Running advice for Half IM

[Angie]

I was having a discussion with Joanne the other day about NCN Catch A Leprachan 30K/15K. I plan to do the 15K and she wanted to do the 30K. She is running 6X week and I am running 4X. My longest distance ever attempted is a 13-14 miles. I wanted to get people's thoughts about this conversation. I know long runs (endurance) are the key to the long course but is 30K overkill for training distance. My long runs right now go from 1:15- 2 hrs.

1) My rationale is that the 30K would get my body used to being out there for a long period of time and then make the half marathon distance seem short.

2) Do you think running the 15K at a faster pace would be better? What's more important for this half ironman - endurance or speed? I was thinking endurance.

[m gorris]

Angie

Shoot me an email when you get a chance

Regarding half IM distance and the key to a successful run.

Answers C and D
Proper pacing on the bike and holding the pace back the first few miles of the run

[RoviChris]

Endurance (Base) is your first priority, speed is secondary.

I'd go long unless your half is in the next 3 months.

This time of the year is Xcellent to build that running base.

Just my opinion.

[michellemead]

Just my opinion - bricks are the key to a fast 1/2 marathon time - longest runs i do are 12-13 miles - but usually on the back end of a ride - base building now most z1-z2 runs- they get faster into z3 closer to spring - just my 2 cents...

[benmiralia]

Angie.....For the middle distance races like the half (Marathon or IM) I am a huge fan of over distance training. If you have ever done a half IM during training for an IM then you know what I mean. When you are doing 80 mile rides and 18 mile runs in training then a half seems almost to easy. For a stand alone half I do a long ride of 70 miles and a long run of 15 miles. Makes all the difference in the world.