This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don’t have to walk. And, if we don’t handle the swim and bike right, none of this really matters. It’s a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you’re in good shape, and why bricks and your long runs might be disrupting your progress. 

Topics: 

• Walk/run vs. Run
• Brick Running Overrated??
• Your body doesn’t care what’s stressing it
• Running is Running 
• How to practice running on tired legs
• You don’t get extra points for running off the bike
• *When running off the bike makes sense
• Why you should run before you ride
• Don’t practice bad running form
• Run on the “freshest” legs
• Running off the bike feels weird, but . . . 
• Do you focus on Swim/Bike bricks??
• How the swim cascades into your run 
• Energy expenditure at Ironman
• What your purpose should be on the swim
• Does your bike feel like a warm up for the run?
• Ironman doesn’t “start” until mile 80 of the bike
• Or . . . Mile 20 of the run.
• “I crushed the bike . . .” 
• Bike for Show, Run for Doe
• There’s no such thing as a good bike split followed by a bad run split. 
• Volume Running 
• Do you keep making your long run longer and longer and longer?
• We have to be consistent with volume
• You CAN make time for more short runs
• You shouldn’t feel WRECKED from running
• How we OVER-DAMAGE our body
• What’s wrong with thinking “I have to do the distance”
• Accumulated Fatigue
• Accumulated Fitness 
• Don’t let the swim crush you before you start 
• Spreading out the Volume
• How to know when you’re getting into good shape
• Why your long runs might be counterproductive 
• Don’t burn your matches in training, wait till races
• Is “Faster” really the training goal??
• Don’t add extra salt tonight cause you forgot it yesterday

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