So, I have 113 day’s until my first Iron distance race, being the Great Floridian.
The run is my worst discipline. I’ve never run a marathon. Attempted twice but ended up injured for both. (Too much to soon and way to many miles needed to complete a marathon.)
I finished my first and only half IM at Timberman last year with an 8:37 overall pace, negative split each 5k with the final 5k run at 8:12.
I normally train at a 9:45 pace, which now puts me in a high Z1 through middle Z2 HR zone.
I plan on completing my first iron distance race with Gordo’s words echoing through my mind “Stay aerobic at all costs” during the entire race. It’s all about the experience the first time and I’m not looking at the clock.
With that said, and assuming I can stay aerobic, what do you think a reasonable run time for IM be?
One more note… Currently, I can finish a 75 mile ride and comfortably go out and run for an hour and easily maintain 10min pace or 6 mph.
How much will I deteriorate after the first 10K?
PS-- I realize that I’ll learn a lot more about myself in the next couple of weeks and I’ll be able to predict better after my I get to the meat of my training. It’s just something I’ve been thinking about.
Well if you are currently training at 9:45 pace, then for an IM I would say a 10:15 to 10:30 average due to attrition. You may want to up your intensity once you have established a solid base of being able to run say 20 miles without a problem. In IM running, I have found that many people end up averaging a little slower than their training pace for long medium intensity runs.
Jimmy
Would it be recommneded to run in the middle to upper Z2, instead of running upper Z1 to middle Z2.
At 35 years old, I only started re-building my aerobic engine 3 years ago. When I started running 3 years ago, it was impossible to keep my HR below 170. (looking back, I should have been walking) Then I noticed that HR is continually lowering. Last year I was training at the same pace, but HR would be upper Z2 to lower Z3. This year I’m able to keep it from going into Z3 even on moderate inclines. So the engine is building itself, but what would I get the most benefits from.
It really depends on the purpose of that run session. It is always good to do base, tempo, and some mixed-terrain running. Therefore, doing some tempo stuff will get you into Z3+. In addition, occasionally doing a non tempo run that is above Z1 will help.
Jimmy
I found the same thing, I usually run in a race about 0:30 to 1:00 per mile slower than my longest training runs because of lack of muscle glycogen, cramps, etc. I am cursed. Every race I manage to cramp up some small insignificant muscle on the bike that kills me on the run. Or I start burping like mad on the run and can’t run. Anyway, what you need to do is some HILLS. If you aren’t prepared to climb an 18% grade at mile 90 then you will be toast. My other recommendation for running well off the bike is to make sure that you can bike in excess of 112 miles…say 125-140. This way when you get off the bike at 112 you still feel “fresh.” I made that mistake the first time I did the GFT, I don’t plan on making that mistake this year.
Regarding the running after the bike, I find that after the first 1-2 miles I can run almost the same as in training (this is for IM distance…I run out of T2 at race speed in HIM). I seem to drop in speed a lot around mile 16-18 range, most of it due to poor nutrition.
It’s a great race, you’ll love it. Hopefully the Bunnies will be out again this year…I need to encourage my demented friends to come help again. 