Ironman Coeur d'Alene : Official Thread (Page 55)

dfrash_1 - 2011-02-18 5:31 PM Josh- you mentioned run volume at 50 miles /wk.  Is that what you guys are doing now or next month?  I currently have two a days every day except for the day I do my long ride.  Plus 4 days also have gym/strength workouts.  If I add more running now something would have to give.  My guess is you'll say trade a gym workout for another run or leave as is for now?

mango6383 - 2011-02-21 12:06 PM

I am living proof of why you should definitely NOT start running 50 mpw without slowly building to that mileage.  After my HIM in August, I had 9 weeks until the Portland Marathon in October.  I aggressively built from probably only 20 mpw to 50ish (one week I even got to 60), and while I finished the marathon, I was sidelined for 6 weeks completely with a stress fracture.  I'm building back up to decent mileage again (currently around 25), but the point is: with the race this close, risking injury by jumping in run mileage without building to it could possibly mean a DNS at CdA. 

And we all know that DNS 

cam111 - 2011-02-21 1:02 PM OK, I'll bite...what's DFL?

kstater39 - 2011-02-20 9:02 PM

i CAN assure you that I do not have the knowledge base or the speed of everyone else on this group.  However, I do have the experience that you do with naturally being a 12 minute mile runner.  I came from no athletic background. Rode bulls in college and lifted weights all through life.  However, when I started tri'ing at 39 I had never ran more than 1.5 miles strait.  I would agree with what has been said that it is simply miles, speed work thrown in, and add two big additions - patience and realistic expectations.  Again, I have no great story.  I looked like I was athletic when I started.  I have lost 15-20 pounds and look "skinny" now but weight was not my issue.  I do not have a heart issue, etc. I was just born slow.  However, Saturday I ran a half marathon at a 1:47 or close to a 8 min/mile pace.  I never thought this was possible.  However, it took 2.5 years to do it and miles and miles.  I do not do the volume that alot of folks on the board do. My body is still adjusting to more miles.  Also I am still learning what works for me.  I just wanted to let you know that people like us do get faster if we train smart like has been said. A coach has done that for me. However, you can do it on your own if you have the time to learn how to coach yourself. However, BE PATIENT.  Take each accomplishment as it comes and enjoy it.  Do not get pissed when you run a 9:30 pace at zn 4 for a 5 k because you wanted a 9 min pace if you had only a 9:30 in the tank.  Be happy with what you accomplish and train smart.  Train like you are training to win Kona but only compete against your yesterday or last year or whatever.  But train against yourself.  There is no shame in a 12 min pace if it was truly all you had in the tank.   I can tell you this - if Chrissy Welington pushes harder than what I pushed Saturday for my PR then God Bless her she earns her victories.  Because I had nothing left in me, near me, or anywhere around me.  To many people what is important is the number 2:40 marathon etc. I think what matters is how you suck the all you have out through a smart well thought out plan that allows you to effeciently win your goal - which in our case is swimming/biking/running as close as possible to our maximum potential to each and still finish strong.  Who really cares about the number unless you are one of the gifted ones who have the ability and the discipline to really strive for a kona spot.  The rest of us are competing against ourself - the rest is a contest(Imho)

T in Liberty Lake - 2011-02-21 1:30 AM

JoshKaptur - 2011-02-17 3:14 AM

You forgot the third reason tri shoes have drain holes.

rbalazs - 2011-02-21 7:25 PM To run a sub-4 marathon, bike lots! It doesn't matter how well you can run if you get off the bike wasted. Don't get me wrong, you need to put in the run miles but all the run miles in the world won't mean anything unless you come off the bike fresh.

tribean - 2011-02-21 8:01 PM

Ladies and Gentlemen please let me introduce “BLACK MOMBA” (Speed Concept 7.0). 

After TSS of 300 and IF of 70-75%, if you are feeling fresh and running well, then Coggan's tables are not too far off as they seem to be in my case (I think my FTP is not the best predictor for 5 hour rides-5 hour rides are). I parlayed a tss 256.2 and If .705 to a 3:53 IM mary at IMFL this year  (VI 1.05). And you know what, I never felt fresh and well. Not like complete and utter carp yes, fresh and well, no!

cam111 - 2011-02-21 8:35 PM With all of the great posts and advice there seems to be a common element of guidance (almost caution) for "nutrition" but not a lot of specifics. Are there good references/resources that a 1st timer would benefit from? Thanks!

coxma22 - 2011-02-21 8:15 PM Whoa, that's an imposing looking machine, congratulations! I'll be sure to move right as you go flying past. Those rims do look awfully small against that huge frame, though, I think you're going to need some 808s to balance out the look.

pga_mike - 2011-02-21 5:20 PM Josh,

You are dead on about running long runs too fast (too close to race pace), and other runs too slowly (just a little faster than race pace).

This advice is sound, but as an easily injured triathlete, I find that a one hour speed, tempo and track workouts cause more issues (for me) than a 3 hour slow run.  n=1

rbalazs - 2011-02-21 7:25 PM To run a sub-4 marathon, bike lots! It doesn't matter how well you can run if you get off the bike wasted. Don't get me wrong, you need to put in the run miles but all the run miles in the world won't mean anything unless you come off the bike fresh.

JoshKaptur - 2011-02-22 10:02 AM



Yep - this is fundamentally why the BarryP approach has you building volume through frequent but slow runs... the best of both worlds (allows you to get your mileage way up without any seriously taxing (from an injury risk standpoint) runs).