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Timer versus Mileage

tacker1tacker1
in General Training Discussions

This week I switched to the main training plan for IMLP and I noticed that the runs are never based on mileage but only on time.  what's the philosophy around this?  And shouldn't I have some long runs of 19 or 20 miles in there?  If it's based on total time what if I end up only running 15 miles, will I still be ready to run 26.2 on race day.  I'm scared again.  

-Todd

Comments

  • zwubazwuba
    Hey Todd - I think the problem with running longer than 2:30 (or maybe 2:45) in training is that you need extraordinary more time for recovery ...
    I've seen some other long-distance plans and the majority of them are using long runs of max 2:30.
  • [Deleted User][Deleted User]
    I am in the same boat Todd! I am a slow slow runner - my fastest stand alone marathon is 4:51. I have blown up and walked both my marathons in IM.....my ONLY goal(other than finish obviously) this year is to 'run' the marathon for Whistler. In both my prior IMs I have done the 20/22 mile runs...apparently that didn't help me so I am going on faith that the time and my will to beat my last two IM marathons will be enough. image I feel you and am scared too.
  • tacker1tacker1

    Thanks for your response.  Makes sense now that I think about it.  I've only trainer for a marathon so it was much easier to build in recovery time.  With Ironman there's not that luxury.  

  • Joseph LombardiJoseph Lombardi

    Read the Wiki Guidance...(partially reprinted below)....key is the intensity included in the "shorter" long runs...and the fact that you are building a cross-functional aerobic engine (via swim/bike/run)...that you will drive on race day.

    Long Run

    We have no single long run longer than 2h 30mins. Period. Regardless of your pace, anything longer is too much for your body to absorb to keep training. If you are concerned about your ability to run well on race day, take comfort knowing that (1) only 20 folks out of the ENTIRE FIELD runs the whole thing, a lot of folks spend time strategically walking, (2) our runs include intensity to boost the "work" quotient without extending your time spent running, (3) a good run means running to your abilities after executing the bike to the best of your ability. IOW, you can train the run all you want but if you booger the bike, kiss that run fitness goodbye. 

    From Rich: Know yourself and your ability to stay healthy. Personally, my wheels were not made for running long, though I'm have good experiences this summer with staying pain and injury free (knock knock). Knowing that about myself, I will not run longer than 1:45-50 before an Ironman. However, I'm basically running 9+ miles at half marathon pace every week during my long run. I'm trading volume for work, IOW.



  • Nate ParadyNate Parady
    Pretty common and good question. Don't run more than 2:30 for long runs.
    Bike execution, nutrition plan execution, proper pacing of the first few run miles, and desire are the main factors for people either running or walking during the ironman run. Lack of run fitness is pretty far down the list.
    Strategic walking of aid stations doesn't count as walking in an ironman...

    Gets pretty lonely on river road that second lap...desire and focus are key to keep moving..
  • Nate ParadyNate Parady
    I'm realizing now this is in the micro for coaches to answer...
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