I'm now ramping up for IM Canada on July 26, about 16 weeks away. Several months back I asked ST for input on my last 70.3 in December and got incredibly helpful input on training and race-day pacing that helped me completely obliterate my goal time. With such great success in getting input from ST, I thought I'd come back for input on my training for IMC.
Specifically, I'd like to tap the ST knowledge base for input on:
(a) Whether I'm about to pile on too much run and bike mileage 16 weeks before an IM (my primary concern);
(b) How slow a pace I should run my long runs;
(c) Should I limit my long runs to 2 hours during training; and
(d) What you think is a realistic race goal time (very hard to predict, I know).
I penciled out run and bike mileage for the next four months and I'm wondering if I'm about to put in too much mileage too early and therefore be in danger of injury (I'm not concerned with mental burnout). I do a lighter recovery week every 4 weeks and my general plan the next three 4-week periods are roughly planned as:
Here's some background on me:
As noted above, my four questions are:
(a) Is my proposed run and bike mileage too much for 16 weeks before an IM;
(b) How slow a pace I should run my long runs;
(c) Should I limit my long runs to 2 hours; and
(d) What you think is a realistic goal race time.
Any helpful input would be appreciated!
Specifically, I'd like to tap the ST knowledge base for input on:
(a) Whether I'm about to pile on too much run and bike mileage 16 weeks before an IM (my primary concern);
(b) How slow a pace I should run my long runs;
(c) Should I limit my long runs to 2 hours during training; and
(d) What you think is a realistic race goal time (very hard to predict, I know).
I penciled out run and bike mileage for the next four months and I'm wondering if I'm about to put in too much mileage too early and therefore be in danger of injury (I'm not concerned with mental burnout). I do a lighter recovery week every 4 weeks and my general plan the next three 4-week periods are roughly planned as:
Long Run / Total Weekly Run / Long Bike / Total Weekly Bike
15 mi / 40 mi / 80 mi / 150 mi
16.5 mi / 45 mi / 95mi / 165 mi
18 mi / 50 mi / 110mi / 180mi
Recovery week
Here's some background on me:
- I run 5x and bike 3-4x per week.
- I've done four (4) 70.3 races and two (2) 140.6 races over the past 5 years.
- Last race was a 70.3 in December on a flat course with decent head and cross-winds on the bike. Race time was 5:04, though I think the run course was seriously short so that time should likely be closer to 5:12.
- Bike is my strongest leg.
- I'm 43 years old, 5'10" and weigh about 140 (race weight will likely be a little under 135).
- My last 10k time from October was about 46:16 on a hot day and rolling hills course, with a heart rate of about 170bpm. I'm now in better run condition and think that same race pace would now be at 165bpm and I could likely shave about 1 minute off my 10k time on the same course with slightly cooler weather.
- In the past I've done my long runs at about 9:00 pace and walked 30 seconds every mile for runs over 15 miles.
- For my past two 140.6 races my long runs maxed at 20-22 miles to help me feel mentally prepared. I don't think I need to run that long for mental toughness this time around,
- On a 14-mile run today I held an 8:30 pace with a HR of about 149 and felt good. This was the day after a hard and fast 65-mile hilly bike.
As noted above, my four questions are:
(a) Is my proposed run and bike mileage too much for 16 weeks before an IM;
(b) How slow a pace I should run my long runs;
(c) Should I limit my long runs to 2 hours; and
(d) What you think is a realistic goal race time.
Any helpful input would be appreciated!
Last edited by:
elburrito99: Mar 29, 15 21:31