Need Advice on Ironman Training

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2009-07-26 10:35 PM


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Subject: Need Advice on Ironman Training
I have only been training 10 hrs a week on average and can't see going above 13 hrs due to work travel schedule. There is only 8-weeks left until the ChesapeakeMan Ironman and am not sure it makes sense to sign up as there are some slots available. I have already completed a 1/2 Ironman two months ago and two Olympic and 1 Sprint in the last three months. My bike fitness is strong and would not have any problem riding 112 miles and I am pretty confident I can maintain 10 min pace on the marathon portion of the run, but I have only been swimming once a week, and swimming over a mile starts to get tough for me. 

What should I do? Can I perform respectibly training an average of 10-12 hrs per week now until the event in 8-weeks?

Plase advise, anyone. Thank you. 

2009-07-26 11:35 PM
in reply to: #2309281

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Subject: RE: Need Advice on Ironman Training
If your goal is to finish then I don't think it's a problem. In the Be Iron Fit book his just finish training program maxes at 10-12 hours a week. Over the next 5 weeks try to do a couple 3000 yard swims and see how that goes. As long as you have a good solid base, one really long day is doable. Have fun.
2009-07-27 8:32 AM
in reply to: #2309281

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Subject: that is exactly where I am for exactly the same race
I'm signing up next week and have no goal except for crossing the finish line with my kids and wifey. But that's me - what do you want to do at Cman?
2009-07-27 8:37 AM
in reply to: #2309281

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2009-07-27 8:46 AM
in reply to: #2309281

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Subject: RE: Need Advice on Ironman Training

What should I do?


Whatever you want.

Can I perform respectibly training an average of 10-12 hrs per week now until the event in 8-weeks?


Probably not, but that depends how you define "respectably".


My guess is that it would be a long suffer-fest for you and that you will not come close to 10min/mile in the marathon.

2009-07-27 10:04 AM
in reply to: #2309281

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Subject: RE: Need Advice on Ironman Training
How did your 1/2 IM go, and what has your training looked like since it finished?

2009-07-27 10:09 AM
in reply to: #2309281

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Subject: RE: Need Advice on Ironman Training
what was your HIM time? Do you hive any recent PRs (times) for bike/run? when you train do you do most of your stuff easy or do you make those 10-12 hrs x week of training count (i.e. do threshold sets, long tempo sessions, etc.)?
2009-07-27 9:55 PM
in reply to: #2309908


8

Subject: RE: Need Advice on Ironman Training
I did the 1/2 in 6 hrs and 5 minutes. It was hilly course and felt I couldn't have done much better, if at all. My training since has been spotty, meaning between 8-10 hrs per week, mostly running and biking. I feel that I can put in a strong 8-weeks of training and make the 13 hours of training that I can allocate count, but don't want to throw an estimated $700 a way with fees, travel, etc. if I can't finish. To me, I really want to finish under 14 hours.

I have people telling me go for it, but you are a certified coach, so I'll take your advice. 
2009-07-27 10:02 PM
in reply to: #2309281

Subject: RE: Need Advice on Ironman Training
Could you finish?  probably.   under 14? no idea.  Is it gonna hurt real bad?  probably

I know you think you can hold a 10 minute mile pace on the run.  based on what?   A HIM is a different animal than an IM.  Completely.

Not sure why you want to rush into doing an IM unless it's just to do one

Just my .02 
2009-07-28 8:22 AM
in reply to: #2309281

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Subject: RE: Need Advice on Ironman Training
total iron virgin here but I'm in the same boat as the OP am I totally deranged to think I can do a 1:45 swim, 15 T1, 7:00Hr ride (16 mph) 15 min T2 then 4:45 marathon (10:53 min miles) for a 14 hr Iron distance? the bike and swim seem reasonable with what I've been doing (sorry folks i don't post my log here) my real concern is starting out at good steady pace on the run and not slowing down too much.

chevy if you decide to do this race let me know
2009-07-28 9:23 AM
in reply to: #2312056

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Subject: RE: Need Advice on Ironman Training
Joe_h - 2009-07-28 8:22 AM

total iron virgin here but I'm in the same boat as the OP am I totally deranged to think I can do a 1:45 swim, 15 T1, 7:00Hr ride (16 mph) 15 min T2 then 4:45 marathon (10:53 min miles) for a 14 hr Iron distance? the bike and swim seem reasonable with what I've been doing (sorry folks i don't post my log here) my real concern is starting out at good steady pace on the run and not slowing down too much.

chevy if you decide to do this race let me know


Hard to say how deranged you are because you don't have any training logged.

Really it comes down to your history and what you do in training now. Hard to give advice when someone can't see the full picture of who are you as an athlete.

If you do not have a solid swim and bike (aka: get off the bike at 112 miles feeling good)... keep a 11 minute mile on the run could be very hard. VERY HARD. As the day goes on you get more and more worn down.




2009-07-28 9:36 AM
in reply to: #2312056

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Subject: RE: Need Advice on Ironman Training
Joe_h - 2009-07-28 9:22 AM total iron virgin here but I'm in the same boat as the OP am I totally deranged to think I can do a 1:45 swim, 15 T1, 7:00Hr ride (16 mph) 15 min T2 then 4:45 marathon (10:53 min miles) for a 14 hr Iron distance? the bike and swim seem reasonable with what I've been doing (sorry folks i don't post my log here) my real concern is starting out at good steady pace on the run and not slowing down too much. chevy if you decide to do this race let me know


Yeah, really hard to say without more background info.  But, I would say the odds of you being able to hold that run pace are low given what little you have provided--not 'no chance', just low odds.  Why do you think that a 10:53 pace is doable?  How many 1:45 swims have you done?  How many 7hr bike rides?
2009-07-28 9:41 AM
in reply to: #2312333

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Subject: RE: Need Advice on Ironman Training
JohnnyKay - 2009-07-28 9:36 AM

Joe_h - 2009-07-28 9:22 AM total iron virgin here but I'm in the same boat as the OP am I totally deranged to think I can do a 1:45 swim, 15 T1, 7:00Hr ride (16 mph) 15 min T2 then 4:45 marathon (10:53 min miles) for a 14 hr Iron distance? the bike and swim seem reasonable with what I've been doing (sorry folks i don't post my log here) my real concern is starting out at good steady pace on the run and not slowing down too much. chevy if you decide to do this race let me know


Yeah, really hard to say without more background info.  But, I would say the odds of you being able to hold that run pace are low given what little you have provided--not 'no chance', just low odds.  Why do you think that a 10:53 pace is doable?  How many 1:45 swims have you done?  How many 7hr bike rides?


I think 11 min miles is very doable I can stay in zone 2 HR no problem at that pace at least in stand alone and bricks in practice so far.

1 century done a little over 6 hours w/ aid stations.

not up to 1:45 min swims yet
2009-07-28 9:46 AM
in reply to: #2312292

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Subject: RE: Need Advice on Ironman Training
KSH - 2009-07-28 9:23 AM

Joe_h - 2009-07-28 8:22 AM

total iron virgin here but I'm in the same boat as the OP am I totally deranged to think I can do a 1:45 swim, 15 T1, 7:00Hr ride (16 mph) 15 min T2 then 4:45 marathon (10:53 min miles) for a 14 hr Iron distance? the bike and swim seem reasonable with what I've been doing (sorry folks i don't post my log here) my real concern is starting out at good steady pace on the run and not slowing down too much.

chevy if you decide to do this race let me know


Hard to say how deranged you are because you don't have any training logged.

Really it comes down to your history and what you do in training now. Hard to give advice when someone can't see the full picture of who are you as an athlete.

If you do not have a solid swim and bike (aka: get off the bike at 112 miles feeling good)... keep a 11 minute mile on the run could be very hard. VERY HARD. As the day goes on you get more and more worn down.


13 years of tri's so far definitely back of pack/mid pack have done 3 half's but none recently (have a half lite this weekend) and have completed 3 marathons 3:53 -4:25 no racing this year but did a century a couple weeks back in about 6:10 (including aid stations) and felt STRONG afterwards when I did my run.

I am a looking to just finish but break 14 hours is my super secret if every thing goes perfect AA goal and on paper doesn't look out of reach
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