Ironman Pacing

I have recovered well from the Cowman Middle Distance race – quicker, in fact, than ever before following a half Ironman race. So I have been trying to capitalize on some more big build weeks before I have to taper for the ironman, which is on 27 August 11.

It’s amazing how the body can take continual increasing volume when training. I have never achieved such training volume consistently. Throw in some intensity every now and then and things should work out well – providing I don’t cross the thin line of good form and over training! By the way, the evening 10 mile TT worked out ok last Wednesday and I was no slower than previous attempts this year on that course at 23:39 by my watch. Against an absolute course PB of 22:52, I can’t complain as I had bagged 60 miles and a swim that day anyway!


Pacing for Ironman really interests me. What do you do and or how do you do it? My weekend big bike/run session has formed the basis of my distance training. Prior to the Cowman, I had kept the run down to 12 miles off a 3 hour bike done at race pace. Now that the Cowman is done, I have kept the bike at 3 hours (on the turbo for the last 2 weeks) but increased the run mileage off the bike. Last weekend I did 16 miles off the bike and experimented with pacing as starting very slow and then increasing the pace. The result of that run told me that I could start off too slowly! I can hear you all saying ‘that is what you should do!’. I finished that run with a 7:57 per mile average. I suppose that would bring a decent marathon time but I had to significantly increase the pace after 8 miles to achieve that average.

This weekend I increased the run off the bike to 20 miles and aimed for a constant 7:45 average. If I could do this for 20 miles and not be in pieces, then that could be my IM target pace. The run went well and I averaged 7:42 per mile. Sure I was tired, but I could have upped the pace and carried on. With a race this Wednesday, I opted not to do any more! Nutrition went well and I was able to alternate gels and bananas every 25 mins. Also key was plenty of water.

So there we have it; target marathon pace off the bike for the IM is 7:45. My Garmin tells me this would bring me home with a 3:21:54 marathon – Gulp!! When I see that, I wonder if this is a stretch target!! But I have to go for it or bust. Let’s just hope it isn’t bust!

I have the Inter-Services Standard Distance Triathlon Champs on 27 July and Cambridge standard Distance race on 14 August. I won’t be easing down for either of these so let’s just keep the focus and stay healthy!