04.10.10 — Last 20 Miler Before Ironman St. George

Type: LSD
Distance: 20.0 miles
TSS: 268.3
Pace: 8:45 minutes/mile
Total Work: 2,063 kJ

Man this run was a confidence builder. Last week after my 20.0 miler my legs were sore. The next day I had sore muscles. It was a good run, but I needed one more to make me feel really confident about the marathon at Ironman St. George. That run happened on Saturday.


I went into the run with tired legs because of the solid effort that was required on my bike ride Friday night. I don’t mind tired legs though, because I will need to be accustomed to running on really tired legs at my race. I started my run Saturday and my warm-up took me a little longer than normal — about 2.0 miles. After that though, I felt really good. My legs started to feel energized at the 5.0 mile mark and I really got into a groove at that point. I never really got too tired after that, which means to me that I should have run a little quicker.

I did try out my strategy for the Ironman St. George marathon. I would run 3 miles and then walk for .10 miles to take in nutrition and water. I was really strict on myself and made sure I never walked more than the .10 miles that I allowed myself. For the race, I am going to have a couple of options for myself. For the first loop I am going to run 2.0 miles and walk the aid stations to make sure I can take in enough water. I will carry all the Infinit I need for the run course, so I won’t rely on the nutrition on the course. For the second lap, I will allow myself to either run 2.0 or 3.0 miles depending on how I feel. I really want to negative split the marathon, and that of course will depend on my pacing on the bike.

Weekly Report
This was a really, really good week. I nailed all of my key workouts. I did not get the intensity I wanted on a couple of bike rides, but I finished them. My TSS for the week was 1,241, which is the highest I have achieved for this training cycle. I need to continue to work on my swim, but I think my bike and run are where they need to be. With three weeks until the race, I am in a good place.

I swam 7,000 yards, biked 160 miles, and ran 37 miles. My taper begins in a week, so that means this week is going to be huge. I think I am going to set the goal of having a TSS of 1,300 this week, which means I need to get up early and ride an extra 30 minutes every day this week. I need to push my wattage on the bike to improve my climbing too.

Over all, here is what my Performance Management says about my fitness levels…


About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...