but will mostly try to get in more 100+ rides. The bike fitness will help translate to the run without beating yourself up.
That all said, I was getting in 18 mile runs, not fast... but I'm not sure what to recommend to those who struggle to get in 18 within the 2:30-3 hour mark. from 18 to 26 on race day with proper bike fitness is definitely doable. Jumping from 14-15 to 26 is a big leap.
Advice for race day, and something I wish I had done, drop down a gear during the bike. Meaning really focus on staying within your training efforts. The adrenaline of being out there and people riding by you make you get a little ahead of yourself and push the whole 112. I wish I dropped a gear, spun a little more, and took it a little easier. That run is long and come mile 20 I think you'd be happy you did.
Good luck and have fun!
Have to agree with the bro. You need to come off the bike feeling fresh. It takes at least 10 to 12 100 mile + rides to get there. I even did a 160 mile ride for my Kona prep last year. If you don't have the bike fitness, it doesn't matter what kind of runner you are: it's going to be a long day.
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Star posted 1 year ago.
Well, I've done many more long rides this time around, and Saturday will be over 100 miles (7 hours). I did get in another 3-hour run this morning, though my plan only called for 130 minutes. I felt like mentally I needed it (for IMG I only did one 2:30 run). Its money in the bank! I agree the bike is huge, and I need to really pace myself there so I don't blow up on the run like last time. Thanks for your advice everyone :)
"I'm more fun than an iPod!"
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Hello all-
I'm using one of the Trifuel training schedules for a full Ironman. Why is it that the schedule only has me doing 2:15 runs, for my "long runs?" It will also have me bike for :50 afterwards, but I keep thinking about training for a marathon, where I did 3 to 3:15 runs. Any thoughts??????
Thanks
Jon