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2014-01-15 9:43 AM
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Subject: RE: Longest long run in IM prep

Originally posted by DanielG
Originally posted by TheClaaaw
Originally posted by DanielG But during the course I did run/walk the whole way and was actually doing 9 minute miles the last two miles of the run. I was bluntly shocked.

You think it was adrenaline of being so close to the finish?

I'll give you that on the last 1/2 mile but that last two miles was over a couple bridges that were serious hills as well as climbing out of the river bottom where the road we ran on was. So, not really. I'm sure "Damn, this steep bloody hill and two bridges from hell and it's over" helped but that only keeps me going for 100 yards or so before reality kicks in. I just was able to run. I ran about 2:00-2:30 long run and about 4 hours or so total every week for the last two months until taper and I'm positive that was what did it for me.

I had similar run/walk strategy to Daniel and my last 5 miles were the fastest part of my run.

In preparation,  I ran a marathon in March for an end of June IM. (CDA)  It tied my PR although I hadn't really prepared for it and didn't "leave it all out there".

After the March Marathon, my longest run was 14 miles.  I ran over 10 almost every week, though.

I don't think that running more in place of cycling and or rest days would have helped my performance significantly.  I would have mixed in some more tempo work though.



Edited by pga_mike 2014-01-15 9:45 AM


2014-01-15 11:02 AM
in reply to: bgeyeguy

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Subject: RE: Longest long run in IM prep

Originally posted by bgeyeguy

For those of us who plan on utilizing the run/walk for the IM. When we practice it, do we practice it only on long runs? Or even on the "mid" runs once they get up to a certain time/distance?  If the main goal is to stay injury free and make it to race day.

I use the run/walk method all the time in training, mostly because I'm trying to manage some chronic over-use injuries.   I also think it falls into the "nothing new on race day" category as my body has become accustomed to taking walk breaks at certain intervals.  I'm currently training for a half marathon and the strategy I've used in the past is to stick to my run/walk schedule for the first 10 miles, and then hopefully drop or reduce the walk intervals from there to the end.

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