IM long training run
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2010-07-21 1:15 PM |
Elite 3658 Roswell, GA | Subject: IM long training run There is a good thread right now about when to do your longest run and how long that run should be. There are a lot of different opinions when it comes to the run training portion of getting ready for an IM, and I thought it would be interesting to focus on that. What part of the run training for an Ironman is the most important |
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2010-07-22 11:11 AM in reply to: #2995159 |
Champion 7136 Knoxville area | Subject: RE: IM long training run For me, it's about consistent running. I've done a few 2+ hour runs so far, and I think my plan tops out at 2:40. For me that's NOT going to get me to 18 miles, as I have been taking my long runs extremely slow and easy for me (prior injuries from long running worries me) at 5.5mph. In Cedar Point, if I get off my bike and CAN run, I'll be jumping (hobbling?) with joy. I've come to accept that my first IM isn't likely going to be sub 12 (my original goal) so, I plan to finish strong and get back to building. |
2010-07-22 11:24 AM in reply to: #2995159 |
Alpharetta, Georgia | Subject: RE: IM long training run I'm perplexed looking at these results... more people on THIS poll are suggesting to run more than 18 miles as a long run. Totally different advice than the other thread. But who knows who is voting, could be people like me! |
2010-07-22 12:41 PM in reply to: #2997664 |
Sensei Sin City | Subject: RE: IM long training run lisac957 - 2010-07-22 9:24 AM I'm perplexed looking at these results... more people on THIS poll are suggesting to run more than 18 miles as a long run. Totally different advice than the other thread. But who knows who is voting, could be people like me! I agree with you. My long runs were never over 18 miles. I was worried and even contacted the author of the plan. They SPECIFICALLY said they were MORE concerned about getting the TIME in. Getting used to long days, rather than the length. |
2010-07-22 12:57 PM in reply to: #2997664 |
Veteran 812 | Subject: RE: IM long training run lisac957 - 2010-07-22 9:24 AM I'm perplexed looking at these results... more people on THIS poll are suggesting to run more than 18 miles as a long run. Totally different advice than the other thread. But who knows who is voting, could be people like me! Do what I say, not what I do? :-) P.S. The two Gale Bernhardt plans which I look at, call for a long run of either 3:00 or 3:15, which for me is just about 18 miles. Edited by mrcurtain 2010-07-22 1:13 PM |
2010-07-22 1:09 PM in reply to: #2997664 |
Elite 3658 Roswell, GA | Subject: RE: IM long training run lisac957 - 2010-07-22 12:24 PM I'm perplexed looking at these results... more people on THIS poll are suggesting to run more than 18 miles as a long run. Totally different advice than the other thread. But who knows who is voting, could be people like me! That's kind of why I made a poll. I've noticed that most of the multi-IM folks I know do 18 milers, but the advice on here is different. I'm not saying the advice on here is bad though. Maybe it's better for first timers to not over do the run volume since that is where a lot of injuries come from. |
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2010-07-22 1:49 PM in reply to: #2995159 |
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2010-07-22 2:06 PM in reply to: #2998227 |
Sensei Sin City | Subject: RE: IM long training run I guess I should caveate... I said I don't run over 18 miles... BUT, I'm a MOPer. If I was in the top, I would assume that running 20 or more would be "easier" or at least could be done during the 2.5-3 hours I'm supposed to run. |
2010-07-22 2:15 PM in reply to: #2995159 |
Subject: RE: IM long training run For my first IM I wavered, but capitulated to the perceived need that I "needed" a 20 miler. So I did it, and it took nearly 3:30. During the IM, I realized that that 20 miler didn't do me a lick of good. There's no way you (I) can really train for what it is like at mile 20 of an IM marathon. If I were to do another IM, I'd bump up the consistency and wouldn't go longer than 2:30, which for me is about 15 miles (in shape, not today) |
2010-07-22 2:49 PM in reply to: #2998310 |
Veteran 812 | Subject: RE: IM long training run ChrisM - 2010-07-22 12:15 PM For my first IM I wavered, but capitulated to the perceived need that I "needed" a 20 miler. So I did it, and it took nearly 3:30. During the IM, I realized that that 20 miler didn't do me a lick of good. Even if a 18+ mile training run doesn't directly mirror your IM run, it _does_ build general fitness which can only help you. So, the real questions is the physical cost. And that's a very personal thing. If you're relatively new to running, have never done a marathon, and 18 miles is really hard on your body, don't do it. But if you have experience running distance, and recover very quickly from long runs, then there is no reason no to go for it. 2 cents on that. |
2010-07-22 3:08 PM in reply to: #2995159 |
Subject: RE: IM long training run Just my opinion based on my experience, I would have had better fitness with consistent weekly running of 20 miles plus 4 or so 15 mile runs than a 12, 15, 20 etc. Or at least the same. The 20 miler did not help me in the least Just my .02 |
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2010-07-22 3:40 PM in reply to: #2995159 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: IM long training run IMO, most triathletes should cap their long run in the 2-2.5 hour range. The reasons for this are: - most triathletes do not run enough to support a longer long run. In general I prefer to keep the long run at 30% of the weekly run volume and during peak training, bump it up to no more than 40%. So, to support a 3 hour long run, an athlete would need to have a weekly run volume of 7.5 hours. |
2010-07-22 5:44 PM in reply to: #2998227 |
Champion 5529 Nashville, TN | Subject: RE: IM long training run PennState - 2010-07-22 2:49 PM I guess I'm arguing for a time based system to some extent. . Agree. As others said, I think the right length is 2-2.5 hours. Beyond that, I think the body doesn't recovery as easily and it will affect additional training. Keep in mind that training is cumulative in nature. IMO, it isn't all about being able to run 18 miles in training. Can I run a 15 miler on my way to 30 miles a week? That is just as important. In full disclosure, outside of my two IMs, my longest run is 16 miles. During my second IM, my longest run of the year was 13.1 miles. |
2010-07-24 7:09 PM in reply to: #2995159 |
Elite 3683 Whispering Pines, North Carolina | Subject: RE: IM long training run I'm actually kind of surprised at the responses. I know it's not necessary to run 20+ milers in prep for an IM. In fact, my longest run is going to be 18 (or so). Planning on 2 (3 max). I think that consistency is the key. Put in the miles and that'll make the difference. |
2010-07-26 8:13 AM in reply to: #2998310 |
Extreme Veteran 492 Austin, TX | Subject: RE: IM long training run ChrisM - 2010-07-22 2:15 PM For my first IM I wavered, but capitulated to the perceived need that I "needed" a 20 miler. So I did it, and it took nearly 3:30. During the IM, I realized that that 20 miler didn't do me a lick of good. There's no way you (I) can really train for what it is like at mile 20 of an IM marathon. If I were to do another IM, I'd bump up the consistency and wouldn't go longer than 2:30, which for me is about 15 miles (in shape, not today) I think it all depends on your pace. I don't see a lot of ROI on a long run above 2.5 hours, which for me is 20 miles. I did two 20 milers before IMSG with several 18's. Again, it all depends on pace/distance/time. I really thought there was no way to simulate the feeling of mile 20 of an IM marathon until my last couple long runs. My coach has me run a couple fast 10 minute intervals in the first 4 miles of a 14 mile run. By mile 8 of that run I am barely hangin on and it's just as tough, if not tougher, mentally to get those last 6 miles in. Just check my logs and you'll see how I struggled. |
2010-07-26 2:27 PM in reply to: #3004218 |
Elite 3658 Roswell, GA | Subject: RE: IM long training run rbalazs - 2010-07-26 9:13 AM I really thought there was no way to simulate the feeling of mile 20 of an IM marathon until my last couple long runs. My coach has me run a couple fast 10 minute intervals in the first 4 miles of a 14 mile run. By mile 8 of that run I am barely hangin on and it's just as tough, if not tougher, mentally to get those last 6 miles in. Just check my logs and you'll see how I struggled. That's a pretty cool idea. |
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2010-07-26 2:57 PM in reply to: #3004218 |
Subject: RE: IM long training run rbalazs - 2010-07-26 6:13 AM ChrisM - 2010-07-22 2:15 PM For my first IM I wavered, but capitulated to the perceived need that I "needed" a 20 miler. So I did it, and it took nearly 3:30. During the IM, I realized that that 20 miler didn't do me a lick of good. There's no way you (I) can really train for what it is like at mile 20 of an IM marathon. I think it all depends on your pace. I don't see a lot of ROI on a long run above 2.5 hours, which for me is 20 miles. I did two 20 milers before IMSG with several 18's. Again, it all depends on pace/distance/time. I really thought there was no way to simulate the feeling of mile 20 of an IM marathon until my last couple long runs. My coach has me run a couple fast 10 minute intervals in the first 4 miles of a 14 mile run. By mile 8 of that run I am barely hangin on and it's just as tough, if not tougher, mentally to get those last 6 miles in. Just check my logs and you'll see how I struggled. If I were to do another IM, I'd bump up the consistency and wouldn't go longer than 2:30, which for me is about 15 miles (in shape, not today) I suppose that's tougher, cuz all you have waiting then is an ice bath... no IM finish line, Mike Reilly, so yeah, you can likely get that feeling or worse |
2010-07-26 9:56 PM in reply to: #2995159 |
Expert 1148 Santa Fe, New Mexico | Subject: RE: IM long training run In my only IM, I felt like I ran out of training at 18 miles. by the 21 mile mark it was getting pretty bad. My feet hurt when I walked and my knees hurt when I ran. My longest training run was 18 miles (only one time). I really felt like I should have trained more with more long, long runs. That said, this time due to injuries that's just not going to happen. I am however running 4 to 5 days a week (rather than 3) and think my body is beginning to like running better. It sounds like the consensus is that more running spread through the week is better than getting the time with a longer run on the weekend. Anyone disagree? Because this time I really want to be able to run those last six miles. |
2010-07-26 11:26 PM in reply to: #3005436 |
Extreme Veteran 492 Austin, TX | Subject: RE: IM long training run ChrisM - 2010-07-26 2:57 PM rbalazs - 2010-07-26 6:13 AM ChrisM - 2010-07-22 2:15 PM For my first IM I wavered, but capitulated to the perceived need that I "needed" a 20 miler. So I did it, and it took nearly 3:30. During the IM, I realized that that 20 miler didn't do me a lick of good. There's no way you (I) can really train for what it is like at mile 20 of an IM marathon. I think it all depends on your pace. I don't see a lot of ROI on a long run above 2.5 hours, which for me is 20 miles. I did two 20 milers before IMSG with several 18's. Again, it all depends on pace/distance/time. I really thought there was no way to simulate the feeling of mile 20 of an IM marathon until my last couple long runs. My coach has me run a couple fast 10 minute intervals in the first 4 miles of a 14 mile run. By mile 8 of that run I am barely hangin on and it's just as tough, if not tougher, mentally to get those last 6 miles in. Just check my logs and you'll see how I struggled. If I were to do another IM, I'd bump up the consistency and wouldn't go longer than 2:30, which for me is about 15 miles (in shape, not today) I suppose that's tougher, cuz all you have waiting then is an ice bath... no IM finish line, Mike Reilly, so yeah, you can likely get that feeling or worse At least I have a great wife that poors me a huge glass of chocolate milk as I just sit in the pool. |
2010-07-27 12:10 AM in reply to: #3006344 |
Expert 924 Western WI | Subject: RE: IM long training run This is a very interesting thread - I appreciate everyone's input. |