For the ladies who have trained for and completed an Ironman

[KSH]

Wahine... thanks for that response. I really do appreciate it!

Yea, right now with my HIM training, I'm doing around 600-900 MINUTES a week. Which works out to about 10-15 hours a week. I am down for doing my long rides on the weekend no problem.

I am HOPING to finish my HIM in around 8 hours. I think I do the full IM and make it in under 16 hours... but I'm sure it will be around a 6 hour marathon.

So, your longest run for your IM training was 2.5 hours? Well, I have already done that with my HIM training. Of course, I'm so slow, that equals 12 miles for me.

Thanks again for the input.

Starfish you are right... I can't afford not to get some rest days, etc.

[Starfish]

Starfish you are right... I can't afford not to get some rest days, etc.

That said, you are still one tough woman with the training you have already held up under!

[IronTessy]

[QUOTE=KSH;234865]OK, I have a questions:

1) How far out did you start training for your IM?

I did my first IM in Coeur d'Alene in June. I had been training for the Houston marathon through mid-Jan 2007 and started IM training after that. So I guess I trained for 5 months after having a good run base.

2) Did you get rest days in your training plan? Was it possible to get in the volume that you needed and get rest days?

I ALWAYS took a complete day off on Fridays to prep for the long weekend. I worked out as follows:
Monday: morning = swim, evening = rest
Tuesday: morning = weights, evening = trainer ride and run/brick
Wednesday: morning = swim, evening = trainer ride
Thursday: morning = weights, evening = run
Friday: REST
Saturday: long run
Sunday: long ride, long swim

3) Did you have a regular day job (aka: Basically 7-5 with getting ready, etc.)?

I work full time (and very hard) and am a single mom of teenagers. I was only able to do this because my kids are very self-sufficient and supportive. My social network evolves around training and was lucky enough to have 6 friends training for the race as well.

You can do this! But I won't kid you --- it will be hard. I did 2 half IM in the previous year in under 6 hours and finished the IM in 16:08.

Make a plan. Communicate your plan to those around you. And definately take a rest day each week.

[mommelisa]

I haven't been posting much lately, but I saw this and thought I'd chime in...

1) How far out did you start training for your IM?

For my first IM (IMFL) I started training "officially" in January for the November race. It was too far out in my book and I hit a big wall around July. For my second (IMCDA) I started training in January for the June race and it was perfect timing.

2) Did you get rest days in your training plan? Was it possible to get in the volume that you needed and get rest days?

ABSOLUTELY. I took Sundays off each week and depending on how things went the rest of the week, sometimes another day. My typical schedule looked like this:

Monday: run/long swim
Tuesday: bike/strength workout
Wednesday: speed run/swim
Thursday: easy run or sometimes easy bike spin/strength or core work
Friday: long run/recovery swim
Saturday: long bike
Sunday: off

My schedule worked in three week build cycles with a "recovery week" after each three week period. During the recovery week, the volume went down, the intensity stayed the same, and I had one extra day off.

3) Did you have a regular day job (aka: Basically 7-5 with getting ready, etc.)?

Yes, I have a job, although I work from home. I also have two children (11 and 12) and although not a single mom, I am the major caregiver for them. My workouts happen generally before everyone else was up and at lunch time.

You should expect to be tired, but imho you are doing too much volume too far out and your coach is not giving your body ample time to recover and repair. Do a little research online and take a look at the trifuel site, or trinewbies or even markallen.com - he's got some GREAT information. Interesting note about Mark Allen, too, is that the LONGEST out he will create a schedule for someone is 20 weeks.

It sounds to me like your coach is not listening to your feedback and could have some unrealistic expectations of you. This could be dangerous and will leave you feeling tired, believe me, and you do NOT want that! We want to see you enjoying this process!!

[JmcG]

I am now training for IM FL - this will by my first full IM, so I can't say my training schedule is successful, but I'm feeling like it will be....
So....
1. I started my "official" IM training mid July for my November 3 race. But, I also did a HIM in June. So I started training for the HIM in early February for the June race. I took off the month of June with scheduled training (i.e. I rode, ran, swam as I pleased, not according to any planned schedule), and starting in mid July I got back into regimented training. I needed that month and a half off or I'd be super burned out by now. I know how my body reacts, esp by this time of the year (I usually do a late spring/early summer HIM) and I'm usually burned out by now if I keep training straight through the summer.

2. I do have rest days. You have to!! If I don't take a rest day, that usually burns me for the next week's training sessions. And after riding 100 miles on a Saturday, I'm not feeling like doing anything on a Sunday! And as others have said, your long days will most likely be on the weekends (if that works best for you) but you can always move the days around in a week for what fits your schedule. I like doing my long runs Thursday afternoons after work. For some reason, that works best for me, not on a weekend morning. I prefer my long rides on the weekends. Plus, every 4th week is a "recovery" week where I step back my training, sleep in, and just get in minimum mileage. If I'm feeling wornout, I skip the entire day's workout. I've learned over the years not to push myself during the recovery week, because again, I'll burn myself out for my heavy training weeks when I really need the energy.

3. Yes, I work a full time job. I have no kids, I have one dog, and a really supportive husband. He does the cooking in the house, so that helps me with my diet, and when I'm worn out and tired, I know I'll still be getting a good meal each night. He also rides the long rides with me, so I always have someone getting me out the door and motivating me along the way. As for my job, it's super flexible - as long as I work 80 hours every 2 weeks and no more than 10 hours per day, it doesn't matter when I come in or leave (within reason of course). So that really helps a lot.

Hope this was relatively easy to follow......let us know if you have any more questions. There's no doubt about it - IM training takes a lot of discipline and time. But I enjoy it, esp doing the long rides on the weekends. It's given me an excuse to actually sign up for more century rides this year and makes it more enjoyable to have different routes, etc to ride.

[JmcG]

Oh, one more comment I forgot in the last reply....

If you're getting slower, take rest days!!! Take an entire week off training if you need to. It won't hurt your progress, it can only make it better. You'll come back refreshed and stronger. If your coach is pushing as much as I'm understanding, and you're feeling fatigued, overwhelmed, and slow - take a rest!!!! Seriously, I've learned the hard way, and with injuries. 2 years ago while training for a marathon I completely overdid it. I started marathon training the week after my HIM, with no rest, breaks, etc. Plus I kept biking a lot. I injured my hamstrings so bad that I couldn't run until Christmas that year (I injured them in early Sept).

[KSH]

Thanks again ladies for your replies! Very detailed, and I appreciate it.

Well, last week I lowered my training volume by half and took 2 rest days. I got back to my regular training schedule this week.

Oddly, it kind of hurt more than usual!

I was fresh for my run on Monday, but I have paid dearly for cutting my volume in the running area, for even one week. I have this odd lower leg pain, that comes and goes, but it seems like if I keep a constant mileage, it stays away. Just cutting my running volume last week, has made it so I can't run my scheduled miles this week.

My coach did give me a rest day this week, but I changed up the plan. For me to get a rest day, that means doing a 2 a day (run/swim on one day, etc.)... which I have a very hard time fitting into my schedule. I can really only allot for 1 training session a day...unless I have a run that is 4 miles or less, and then I can run at lunch.

I'm also taking an unscheduled rest day this week... because I have too much pain in my lower legs from running Monday and Tuesday.

I'm going to tough out this training schedule as best I can until my HIM, it's about 44 days away! After that, I find a coach who can finesse a schedule a little bit more for an old lady like me! HA!

On a side note, I'm siging up for IRONMAN KENTUCKY 2008 in 4 days! WOO-HOO! Now I just hope and pray I get in!

[Tri Girl]

I'm signing up for IRONMAN KENTUCKY 2008 in 4 days! WOO-HOO!

YIPPEEE!!!! Tell us if you get in!!!!!

Sorry about your leg pain. I guess you know which sports you can relax a little in and which one you'll need to maintain your mileage in.
Take care of those legs!!

[limewave]

You ladies are giving me the itch to do an IM! You make it seem possible. Hmmmm. Now I've got to rethink my whole schedule for next year . . .

[teigyr]

You ladies are giving me the itch to do an IM! You make it seem possible. Hmmmm. Now I've got to rethink my whole schedule for next year . . .

Yeah...I have my own demons going on but I'm reading this and thinking "what if...." Thanks everyone for being so great about sharing information.

[rocknrollgirl]

Go for KSH...hell you are pretty much there already!
Nope no IM for me, I am staying in the dirt where I belong......maybe one of those wacky long distance trail runs one day....maybe Yellow and I could team up. For now...dirt lovin' xterra racer.....

[KSH]

You ladies are giving me the itch to do an IM! You make it seem possible. Hmmmm. Now I've got to rethink my whole schedule for next year . . .

Anything is possible!

Now, if you want to do an offical M-Dot IM... I think with Kentucky included, you have 3 IM's left this year to sign up for to race in 2008. I know there is Florida (extremely hard to get into) and Wisconsin.

If it's a non M-Dot IM, then you can decide in 2008 which race you want to do.

Hey... Running Mommy showed us that it's possible! And so did TriGirl!

Of course, it's as very personal decision, and a huge one at that... but if you are willing to put in the training, you can do it.