i am getting pretty psyched! I’m in the middle of what will be my biggest week ever and then one more next week before sharpening up for race day! This year I have been able to do much more training than in the past so am excited to see what the “more” brings…
David in MA and others…I’d ride 120 miles instead this weekend with a 15-30 min transition run. Then next weekend 2x70 miles at faster than Ironman race pace. In my final 3 weeks I am doing everything at or faster than Ironman race pace, or I’m resting…no shuffling around plodding endless miles…that happened between this weekend and 6 months ago.
Basically, all the “filler workouts” get replaced by rest. I keep the essentials. Also, all my “filler snacks” during the day dissappear. I just eat my main meals, because now my volume is cutting back. Taper time is where all the filler workouts and snacks dissappear…it gets replaced by the essentials required for speed :-). Keep in mind that I won’t go into a “true taper” till 2 weeks out…I’ll just be changing my focus a bit starting on Monday to do things a bit shorter and faster…then on race day, let’s go long and fast 
Dev
Thanks. I appreciate yor advice.
Could not agree more. This weekend (Saturday) is a 5 hr ride, 2hrs at above IM pace. 1hr run, 30 min above IM pace and 1 hr swim. Sunday is a Oly race to start of the speed workouts. Two following weeks are really about gaining a bit of top end while sacrificing just a bit of endurance, the 2 weeks will be very structured. Cutting down of running to a few 1 hour runs and throwing in a couple more swim sessions. Rest, speed, rest, speed… for the next two weeks.
Went to LP last weekend and practically died on the second bike loop. Did a century yesterday with better nutrition but less hills, felt great during the transition run. Tomorrow, planning on a 2hr ride HIM pace ride followed by a 2hr run. Sunday 4 hr. ride and an 1hr. open water swim. Planning on another Century plus and one more 2:30 minute run next weekend.
I also have 7/3 & 7/4 off from work so was initially thinking about adding a final century before an 18 day taper, something tells me after reading this I shouldn’t. I know I can’t add endurance but hoping on building confidence in running ability after 6hr. plus in the saddle. IMLP will be my 8th tri overall and my PR for a HIM is 5:26. Thoughts, suggestions, criticism appreciated.
thanks,
It’s coming much faster than I would like. I am fighting a case of plantar fasciitis which has reduced my run mileage significantly since Memorial Day weekend. I will be testing my running at Tupper but will not run hard there so that I don’t undo all the progress I have made with the PF since Memorial Day. Right now I am only running every other day with no significant mileage. On the bright side my bike mileage is way up since I can’t run as much. Although I have a big run base I am very concerned with how my run will go next weekend and then for IMLP. This is my sixth time at LP and may be the most painful.
If your PR for half Ironman is 5:26, then a 2:30 run next weekend is way too long. You likely don’t have the aerobic and run specific fitness to absorb that run and bounce back…and even if you are a 1:30 run stud off a 40 min swim and 3:20 bike and you CAN absorb the 2:30 run, I’d suggest you still need to spend these last few weeks focusing on swim and bike while simply maintaining the run fitness and specificity.
You won’t increase your run endurance 3 weeks out. But it is possible with 4 weeks to go to get faster in the bike and swim…and the bottom line in Ironman is that you don’t have to run fast…you just have to run and NOT walk…and the key to “just keep running” is getting to T2 with fresh legs…and with 4 weeks to go, to get to T2 with fresh legs, you have to make sure that your swim and bike are in top shape…speed and endurance. At this point, there is not that much you can do about your run fitness for race day, without putting youself too deep into a hole that you won’t pull out of before the race…much easier to go hard and long on the bike and swim and you can recover.
I would not do a century and a 2.5 hour run in the same weekend. By now you should have the endurance, just run until you get your running feet under you and that’s it. Well, at least that is what I mostly do. Three weeks out rest becomes much more important. Can’t gain too much at that point.
Good Luck and see you there.
I agree, no 2:30 run. If you are worried about your run endurance, I would do some faster paced 1-1:15 runs rather than one big 2:30 run that is going put you in the hole. At this point, you will see much more in terms of fitness gains from higher run frequency than a massive long run that will wear you out.
I’d skip that century on the 3rd or 4th as well. You could maybe ride 3.5 hrs, but the last three weeks should be focused on upping the intensity of your workouts, while decreasing volume and increasing rest time. And of course, the IM race week is all about rest and staying loose.
Last year was my first IM too. I know the 3 week taper thing is mentally tough, you think you are going to loose all your endurance, but trust me, its not going to happen. Up the intensity, trust that you’re endurance is there, and you’ll do fine. Dont do any long taper buster workouts that are jsut going to tire you out. A cam widoff quote I like:
" Its better to be undertrained and fresh than overtrained and tired"