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Chill Ali - the marathon at the end of an IM is very different from a stand alone marathon, you don't need lots of 20 mile training runs, though I would do more than one two and a half hour run, as long as it's not likely to injure you. As for the century ride, I would suggest doing your normal training the week before and if you need more recovery time take it afterwards, you don't want to lose half your training the week before and after.
When you had your OW swim were you ok? Most people's issue - if they have one - is with weeds or not being able to see the bottom etc, if you were fine with these things then you'll be fine doing FC, sighting isn't an issue at Outlaw. As for the winter pounds, neoprene is very stretchy
wise words above
Ali, I have never gone over 2.5hrs on IM training .... the key is running off the bikeLong runs into marathon training territory go in to negative recovery as LMH says aboveThe bike is the key
my can fit a light and aerobars EP...
but it seems that tiredness is your main problem now......time and eneregy is so hard to balance
... and you can always walk the marathon . IM marathons are definitely not as hard a stand alone marathons as your not pushing yourself at race pace. I've been much more achy after doing marathons than after IMs!
Listen to seasoned (read that as old) competiors, they know what they are talking about, Stand alone marathon I will do 4-5 20 mile + runs, IM training never more than 15 - 18 miles, you can't afford the recovery time needed to let you body recover from those long runs, like RBM max says believe in yourself and trust the plan.
Leaving myself wide open to abuse here but try some visualations stuff, try and take 30 mins a week, lye on your bed and try to visulise yourself, dancing on the pedals of your bike up a hill, running like the wind light on your feet, crossing the finishing line feeling fresh and great.
I would love some advice / thoughts for this weekend. I have an entry for each of the following (I double booked...idiot!):
1. Half Ironman in Perthshire
2. 105 mile sportive in the highlands
I am really unsure what would be best to do. I am doing my first ironman on 30 June (Austria). I am following Fink intermediate. It suggests a half ironman if possible at the end of this month/beginning of next.
My main issues are that there are only 11 entrants for the half ironman and I suspect not all 11 will turn up. In addition, I have real concerns about the water temp. I suspect it may not be the practice event I was hoping for. I really need to work on my bike too.
That said, maybe a half iron event at this time would be really useful.
Any thoughts / advice?
Thanks Ridge. I have done a half before but it was a couple of years ago. I am doing an open water standard next month so I will get some practice then, although not such a distance.
I am leaning towards the sportive - I reckon that plus a run after might be a better option.
The organisers have said they want to get established in the tri calendar and that is why they are running it despite the small field. They have said we can wear boots and socks but I am still worried about the temperature. I am not a fair weather runner/cyclist and have been out in all weathers this winter but the cold water does concern me and there is still some snow in Perthshire.
I definitely chose a challenging winter to train through!
If you want a Half IM soon, come and join us for this
I would normally say do the half .i would....for the open water swim and for the transition practice.you can do a 100 miler on your own on the bike easily...
but with the half...if they are allowing the swim to go ahead in these temps I take it it isn't an offcially sanctioned race.......so i would want to check their insurance cover before i got into a frozen lake...and what cover they have in the lake......with 11 swimming who can spread out.....if the water temp is that bad several swimmers could get into trouble at the same time......I would want 11 canoes out there.....and I love swimming in cold water.but 1.2 miles is a long way in freezing water
The Silent Assassin wrote (see)
Double T If you want a Half IM soon, come and join us for this http://www.runnersworld.co.uk/forum/triathlon/pirate-diy-half-im-the-second-coming/202383.html Thanks SA. I have a wedding that weekend (and I live in Scotland) so I won't make it. Seren - I appreciate the comments. I've decided to go for the sportive. It seems like the sensible option given the weather - the forecast says there is a chance of snow on race day!
re long runs...
when I was running regularly, then my max run was 2.5 hrs. My weekly long run was 90 mins, then built in blocks to 2 hrs, then 2.5.
The more advanced the program / more advanced runner you are, then the more weeks of this run volume youi can stand.
Beginner programs (inc Fink) build you to be doing a 2.5 hr run, a big bike, (ie 6 hrs) and a long swim ideally all in a final week
Advanced programs have you doing a basic week of those sessions on a regular basis.Intermediate fall somewhere in the middle....
The IM marathon is not about being fast, just having the endurance / stamina to keep going at a steady pace. The bike is where you train your aerobic system and endurance. In marathon training you can only do that on your long runs. However, long (hard) runs are where you can get injured......
As the others said above, stick with the training program as it works.
RBM are you camping at Bala? I am hoping the weather may be summer like and it will be nice nice enough to camp
Camped at Glanllyn campsite in May once. It snowed briefly the next day ...
RP, know what you mean about the cold. I planned to really target brick sessions this year but have been so cold coming of the bike my feet have been numb!
Well done, EP and RP - 4hrs in that wind? I'm afraid I bottled it ... , planning to do 70 miles on Sunday, though.
Good swim today - feeling really confident about the swim now. Hadn't had a proper swim for a couple of weeks and it was fine