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A half-Ironman is where pacing really starts to be more important. The run will still be fast, but there should be a feeling like you are floating, not pushing, during the early miles. It should feel similar to a steady-state tempo run. Breathing should be controlled and shoulders very relaxed. Land lightly on your feet, and get off them quickly, but don’t force anything. Again, save that big effort for the final 5 miles or so.


The Ironman. There is never a point in the run where you should feel like you are really racing the run until you get to 10 miles to go to the finish. You can run relatively fast and light but never feel like you are in a race until that point. Those who get off the bike with a sigh of relief that they can now run, take off fast in the first 5 miles and will almost always pay a huge price at the end. In general, people are able to run the same pace in an Ironman that they do during a long training run when they stay aerobic (not a long run where you pick it up at the end). Whatever that pace is will be a general target in your race. If you see you are going 30 seconds/ mile faster than that in the first 10, the final 10 will likely have a very different complexion!


Mark Allen is a six-time Ironman Triathlon World Champion and holder of the run record in Kona (2:40:04 set in 1989). He is co-founder of MarkAllenOnline.com and co-author of the award winning book titled Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You. Go to www.markallenonline. com and www.fitsoul-fitbody.com for more information about Mark and his programs.


 


ELITETIP
“The best piece of advice I ever received about running is as simple as it comes: SMILE! When you run, it does hurt most of the time, but you still need to enjoy it. If you are out for an easy run, just let your body go and enjoy the feeling. If you are doing intervals, accept the pain and realize that it will help you next time you run this pace. When you smile, it relaxes your body and your muscles, which actually helps you go faster. In all of my workouts — no matter what pace I am running — I try to stay as relaxed as possible. I know that I am having a tough workout when my upper body is tense, and I cannot run as fast as I need to. So it’s simple, just SMILE! ”
-Jarrod Shoemaker, 2008 Olympian


 


INTERMEDIATE WORKOUT
RUN WORKOUT — TRANSITION STEP UP
Brick work can be some of the most stressful workouts on the body. This workout is a good transition and introduction to brick training — more specifically running at intensity off the bike.


Start off on your bike spinning easy for 5 minutes, then gradually increase cadence to a level that slightly challenges your neuromuscular system — approximately 5 rpm over your natural cadence.


This portion may be performed on your indoor trainer or even a spin bike. Intensity should be EZ/LOW (zone 1 for heart rate training). Maintain a comfortably high cadence for 15 minutes, then immediately transition to the run segment. You may perform this 10k run portion on a flat section of road or treadmill. Start off running at a MODERATE (zone 2) pace/intensity for 2 miles, then proceed to a COMFORTABLY HARD (zone 3) pace/intensity for the next 2 miles. Finish the remaining 2.2 miles at a HARD (zone 4) pace/ intensity with a strong finish in the last 0.2 of a mile. Cool down at least 10 minutes.
— Matt Russ

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