Iron Distance Iron Distance Training Talk » Long run IM training Rss Feed  
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2013-06-25 1:33 AM

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Subject: Long run IM training
I am training for a full IM and have used the beginner programme from here.

I am on the peak week right now and have a 3 hour run in a couple of days at rpe 3-4 so would run it at 12.5km/hr that will equates to 37km.

IM is on July 29th.

I was just wondering - isn't that too much? I did 35km last week and it takes a good few days for legs to recover..

But if I didn't do that distance what run workout would I do that day?

Cheers



2013-06-25 3:36 AM
in reply to: frankyj134

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Subject: RE: Long run IM training
With a race on July 29th your getting close to your taper period so this is just the time to be putting in those long runs.
It's also the period when you should be working the hardest and putting in the most hours.

Your legs SHOULD be hurting after that run and they will be crying out for a recovery period, but as one BT member says in his signature " It's Ironman, of course it's effing hard." Keep driving those legs they will get their rest in the taper weeks. If your realy up against it, there is always the pool, just don't let those hours drop now.
2013-06-25 8:43 AM
in reply to: Maxwelltri

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Subject: RE: Long run IM training
While my plan never had me running for more than 2 hours at one given time, it did have me run 2 hours bike 1 hour than run another hour. 19.2 miles that day running. I just finished my first IM and I was at about 19 miles 3 hours into my IM.

My training day my knees hurt to a point but in the IM they were beyond hurt and it was a mental game at that point for myself.
As said already your legs should be hurting and wanting a recovery period. This is all to help you figure out how to cope with the pain/tiredness.
2013-06-25 11:41 PM
in reply to: spie34

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Subject: RE: Long run IM training
I am gonna knock out the 37.5k in 3 hours - my body is physically capable and the mental game will be good for race day - race hard train easy as they say. Normally takes me 3 days to recover 100% from long runs; nothing serious - main pain is in the calves... A good swim the next next day helps wonders!

Thanks for the advise
2013-06-26 4:27 AM
in reply to: frankyj134

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Subject: RE: Long run IM training
Isn't the saying,"Train hard, race easy"?
2013-06-26 11:40 AM
in reply to: #4786606

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Subject: RE: Long run IM training
Haha yep 'train hard, race easy'!

Sorry typo!


2013-06-27 6:42 AM
in reply to: frankyj134

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Subject: RE: Long run IM training
I asked about this as well a while back. I wouldn't go over the 3 hour mark on the training. For some reason also I would think once you hit the 22 mile mark that is plenty as well. Last Saturday I did about 21.3 or so miles and that was getting me back to my driveway at about 2 hours and 45ish minutes. I was ready to be done. It could have been a faster run but I had did some "moderate" drinking the night before and also ate Carne Quesada (Mexican food) and with all that combined = a terrible last 10 miles for me...lol. Note to self...don't drink the night before a long run Chris.

Either way once you hit that 21-23 mile mark imo it's time to stop there for IM training.
2013-06-27 11:42 PM
in reply to: Bevie

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Subject: RE: Long run IM training
37.5 k done.. Body actually ached more the day after the 35k the previous week... Very tough in the last 30 mins.. Good for my mental game. 6 hour ride tomorrow then recovery week followed by taper....

Been using a rolling pin on my calf muscles in lieu of expensive sports massages.... Try it out!
2013-06-28 3:47 AM
in reply to: frankyj134

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Subject: RE: Long run IM training
If there is a Wal-Mart by you they usually sell a foam roller/rolling pin combo pack for pretty cheap. I love the foam roller.
2013-07-01 12:06 AM
in reply to: Bevie

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Subject: RE: Long run IM training
I really don't see any reason to run longer than 18 or 19 miles in IM training. And certainly not longer than 3 hours. Good training is smart training not just go kill your legs and try to get injured a month out from the race. Long swim of 5000 yards, long bike of 115-120 miles and long run of 18-19 miles x 3 and you should be fine.
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