Ironman USA Lake Placid : Official Thread (Page 55)

bryancd - 2010-02-27 6:10 PM

Dream Chaser - 2010-02-26 5:00 PM My stand-alone marathons are 3:33 and 3:34 ... so I'm hoping to get my swim and bike fitness to the point where I can run a 3:45-ish.  

Hi! God of Reality here! forget 3:45, plan on a 4.

Well now that you said that, you know I gotta go and prove you wrong.  

Actually, I don't care what the time is... as long as it's fast enough to beat Cusetri.  OHHH!!

bryancd - 2010-02-27 9:26 PM I am about to go to bed. I have been awake for about 34 of the past 36 hours...I have no time for being gentle. James, I love you brother, prove me wrong, but there is no such thing as the IRONMAN run fairy to sprinkle trixie dust on that biatch.

I think this represents confusion. 

I just want to better my time from last year.  Maybe if it’s a good day KQ. 

Swim  :58
T1  :04
Bike  5:25
T2  :02
Run:4:00 

10:29

bryancd - 2010-02-27 9:26 PM

PennState - 2010-02-27 8:20 PM

bryancd - 2010-02-27 6:10 PM

Dream Chaser - 2010-02-26 5:00 PM My stand-alone marathons are 3:33 and 3:34 ... so I'm hoping to get my swim and bike fitness to the point where I can run a 3:45-ish.  

Hi! God of Reality here! forget 3:45, plan on a 4.

love you dude!
you speak the absolute truth!

I am about to go to bed. I have been awake for about 34 of the past 36 hours...I have no time for being gentle. James, I love you brother, prove me wrong, but there is no such thing as the IRONMAN run fairy to sprinkle trixie dust on that biatch.

Not sure how you got in there either James.  I don't believe in trixie dust either, but I plan to put in the training provided to make a go of it.  Regardless of my time, and truth be told, so long as I finish in sub 17... then I will be an Ironman.  And that's the #1 goal, to finish.  Everything else to me is gravy. 

bryancd - 2010-02-28 7:26 AM

tasr - 2010-02-27 8:33 PM

bryancd - 2010-02-27 9:26 PM I am about to go to bed. I have been awake for about 34 of the past 36 hours...I have no time for being gentle. James, I love you brother, prove me wrong, but there is no such thing as the IRONMAN run fairy to sprinkle trixie dust on that biatch.

What!?!???  How did my name come into this? 

I think this represents confusion. 

It does! I told you I was tired.... I'm better now. All teasing aside, you should train to pace your marathon about 20-30 seconds faster than what you will actually run. And open Marathon plus 20-30min is a good IM run split goal. So if you want a 3:45 run split, train to run a sub 3:30 pace in your long runs. I trained my long runs to the very low 7's and ended up running in the mid 7's. That's what you should expect.

I ran a 3:34 Marathon in 2007 and then a 3:33 this past October on very little running (actually my longest run was one single 15 miler); AND I ran that 3:33 exactly six days after a HIM.  I feel confident right now I could run a stand-alone 3:2X Marathon.  I also plan to increase the speed of my long runs once the weather gets warmer.  Right now I am just running very easy, putting miles into my legs, and building my Running Base. 

I plan to average between 30 to 40 miles running from March through May, peaking at 50 miles a week in mid-June; I plan to be 10 lbs lighter than I've ever been; and I plan to actually seriously train for the Bike, which I've never done before.  I also do not plan on pushing the Swim or the Bike.  Based off all these factors, I think an 8:34 pace for a 3:45 is a reasonable goal, for me.  If I fall apart the last 10k and end up with a 3:5X ... so be it.  But I don't think it's an unreleastic goal if I hit my training goals and arrive to the starting line healthy.    

That's my reason for liking the PBN V-dot to run potential chart.  It's not taking a historical race, it's taking your current V-dot ( which we're all figuring out from testing, right? ) and basing potential off of that.  And note, it's potential, not predictive.  Execution and durability will determine whether you reach that potential.