Article about Ironman run training by Joel Friel.
For novices training for Ironman, Friel suggests these key runs each week (it's basically the same through the build and base periods):
- Long run - 2.5h - with walk breaks
- Hill run - 60-90 mins
- Brick (Build phase only - 15 mins following long ride)
Now the jury is out a bit on Friel... some people think he's bang-on, others think he's out to lunch. Typical run training would have you doing longer runs, and having at least some tempo runs mixed in to up the pace a bit.
I'm prone to injuries while running, so while I'm weighing doing some longer runs, I'll likely stay fairly close to what he's suggesting here. I would like to get in at least a few 30K runs (3 hours) to help me be more prepared for the fatigue, as long as I'm doing the walk breaks I'm fairly confident I can do that without injury.
I will almost certainly switch out some of those slow hill runs for tempo runs.
Run, Forrest, Run!
This is something I'm pondering as I go into some pretty intense IM training and knowing that training for my marathon early May is NOT particularly how a triathlete trains.
Most of the coaches (including Friel) advise against a spring marathon for people training for Ironman. It just takes too much time out of your training to taper and then recover.
I'm not even sure my 30k race was a great idea, but I got away with it without injury and bounced back pretty well...
I know. My coach says I shouldn't do it. I sort of agree since I'm having carry-over in the week from my run long fatigue. Plus I'm riding the IM course two weeks after the marathon. I'm still debating.
You're going to Penticton? That's great, I wish I had that opportunity! We have hills around here (Toronto) but nothing that will properly prepare me for the IMC climbs...
I'm really learning first-hand how marathon training and triathlon training just don't fit. I thought I could blend the two together, but I think I'm just dimishing my marathon and triathlon performances by doing so.
Oh well - I guess there's always next season!
cdnhollywood - I had some good luck last year with mixing the two, but my tris were short (Sprint) and my marathon was in the fall. I think the key is that marathon training early in the season is a good way to get an injury, in the fall it's less of a concern. My mindset was "if I get injured in October, who cares, the offseason is next!"
Yup I'm only a 10 hour drive away so I'm taking advantage of it over the long weekend. I hope I can manage the hills the first time out so I have some confidence moving forward in the season.
cdnhollywood that is the same lesson I seem to be learning...
Post a Comment