Ironman Coeur d'Alene : Official Thread (Page 28)

charlesmoss - 2010-10-28 10:58 AM Sorry - if I wrote PBF I meant PBP - the "ironman perform" drink.  Too late to edit.

I'm just glad you didn't mean PBR...I was going to ask if they served it in the 40 oz cans.

JoshKaptur - 2010-10-27 7:38 PM Just one more encouragement - 6x is not as hard as it sounds.  In my experience, and the experience of others who have tried it... once you start it and adjust to it you will feel like you need to run 6+ times a week.  It will just become part of your life. 

If it helps, think of it as 3 runs a week.  One long run, and two medium ones.  The rest are insignificant from a time/recovery perspective.

For me (I ran 7-9 times a week in IM training), the best pattern to get into was to get up every day early and run.  You can do that in the dark, and if you prepare the night before (I often slept in my running clothes for the next day) you can be out the door in 5 minutes for a 30-45 minute easy run.

The evenings were where I found time to bike (daylight) or swim (hard for me from a scheduling perspective since a 45 minute swim takes 90 minutes when you throw in the commute).  Since you can do both of those at a much higher intensity without real injury risk, I don't think it is as important to get volume through frequency there... you can accomplish the same training stress by having a few intense workouts with ample recovery between them.

What that meant for me is that I never rode longer than 90 minutes on a weekday, and rarely swam more than 45 minutes... but every stroke (pedal or arm) was HARD.  And then mixed in every available free moment was easy running miles.  I do my long run on tuesdays or wednesdays (wake up REALLY early one day per week), and my long bike on saturdays... so that both can be quality workouts without significant fatigue in my legs... and then Sundays just had a short workout and left plenty of time for church + family time (I think keeping the family happy during IM training is really important for long term success in the sport - I do this by forcing myself to not just collapse on the couch after my logn rides, and giving them all of Sunday (except a short little recovery jog + swim either before they wake up, or in the afternoon with the family).

citaltfort - 2010-10-28 11:16 PM

I agree about running several times during the week.  During my current marathon build up, I had one or two days a week when I ran twice a day and a total of 7-8 runs per week.  At the same time, in all but my two highest mileage weeks, I kept two non-running/non-impact days each week for recovery.  My legs do much better when I give them a couple of days per week off from impact.

Brad

but how do you let yourself properly recover when doing 7-8 runs a week?

spudone - 2010-10-29 10:26 AM
You get to the point where a quick 4 mile run doesn't require much recovery.  The only real pounding you're doing to your legs is the 1 long run each week.  If you have a day for speed work, it's good to do it on a track instead of pavement.

RunRene - 2010-10-29 1:47 PM Will I be running a Marathon on Halloween Day??  Read here to find out.
http://rene-guerrero.blogspot.com/2010/10/dancei-meanrun-in-rain.html

....well most of you already know the answer!

T in Liberty Lake - 2010-10-29 1:30 AM

I'm running the Tri-Cities marathon on Halloween also.

JoshKaptur - 2010-10-29 1:25 AM

Bottom line - you can run every day as long as you dial back the intensity.

gojogo - 2010-10-29 2:38 AM

Bummer Rene, but it sounds like you have a good attitude about the whole thing.  Rest and recover.

15step - 2010-10-29 6:56 AM  Agreed. I think that recovery is just as important as training itself. I am trying to run 5 days a week right now, and just keeping my base consistent from earlier this year. I understand that marathoning is a beast of its own that requires special training, but how do you let yourself properly recover when doing 7-8 runs a week?

The other thing to keep in mind when you run like this (or even just crank up the s/b/r volume) is that you have to treat little problems like they're big problems before they become a big problem.  Minor joint or muscle issues that you might not treat aggressivly because you have lots of recovery built into your schedule need to be treated like an injury.  Ice it, stretch it, change shoes or equipment, but just don't ignore it because when you are doing big volume things generally will not magically heal themselves.

RunRene - 2010-10-29 5:39 PM

Good luck Teeeee!  :-)

T in Liberty Lake - 2010-10-29 4:30 PM

I'm running the Tri-Cities marathon on Halloween also.

T in Liberty Lake - 2010-10-29 1:30 PM

I'm running the Tri-Cities marathon on Halloween also.

T in Liberty Lake - 2010-10-31 8:57 PM Thanks everyone.  I have a great day today.  Almost 30 minutes faster than the Spokane marathon a few weeks ago (3:27).  It was a fun way to spend my birthday.

T in Liberty Lake - 2010-10-31 5:57 PM Thanks everyone.  I have a great day today.  Almost 30 minutes faster than the Spokane marathon a few weeks ago (3:27).  It was a fun way to spend my birthday.

T in Liberty Lake - 2010-10-31 5:57 PM Thanks everyone.  I have a great day today.  Almost 30 minutes faster than the Spokane marathon a few weeks ago (3:27).  It was a fun way to spend my birthday.