Give it a TRI

[IceCreamMan]

this is probably why my running sucks!!! I dont think I hit anything close to 50km in a training week before ironman, but then that is why it took me just over 12 hours to finish.  But I have never been much of a runner or played sports that involved long stints of running so my base from young days is lacking and I'm trying to make that up.  It is really an area that I need to spend a lot more time on before next year.  Luckily the running bug has bitten the wife hard so she will be encouraging me to get running more often, always helps to have a good support structure for this sport!

12 hours, u racing snake you...

[HDW]

I would break up the two speed work sessions into a hills session, and then track. For the hills set, do something like a 15 minute warm up, 15 minute run at threshold pace and then into 200/400m climb, run back down to recover, go back up (3 or 4 times). This is good to build strength in your calves and glutes. 

 

Track, you can do repeats of anything from 200m to 800m. You will have to check your suggested paces in an online calculator. For this you will need to do a 5km time trial. I usually do a 5km TT every 6 to 8 weeks to check that I am training according to my current fitness and speeds. My coach has us doing up to 2km repeats at insane speeds. Throughout the first one, I always wonder how I am going to make it through the rest of the session, but by some miracle, I always do. Almost throw up on some sessions they are so rough. I must say these sessions are the hardest, but I think necessary to get faster. 

 

Also, you can introduce speed work into your long runs. So, do like 7 x 2/3 minute intervals at threshold in your long run. It's called Fartlek, or speed play. 

 

I think speed work should be in every program, every week. 

 

Awesome, thanks.

[amr63]

Tim Noakes’ 15 Laws of Training are old school but still relevant:

15 Laws of Training by Tim Noakes:
1. Train Frequently, All Year-Round
2. Start gradually and train gently
3. Train first for distance, only later for speed
4. Don't set your daily training schedule in stone
5. Alternate hard and easy training
6. At first try to achieve as much as possible on a minimum of training
7. Don't race when in training or run at race pace for distances above 16km
8. Specialize
9. Incorporate base training and peaking (sharpening)
10. Don't over-train
11. Train with a coach
12. Train the mind
13. Rest before a big race
14. Keep a detailed logbook
15. Understand the holism of training

Read the relevant parts of The Lore of Running for more details.

I also recommend blending these laws with Jack Daniels’ training philosophies (Daniels’ Running Formula).

edit: the Daniels' VDOT Calculator is a very useful tool to calculate appropriate training paces based off a recent race result & can also be used to predict a race result from recent training or a race at a different distance.

Edited June 21, 2018 by amr63

[IceCreamMan]

Most of my mates are not triathletes or even athletic in any way. None of them were ever annoyed cos I had to leave or decline invitations. All of them have been very very complimentary when I finish Something cos they realize the effort I have put into it. It just becomes part of who you are I guess.

I made a mate or 2 that I ended up training with now and again, these guys been there through the ****, maaats for life too. Only othermparticipants understajd the sacrifices.

Whenever I see an IM bag on the tube or in public or wherever I always get a lil kick, a lil jolt of ****, I am an Ironman...haha...I am shallow that way

Today I am walking across Southwark bridge to work and a cyclist came past in cycling lane with a 2018 IMSA bag. Now there were only around 1800 finishers and here in the middle of London I see another. He acknowledged me but never stopped. ( I was using my same bag today)

 

Brought a tear to my eye. Triathlon is certainly something a lil special hey.

[shaper]

Thanks! I'm not sure where to progress to next with my running. I've slowly built up my mileage over the past 5 or 6 months, and I'm doing between 60 and 70 km a week now. My whole idea was to build slowly, build a big base, and go on from there. Now, the target is IMSA next year, but I took your advice earlier in this thread to "become a runner" seriously, so that's where I'm heading.

 

Currently I do all my running in comfortable zone 2, at 6:00 to 6:20 min/km. As I say, the idea was to slowly build a big base, and then start working on pace. Longest run atm is about 15km, and sometimes I'll do another 5km later in the day to bring the daily total up to 20km. I feel fine after this, and can easily do another 10km first thing next morning. I do about 150 - 180m of climbing in a 10km run.

 

How, and more important when, would you suggest I start doing some speed work? I want to be doing 60 - 70km a week at about 5:00 to 5:15 min/km by the end of September this year - is this feasible? Or should I just keep going at zone 2 for another couple of months and then start doing weekly speed work?

Also look to increase your long run distance

[Wheelsuck]

Also look to increase your long run distance

For IM I would say once/twice a week hard session with High Intensity be it speedwork: Fartlek or Intervals. You have started quite early and looks like you have a solid base, but then how do you get faster and that is not by running your long runs faster as you have not conditioned your body so best is to throw in speedwork maybe once a week. You might need to get a bit more scientific and look at a coach or read Joe Friel's book or any other book for that matter but look at some kind of structure to your training otherwise the hard work is going to waste.

[amr63]

General question to those of you still swimming: are you training in a heated pool, or are you using a wetsuit? Or are you just hard-core? If the latter, what is the water temperature? I haven’t swum for 10 weeks since end-April and am wondering how/when to start again...

[Jehosefat]

Heated pool.

 

Chlorine pools chow wetsuits so unless you get a cheap one just for that I wouldn't recommend it.

[shaper]

Also training at a heated pool at the gym

[gummibear]

Entries for Challenge Roth opened at 10:00 this morning.I clicked enter in 15 seconds and it was already sold out.That's one race i'd really like to do.

[gummibear]

What's the one race that you'd like to do anywhere in the world?......Nope Kona doesn't count

[_David_]

What's the one race that you'd like to do anywhere in the world?......Nope Kona doesn't count

 

Roth.

[ScottCM]

Roth.

 

+1

[Chris_]

What's the one race that you'd like to do anywhere in the world?......Nope Kona doesn't count

 

Cozumel or Cairns

[Chris_]

Did anyone see IM Frankfurt this weekend? Ryf was something special!

 

7th overall and almost 30 mins faster than 2nd woman.

[gummibear]

Did anyone see IM Frankfurt this weekend? Ryf was something special!

 

7th overall and almost 30 mins faster than 2nd woman.

She rode 12min slower than Jan