Ironman run...glute/hamstring is my limiter.

Forum guidelines BT super discount
General Discussion Triathlon Talk » Ironman run...glute/hamstring is my limiter. Rss Feed  
Moderators: k9car363, alicefoeller Reply
2013-11-11 3:35 PM

Veteran
363
1001001002525
Subject: Ironman run...glute/hamstring is my limiter.
It seems during the 2 IM's I have done (more so the 2nd) that my glutes and hamstrings tire out before anything else.
I want to try and work on this for IM Choo and wondered if anyone else has similar issues with that.

What I am generally wondering is, am I dealing mostly with a weak posterior chain or restricted range of motion or bad form. Maybe its all of the above.
My fastest 70.3 run was 1:42 and my Glutes/Hams just barely held on for that. My IM run was about 4:30, first half at 2:00.

Towards the end of the IM run I could only run for a couple minutes at a time until my glutes/hams would burn like lactic acid buildup, everything else feels great.

2013-11-11 4:13 PM
in reply to: Rover24

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Ironman run...glute/hamstring is my limiter.
It is most likely that you will want to:

1) run more, and
2) back off on the bike a little during the race

Shane
2013-11-11 5:03 PM
in reply to: Rover24

User image

Champion
7036
5000200025
Sarasota, FL
Subject: RE: Ironman run...glute/hamstring is my limiter.

I had trouble with my hamstrings the first couple of times I did HM's.  My hammies would really start to hurt at about 9-10 miles.

I figured out it was a form issue due to overstriding.  The problem went away after I worked on shortening my stride and increasing my cadence.

Mark

2013-11-11 5:09 PM
in reply to: gsmacleod

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
Originally posted by gsmacleod

It is most likely that you will want to:

1) run more, and
2) back off on the bike a little during the race

Shane


That could be but, I rode .67% FTP and was running 50 mpw. I basically sat back and relaxed on the swim and bike. I did PR by 43 min so I'm making progress.
I am a little heavy at 5'8" @ 175 and want to lose some weight but it's really slow, I have a muscular build and basically need to burn off about 5lbs of fat and 10lbs of muscle.

2013-11-11 5:12 PM
in reply to: Rover24

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Ironman run...glute/hamstring is my limiter.
How well established was your FTP, how was your VI, how were conditions compared to training and how did your long rides at that wattage go (especially if you ran off the bike)?

Shane
2013-11-11 5:12 PM
in reply to: RedCorvette

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
Originally posted by RedCorvette

I had trouble with my hamstrings the first couple of times I did HM's.  My hammies would really start to hurt at about 9-10 miles.

I figured out it was a form issue due to overstriding.  The problem went away after I worked on shortening my stride and increasing my cadence.

Mark




That's something I need to do, I have always struggled with a slow cadence. I am going to get a foot pod and try to increase my cadence, I'm starting a run only block for a 24hr ultra in February .

2013-11-11 5:21 PM
in reply to: gsmacleod

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
Originally posted by gsmacleod

How well established was your FTP, how was your VI, how were conditions compared to training and how did your long rides at that wattage go (especially if you ran off the bike)?

Shane


I've been training with power for almost 2 years, I'm basing my FTP off a 25mile course I did a relay in 2 months prior to IMFL.
I live in Coastal SC so it's flat and hot here, conditions were very similar to what I train in.
My long rides during build were at least 15watts higher than race day pace and the longest brick I did off of that was 8 miles, that was at :30 per mile faster pace than race pace.
I ran straight through 11 miles ( only walking every other aid for nutrition) at IM and felt great, then my Glutes/hams start to get tired.


2013-11-11 6:08 PM
in reply to: Rover24

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Ironman run...glute/hamstring is my limiter.
Overall things look decent then; how is your swim?

Also how low is your cadence?

Shane
2013-11-11 6:26 PM
in reply to: gsmacleod

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
My swim is average, typically swim 2 times per week around 3k each. I feel confident in the water and just try to keep my heart rate low and relaxed.
My bike cadence typically averages 85, I don't have a foot pod for the run.

Coming from a gym rat background I have always had a slow cadence and have slowly been working on speeding it up.

2013-11-11 6:35 PM
in reply to: Rover24

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Ironman run...glute/hamstring is my limiter.
Cadence on the bike doesn't really matter and cadence on the run may be a small piece of the puzzle but much more likely you cooked yourself on the bike (VI?) or started the run too hard?

What are your run PRs and how fast were your first 3 or 6 miles at IM?

Shane
2013-11-11 7:01 PM
in reply to: gsmacleod

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
Not sure about my Vi, never really paid attention to it, I was just watching my average and instant watts and time.

I did start the run a little fast, as much as I tried to slow, both mentally and physically it was impossible, my legs were just carrying me effortlessly.

I can't seem to pull up splits anymore from the site but my first 3 miles were about :30 faster than what my pace was supposed to be, then averaged my pace thru 12mi then started slowing to run walk and averaged 1:00 per mi over pace.


2013-11-12 7:10 AM
in reply to: Rover24

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Ironman run...glute/hamstring is my limiter.
Originally posted by Rover24

Not sure about my Vi, never really paid attention to it, I was just watching my average and instant watts and time.

I did start the run a little fast, as much as I tried to slow, both mentally and physically it was impossible, my legs were just carrying me effortlessly.

I can't seem to pull up splits anymore from the site but my first 3 miles were about :30 faster than what my pace was supposed to be, then averaged my pace thru 12mi then started slowing to run walk and averaged 1:00 per mi over pace.



VI would be very interesting to see for the bike - it can provide great insight into how you paced the bike and may help figure out why the run did not go as expected.

Just running some rough numbers, here is what I have:

First 3 miles - about 9:20/mile
Next 9 miles - about 9:50/mile (goal pace)
Final 14.2 miles - about 10:50/mile

It is likely that you came out too hot over the first three miles and then paid the price as a result and, this may have been confounded by pacing on the bike.

Shane
2013-11-12 3:40 PM
in reply to: gsmacleod

Veteran
363
1001001002525
Subject: RE: Ironman run...glute/hamstring is my limiter.
The splits are close to what I ran, I was a few seconds faster for the 1st 10 miles.

Thanks for your input, I will try to develop a better pacing strategy next year at IM Choo.
I'm Probably going to get a coach this season since I really want to improve again next year.

I am starting a run block until February when I will see how far I can run for 24hrs. Still not sure why I signed up, LOL, I've only run one other ultra and it was only a 50k.
New Thread
General Discussion Triathlon Talk » Ironman run...glute/hamstring is my limiter. Rss Feed  
RELATED POSTS

Am I running my long runs too fast? Pages: 1 2

Started by Zero2Athlete
Views: 4812 Posts: 48

2013-03-02 9:42 AM slonce5

Hamstring Tension When Running Intervals

Started by narslan
Views: 675 Posts: 6

2011-05-19 9:21 AM JohnnyKay

Hamstring tight/pain when running

Started by gti123
Views: 1500 Posts: 7

2010-11-03 8:05 AM Sous

Sweat rate, is it a limiter?

Started by snoopy
Views: 1495 Posts: 15

2006-07-02 6:44 PM sue7013

hills are my limiter

Started by ginger ninja
Views: 819 Posts: 24

2004-09-20 10:39 PM zia_cyclist
RELATED ARTICLES
Chronic Hamstring Soreness
date : January 17, 2012
author : AMSSM
comments : 0
Pain in the hamstring region can be very frustrating and challenging for triathletes - healing may take several weeks and there are many factors that may complicate the eventual outcome.
 
Member Case Study: Pulled Hamstring
date : April 14, 2010
author : AMSSM
comments : 1
I have been having a right hamstring issue over the last four weeks or so. I'm pretty sure I just pulled it pretty good but would like some advice. How long does it take for it to completely heal?
Member Case Study: Hamstring Pain
date : May 25, 2009
author : AMSSM
comments : 0
I strained my left hamstring over two years ago and thought I had gotten past it. Yesterday, it hampered me quite a bit and it felt like it was on the edge of giving out again.
 
Body Types
date : July 8, 2008
author : sportfactory
comments : 0
Training and racing with your body type mostly means a more analytical approach to both. Here are a few ways you can tip the genetic scale.
My First Race Morning
date : May 5, 2008
author : TriPainter
comments : 1
I went into the pool area (as this was a pool swim) and got body marked. That's when it hit me that I was there to race - this was not a clinic.
 
Member Case Study: Hamstring Pain
date : April 11, 2007
author : AMSSM
comments : 1
This is a “hip-butt” injury, which describes the location of the insertion of the hamstring tendon at the base of the pelvis on the ischial tuberosity very well. They are difficult to treat.
Winter Training Programs: Addressing Your Limiters
date : December 8, 2006
author : acbadger
comments : 0
This is the time of year where you focus on your ‘weakest’ event and practice your drills, techniques, form, etc. Here I list some BT training plan options to get you through the off-season.
 
Member Case Study: Pulled Hamstring
date : October 1, 2006
author : AMSSM
comments : 0
This injury commonly occurs during what is called the recovery phase and/or the take-off phase of running. Hamstring strains range from mild, grade I, to a more severe, grade III.