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It's All About the Run
by Cherie Gruenfeld, Team BodyHealth Member and 2008 Age Group World Champion
As a coach, I've worked with many first-timers, helping them through their personal journey to find the Holy Grail, the Ironman finish line. Some of these folks spent months and some years, preparing for that moment when Mike Reilly welcomes them home with those famous words
."You are an Ironman!"
Afterwards, each one tells me about his or her day. I hear about a sleepless night before the race, nerves until the gun goes off, chaos in the swim, queasy bellies during the bike, stiff legs in T2 and then I hear about the run. Regardless of what kind of race the athlete had, the remarks about the last leg tend to run along the same line: "That marathon was really tough!"
Well, of course the run was tough. It came at the end of 114.4 miles of swimming and biking. That's not considered a good warm-up for running a marathon. That's considered a full day's work. You're clearly going to be working with a very tired body as you forge ahead through 26.2 miles of running to get to that finish line.
I'm guessing we can all agree that the run is going to be a bit more difficult than if we skipped the swim and bike and did a stand-alone marathon. But running a marathon without the swim and bike is not going to make you an Ironman so let's talk about how we might prepare for this particular marathon the toughest challenge in a day full of tough challenges.
The Bike
First things first: Preparing for a good Ironman marathon starts on the bike. If you're getting proper food and drink regularly and you're riding efficiently and at an appropriate pace, you should get off the bike ready to run. To be a bit stiff and tight is expected. To have trashed legs and/or be depleted and dehydrated is problematic with a marathon staring you in the face.
The Run
I look at an Ironman marathon as four separate phases. The mileage of these phases may vary from athlete to athlete or race to race, but the general descriptions seem to fit for most of us.
Phase 1 (The first mile)
The condition : You're a little tight, the legs are heavy and you feel awkward as you start the run. It's possible you'll find yourself thinking "How am I going to do this?"
The approach : Be prepared for it. You've felt this many times in training. Never let yourself ask "How?", but rather comfort yourself with the thought that you know this feeling will pass.
The training : Transition runs (10-20 minute runs after the long bike ride) teach you the feeling of starting the run, working your way through the beginning stage and getting into your running rhythm quickly. Do a transition run after every long bike during your Ironman training.
Phase 2 (Miles 2 10)
The condition : You've got your rhythm and you're feeling pretty good. You may start thinking "I'm feeling great this is going to be my day."
The approach : Take advantage of this feel-good period, but don't fool yourself. This too shall pass and you've got Phase 3 and 4 ahead. Stick with the race plan and run according to it. Be mindful of your nutrition plan as well. This period of feeling good can lead you to forget about the miles ahead and to run right past the aid stations. Run efficiently and enjoy this phase but with full knowledge that it will get harder as you proceed.
The training : Tempo runs (20-40 minute runs at a strong, steady 70.3 pace inside a longer run of 60-70 minutes) will prepare you to run efficiently during this period. Drill work is another good way to prepare for an efficient Phase 2.
Phase 3 (Miles 11 18)
The condition: You're running the same, but it's not as easy as it was before. You're starting to feel like you're working hard and, if there are extreme weather conditions, this is where you'll start feeling their effects.
The approach : Expect it. Keep your emotions in check and know that this feeling is not a problem, but rather the next challenge. Stick with your race plan. You'll need to monitor yourself more frequently to stay on track. Also, be sure you're running efficiently check your form (arm swing, turn-over, relaxed shoulders, etc). Use the crowds and other racers to give you a boost.
The training : Long bricks (4-5 hour bike rides followed immediately by 1+ hour runs) will help you get your body and mind ready for this phase. On these workouts, push the pace on the bike so that you're running on legs similar to those you'll be dealing with on race day. On the run, have a goal pace and stick with it regardless of how you're feeling.
Phase 4 (Miles 19 26.2)
The condition : You feel as if you're simply holding on. It's very tempting to give up on the race plan and set a new goal: Just get to the finish line.
The approach : Do not give in. Mental strength becomes more important than it's been all day. Have something pre-planned to think about, something personal that will help you to get through the rough moments. If you've had the proper training, you are physically ready to keep the pace, but it's going to be considerably harder than it's been up to this point. It's now purely mind over matter. You have to believe you can do it and want it so badly that you're willing to suffer the pain, knowing it will end at the finish line.
The training : Workouts that tax you mentally as well as physically will help you through this phase:
• Divide a long run into three or four loops and run each one faster than the last. For example: Do an 18 mile run as 3 x 6-mile loops, increasing your speed on each loop. This requires discipline on the first loop and strong mental focus on the last.
- Throw in a timed mile during the first 15 minutes of a long run. Do the same during the last 15 minutes of the same run and try to make this one faster than the first.
• On an out-and-back course, negative split the run.
An Ironman marathon will always be tough no way around that. And this holds true for amateurs and pros alike. It's part of the challenge. But having a good Ironman marathon will assure you of a good race day and that should provide plenty of motivation during the hard training. Set realistic goals and never give up on them.
Whether you believe you can or whether you believe you can't, you're always right.
Good luck
Articles from Cherie:
Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar - Breaking it Down - Something for Nothing - Work + Recovery = Peak Performance - Getting Back in the Game - To Race or Not to Race? - Kona Moments - PERIODIZATION Ð MAKE IT WORK FOR YOU - New Age Group Record at IM Arizona - Critical Success Factors for a Great Ironman - The Ironman Run: It's a Mind Game - Remain a Competitive Racer - What's This Race All About - To Every Workout There is a Purpose -
My 2008 Resolutions
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Looking Forward to the Future
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How About the Kids? -
Other Kids
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Become An Ironman
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Beware the Pitfalls
To have racing success
Back to the Future
Buffalo Springs Lake 70.3
Circling the Drain
Lessons From Beijing
From the Desk Of Cherie Gruenfeld
Ironman Now That You've Committed
It's All About the Run
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