General Discussion Triathlon Talk » training all the time! Still walked part of run? Rss Feed  
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2015-06-29 12:49 AM

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Subject: training all the time! Still walked part of run?
Hi BT mates!

This is my second year doing triathlon! I'm 28 and today I completed our Southwest Regionals! I took 1st/16 girls and then 8th/166 women! Whoop whoop!

So, I am happy and doing well, I think, but I still have to stop and walk part of the stupid tiny 5k run!! Every race!! But I don't understand because I usually do an hour slow long run at least once a week and then 800 to 300m track intervals through the week. Is the intervals causing my walking? Usually when I hit that 1.5 mile mark I will literally stop at the water station, drink and then start running again.

Today's run course was rough. Very hilly and Sandy gravel course. I walked part of the big hill beause my hr was so high. Is that a sign of not actually being fit?

My highest hr during the tougher track stuff is anywhere from 185-199. That's like my zone 5+ and usually flattens me the next day. But I'm frustrated because my run today was 23 minutes. 2 girls caught me a mile in and they clocked a 20minute 5k, which is what I really want to hit. But I am not sure if I need to be training more? Or is this a mental block?

Does anyone else have to walk a brief moment in at tri Sprint 5k? :/


2015-06-29 2:07 AM
in reply to: rizztalah

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Subject: RE: training all the time! Still walked part of run?
Are you doing any training inbetween your track intervals and your low effort easy runs?

Any harder, sustained efforts, like a 5-10k tempo run?

Doing interval work should not make you need to walk part of a run, but needing to walk usually indicates you don't have the fitness to keep up your pace for the distance you're doing ( obviously )

A bit more time spent doing closer to race pace in training for sustained efforts should help, since it doesn't sound like you're spending much time with a sustained high heart rate, which is exactly what you're demanding on race day.

Personally I like to alternate between doing intervals and doing tempo runs, but tend to keep to only one or two speed sessions per week, so one week I might do some good hard intervals where I am barely hanging on for 2 minutes at a time, and the next week, I will try to do a good hard 5-10k run at a pace that is challenging, but will allow me to recover quickly enough to hit my next training session.

I try to have an easy or rest day the day after these sessions.
2015-06-29 7:55 AM
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Subject: RE: training all the time! Still walked part of run?
You're over thinking things, and missing the obvious. You're swimming and/or biking and/or running the start of the run too hardYour issue is pacing, not fitness.

Edited by TriMyBest 2015-06-29 7:58 AM
2015-06-29 8:56 AM
in reply to: rizztalah

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Subject: RE: training all the time! Still walked part of run?
If this is a tri (I assume it is, but you don't mention anything about bike or swim), also possible you're overcooking the pace on the bike, or expending too much energy on the swim for some reason. Pacing in tri is about all three events, not just the run. I have come pretty close to walking in a sprint tri, mainly due to pushing it too hard on the bike (in one case unintentionally--my front brake was rubbing on the tire and making it a lot harder to hold my goal pace!), and then running at a really ambitious pace. I'm much more likely to cramp or otherwise struggle on the run if I've pushed the bike too hard. Just something to consider. You're definitely running hard enough--185-199 sounds really high (then again, you're a lot younger than I am, but still....)Makes me wonder if recent illness or heat (you mentioned the former in a previous post) plus maybe overdoing the bike might be part of the issue.
2015-06-29 8:59 AM
in reply to: Hot Runner

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Subject: RE: training all the time! Still walked part of run?

I often walk for several seconds at an aid station to get water to splash on myself if I've gone out too hard. 

2015-06-29 9:51 AM
in reply to: #5125391

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Subject: RE: training all the time! Still walked part of run?
Ok, yeah I didn't think about that! Haha and yeah I was on the end of a cold. Super congested today, but thankfully no body aches. But almost zero appetite which kinda sucks. Yesterday I got victory burger and fries from none other than InNOut burger and I didn't finish anything. :/

My swim was slow... Ugh, 16:24 mins for a 1/2 mile swim. I just started swiming last year :/ 24:34 min 9.5 mile bike and then 23:16 hilly awful 5k run. I know, not insane numbers, lol, I feel like I'm OK at everything but not great.

But yeah maybe it could be pacing. I went harder on the bike than normal. I saw the leader cop pass me so I wanted to chase him because I always wanted to be escorted!! Lol but I also went a little faster on the bike in hopes to chase down some of the faster swimmer girls too.

The run, yeah, I started hard and strong. Mostly cuz I was excited. I just get excited when the run starts because I know it's my favorite leg and I'm almost done.

So I do tempo runs but I'm really bad at them. My coach usually says I'm still going too fast :/ last week I had to do 6x300s... The first 3 were descending, then 4-5 were 5k pace and then the last one was 3k pace. So maybe I should just be doing more of that? I only do that once a week. Then an easy run off the bike and then a long run on Saturday. :/


2015-06-29 10:19 AM
in reply to: rizztalah

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Subject: RE: training all the time! Still walked part of run?
Having to stop and walk (of having to slow down) is simply a matter of pacing.

More running and training (and the right kind of training) will always help, but you still might have a tendency to start the run too fast to sustain. So really it's just the matter of finding the right pace for your fitness. Which also includes pacing properly on the swim and bike. Many like to push it pretty hard on the bike because they can, but that can really make or break your run time.

That said, stopping and walking once in a while might not make your overall pace that much slower, as long as you aren't progressively slowing down in the run.
2015-06-29 10:53 AM
in reply to: rizztalah

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Subject: RE: training all the time! Still walked part of run?

Originally posted by rizztalah Ok, yeah I didn't think about that! Haha and yeah I was on the end of a cold. Super congested today, but thankfully no body aches. But almost zero appetite which kinda sucks. Yesterday I got victory burger and fries from none other than InNOut burger and I didn't finish anything. :/ My swim was slow... Ugh, 16:24 mins for a 1/2 mile swim. I just started swiming last year :/ 24:34 min 9.5 mile bike and then 23:16 hilly awful 5k run. I know, not insane numbers, lol, I feel like I'm OK at everything but not great. But yeah maybe it could be pacing. I went harder on the bike than normal. I saw the leader cop pass me so I wanted to chase him because I always wanted to be escorted!! Lol but I also went a little faster on the bike in hopes to chase down some of the faster swimmer girls too. The run, yeah, I started hard and strong. Mostly cuz I was excited. I just get excited when the run starts because I know it's my favorite leg and I'm almost done. So I do tempo runs but I'm really bad at them. My coach usually says I'm still going too fast :/ last week I had to do 6x300s... The first 3 were descending, then 4-5 were 5k pace and then the last one was 3k pace. So maybe I should just be doing more of that? I only do that once a week. Then an easy run off the bike and then a long run on Saturday. :/

There's no maybe about it.  You're definitely burning too many matches too early in the race.

The second bold raises 2 points.  First, it confirms that pacing is a challenge for you.  Second, if you're working with a coach, why are you asking for training advice here?  (Especially since it sounds like they already gave you the answer - slow down!)  :-)

 

 

2015-06-29 12:06 PM
in reply to: rizztalah


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Subject: RE: training all the time! Still walked part of run?
My first few races I walked on the run. Once I finally held back on the bike, I never have walked since. Others on this site have said something like, "triathlon is all about the bike, because it's all about the run." The more you focus on bike fitness, the faster your bike while be while still holding back...BUT do hold back on the bike.
2015-06-29 2:18 PM
in reply to: TriMyBest

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Subject: RE: training all the time! Still walked part of run?

Originally posted by TriMyBest You're over thinking things, and missing the obvious. You're swimming and/or biking and/or running the start of the run too hard. Your issue is pacing, not fitness.

100% agreed and no doubt the issue.

2015-06-29 2:35 PM
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Subject: RE: training all the time! Still walked part of run?

Originally posted by TriMyBest You're over thinking things, and missing the obvious. You're swimming and/or biking and/or running the start of the run too hardYour issue is pacing, not fitness.

Exactly

You might also be going out way too fast on the run.  I'm not naming names.......but I once saw someone who lives with me go out at a 4:37 mile (like he didn't have a living brain cell in his head) and fall completely apart at mile 2.    It's a sprint, but there is still pacing.

You'll learn.



Edited by Left Brain 2015-06-29 2:40 PM


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