Message posted by: James T.

So, I’m currently training for my 2nd IronMan (August) and I want to make some serious improvements in my bike a run performance this year. So, this question is about the LSD run (Sundays for me). My Half Marathon pace is around 8:15 minutes per mile. Rather than getting faster, I’d like to be able to hold that pace for longer (the whole run?). My last 2 LSD runs had me doing 14 miles in around 2 hours and I was very comfortable at the end of it. So my question is:

If I want to improve my IM run performance there are a few routes I can take, but they seem to “break the rules”:

1) Run longer (time). How long should the long run get? I’ve read various reports on “don’t go over 2:30″, “don’t go over 3:00″.

2) Run longer (distance). How far should I extend the distance? No more than 20 miles is what I’ve seen in places. Recovery beyond that is too much. What can I do every Sunday? How often should I hit 20 miles? Of course 3 weeks up, 1 week down etc.

3) Run faster. Through in some “intervals” at a *slightly* higher pace.

The problem with *slowly* throwing in any or all of these is that it takes me “closer to the edge”. Too much time. Too much distance. Too much pace. I’ve got loads and loads of plans to refer to, but I’m STILL unclear as to “how much is enough”? Yes, yes, it’s all individual, but I’m looking for any constructive input anyone can give.

INFO:

My PB HM time is 1:40. Average is ~1:50

IM run leg 4:42. I probably lost 30+ minutes by walking through the aid stations, but I ran the whole of the rest of the course with a fairly even 2:20 split between both halves.

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