I Wanna Run Faster: Please Critique

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2006-05-26 9:17 AM

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Subject: I Wanna Run Faster: Please Critique
OK, here's a snapshot of where I'm at. I would like to contend for an age group placing at my sprint tri on 7/22 (1/4mi S, 16mi B, 3mi R). Last year I was roughly 4 minutes off. I believe I can get maybe a minute better on the bike, and it seems my run pace (8:09) was the most noticeably behind the faster athletes. I need to be at 7 min miles.

I've base trained since January, got up to 7 miles for my long run, and got my 5k TT pace down to 23:20. I'm now starting to add track work. Had my second one this morning. Last week I did 8 x 400 on 4 minutes at about 1:32. This AM I did 10x400 on 4 min at about 1:29.

My plan was to do 12 x 400 next week, time trial, recovery week. Then do three weeks of 4,5,6x800's. Plus a brick workout per week starting this coming week.

Anyone care to weigh in? I'm just armchair coaching myself by scouring BT, Mike Ricci and Joel's stuff, etc.

Thanks in advance.

2006-05-26 9:25 AM
in reply to: #435090

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Subject: RE: I Wanna Run Faster: Please Critique

Runner's world had a great article (last month?) on training for a fast 5k then a 10k.  It included a lot of repeats and ladders with a 7 to 10 mile long run every weekend.  I'm no expert by any stretch...  However, I would throw in some longer repeats.  Maybe some 800's and mile repeats. 

Here's an article from runner's world on improving your 5k.  Good luck!

http://www.runnersworld.com/article/0,5033,s6-51-55-0-6406,00.html

2006-05-26 9:37 AM
in reply to: #435090

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Subject: RE: I Wanna Run Faster: Please Critique

Git-tRi-Done - 2006-05-26 9:17 AM OK, here's a snapshot of where I'm at. I would like to contend for an age group placing at my sprint tri on 7/22 (1/4mi S, 16mi B, 3mi R). Last year I was roughly 4 minutes off. I believe I can get maybe a minute better on the bike, and it seems my run pace (8:09) was the most noticeably behind the faster athletes. I need to be at 7 min miles. I've base trained since January, got up to 7 miles for my long run, and got my 5k TT pace down to 23:20. I'm now starting to add track work. Had my second one this morning. Last week I did 8 x 400 on 4 minutes at about 1:32. This AM I did 10x400 on 4 min at about 1:29. My plan was to do 12 x 400 next week, time trial, recovery week. Then do three weeks of 4,5,6x800's. Plus a brick workout per week starting this coming week. Anyone care to weigh in? I'm just armchair coaching myself by scouring BT, Mike Ricci and Joel's stuff, etc. Thanks in advance.
Is 23:20 your best time for a 5K stand alone or during a Tri?

2006-05-26 10:01 AM
in reply to: #435137

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Subject: RE: I Wanna Run Faster: Please Critique
amiine - 2006-05-26 9:37 AM

Is 23:20 your best time for a 5K stand alone or during a Tri?



Somehow I knew that question was coming. 23:20 was a standalone 5k TT done a couple weeks ago. Late last year I was able to do 3mi at 7:45 pace off the bike in a brick workout.
2006-05-26 10:31 AM
in reply to: #435090

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Subject: RE: I Wanna Run Faster: Please Critique

Ok, this is what I would do considering you already work on a solid base since Jan:

1st I think that you should recalculate your intervals pace because based on your 5k time it seems you are running faster than you should. Yes you want to improve your speed but you don’t want to push too hard too fast because you might be risking injury. I like to follow Jack Daniels VDOT to calculate my intervals pace based on recent race performances (here is the link and includes a section as to why it is a bad idea to run intervals faster than you should: http://www.runbayou.com/jackd.htm)

2nd I would cap the speed intervals at either 8x400 or 4x800 as IMO this type of work is quite stressful on the muscles. Also allow plenty of recovery time between each repeat so you can be consistent and hit the correct pace each time. Don't forget to WU and cool down thoroughly!

3rd and last I would even switch one of the speed intervals for a Tempo run for 10-15 min at your Goal pace alternating tempo one week and speed intervals the next. For the brick workout you can either: do a longish ride at easy/steady pace zone 1/2follow by a 15-20 min transition run 10 min at Goal pace and the rest easy/steady zone1/2 or a shorter mod/hard ride zone 3/4 follow by a steady 15-20 min zone 2

I hope this helps…

Edited by amiine 2006-05-26 10:34 AM
2006-05-26 10:41 AM
in reply to: #435090

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Subject: You're leaving something out.
One of the things that people forget often about running fast in a tri, is that it's only half about how fast you can run. The other half is being strong enough on the bike that you don't leave your fast run on the bike course.

2006-05-26 1:55 PM
in reply to: #435234

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Subject: RE: You're leaving something out.

And not necessarily being strong on the bike but knowing your limits and being able to pace your bike appropriately.  True though...if you can't follow a strong ride with a strong run then you probably aren't going to be on the podium.

briderdt - 2006-05-26 11:41 AM One of the things that people forget often about running fast in a tri, is that it's only half about how fast you can run. The other half is being strong enough on the bike that you don't leave your fast run on the bike course.

2006-05-26 3:33 PM
in reply to: #435090

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Subject: RE: I Wanna Run Faster: Please Critique
Thanks so far, all.

Yeah, I know that's a critical piece - being strong off the bike. Any tips on what might help with this, aside from the obvious - brick work? Amiine, your comments about brick pacing were good. Joel, I found "knowing yourself" to be the toughest thing. Last year at my races, I rode faster than ALL my training rides and thought the whole time "you're going to have nothing left for the run". But, for me at least, I had a decent run. I imagine that may only come with experience.

I'm not neglecting the other three - last year I was 7th for the swim, 10th bike, 16th run. So, I know they all have to improve, but figure I can make my biggest impact on the run.
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