IMWI was in September. Ironman Boulder training starts in January. This leaves 3 solid months for my “off-season”.
SO WHAT TO DO WITH ALL OF MY TIME?!
My goal for Ironman Boulder is to cut 27 minutes off of my IMWI marathon time, which is to say run a 3:10 marathon. The rule of thumb I have heard is that the marathon in an Ironman is about 30 minutes slower than your open marathon time. This was approximately correct for Wisconsin. I thought my fitness was in the 3:00 to 3:05 range and I finished in 3:37, 32-37 minutes slower than my open marathon time…so 30 minutes feels right.
If my goal is 3:10 for Boulder, I should be trying to get my fitness into the 2:40 range. Just to be clear, for me that is FAST! I’m not sure how realistic it is to get to this level of fitness in 7-8 months, but I might as well try. Instead of training for a full-marathon (I thought this would be asking for an injury) I decided to try for a half-marathon. This would give me an opportunity to focus on speed, while only requiring 5-6 hours of training a week (including bike trainer time). Baller.
Side note – I love tables. So here is a table:
|January Goal – Pie in the Sky||1:18||2:42*|
|August 2015 Goal||1:16*||2:40|
*Estimated based on Runner World’s Race Time Predictor
Table interpretation – I’m aiming for a 1:18 to 1:20 half-marathon. I think this would provide a good base for the beginning of my Ironman training. Even better, New York City Marathon qualifying times for my age group have changed to 1:21.
Training Plan – Hal Higdon’s Advanced Half Marathon
Speed Work Paces
- 400 repeats – 1:15
- 800 repeats – 2:40
- Pacers – 6:00/mile
- Tempo Runs – max out at 5:40/mile
Road Trip Running
Driving through Iowa? Need to run? Try the Heart of Iowa Nature Trail (another link here). We stopped in Haxley (just a few minutes off of I-35, north of Des Moines) on the drive from Colorado to Minnesota and did a 50 minute run on this trail. It was great! Crushed limestone. Flat as a pancake.
Same situation? Zumbrota/Pine Island/Rochester Minnesota area? Try the Douglas State Trail. No crushed limestone here, unfortunately, but it is definitely flat.