IM running schedule

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2009-07-26 9:03 PM

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Subject: IM running schedule

I already posted this in the IM WI thread but I was thinking more people would be helpful.  I'm looking at my training schedule and curious as to when people are doing there last longest run.  If I follow the running plan I was kind of using, I would be doing a 20 miler about three weeks before race day.    What does everyone's last 4 weeks before IM look like when it comes to their longest run?

2009-07-27 8:02 AM
in reply to: #2309191

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Subject: RE: IM running schedule

I followed the BT beginner IM plan last year for IMFL and that sounds about right.  I think I did 3 20 milers, but that was me adding to the plan because I love running. I think pretty much all of the IM plans, BT or otherwise, I saw had a 3 week taper so a last 20 miler 3 weeks out makes sense.

2009-07-27 8:21 AM
in reply to: #2309191

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Subject: RE: IM running schedule
My longest run is 3-4 weeks out (run starts tapering before the bike or swim).  I probably won't run 20.  Looking at your logs, I suggest you do not either.
2009-07-27 9:15 AM
in reply to: #2309191

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over a barrier
Subject: RE: IM running schedule
Race Week: No long run - three runs totally about 1:20
1 Week out: Long run of 1:10
2 Weeks out: 1:30
3 Weeks out: 2:30 (should net about 18-19 miles)
4 Weeks out: No Long Run - VDOT testing

If your long runs of 20 miles are going to take you over the 2:30 mark, I would not run 20+. I'd cap the runs at 2:15 - 2:30. Too much opportunity cost going over 2:30. The recovery will eat into your training schedule.
2009-07-27 9:27 AM
in reply to: #2309616

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Subject: RE: IM running schedule
JohnnyKay - 2009-07-27 9:21 AM My longest run is 3-4 weeks out (run starts tapering before the bike or swim).  I probably won't run 20.  Looking at your logs, I suggest you do not either.


x2

By looking at your logs I'd suggest running 3-4 times a week consistently instead of worrying about a long run that might be the majority of your run volume for the week. Plus I'd recommend getting some long rides 5+ hours in weekly.
2009-07-27 10:46 AM
in reply to: #2309191

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Subject: RE: IM running schedule
I did a marathon (3:42) 10 weeks out from my IM (next weekend) along with two other 20 mile runs leading up to that, so I've been more concerned with maintaining, rather than building, my run fitness since then.  I did runs of about 3:10 (19.3 miles with very significant hills, including a mountain trail section) 6 weeks out and 2:40 (17.4 miles in the flats) at 3.5 weeks out.  Longest run in last three weeks will have been 80 min. (9.1 mi.).

2009-07-27 2:47 PM
in reply to: #2309191

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Subject: RE: IM running schedule
crea0029 - 2009-07-26 9:03 PM

I already posted this in the IM WI thread but I was thinking more people would be helpful.  I'm looking at my training schedule and curious as to when people are doing there last longest run.  If I follow the running plan I was kind of using, I would be doing a 20 miler about three weeks before race day.    What does everyone's last 4 weeks before IM look like when it comes to their longest run?



I think the running is the LEAST of your worries. Frankly, the volume you have on your logs NOW doesn't look like enough to even finish the IM.
2009-07-27 7:30 PM
in reply to: #2309191

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Subject: RE: IM running schedule

I hate to say it, but this is the first time I have been disappointed by the comments from this webpage.  I haven't been logging everything, I honestly haven't been on this website more than twice since my half Ironman.  Thank you for those who gave me solid answers to my questions, but I am saddened by some of the other comments.  I didn't ask for someone to look at my training levels and critique them, I asked about running.  Okay, I'm done venting, time to go out and train again.



Edited by crea0029 2009-07-27 7:31 PM
2009-07-28 6:53 AM
in reply to: #2311378

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Subject: RE: IM running schedule
crea0029 - 2009-07-27 9:30 PM

I hate to say it, but this is the first time I have been disappointed by the comments from this webpage.  I haven't been logging everything, I honestly haven't been on this website more than twice since my half Ironman.  Thank you for those who gave me solid answers to my questions, but I am saddened by some of the other comments.  I didn't ask for someone to look at my training levels and critique them, I asked about running.  Okay, I'm done venting, time to go out and train again.



I don't know that I would be saddened if I asked a training question and people took time to look at my logs in order to give me the best answer they could.

However, to answer your original question, it would be rare that I would recommend someone run more than 2.5 hours for a long run in preparation for an IM so most athletes would not get to 20 miles in a training run.  More important for IM performance is consistency and frequency so I would ensure you are running 5 (or 6 or 7) times per week which will give you good volume especially when combined with a long run of 2-2.5 hours.

Like your plan has, I would have your longest run no closer than three weeks out and would be reducing the long run and overall run volume from there.  If your longest run is 2.5 hours, I would probably go with 1.5-2 hours two weeks out and then around 1 hour one week out.

Shane

2009-07-28 9:21 AM
in reply to: #2311378

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Subject: RE: IM running schedule
crea0029 - 2009-07-27 8:30 PM

I hate to say it, but this is the first time I have been disappointed by the comments from this webpage.  I haven't been logging everything, I honestly haven't been on this website more than twice since my half Ironman.  Thank you for those who gave me solid answers to my questions, but I am saddened by some of the other comments.  I didn't ask for someone to look at my training levels and critique them, I asked about running.  Okay, I'm done venting, time to go out and train again.



I'm sorry you're disappointed.  Not sure which ones you consider 'solid' answers.  But I (strongly) stand by my advice.  It was not a critque of your training levels, but I did consider your training when giving it.  Frankly, without doing so any 'advice' would be cr@p.  Good luck at Moo!
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