General Discussion Triathlon Talk » Ironman run...glute/hamstring is my limiter. Rss Feed  
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2013-11-11 3:35 PM

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.
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