Ironman 70.3 Eagleman Triathlon : Official Thread (Page 6)

Fast field or not...I am just looking to finish my first HIM in the F 50-54 age group.  

You guys will be packing your bags and heading home by the time I cross the finish line.  I am hoping to break 6 hours.  Wish me luck.

I did eagleman last year.

It was hot, water temps were over 80F.  I made the mistake of swimming with my tri top on with no speed suit. It has pockets and I could feel the drag while swimming. I have a new LG top this year that has covers over the pockets, though I may get a speed suit because I am stinking slow on the swim.

Bike - Fast and FLAT!  no shade no hills that's all I have to say about that.

Run - FLAT and NO SHADE, it was hot last year, and I understand it was even hotter the year before.  plan to drink lots of fluids, dont forget sunblock, wear a hat or visor.  I wore a hat and dumped ice in it and put it back on my head during the run. 

I had a lot of issues on the run because of the heat. Hope to be in better shape this year.

Wow good for you, fantastic!

I don't think I've run that far in the last 4 years for a long run.  Nice work.  

Last year in all the racing that I did I think my longest run was my HIM races that I did.  Other than that maybe a 12 mile run tops.  No more than about 35-40 MPW of running during that same week. 

For me running that long does nothing but destroy my body.  I'm much better serverd with consistent week to week volume.  Mentally, I don't need to run the "race" distance to be ready for it. 

A few observastions and comments on this topic if I may.   Someone hoepfully will get something out of this. 

Let me first start with, If I was in my mid to late 20s and/or early 30s and didn't have two kids, a 60+ hour full time job and had the luxury of a body that could handle super heavy volume all the time, I'd not limit my long runs to that 10-12 mile range.  For 70.3 I think I'd try to consistently hit weekly long runs of about 14-16.  That would be way more than enough for 70.3 and would allow me to bridge to full Ironman if I ever decided to make the jump to that distance.  Unfortunately that's not the reality Im faced with.  I get lower body injures very easily.  So for me the number one priority is to show up to the race injury free or holding the slight "niggles" to a minimium.

Now a few observations.  I've seen and heard many people over the last 7 years talk about these super long runs they do at slow paces.  Typically, when I talk to people they do these long runs as part of a 3-4 run a week program and the long run is way more than 30% of their entire weekly volume.  Sure, they are able to complete the long run but at what cost.  Pace is usually very slow and risk of injury over the last few miles of these long runs is very high.  I decided to look a little closer at why that is?  The only thing that I can figure at this point is that FORM breaks down and the runners are slogging through the last few miles of these long runs with bad mechanics and pushing pace to try and hit some "target" goal they have in mind.  It's a recipe for disaster.  I will never advocate someone going out and running 2+ hours at 10-12 minute miles.  There are smarter and more efficient ways to train.

I'd rather someone tell me that they ran a 15 mile run and broke it down on the same day into managable distance.  Maybe a 8/7 or a 10/5.  But they need to figure out where they start to lose good form and then pull the plug shortly after that.  For me it's always been around mile 7-8 of a long run.  For some reason my hips just get tight and I lose all composure.  Everyone is different and that's the key here.  Then over time, you add to one of the runs and remove from the other runs until you are able to manage the full distance.   I typically run them as out and back runs and negative split the last half with good form vs running the straight distance and "pulling" it together over the last half. 

By no means is this a criticizim of anyone on this thread.  It's just my observations of what's worked for me over the last few years.  Take the first 4 years of my triathlon career and you'll see a pattern of lower body injuries and season ending type stuff.  Look at the last 2 years and you'll see a weekly and monthy trend that has allowed me to run more miles per week, run faster at lower HR's and run with almost no injures.  Again, everyone is different and of course the biggest thing to consider it TIME.  Most people simply don't have the 10-16 hours per week to toss at training to make it beneficial for them to perform well.

I needed to get the race distance in to be mentally ready.  The extra happened since I didn't use my GPS watch.

I run three days a week.  Never, ever, back to back days.  Try to get in 2 short and one long.  Long usually means 8-10 miles. 

I will probably get in one more 13 mile run before the race.

I commute by bike 5 days/week for total of 75 miles.  Swim 2-3 times a week for 30-40 minutes.  Will be extending one of my swims to 1 hour each week between now and the race

Now...if I could get in a few long rides...

Totally correct.  Undertraining the run is the way to go.  For most people, running the kind of distances we run on a regular basis, is more than our joints can handle.  As much as we all love this sport, and there are aspects which are good for our health, running long distances is not healthy for most people long term.  I'm sure you all have friends who ran marathons for years and are now getting knee replacements at 50.

I used Phil Skiba as a coach for a while.  He is a physical med and rehab doc in addition to a top notch coach.  He undertrains runs.  He sees the running injuries first hand.  Personally, I had never had any real injuries, until some severe pain in my right leg earlier this season.  I had an MRI to rule out a stress fracture in my leg (I had stress related bone changes and was out for a few weeks).  I have never really had knee pain, but on that MRI was early arthritis in my knee.  I am 38.  That was a deciding factor for me.  I am likely going to make this my last long course.

Everyone's body is different.  I do not do this for a living.  I am a doctor and a single Mom (with a great BF who helps a lot - Yeajackson on BT).  I have a lot of things on my bucket list.  I don't think I will be able to do them if I have joint replacements. 

I love this sport.  I love the competition.  I love the community.  But I am keeping it in perspective.  I love my life more and I want to live it pain free for the long haul.