Oxygenaddict Triathlon Podcast Why Your Ironman Run Falls Apart (And How to Stop It Happening Again) | Ep 542
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Jun 4, 2025 Explore the secrets to nailing your Ironman marathon! Discover critical mistakes triathletes commonly make, like running easy runs too hard and failing to adjust run paces with improved fitness. Learn how incorrect bike pacing affects your run and why a clear race-day pacing plan is essential. The 9-1 run-walk strategy is highlighted as a game changer, along with the importance of practicing nutrition and hydration during long runs. Tune in for insights that can transform your race performance!
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Run Easy at E-Pace Only
- Run your easy runs at Jack Daniels' E-Pace to best simulate Ironman race marathon pace.
- Avoid trying to do hard running workouts during Ironman training to minimize injury risk.
Update Run Paces Regularly
- Update your run paces every six to eight weeks to reflect improved fitness.
- Use a 45-minute sub-maximal run test at M pace and track average heart rate for adjustments.
Elite Runners' Long Run Pace
- Elite runners do most of their mileage at the slowest end of their E-Pace.
- This taught me to run my long runs at an easier, more appropriate pace for Ironman.