Does anyone actually run the 26.2 in training prior to racing the Ironman? Can you explain the do’s and don’ts of this kind of mileage in training?
Generally, you don’t run that far during training. This is due to the stresses placed on your body during a marathon, and the associated recovery times. There was recently an article on ironmanlive related to this:
http://vnews.ironmanlive.com/vnews//1116511422/?keywords=marathon
You can run that or more depending on how strong your running is and how far your IM is out. I like to do marathons as speed work to prep for IM’s. If you have the strength, do it. Other people are different.
Well, it depends on where you are in the pack. I think run volume is really only necessary for those people at the pointy end of the field, trying to get down to around a 3-hour or sub-3 marathon. For most MOP/BOP athletes, I would say that it’s not necessary to even approach that distance in the build-up to an IM. Bike strength/endurance, proper pacing, and run frequency are the more important considerations.
As an example, I’m pretty much a MOP athlete in all events. I just completed IM CdA, my first IM, and I was able to run 3:56:48, I think primarily due to humility on the bike (I rode 6:26). I’ve been training seriously for tri’s for about 18-20 months (by seriously, I mean using a structured plan), and I’ve generally averaged around 10-11 hours/week, with peak volume weeks hitting around 16-18 hours. The push to CdA started just after Christmas, and during that time I never once crossed the 30 miles/week threshold for running volume. I had many weeks in the mid to high 20’s, but mainly I concentrated on run frequency and often had weeks with 4+ run sessions (many of them included hilly terrain). I had only five long run sessions that were two hours or more, and the longest of those was 2:17 (a total of 16 miles and change, but with about 1000 ft of elevation gain).
I don’t have a history as a runner, either. My running, prior to getting into triathlons, was only intermittent, with my longest efforts around 4 miles, and a 5K PB around 25:00. Last December, I ran my first marathon in 3:35 on about 40-45 miles/week training, with some serious pacing issues. I would probably estimate my current open marathon ability at around 3:25 or so.
Apologies for the long reply. Hope it helps, though!
cramer
smartass told me that doing a marathon in prep for an ironman is not a good idea - too much recovery time!
I did a slow ultra this year to prepare for IMC but the pace was way slower than marathon pace. I wouldn’t “run” a marathon because the recovery is too long.
“I like to do marathons as speed work to prep for IM’s.”
So when you do a 10K that’s “sprint” work, right?
Sorry for the sarcasm. Generally speaking, doing a full marathon is not going to directly help your IM run performance over the short to mid term - long term, perhaps( See below). There are those who say otherwise, and that’s fine. People have different opinions on things. However, if you poll 50 top coachs just about everyone will suggest that running a marathon is not the best preparation. Bottom line is that it creates too much down time. Time that you could be focussing on building key IM specific fitness in all three sports.
If you REALLY want to improve run performance focus on increaseing run frequency( runs/week) or take a year and focus on running a marathon in that year as your main goal and then come back a prep for an IM the following year. If doing a marathon was essential, that’s what I would suggest.
Fleck
"smartassCOACH told me IN A PRIVATE MESSAGE that doing a marathon in prep for an ironman is not a good idea - too much recovery time! "
my bad … does this mean i cant call you smartass … i have to say smartasscoach??? 
You should address me as “Sir, smartass SIR” at all times 
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well at least he gave you credit 
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She… it’s Mrs. Rappstar, LOL
I knew that was going to happen as soon as I posted it
At least *she *gave you credit.
when rappstar see that he is going to be a little scared Sir smartass!
Nah… he’s too wasted to be scared
good strategy … wait until he is worn down and tired from all the training … maybe this camp will be a good thing for me …haha
I just HAD to look at this thread… HAD to… Sigh…
man that smartasscoach is so crazy sometimes …hehe
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As a matter of fact, I would consider a 10k or below to be sprint work. But hey that is just me. I think that if you build toughness in your legs, they will be hardened come race day and then you can try and actually run the marathon portion or slow down less. Let other people Not do marathons and Notdo this or that. We come into the categories of what school you are from. I like overdistance work, you may not.
Different strokes. You can always worry about recovery time and injury… But whatever works.
Jimmy
I like how a guy who “like(s) to do marathons as speed work to prep for IM’s” who has a lifetime pr of 19:15 in the 5K is giving advice on here on what type of running workouts are good for IMs. What kind of speedwork is kicked off on a 26.2 mile run by someone who cannot even run a sub 6 minute mile in an open 5K?