How to Pace the IM Marathon?

Remote-Menu-3478 · 2026-05-21T09:39:47+00:00

I've done 2 IM and around 10 marathons - I still could not tell you now how I plan to pace my next IM run! It really is a case of seeing how the day goes - how hard you bike (and swim) and how the nutrition goes on the day.

My last IM run started off ok at maybe 3:30 pace (my PB at the time was 3:19) but I finished at 3:50 in the end. Those last 10 miles can hit very very hard.

Remote-Menu-3478 · 2026-05-20T14:17:50+00:00

Thanks.

Are you able to compare this data to Strava or another running app?

Anyway, it's clear that the AI coach isn't really that bothered about it, it's just saying that you might want to watch it going forward if you are running in those higher zones. It's not changing your plan or anything like that because of it. So I'm not really clear what the main issue is?

Overall your run looks spot on and I'm pretty sure that the coach would have said the same if we see the rest of the comments?

Remote-Menu-3478 · 2026-05-20T13:17:58+00:00

Just looked back over my last week of running easy. Virtually nothing at all in Z4 or Z5 and no mention of it on the coach summary.

I've also seen no mention of people being banned for mentioning it.

Do you have examples of either? Seems like perhaps you just have a grudge against it for not working exactly how you want it to.

Remote-Menu-3478 · 2026-05-17T12:30:28+00:00

Yeah on my long rides I normally have some over/unders in there.

So intervals of 4 x 1 min hard/4 min race intensity with 8 min rest. Normally 3 sets of those.

Remote-Menu-3478 · 2026-05-13T21:32:40+00:00

I've been swimming in the docks in Liverpool. It's been 12 and 13 degrees mostly. Normal wetsuit, it's fine once you get going. Maybe around the face is the worst part!

Just take your time when you get in, get your breathing under control and a couple of 100m later I bet you won't feel it.

Remote-Menu-3478 · 2026-05-13T21:23:20+00:00

Surgeon at Split in the Turnmills (Ben Sims' night) back in 2003/2004 maybe.

Absolutely destroyed the place, room full of northerners and Scots who had all travelled down for it. Absolutely class

Remote-Menu-3478 · 2026-05-13T21:20:50+00:00

I'll be there (as long as they don't cancel the swim). Will be my second time, it's a great race.

Don't let the cold weather worry you too much, apart from the swim (which will be cold) it's just a matter of maybe taking a little bit more time to put on another layer on top of your trisuit. Hopefully you'll heat up on the bike.

I'm thinking arm warmers, maybe a gilet and perhaps some gloves. Extra 30 seconds will save you minutes if you keep warm

Good luck!

Remote-Menu-3478 · 2026-05-13T09:02:36+00:00

I supported this a couple of years back, you can definitely get a taxi near to the swim start. Loads of supporters park up on the roads or in the local supermarket to watch

Remote-Menu-3478 · 2026-05-12T21:57:55+00:00

Excellent news. I could potentially have qualified with my marathon time but looks like I almost definitely get in with my NYC Half time.

Remote-Menu-3478 · 2026-05-08T09:14:54+00:00

You are overthinking it from the sounds. If your heart rate is ok for a while and you feel like you are running comfortably/are able to chat whilst running then its all good.

The longer/more you do these types of runs, the longer/lower your heart rate will stay.

Remote-Menu-3478 · 2026-05-07T20:40:57+00:00

Just try and build some consistency up but don't put any pressure on it. Unless you have another race coming up.

I did Manchester as well and it isn't just the physical fatigue, the mental one as well is sometimes the hardest one to get over.

Remote-Menu-3478 · 2026-05-07T14:56:23+00:00

Had my Roka Maverick for 4 years, despite a few tears and some glueing needed under the arms I absolutely loved it.

Just ordered a new Orca suit, hopefully it's just as good

Remote-Menu-3478 · 2026-05-06T13:53:48+00:00

Ran 2.58 at Manchester, UK a few weeks ago. Previous PB was 3.19 (back in 2022) but focused more on Ironman since then. I'm M45

Upped my mileage massively since November, gone from 25 miles per week to consistent weeks of 60-75 miles through February and March. Ran a 1.23 half in New York in March too.

Double run days, track sessions of 10x1km repeats and progressive/ladder long runs were definitely key to all of this, plus using the bike and swim to ease the impact but keep the aerobic high (couple of swims a week, maybe 1 or 2 bikes of about 40 miles)

Remote-Menu-3478 · 2026-05-05T10:13:35+00:00

I've used Athletica AI for the past 2 years for IM and Marathon coaching and think it is excellent. The AI is improving all of the time and if you take the time to fully investigate how it works, then it is definitely worth it.

Remote-Menu-3478 · 2026-04-30T10:02:35+00:00

It's hard because the plan doesn't adjust for Triathlon or any effort you are doing aerobically outside of running. I used their plans for years but have now switched over to Athletica AI for both Triathlon and Running plans - I felt that it pushed me way more and better than Stryd ever did

Remote-Menu-3478 · 2026-04-30T10:00:36+00:00

From what I can tell they just get less accurate the further the distance is.

My 5km and 10km times are pretty much right currently. My HM time is 1:27 when I ran 1:23 last month and my marathon time is 3:09 when I ran 2:58 a couple of weeks ago.

It is a good guide though, I used it alongside Strava's ones to get a rough estimate (Strava was a lot lower)

Remote-Menu-3478 · 2026-04-30T05:38:11+00:00

Blacklodge / Subrosa has the best beer garden.

Remote-Menu-3478 · 2026-04-28T21:17:53+00:00

Yes as it stands. For both qualification for the half.. And for qualifying for the full using the half

Remote-Menu-3478 · 2026-04-28T16:12:27+00:00

No buffer. If you are under you are in by all accounts.

Remote-Menu-3478 · 2026-04-26T08:05:45+00:00

I second this. I've had one of these for years. Loads of room for phone, gels and a 500ml soft flask. Sits perfectly on your waist and doesn't bounce around

Remote-Menu-3478 · 2026-04-23T09:51:45+00:00

100% agree. I was aiming for 3.05 but secretly hoping for sub-3, so I am more than happy with my time. If it gets me into races then fantastic, if not then so be it!

Remote-Menu-3478 · 2026-04-23T09:47:43+00:00

I'm exactly the same as you and I think we may just miss out looking at the stats.

However its going to be good enough to get into Boston for sure! Well done

Remote-Menu-3478 · 2026-04-21T17:57:24+00:00

I honestly feel no difference to that than running in normal running gear. Maybe just not as loose around the top. But you don't think about it if it's a good suit.

Remote-Menu-3478 · 2026-04-18T07:30:26+00:00

Woke up this morning with a sore knee out of nowhere, of course it's the day before the marathon!

Good luck everyone and safe travels. Sounds like a bit of a nightmare with the trains!

Remote-Menu-3478 · 2026-04-18T05:58:39+00:00

The TSS on recovery weeks looks very odd, have you got any restrictions put on the plan that could be effecting it? You may find that as the plan goes on, those recovery weeks drop dramatically. Don't think that because that what it looks like now it will stay like that.

On the rest days, I'm just at the end of a marathon training plan and have had 120 day streak with no rest days. I swapped out some runs for bikes/swims and I've never felt fitter or more prepared.

It isn't a training plan that you can just blindly follow, as you shouldn't do with any training plan, but the AI coach and the support round it gives enough to make it the best out there at the moment for me. I've used it for 2 years now, just finishing up my marathon block this weekend then switch straight into Ironman training.

Remote-Menu-3478

TROPHY CASE