Wk 8 run advice -- Run test or long run instead

wendyloowho

CDA peeps,

I'm looking for some advice and guidance from the team about whether to substitute a long run for the scheduled run test today.  I'm worried about the ironman run because so far the longest run I've done as part of our training plan has only been @ 12 miles!  I'm concerned I won't be ready for the IM marathon with so little long run mileage.  The coaches don't want us running over 2.5 hours but my LRP is 13:20 which is very slow compared to most of you folks.   I feel like I should get in at least one 15-18 mile run before CDA.  I've been diligent about getting in the other runs and have been feeling good on those, averaging 11:00 to 12:00 minute mile for those runs. 

We only have 2 more long runs scheduled after this week and I'm worried I don't have enough long run miles logged yet.  I'm thinking it would be better to skip the run test today and do a LR instead and want to get the team's opinion.  Does this make sense or should I just stick to the training plan and do the run test today?????

Looking forward to meeting ya'll in CDA next month and thanks in advance for your advice! 

Wendy

p.s.  As an aside, this is my 7th year doing triathlons.  I've done 6 half ironmans over the years, lots of oly and sprint races, a dozen half marathons and lots of other shorter races.  I'm a seasoned (hehe, 48 yr. old) BOPer hoping to eventually get faster at this game.  Have shed 15 lbs since October which, unfortunatly, has not translated into a faster run ...YET!!  I keep plugging away...it's the lifestyle I truly enjoy and racing is just icing on the cake.

 

donnar

Wendy,

I'm right with you on pace and distance so far. But I haven't lost the 15 lbs yet. I'm real curious to see how not having a long run plays out too. I know that slow is a good pace for the IM marathon, its not how fast you go, its how little you slow down. I'd feel more confident if I had a 18 miler in the bag too.

Donna

mrudy

I just came in from my 2hr long run and these were my thoughts exactly. Last Thursday's 2.5 hr run ended up being a disaster and logged just 12.5 miles. Today, I had to cut short to 1h 40 min and got just 10 miles. When I trained for a marathon last year, I had 4 runs of 20 miles. All in all, I had about 10 runs 16+ miles. I am a slow runner, too, and I often wonder how the heck I am going to survive 26.2 of the marathon.

As for the testing, I stopped testing awhile ago. Yeah, I may not know exactly where my zones are, but after the last test and also a race, I feel comfortable with where I am at and when I train, the zones seem to coincide with Rate of Perceived Exertion. I'd say skip it and do your long run.

Good luck, though. If needed, we'll carry each other those last 9 miles or so.

wendyloowho

Mike & Donna,

I am so relieved to know I am not the only one sailing the 'slow boat' to Ironman. Thanks for your comments and input. I've decided to do a long run tonight. It will make me feel better knowing I've got one more on the books. I'm not sure what another test will do for me at this point other than geek me out with more data. I'm trying to listen to my body and use RPE like Mike mentioned.

Thanks guys!!

Al Truscott

Re: need for distance and time before an IM - searching my training log for the past 2 years, I find:

2008 IM CDA: 2 runs over 2 hours: 16.5/2:29 and 14.5/2:12; IM time = 4:06

2008 IM AZ: 3 runs over 2 hours: 14.5/2:12, 15/2:13, 14.9/2:12l IM time = 4:05

2009 IM CDA: 2 runs over 2 hours: 16.6/2:30, 14.75/2:14; IM time 4:08

2009 IM AZ: 2 runs over 2 hours: 16.3/2:27, 15.54/2:14; IM time 4:03

I used to think I "needed" longer (miles or time) runs to get ready for the IM marathon. But I hated going longer than 16.5/2:30, so I just stopped doing it. Those race times above are all 7-12 minutes faster than my previous best split. I don't have a running background; I only started running 10 years ago.

Specifically to your concerns, Wendy and Donna: DO NOT try to go longer than 2:30 in training. It will only lead to lost training days as you try to recover, to say nothing of lost toenails! The EN training plan and race strategy will provide you with all you need to have a successful race, at YOUR pace.

When I first started out doing tris, the most successful IM racer in our area (a perennial Kona qualifier) made a big point that she never did more than 13 miles at a time in training. For her, that would be a little less than 2 hours!

 

wendyloowho

Al,

I'm so happy you responded as I hoped you would! You have such great advice and insight into this IM racing and training in general. I'm still a little worried I'll suffer by not running more than 13 or so miles in prep for CDA. BUT, I will trust the wisdom of da haus on this one. Thanks so much for the feedback!

Coach Patrick

Yes to the long run, but no to anything longer than 2.5. You will be fine; remember that it's the cumulative affect of all the training you have done, not one single session.

mrudy

Yes, thank you Al and thank you Coach P. I must remind myself to respect the haus and the plan.

Paul Hough

Well, I would have responded as Coach P did so I'm giving myself extra credit! I also think the long run is way more valuable than a run test. Plus run tests in the Fl heat are meaningless. It's survival time down here and long runs are brutal. Fortunately, I come from a looooooooong running background and can recover in a day from 2.5 hrs, but I think it's a hard (& wise) cap if you don't have several decades of running under your belt. Your cycling fitness will transfer to running...that plus the emotion of the day will propel you to the finish line!

trirebel

Great question and really great responses. I've been wondering the same thing, while I was looking ahead. I'm training for Louisville and I've never done a run over 14 miles. I was thinking that if i went 2:30, it would be somewhere in the 16 mile range. Always thinking to myself, I could go 30 more minutes and that would give me 20ish mile runs. Starting to believe they aren't necessary.