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HIM Training-How long is your longest run?
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 2010-01-22 10:47 AM |
Elite  3913     far northern CA |  Subject: HIM Training-How long is your longest run?When training for a Half Ironman, how long is your longest training run? How many times to you run long before the race? How many weeks before the race do you do a long run? Do you do that long run as a brick or as a stand alone workout? How many times per week do you run? Feel free to add any other info you think is relevant. I'm trying to design my training plan and I want to get a feel for what works for most people. |
| 2010-01-22 10:56 AM in reply to: #2628851 |
Extreme Veteran 326 Zephyrhills, FL | Subject: RE: HIM Training-How long is your longest run? well, you're going to get quite a few different responses here, but here are mine. 1. i think my longest run last season was 12.5 prior to my half ironman. keep in mind that i was weighing 215, so my long runs may not be as long as others due to the pounding i take on those long runs. 2. i run as many times as my plan tells me to. i have a run every sunday probably in the 1.5-2 hour range. 3. not sure about how close to the race i go long. im guessing without looking at my logs that it was somewhere near a month out for the last long run and then begin tapering. 4. sometimes it was stand alone, other times it was after an hour ride. my plan had short brick runs on sat after my long ride, so if sun was a brick, it would be a short ride and long run. you will get many people who say bricks dont matter, but for me, i like them. 5. usually 3-4 times per week depending on what the plan calls for. hope this helps, and again, this is my personal experience. Edited by JonCT 2010-01-22 10:57 AM |
| 2010-01-22 11:14 AM in reply to: #2628851 |
Master 1927 Guilford, CT | Subject: RE: HIM Training-How long is your longest run? There was just a big thread on this over on ST. Personally, I'm planning on doing a couple of 12-14 milers in between my full mary and my HIM this year. Basically don't think I need anything more than 90-100 minutes or so. Edit: I'm going to have a big run base and probably drop my running down to 3 a week as a bridge from mary to HIM in a 8 week stretch. I'll a standalone run and not attach it to a brick...I'll do a 6 or 7 mile brick run here and there. I'll do it 2wks plus out from the race but I don't plan on tapering very long. Edited by acumenjay 2010-01-22 11:17 AM |
| 2010-01-22 11:16 AM in reply to: #2628851 |
Elite 4564 Boise | Subject: RE: HIM Training-How long is your longest run? Last year when I did my HIM my longest run was 13.1 miles. I didn't do a ton of long runs maybe 4-5 of 9+ miles. |
| 2010-01-22 11:20 AM in reply to: #2628851 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: HIM Training-How long is your longest run? I would say that for a peak week, your long run would be no more than 35% of your total run volume (less is better). What will be more important to your performance (in addition to proper swim/bike pacing) will be your overall run fitness which is built through consistent run training. I would prefer an athlete to never run longer than 1:15 in prep for a half but run 6-7x/week as opposed to a monster 2:00 long run on 3 runs per week. IMO the long run should be a separate workout; it should be one of your key workouts in most weeks and you want to hit it as fresh as possible. |
| 2010-01-22 11:30 AM in reply to: #2628934 |
Champion 5117 Brandon, MS | Subject: RE: HIM Training-How long is your longest run? My longest was 10 in terms of specific race training. If I had to do it differently I would do two things: 1) Run more often. I ran three times a week, but in hindsight I would have done 4-5. I wouldn't make my long run more than 10 as my recovery time beyond that point really goes up. I'd probably run 10 a few times, but not within a three week window of the race. That's just me and recovery time talking though. 2) Ride longer. My longest ride was 75 miles, and I only did that once. I did about 3 60 milers, and a few 50s. I would probably try to ride 75+ a good bit more, and also increase my midweek riding distance. Edited by sesh 2010-01-22 11:31 AM |
| 2010-01-22 11:35 AM in reply to: #2628955 |
Champion 8540 the colony texas | Subject: RE: HIM Training-How long is your longest run? sesh - 2010-01-22 11:30 AM My longest was 10 in terms of specific race training. If I had to do it differently I would do two things: 1) Run more often. I ran three times a week, but in hindsight I would have done 4-5. I wouldn't make my long run more than 10 as my recovery time beyond that point really goes up. I'd probably run 10 a few times, but not within a three week window of the race. That's just me and recovery time talking though. 2) Ride longer. My longest ride was 75 miles, and I only did that once. I did about 3 60 milers, and a few 50s. I would probably try to ride 75+ a good bit more, and also increase my midweek riding distance. very good advice IMHO |
| 2010-01-22 11:40 AM in reply to: #2628851 |
| Master 1963 | Subject: RE: HIM Training-How long is your longest run? My longest training runs were about 13.5 miles. That was the longest I did. On a weekly basis I typically had 1 "long run" per week. Varied anywhere from 4ish miles up to the longest of 13. I'd say the median was around 8. It really helps IMHO to follow a training plan, it will give you much guidance (on top of which you can make changes as required). |
| 2010-01-22 11:50 AM in reply to: #2628978 |
Champion 7233 | Subject: RE: HIM Training-How long is your longest run? right now i am typically having a long run in the 1:30/13 mi range. another weekly run between normal and long, typically in the 9-10mi range. rest of the weekly runs are 6-7 miles. this is with specific focus on dropping my 5k time, and loosely based on what i will need later on for HIM/sprint training. (the mileage i am doing now is what i will drop back to once full training starts up later. so far so good. long run will prob make it up around 15 a bit later. but i think what you are going during those longer runs in important as how long they are. not all of them, but having some harder running in them (around goal pace or just faster) can do great things for your race day. |
| 2010-01-22 11:55 AM in reply to: #2628851 |
Master 1927 Guilford, CT | Subject: RE: HIM Training-How long is your longest run? Good advice from Shane and Sesh IMO. I was undertrained in the run when I did my first HIM this year (part of the reason I'm coming back with vengence on the run this off season). If I did it over I would run more times per week and a minimum of 4X. This year my angle is different and I'm going to be 7 or 8 weeks removed from a marathon and making up for lost time on the bike and swim while trying to just maintain my run fitness so I'm hoping 3X standalone runs along with a brick run every week will be good....I hope. |
| 2010-01-22 12:03 PM in reply to: #2628851 |
Elite 3913 far northern CA | Subject: RE: HIM Training-How long is your longest run? I'm liking all of the ideas out there! Thanks for replying! I had no idea this was discussed on ST. How ironic! I have to design my own training plan because I have a nursing 9 month old baby. I don't do very well following generic plans either. Additionally, I don't have the money to hire a coach. With that said, I love running and would rather go for a long run than go for a long bike ride. Since having the baby, I've worked my long run up to 8.5 miles and frequency up to 4 times per week on most weeks. I would like to see my mid week runs get a bit longer but childcare and weather prevents that right now. (When the weather is good, I push him in the running stroller.) I'm just trying to figure out where I should cap my long run. BTW, my HIM is in June. |
| 2010-01-22 2:54 PM in reply to: #2628851 |
Elite 3315 Miami | Subject: RE: HIM Training-How long is your longest run? you have plenty of time but time does fly also. i was running 1 long 1 med 1 short per week. long was 10-12, med was 7-9, short was 4-6 depending if it was a recovery or not. i think going over the market 1 - 2 times helps though. helps with pacing helps later. having a solid solid bike base is what i recommend though. |
| 2010-01-22 3:23 PM in reply to: #2628851 |
Alpharetta, Georgia Bronze member | Subject: RE: HIM Training-How long is your longest run? For my first HIM my long runs were 10 miles, 4.5 weeks out 9.5 miles, 3.5 weeks out 9 miles, 3 weeks out 12 miles, 2 weeks out For my second HIM, my long runs were 12 miles, 5 weeks out 6 miles, 4 weeks out 8 miles, 3 weeks out 12 miles, 2 weeks out For my third HIM, my long runs were 13.1 miles, 5 weeks out (practice half marathon) 11.5 miles, 4 weeks out 8 miles, 3 weeks out For my fourth HIM, my long runs were 10 miles, 5 weeks out 10 miles, 4 weeks out 7 miles, 3 weeks out 9 miles, 2 weeks out My 5th HIM was only four weeks after my 4th, so I just maintained. I consistently ran 3-4 days a week, and many weeks my 4th run was a brick off of the bike. Runs off of a bike brick were never longer than 2.5 miles. Edited by lisac957 2010-01-22 3:38 PM |
| 2010-01-22 8:30 PM in reply to: #2628955 |
Master 1402 Cumming, Georgia | Subject: RE: HIM Training-How long is your longest run? sesh - 2010-01-22 12:30 PM My longest was 10 in terms of specific race training. If I had to do it differently I would do two things: 1) Run more often. I ran three times a week, but in hindsight I would have done 4-5. I wouldn't make my long run more than 10 as my recovery time beyond that point really goes up. I'd probably run 10 a few times, but not within a three week window of the race. That's just me and recovery time talking though. 2) Ride longer. My longest ride was 75 miles, and I only did that once. I did about 3 60 milers, and a few 50s. I would probably try to ride 75+ a good bit more, and also increase my midweek riding distance.
x2 ^^^^ I did similar distances last year and completely agree with the above. I blew it on the run and I think that is because I went out a bit to hard on the bike and didn't have a good enough running base. |
| 2010-01-23 8:55 AM in reply to: #2628851 |
Master 1795 Boynton Beach, FL | Subject: RE: HIM Training-How long is your longest run? The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. |
| 2010-01-23 8:59 AM in reply to: #2630258 |
Champion 7233 | Subject: RE: HIM Training-How long is your longest run? cardenas1 - 2010-01-23 7:55 AM The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. I am almost 100% the bricks did not make you run time 9 min slower. |
| 2010-01-23 9:29 AM in reply to: #2630258 |
Champion 7595 Columbia, South Carolina | Subject: RE: HIM Training-How long is your longest run? cardenas1 - 2010-01-23 9:55 AM The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. I think that there is a place for bricks, including long bricks, but I don't think that they make you faster at running. Just my 2c. |
| 2010-01-23 9:42 AM in reply to: #2630284 |
Champion 7233 | Subject: RE: HIM Training-How long is your longest run? Experior - 2010-01-23 8:29 AM cardenas1 - 2010-01-23 9:55 AM The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. I think that there is a place for bricks, including long bricks, but I don't think that they make you faster at running. Just my 2c. that, is a very very good way to say what a lot of us have been trying to explain for a long time, in very few words. Here is why i dont think that is the other posters issue: I think it was the triathlon training center in clermont, FL, but i could be wrong. Anyway they actually did some testing on brick training, and while probably not the only study it seems to be the best put together i have ever seen (looking for it now). what they did show, was that doing bricks did help run faster off the bike..... For the first 1km. and guess what, almost 100% of people in triathlons (from slow to fast) run their fastest mile right off the bike. so, assuming those two things line up, what you were doing was in effect making yourself run right off the bike even faster. now i am pretty sure you didnt lose 9 min in your first mile. |
| 2010-01-23 11:30 AM in reply to: #2630258 |
Extreme Veteran 1942 In front of computer when typing this. | Subject: RE: HIM Training-How long is your longest run? cardenas1 - 2010-01-23 9:55 AM The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. Could the underlined bit have anything to do with it? Maybe it affected your entire prep (bike and run)? |
| 2010-01-23 12:20 PM in reply to: #2630418 |
Champion 7233 | Subject: RE: HIM Training-How long is your longest run? yeah i was thinking that too, injured might have done something to his prep. another thing to think about: the running you did in training is going to determine how fast you can run. your bike and swim pacing, fitness, and nutrition are going to determine what % of that you can run in the triathlon. and to the OP, i would personally say 1:30-1:45 time wise must past that and you'll be looking at a lot more recovery time vs what you could get back out of it |
| 2010-01-23 2:40 PM in reply to: #2630477 |
Sensei Sin City | Subject: RE: HIM Training-How long is your longest run? Let's not digress to a brick training conversation... My longest run prior to my recent HIM was proably about 12-13 miles. But I did a lot of 8-10 mile runs. For me, I know I need to work on my bike to help my run. I still don't think I'm putting enough time on the bike to be able to get off of it fresh enough to put in a good run during a race. I would like to be over at least 100 mpw getting ready for an HIM with a couple 70-80 mile long rides in there. |
| 2010-01-23 3:12 PM in reply to: #2630300 |
Elite 3913 far northern CA | Subject: RE: HIM Training-How long is your longest run? newbz - 2010-01-23 7:42 AM Experior - 2010-01-23 8:29 AM that, is a very very good way to say what a lot of us have been trying to explain for a long time, in very few words. Here is why i dont think that is the other posters issue: I think it was the triathlon training center in clermont, FL, but i could be wrong. Anyway they actually did some testing on brick training, and while probably not the only study it seems to be the best put together i have ever seen (looking for it now). what they did show, was that doing bricks did help run faster off the bike..... For the first 1km. and guess what, almost 100% of people in triathlons (from slow to fast) run their fastest mile right off the bike. so, assuming those two things line up, what you were doing was in effect making yourself run right off the bike even faster. now i am pretty sure you didnt lose 9 min in your first mile. cardenas1 - 2010-01-23 9:55 AM The Bricks helped me acclimate to real race conditions much more thatn the long stand alone runs. First year of HIM I did bricks and ran an OK 2:02:00 on the run... Second year avoided bricks due to earlier injury and thought I was much more prepared to run a better HIM. Did a 2:11:00. I really missed those bricks. I think that there is a place for bricks, including long bricks, but I don't think that they make you faster at running. Just my 2c. Interesting finding. So it seems that bricks would be beneficial during sprint training, however, for HIM training it's best to do a brick with a very short run just to train your body how to get off the bike and start running without a total meltdown. Am I reading that correctly? |
| 2010-01-23 3:15 PM in reply to: #2630616 |
Elite 3913 far northern CA | Subject: RE: HIM Training-How long is your longest run? Kido - 2010-01-23 12:40 PM Let's not digress to a brick training conversation... My longest run prior to my recent HIM was proably about 12-13 miles. But I did a lot of 8-10 mile runs. For me, I know I need to work on my bike to help my run. I still don't think I'm putting enough time on the bike to be able to get off of it fresh enough to put in a good run during a race. I would like to be over at least 100 mpw getting ready for an HIM with a couple 70-80 mile long rides in there. I don't want this to turn into a brick discussion eithe. It is nice to see what works for people, though. |
| 2010-01-23 5:31 PM in reply to: #2630679 |
Champion 7233 | Subject: RE: HIM Training-How long is your longest run? for running off the bike, personlly i dont think many people will ever be racing fast enoguh to need to do them for running of the bike stuff. but carry on. |
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