Bar none, the biggest challenge I have had in the two iron distance races I have done is mentally breaking down the marathon at the end. The swim is a quick warm-up, the bike cruises by and is entertaining to a certain extent…but I get to the run and the first 10K feels like I’ve already run a marathon - more mentally than physically. I think I’m not alone but I also believe that there are many here on Slowtwitch who have figured out how to digest the run mentally. I’d like to hear what your strategy is, whether it’s visualization games/techniques for both training and race day execution or whatever you do.
For the overwhelming majority of triathletes, the race is recreation. You’re doing it for fun. If it’s not fun, then you’re either working too hard or setting unrealistic expectations (or perhaps both).
Aside from that realization, the thing that always keeps me moving is knowing that on any given training day I can quit and (in the grand scheme of things) there is no definitive consequence. Tomorrow can always be another training day. But on race day, I only have one opportunity to finish - so how I feel, both physically and mentally, is quite irrelevant. You know what you have to do, and you’ve trained for what you have to do … so just do it.
You may also find it surprising how sporting a simple grin, and engaging the spectators/volunteers can change your perception of the “mental pain” you’re suffering. Moreover, if you’re in a highly competitive race, nothing kills the competition faster than seeing the person next to them smiling and having a good time.
The end of an IM is hard, no two ways about that. I find things to be much easier mentally when they are easier physically. “Success” at the IM distance seems to come down to not slowing down over the last 10k or so of the run. They way to do that is to put yourself in the position so that you can rely on suckitupituide and get through it. I think that if you execute properly up til that point you should be in a place mentally where you can wrap your head around that fact that “its only 6 fucking miles, I can run 6 fucking miles, 5, 4, 3 etc” and gut it out. Its never gonna be pleasant or easy.
I only have one IM under my belt, but that 26.2 miles went by quicker than any marathon I have ever done. At first I was just happy to be off the bike, but after that…I just kept running and enjoyed the day. I interacted with the crowds and enjoyed the scenery of Coeur d’Alene. For me, the marathon was the most fun part of the day!
Bar none, the biggest challenge I have had in the two iron distance races I have done is mentally breaking down the marathon at the end. The swim is a quick warm-up, the bike cruises by and is entertaining to a certain extent…but I get to the run and the first 10K feels like I’ve already run a marathon - more mentally than physically. I think I’m not alone but I also believe that there are many here on Slowtwitch who have figured out how to digest the run mentally. I’d like to hear what your strategy is, whether it’s visualization games/techniques for both training and race day execution or whatever you do.
Thanks.
I have only done one IM but I shared your thoughts. With sufficient training and a good taper plus proper pacing (determined from that sufficient level of training), the swim and bike were easy. Almost boring. Mostly because I was not yet at a level that I could push at a higher level of exertion and not have it kill my run. It was only until the run that I started to really feel some effort and at that point it wasn’t hurting so much as dying. I am not sure what to tell you on this one. I alternated between sucking it up and occasionally “fixing my nutrition” aka walking through an aid station with my cup of Quitter-ade. it made the experience less enjoyable. I felt like I did a really long easy day and then just died on the marathon. I never felt a nice sustained effort level.
I have decided that the main problem is being unprepared to race that distance. I prefer the half-iron where I can sustain a moderate level of effort through the swim, bike, and run. Hopefully, when I have some more experience I can try another IM.
Proper pacing is so key during an IM run and is also dependent on what type of effort you put forth on the bike, plus other factors such as weather, nutrition etc. If your legs are trashed coming out of T2 from going too hard on the bike, the run is not going to be fun no matter how you slice it. I came from a running background and made the mistake of going out too hard on the run at IMLP one year, blasting down the hills leaving town and thinking I was doing awesome as I was passing a lot of people until I hit the wall at only the 4-mile mark and did a lot of walking after that. Lesson learned. Every IM that I did after that I made sure to hold a steady even pace so that I had plenty in the tank for the second half, especially the last 10k. There are still going to be parts when it is hard but the key is just to keep moving forward, knowing that you have an aid station coming up every mile if you need something.
My IM marathons improved after I went higher on the bike volumes leading into the race. Old knee stuff limits milage for the run for me so I poured on the bike miles, double or more than what I did for my earlier races. ST can lean towards quality/consistancy over volume/buildups and if the training time just isn’t there then go high quality, I completely agree. Faster splits and finishes for me have only come when I made time for high mile weeks on the bike plus longer runs at or just below projected IM marathon pace. At high volume your paces get faster and your automatic everyday pace will be very close to your realistic IM marathon pace.
For me, the mental game pretty much boiled down to just getting to the next aid station… then I could enjoy my teeny little refresher, and set out for the next aid station. Repeat 25X.
That may sound silly to try to approach it as 26 one-mile runs, but really that’s exactly what I did, and I was relatively pleased to still be running at the end without having crashed & burned, given that running is my weakest link anyway and due to a variety of ailments never managed to work up beyond about 14 mi in training.
For me, the mental game pretty much boiled down to just getting to the next aid station… then I could enjoy my teeny little refresher, and set out for the next aid station. Repeat 25X.
That may sound silly to try to approach it as 26 one-mile runs, but really that’s exactly what I did, and I was relatively pleased to still be running at the end without having crashed & burned, given that running is my weakest link anyway and due to a variety of ailments never managed to work up beyond about 14 mi in training.
I love this answer, don’t think it’s silly at all. This was my approach as well, 26 1-mile runs. Easy, right?
To the OP - I’m not suggesting you have to take a walk break at each aid station(maybe you will do this, but that’s another thread), but if you’re speaking of a purely mental approach to the IM marathon, I would agree that aid-station to aid-station is great way to think about it.
If your first 10K feels like a marathon you are running way too fast!
I generally plan to run in the 3.20 range or so, however the first three miles I try not to run faster than 8 min pace. Once the legs think run not bike I settle into a more comfortable pace for the day. If the conditions are right and I feel good it is about 7.30 pace if not then it becomes a pace when I dont hear/feel myself breathing hard. I dont walk. When the pain starts to set in, about mile 16-18 I put myself in a comfortable training place that I am used to. Since I live in Chicago I put myself on the lake front. I know the miles markers, turn around points, etc. That puts me at ease and allows me to pace myself accordingly.
Ahhh, searching for the Holy Grail of IM. Beautiful.
My newest approach is to run more (for me 50+ miles weeks) and continue with a long run each week 18-20+. Not everyone would agree, and it certainly takes time, but I would argue that running more often, and longer once a week, will make you a better IM runner. I also plan to do some more very long runs (25+) before IMKY this year. Overdistance works for me and seems to get me to a point where the race distance is not so bad.
As reference, I have been done 6 IM’s over 5 years and just last year felt like it was finally a run break through. It takes time for alot of people. The long runs are already feeling good in 2010!
Also, I drink a Mtn Dew at special needs of the bike and run. The run Dew was new last year and was magical!!!
It could also help your racing if you replicate it with your training. If the course is a 6.55 out/back/out/back doing a bunch of out and backs could make the mental pill easier to swallow. If the course is hilly, run some rollers. If it’s flat, run some rollers anyway because it gives your legs some HTFU.
It’s all about the coke for me. I have a rule about drinking coke and coke only (which I enjoy immensely) in the last half of the run. So for the first half I focus on “earning” my coke by being disciplined and patient and arriving at that point in good enough shape to enjoy it…then the last half I’m focused on getting from aid station to aid station to get my “coke fix”. Weird I know…
