Using your IM condition to PR shorter races

Master

2571

Tiger's Den

Subject: RE: Using your IM condition to PR shorter races

I'm planning on doing a HIM 3 weeks after IMWI. But I have no time expectations. I will probably PR the race, but only because my time last year was sooooo lousy. I am basically only doing the race because it's in our backyard and because it's a fun race. I'm ok with whatever my time is. I would be hard pressed to do this slower than last year. (if I can do an OLY in 2:48, there is no reason why I should need 6:49 for a HIM)

I asked my coach if we'd be recovered, and she said no, but that we were going to do it for fun and to support the local race. Which is good with me! It's a great way to end a season...

And, after building for CDA, crashing, breaking my collarbone and taking a break, and now ramping up for IMWI, I think I've built a decent base....

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Master

1686

Royersford, PA

Subject: RE: Using your IM condition to PR shorter races

While having trained for and completed an IM certainly helps set you up for PRs in shorter races.....the next season. After my first IM, I did the Disney Marathon about 6 weeks later and really tried to run it fast but ended up running 5 minute slower than my IM marathon split. However after a not too intense off season I ran a 9 minute PR in my first HIM the next season and set PRs for HIM, OLY, and several sprints I've done several times.

An IM takes a lot out of your body. By comparision this year I ran my second fastest marathon and 13 days later I was able to come back and set another 9 min HIM PR on a day I really felt like I was taking it easy. Compare than to Disney where I was fried by mile 6 even though I was over a min per mile slower than I was shooting for.

Edited by southwestmba 2008-08-08 7:22 PM

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Veteran

202

Broad Brook

Subject: RE: Using your IM condition to PR shorter races

I would take it very easy after IMKY even though your mind says you are recovered your body has other ideas. After an IM your body has deep muscle damage that needs time to recover. If you begin training too soon after the IM you could injure yourself that would derail your rest of the season.

Pro

3906

Libertyville, IL

Subject: RE: Using your IM condition to PR shorter races

Birkierunner - 2008-08-07 10:12 AM

Rogillio - 2008-08-06 3:20 PM

Birkierunner - 2008-08-06 3:16 PM You can use IM training conditioning to achieve PRs in shorter races if you use those shorter races as speed training LEADING UP TO your upcoming IM. But, in my opinion, if you try to maintain/extend your IM peak for a significant amount of time AFTER your IM, thinking you can PR in your HIM using your IM fitness, you are playing with fire...especially if you don't have YEARS of base.

I don't understand this. Why?

ahhh...don't listen to me anyway...I did a 50 mile ultra 6 weeks after IM WI last year

i was hoping you would fess up birkie. i only did a 50k 5 week after MOO last year BUT I ran it as a nice jog in the woods vs racing it. Took two weeks off and then threw in two 90 minute runs over the next few weeks with some other stuff and got through it. Not sure the top end would have been there to do any top end efforts though.

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Pro

4675

Wisconsin near the Twin Cities metro

Subject: RE: Using your IM condition to PR shorter races

jszat - 2008-08-09 3:18 PM

Birkierunner - 2008-08-07 10:12 AM

Rogillio - 2008-08-06 3:20 PM

Birkierunner - 2008-08-06 3:16 PM You can use IM training conditioning to achieve PRs in shorter races if you use those shorter races as speed training LEADING UP TO your upcoming IM. But, in my opinion, if you try to maintain/extend your IM peak for a significant amount of time AFTER your IM, thinking you can PR in your HIM using your IM fitness, you are playing with fire...especially if you don't have YEARS of base.

I don't understand this. Why?

ahhh...don't listen to me anyway...I did a 50 mile ultra 6 weeks after IM WI last year

i was hoping you would fess up birkie. i only did a 50k 5 week after MOO last year BUT I ran it as a nice jog in the woods vs racing it. Took two weeks off and then threw in two 90 minute runs over the next few weeks with some other stuff and got through it. Not sure the top end would have been there to do any top end efforts though.

Agreed, no way did I "race" that 50 miler...just wanted to get under 11 hours to qualify for the Western States 100 lottery (ended up just under 9 hours). I took almost 2 weeks totally off after IM WI and then did a quick ramp-up for the ultra just to be able to finish it. No way was I going to try to maintain IM fitness for several weeks after the IM and then crash and burn.

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Champion

10157

Alabama

Subject: RE: Using your IM condition to PR shorter races

Birkierunner - 2008-08-09 5:18 PM

jszat - 2008-08-09 3:18 PM

Birkierunner - 2008-08-07 10:12 AM

Rogillio - 2008-08-06 3:20 PM

Birkierunner - 2008-08-06 3:16 PM You can use IM training conditioning to achieve PRs in shorter races if you use those shorter races as speed training LEADING UP TO your upcoming IM. But, in my opinion, if you try to maintain/extend your IM peak for a significant amount of time AFTER your IM, thinking you can PR in your HIM using your IM fitness, you are playing with fire...especially if you don't have YEARS of base.

I don't understand this. Why?

ahhh...don't listen to me anyway...I did a 50 mile ultra 6 weeks after IM WI last year

i was hoping you would fess up birkie. i only did a 50k 5 week after MOO last year BUT I ran it as a nice jog in the woods vs racing it. Took two weeks off and then threw in two 90 minute runs over the next few weeks with some other stuff and got through it. Not sure the top end would have been there to do any top end efforts though.

Agreed, no way did I "race" that 50 miler...just wanted to get under 11 hours to qualify for the Western States 100 lottery (ended up just under 9 hours). I took almost 2 weeks totally off after IM WI and then did a quick ramp-up for the ultra just to be able to finish it. No way was I going to try to maintain IM fitness for several weeks after the IM and then crash and burn.

Aha, so this was do-as-I-say-not-as-I-do advice? :-)

Just finished a long training weekend and am much less enthused with the idea of a HIM after my IM. If I do end up doing the Atomicman, it will just be to have fun and enjoy the course. I watched a show on the Histroy Channel about Oak Ridge and the Manhattan Project and would like to visit the area....the Atomicman seemed like a good excuse to spend a couple of days in the area.

Check out this awesome bike course:

http://www.knoxtube.com/view_video.php?viewkey=743bf1e848c206e16a1d

~Mike

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Using your IM condition to PR shorter races (Page 2)

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