Ironman 70.3 Eagleman Triathlon : Official Thread (Page 5)

So, the basic premise of 1:2:3 is this.  Running unlike swimming and cycling takes a much larger toll physically on your body. There is a limit on how far and how fast/hard you can go over and over before you get seriously hurt.  With that in mind, breaking things down into more manegable smaller components seems to yield the best results for beginner runners.  The idea is to be able to run more and not get hurt. Running more will result eventually in running faster, so on and so forth. 

Unless you are an advanced runner and have been running your whole life.  In that case your probably running 6-7 days a week anyway.   

As Barry Pollock says in his great posts on ST: 

"Many triathletes are shocked at how slow they should be running. All of these runs should be at a pace where you can comfortably carry a conversation. How can this make you faster? You don’t run slow for the sake of running slow. You run slow so that you can run more. Hammering through 25 miles a week for an above average male triathlete is only going to hinder improvement. You shouldn’t be thinking about how to get more out of the running you do, but rather what you can do to run more. As your mileage builds toward 35-40 miles/wk, your paces will naturally come down as your aerobic system improves." 

So the structure for 1:2:3 can look two ways.  Time based approach or miles based approach.  I'll give an example of both below. The basic idea is that 1 = 1 long run which is 3 times your short run.  2 = 2 medium runs which are 2 times your short run and 3 = 3 short runs which is at x distance.  3 short, 2 mod, 1 long for six runs.  See below.  There is plenty more info out there on ST but that's the quick and dirty.  

Time:  

Mon - Off,

Tuesday - 15 Minutes

Wednesday - 60 Minutes

Thursday - 15 Minutes

Friday 30 Minutes

Saturday - 15 Minutes

Sunday - 30 Minutes

Miles:

Monday - Off

Tuesday - 3 Miles

Wednesday - 9 Miles

Thursday - 3 Miles

Friday - 6 Miles

Saturday - 3 Miles

Sunday - 6 Miles

Again there's no harm in switching to it for a few weeks.  It's made me a much stronger and consistent runner.  Start off with low miles and time.  Repeat the weeks and if they are to easy gradually increase.  

More importantly stay injury free and have fun.

The thing I like about this approaches that it really spreads the miles out nicely over a full week.  My body seems to absorb the stress much better this way and I PR'd my runs over and over again last year while being injury free.  That is the key for me.  Not being hurt!  

Interestingly, I think leading into Eagleman and Las Vegas worlds last year the most I ran in one week was about ~36 miles.  Figure that out.   Thats not even weekly long run of 12 miles based on the formula above.  

...and so the great debate begins.   One which I am not going to entertain really.  I like to let me racing speak for itself.   

I'll leave you with this food for thought.  Of all of the running I did last year... Starting 1:2:3 in early February 2011, and roughly 30 weeks of very focused training from Feb-Septermber, I probably only had 2-4 weeks with any very fast tempo or speed work type stuff.  Within those 2-4 weeks, I probably only ran hard for 50% of the runs that I did within those weeks. 

What I can tell you is I am not advocating "Easy" running.  A lot of this running is done at a fairly moderate to upper moderate aerobic intensity.  As you put the time in, you get stronger, your HR improves as does your paces.  Before long what was an easy pace become pedestrian.  You don't need to run at or greater than race pace to run fast in your races.  Your RUN workouts should always leave you feeling like you could have done more.  Your races should be your HARDEST run workouts.   

At the beginning of last year I remember most of my easier type runs were in the 8:00 min/mile range.  By June just after eagle man the same runs were in the 6:50-7:10 min/mile pace with the same exact HR.  Again, no speed work.  Consistent focused training to support hard race efforts.  

Anyone not book a room yet?  Hyatt (Host Hotel) is $$$, but does have a few rooms left, though you have to call them, they are blocked out for the race.

Also be careful using a map function on travel sites; they don't account for the Chesapeake bay; they show Lexington Park hotels as 26 miles away, which is true if you could swim about 20 miles (I know you're thinking about that).  In reality, it's about a 2 hour drive from Lexington Park.

Hotels look pretty thin at this point...

I just printed out the Athlete Guide for leisurely reading this weekend.  How is training going for everyone?  

I am ready for the weather to really warm up to get used to the heat.

2 weeks with an ear infection but training is getting much closer to what I'd like it to be.  This week will look like this and it only goes up from here:

16000 Yards Swimming

140 Miles Riding

35 Miles Running

That is your week total?  Gadzooks!!! 

Mine are...plan to get in about 10 miles on Saturday or Sunday.  Had a planned swim today but forgot the all important bathing suit.

Gadzooks is right!  Now if I can only string another 8+ weeks of this together hopefully I'll be able to make it to the finish line.

That's cause your a freekin' animal! An ANIMAL!!!!

Wow 1:22 is a decent time and should certainly give you some confidence for Eagleman.  Nicely done.  

Your not going to need a wetsuit for Eagleman.  The temps will be warm by race day.  Depends on your situation and what your trying to do.  If your looking for a podium in your AG or just looking to compete and have fun?  I raced last year and swam in just tri shorts with my top folded up and tucked into my shorts.  Pulled it up and had it on before I even got to my bike.  I think my results were ok last year.