Longest run before an IM?

16.

Too many people, IMO, worry about the length of their IM training long runs when few or them will be really "running" the marathon anyway.  Unfortunately, you are probably one of the people that could benefit by a few of those longer runs.  But I still think it will make less difference than you might guess.  Get off the bike feeling good and you can run an "easy" sub-4 without the need for 20 mile runs.  You'll be (more than) fine.

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I've seen a number of different sources indicate that 2:30 is long enough for your longest IM training run.

If you're a good runner, you should run 2:30. More than that you'll suffer on recovery.

Question for those of you who only did 12 (or whatever) miles for your longest run ever before an IM... how did the marathon in your IM feel as your first? Do you think you would have been more prepared had you known what a marathon (or close to it) felt like prior? Or did it matter at all? Question not directed to those who have done marathons/IMs before but simply changed their training tactics for a particular IM race.

I ask because in thinking about signing up for my first IM I wanted to be dang sure I knew exactly what each distance felt like on a stand-alone basis. So this past year I've made sure to do 4000yd swims, a full marathon, and a century ride so I know how I feel physically and mentally after each one. I think that's important, but others probably disagree.

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I went with time also, 3 hours.

 

^^  ditto... well kind of.. I think my longest were right around 2 1/2 hr and I only had 4-5 of them,,

There are quite a few people who would disagree with that.  There are many who wouldn't have you run more than 90 - 120 minutes at most.

It doesn't matter how strong of a runner you are and how many miles you've put in if you can't pace the bike right and/or don't hit your nutrition.  But Fred already knows this.  Case in point is the 3:15 marathon I ran 3 weeks before IMFL.  I did a 5:17 bike at FL and because of many issues going on had to walk almost the entire marathon in the IM to a dismal 5:45 split.  That had nothing to do with lack of run fitness as I certainly had that!

You did a sub-4 at LP already Fred.  You know what it takes to get there.  I would not worry about your run at all and instead of stressing your system by putting in unnecessary long runs, keep focusing on the bike and shorter stuff on the run to make sure you get to the race healthy and able to continue this great streak you've got going with solid runs on low training.

I did a 17 and a 20 miler before IMAZ.  At my 10 /mile pace, that was a 3:20 run or so.  Next time, I won't do that.  I don't think it necessarily hurt me (my HIM PR was 5 days after the 20 miler), but I don't think it helped me during my 5:35 IM mary.   After a few miles of the IM run, it's just a different beast entirely.  15 miles into a standalone feels nothing like 15 miles into an IM run, and IMO there's nothing you can really do to prep for that feeling

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It depends; I think it would be incorrect/incomplete to believe running less than 90 min or not running at least 2:30hrs is ideal for all athletes or one or the other side of the spectrum is optimal training . One has to do look into the athlete's specific strenghts, needs and background to make that call, plus as we all know it is about the adequate training load for the individual. For some athletes 90 min might work given specific circumstances while for others a 2-3 hr run might be required.

The stronger/faster of a runner an athlete is he/she might required less time running just by the simple fact that in a shorter period of time he/she can cover as much distance as a slower/weaker runner. Also a strong/fast runner might be able to get away with less running just because his pace @ threshold (power) is greater but that doesn't mean less time spent running is optimal. Sometimes it is necessary to run more given goals but sometimes it is impossible given other reasons (i.e. recovering from injuries).

At the end of the day I think the answer is: it depends...

For Fred, I am going to guess you are following this strategy given your injuries issues this year hence while it might not be optimal for your specific preparation maybe running less is the right choice to follow this time around to get your to the finish line healthy. Good luck Fred, I hope the injuries leave yo alone once and for all soon, still take the positive and focus on what you can do 

Edited by JorgeM 2009-06-21 5:45 PM