Ironman training plan and running question

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2014-03-25 3:44 PM

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Subject: Ironman training plan and running question
My Ironman training plan starts next week to prepare me for my first Ironman race. I noticed the distance drops off from the current milage I've been running over the winter (12,15 and 17 miles runs). I know there are bricks and long bike rides but worried about dropping my long runs back. I have a good 8:15 - 8:30 minute pace for the long runs and don't want to see a drop in my performance. I may be over thinking it and just need to trust my plan but wanted some feedback from the group.

So, did anyone else have similar worries? How did BT Ironman plan work for others that used it?

2014-03-25 6:05 PM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question
I dropped my mileage when I started as well. What you're not thinking about is your bike fitness and how it improves your run too. Yes, you are over thinking it and you'll be perfectly fine.
2014-03-25 6:51 PM
in reply to: AndyEWU07

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Subject: RE: Ironman training plan and running question
2014-03-26 8:22 AM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question
It will pick back up, no worries
2014-03-26 9:34 AM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question

If you are adding biking and swimming volume to your current running, then there is nothing wrong with stepping back in volume on running for a bit as your body adapts to the stresses from the other training.  If you are already biking & swimming at a level consistent with the start of the training plan PLUS doing more running than the plan calls for, then stepping back just because the plan says to may not be the best idea for you.   It sounds like you are in the former position and, if so, I'd just follow the plan for now.

2014-03-26 11:06 AM
in reply to: JohnnyKay

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Subject: RE: Ironman training plan and running question
Biking and swimming two days a week. I get about 50-70 miles currently on the bike and about 4500 yards swimming.

2014-03-26 12:01 PM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question

Originally posted by GODAWGS Biking and swimming two days a week. I get about 50-70 miles currently on the bike and about 4500 yards swimming.

You really, really, really need to spend more time on the bike.  If I had to answer which leg of an Ironman is most important my answer would be:

1. Bike

2. Bike

3. Bike

4. Run

5. Swim

I'm certainly exaggerating a point but I want to stress how important that 112 mile bike ride is on race day.  The bike sets up your whole day once you're out of the water.  You should be riding 3x per week at a minimum and preferably 4x.  I recommend three 60-75 minute rides plus the weekend long ride.  Don't fixate on distance.  Start fixating on time.

Not well trained on the bike?  You will pay for it in the later half of the ride and you'll most certainly pay for it during the run.

Screw up your bike execution (to include pacing and nutrition)?  You will pay for that dearly during the run.

2014-03-26 12:24 PM
in reply to: GMAN 19030

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Subject: RE: Ironman training plan and running question
Plan to follow the training plan that has a lot of bike time in the plan. I have five months to train and will spend a lot more time in the saddle. Purchased a trainer as well.

Thanks

2014-03-26 1:19 PM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question

Originally posted by GODAWGS Biking and swimming two days a week. I get about 50-70 miles currently on the bike and about 4500 yards swimming.

Odds are the plan you are going to use will be increasing both of those pretty quickly.  In which case, cutting back some running as you increase those makes sense.

2014-03-26 3:10 PM
in reply to: GODAWGS

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Subject: RE: Ironman training plan and running question
Thanks guys for response. I used the BT plan for my HIM and finished with a good overall time so I guess I need to relax and follow the plan. Plan to put a lot of hours on the saddle.
2014-03-26 4:19 PM
in reply to: GMAN 19030


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Subject: RE: Ironman training plan and running question
Originally posted by GMAN 19030

Originally posted by GODAWGS Biking and swimming two days a week. I get about 50-70 miles currently on the bike and about 4500 yards swimming.

You really, really, really need to spend more time on the bike.  If I had to answer which leg of an Ironman is most important my answer would be:

1. Bike

2. Bike

3. Bike

4. Run

5. Swim

I'm certainly exaggerating a point but I want to stress how important that 112 mile bike ride is on race day.  The bike sets up your whole day once you're out of the water.  You should be riding 3x per week at a minimum and preferably 4x.  I recommend three 60-75 minute rides plus the weekend long ride.  Don't fixate on distance.  Start fixating on time.

Not well trained on the bike?  You will pay for it in the later half of the ride and you'll most certainly pay for it during the run.

Screw up your bike execution (to include pacing and nutrition)?  You will pay for that dearly during the run.




I could not agree more. I did my first HIM last May and the bike kicked my . It was a challenging course but being under-trained and not having a good nutrition plan cooked me. I also did my first IM last year. I hired a coach after the HIM debacle. I signed up a few weeks after the HIM and went on a bike-heavy 12-week plan. I was riding 3-4 times a week (4 most weeks). The weekday rides were on a trainer and usually 75-105 minutes. Long rides outdoors obviously. My longest run was 15 miles leading up to IM - plus a couple 12-milers. I had run my first marathon at the end of 2012 so that was a mental boost knowing I'd covered that distance once in my life. The lower run mileage also helped me stay healthy. I exceeded my IM goals using this plan.


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