Ironman 70.3 Key Run Workout

[@joshuaglassmyer8358]

As a recovering alcoholic, I felt a need to pursue something more, and I think discovering Lionel's channel was instrumental for me. Depression has melted away as I look forward to training for my 70.3 (almost) every day, and when I watch your videos it feels like you're in the trenches with me. Love your content, love your insight, love your attitude. Your story and your resilience as a racer are deeply inspiring to a guy like me. Keep doing your thing.

[@bmxracer117]

Respect

[@WtfYoutube_YouSuck]

replacing one addiction with another is not a good sign, even if the replacement is fitness.

[@timq3575]

well done man. Im the same, was sat on my ass drinking 8-10 beers a night losing my mind. Now my first (full) ironman is in july next year, and to the hehe fella above, alcoholics tend to have addictive personalities, which we use to our advantage when training/racing. Instead of 8 beers, i now have 8 miles.

[@JustinDoesTriathlon]

Keep doing YOUR thing too man, great progress.

[@wafflebutt1]

JG - glad to read your comment. Good luck to you and keep it up.💪🤙

[@Lionel.Sanders]

First!

[@siebert12]

Actually, Jan was first.....

[@WtfYoutube_YouSuck]

@@siebert12 FUUUUUUUUUUCK. Devastating Blow! It's Super Effective!

[@darkwanderer1504]

Hello Lionel. You are truly an inspiration to me. Thanks! I’m no expert but can I just suggest that you mix up your running terrain? Like adding in dirt or trail, etc etc, something softer on your body? Can I also suggest sjd ? Seth James demoor..he posts nice videos on running..sorry if this isn’t my place n all to comment..all the best n thanks for the videos!

[@hadzrahatta8072]

I don't like your run stride😂😂😂

[@plants4thewin]

You cheated! LOL

[@benjaminmorton21120]

It's always a good day when Lionel uploads

[@williamwheelie4430]

When Lionel uploads, it makes my week!

[@kookaio1]

indeed

[@coga8116]

Do you know how's Lionel building his endurance ?

[@xkben90]

Despite the ups and downs, you don’t truly respect/appreciate what this man can do until you’ve tried to do something similar yourself. Thanks for sharing your journey. It means more than highlight clips that most KZbinrs show, as it brings in the human factor and encourages your fans to never give up. You’re a machine, no doubt about it.

[@jeremycanham9537]

I love when you said, " I run my easy stuff at 4:20/km" ... that's my race pace for a 10 km - lol

[@gengar678]

thats not bad!

[@TheGeotube23]

Thats my pace for 400's

[@gengar678]

@@TheGeotube23 thats not great Haha

[@heatherhaviland489]

Appreciate your authentic videos! Funny "no comments on the run form please" You have changed the sport of triathlon Lionel. I am one of your fans for sure! Keep stuff coming keep being real!

[@markmcfadden7428]

Good vid, love seeing the actual training. As well, I like when you explain how slow you're actually going relative to your speed work. It gives me some perspective of how much difference should be between my fast/hard and slow/easy. Thanks.

[@bobbalfour8971]

32 years in recovery, I ran marathons the first 20 years and i became board, 7 years ago I found Ironman and life just ain't the same anymore.....I've got total passion for long distance tri, ironman and the community the loves the tri way of life. Glad you got yourself a coach, kinda like having a good sponsor!! #lionelTheBeast

[@Laurap01]

I loved that little comment at the end, good for you for pushing back. People are incredibly arrogant in the KZbin comments.

[@squash_is_life7996]

4:20/km at the super easy! You're speaking to mortals here Lionel. I'm pretty sure I sprinted a 5:13 pace the other day to push myself up the bar on a random Strava section. Suppose I'll be fine with satisfactory.

[@_muzzles]

Good to see you've got a coach Lionel! You're a genetic freak (in a good way) and with some coaching I think you're gonna get back to your best (e.g. 2017 and around those years). Keep it up mate!

[@danieldanielo5955]

"I do my easy stuff real easy... 4.20 per km".... I am not a runner or triathlete but when I try and run 4.20 per km I am killing myself to hold that pace. His easy is my hurt locker lol amazing!

[@ChasingMajors]

Always great inspiration for my next run. I’m in prep for my first marathon and vlogging my training. Lionel has be going strong for 10 years... crazy!

[@clarkejacobson5443]

Love seeing this stuff now. The cam wurf call out is legendary

[@benjaminmorton21120]

Whenever I watch your videos I feel obligated to go for a run

[@southwestlegends6912]

13 YearOldPlays most definitely

[@coga8116]

Do you know how's Lionel building his endurance ?

[@guyfox87]

Nice job Erin filming on the bike, very steady.

[@josephctann]

All these people who talk about Lionel’s stride... I wonder how many of them can run a 2:42 marathon... after a 4:04 bike split in a 140.6 race... oh yeah, none.

[@mirage2nr771]

Maybe they mean that with a better stride (I can't tell) he might go 2:35 :p

[@coga8116]

Do you know how's Lionel building his endurance ?

[@JohnTuyen]

The people's champ is looking strong. Your leg turnover during speed workout is looking smooth as well 💪

[@Mike.A.]

Happy (almost) 10 years in triathlon Lionel! 👍👍👍👍👍👍👍👍👍👍

[@jcvaks6649]

Don´t forget the built-in forgetter Mr. Sanders and may God bless you on all your goals!!!

[@campbe00]

Dunno how I just found this channel but amazing content! Learned a lot in this one.. fairly new to running and , yes, i always find myself pushing too much on the easy stuff then feeling tanked for the workout.

[@dennisvandenberg4651]

Love the run stride ;)

[@rhino75ful]

Sick burn! Love it!

[@ericgbarber]

Stride is actually looking better!

[@bmxracer117]

J’étais en train d’attendre pour ce vidéo ! Merci mec et t’es pas de loin de 100k abonnements sur KZbin

[@timlintner6760]

Glad that you have embraced what us back-of-the-packers have known for years - slow is fast. Easy is easy. It’s all about ENJOYING the journey.

[@TheWhiteSB]

Looks a great place to train, liking the approach now Lionel

[@TheWhiteSB]

4:20 /km EASY!!!! - I wish

[@Godsathlete901]

Great video. Love the vids and keep killing it and improving like always. Great work

[@EricGlenn]

Thanks for the details of the reality of using the 80/20. I'm lucky, David Warden (80/20 author) is a neighbor and I get to swim w/him sometimes. He coaches me with his program. It takes discipline. Major discipline, to go easy.

[@normanbayvel8727]

Just luv watching this Guy - if ever in War - I want him next to me 😎😎😎🇿🇦🇿🇦🇿🇦

[@EatMyPropwash]

Lionel’s cool down run is faster than most peoples Zone 3 lol.

[@psd9850]

*zone 4.

[@joseenriquemercadomercado8939]

Looking good Lionel, can’t wait to meet you at Daytona.. if I was not injured I take you Golfing to show you how is done lol 😂

[@gengar678]

good stride. nothing wrong with it. you run 1:58 on the marathon like that and the whole world will copy it.

[@trplpltr8804]

Feel the Flow!!! You will make it!! Yeehaaa

[@ValefarHS]

I don't really know why some people talk bad about an athlete. For me Lionel and any other professional athletes are great example of success and how everybody can do their best. It's very easy to talk behind a computer! Why don't you do his training and then give your opinion BUT if you're scratching your ass just put your comment in it!

[@akdrn3624]

Cam Wurf has got a wonderful stride 🤣🤣🤣

[@gengar678]

And some beautiful hair too

[@rogerc23]

God id hate to be Italian.

[@philiproesel7885]

Way to grind it out! Great effort!

[@progressphysio]

Lionel, I hear you...everyone is talking about your run stride. However why aren’t you talking more about it? What are you doing to improve, who are you consulting, are you being specific in your approach and is it measurable?

[@Steven-ko6ky]

You're my hero man!

[@oliverwallace3211]

Looking SHARP!! LS

[@gunaseelanm3479]

What about base training for prof athletes ! How long and how often they do?

[@pedroresende4216]

Great video!!!!

[@LeGekkonidae]

In every videos i found this guy greater

[@lukepappas3236]

What canyon bike is that in the beginning?

[@gusgonzalez760]

Can you please tell where this trail you ran is ? Thank you

[@kylequinn5461]

Arizona

[@jmorre8622]

The Cam troll at the end tho 👌😂

[@shelbycoonts5375]

What supplement was that pre workout? Do you have a specfic pre/ during/ post workout supplement line?

[@mpd1967]

Lionel what shoes did you wear in this workout? Thank you! Happy trails and happy Running stay safe! : )

[@domarcotte]

Thank you sir and your hilarious plus bonus cathchi music

[@anthonyralph6088]

Yep. I need a run stride more like LS. Aussie aussie aussie....wurf wurf wurf.

[@charleszeblita131]

Another good video, gave motivation, funny :D. What the difference in time/pace between when you started tri and now on comparable sets of distances ?

[@juniorjr1495]

In this video are you in Tucson, Pima county?

[@tariqal-salihi498]

I love the 80/20 training myself. Easy runs super easy, zone 2 HR allows me to do my hard sessions real hard!!

[@WtfYoutube_YouSuck]

noone cares

[@raularboleda326]

Hola Lionel , quisiera saber cuál es el modelo de tus zapatos ? Un fuerte abrazo desde acá de ecuador , además de mucha fuerza para que sigas en este apasionante mundo del triatlón 💪🏼💪🏼

[@austinpowers1044]

Do you no longer upload to strava? Maybe I might get lucky one day and see you on the loop!!!!

[@ajT1D]

Lionel, what shoes are thoes?

[@corrieheyneke7835]

Thanks for n new vid broh! Keep it up!🇿🇦all the way from South Africa! Next year you must do our Iron Man👊

[@matthewroberts1255]

Why do you do easy running, but not easy swimming?

[@jsmith4911]

His “easy stuff” pace looks like my “ I can’t breath” pace

[@nigelnuique]

"KEEP YOUR COMMENTS ABOUT MY STRIDE TO YOURSELF" HAHAHAHAHA

[@Mike.A.]

lol, and perfect timing in the video when he said that! hahaha

[@ivanm5769]

Best tri 🤙🏻

[@wrxzboost]

run form is pretty good

[@mikedickerson3944]

Better never let Wurf outrun you. (See you at IMIW.)

[@MrTinghus]

Elite Athlete : "Keep your comments about my stride to yourself". KZbin running "expert" : "You don't get to tell me what to do.. Now let me tell you what to do."

[@MrTinghus]

@@jamesonplewes9261 ?

[@MaxRothFitness]

hope to see you around tucson sometime

[@Me-cass]

Is it right you only rum about 40Km each week? (took this from strava) Or what do you avarage look like? You said 18 km this workout, så 40 dosent sound right.

[@Laurap01]

Mark Niebling I assume it is much more, maybe treadmill workouts aren’t being included?

[@MrDomi0102]

track ID?

[@Kwinten1988]

00:10 Who even shakes their bottle like that? :o

[@bonn1771]

wow

[@dquin12]

Pimp Limp!

[@kevinrens4827]

I completed my IM legacy application today........kona will be my final 140.6

[@manooms78]

How many IMs have you done so far?

[@kevinrens4827]

You have to finish 12 full IM’s to go the legacy route to kona. I did 8 fulls this year - all in North America. 1 per month.

[@manooms78]

@@kevinrens4827 Insanity thy middle name. Is it a lottery to get accepted for the legacy route into the race?

[@kevinrens4827]

Kona legacy is not a lottery drawing .....its first come first served (have to finish 12 and then apply and get in line as they award limited legacy slots until filled). There is a waiting list

[@mitchellvalmonte2937]

How long does this workout take you?

[@_muzzles]

He said 18k: Warm up was 4k @4:20 6x 1k @ 3.05(ish)/3min jog(600m) 4x400m @ 2:55 (2min jog) 3k cool down

[@mitchellvalmonte2937]

@@_muzzles probably an 1:30 then crazy didnt look tired

[@_muzzles]

That's what it takes to be ironman fit

[@martueilert4481]

7th! Jajaja! We love you at home lionel! We dont have children yet but we have a pupp named after you! Keep rockin it!

[@jamesd5241]

Maybe the photo to use at 11:30 was when Cam over took you on the run again at kona xD

[@octo8989]

LS is a Fu.k...g beast 🐗🐗🐗🐗🐗🐗!

[@westinthe123456]

3:33

[@sportfuture]

Funny you challenge Cameron..when he smashed you like a potato at WCH :-) C.W Kona 2019 - 02:55:03 L. S. Kona 2019 - 03:13:42

[@samhorsfield958]

Are u limping ?

[@alexanderstevens8113]

Love the videos. Can we get rid of the trap music? Lol.

[@sineadtwomey5553]

Lol... burn @cjwurf

[@almogazoulay2993]

5th

[@EverythingIsPhotogenic]

Lionel! Where is your ugly sweater jersey!?? And ignore the stride haters, you can run faster on one fucking leg than they could with a jet pack on their ass!

[@KenChiwo]

6th

[@roussbjj]

Second!

[@petshop2097]

Wayyyy too many ads. :(

[@TalbotCoxMedia]

Elongated Musket would you rather pay for subscription service to view content?

[@kimberleegardner3580]

Elongated Musket I only had 1

[@petshop2097]

Talbot Cox definitely not. One ad max would be great.

[@niki0k582]

@@TalbotCoxMedia cant understand why people complain! I dont use adblocker because I want to support the channels without paying them myself

[@daniellim5137]

3rd!