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First Tri/Newbie Run Question
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 2009-08-03 2:49 PM |
Member 15 |  Subject: First Tri/Newbie Run QuestionI just finished my first tri on Sunday - which was such a thrill. My overall time was 1:24:08...not bad, but not great either. Of course I want to continue to get better...so here is my question. My weakest part is the run. I ran a 10 min mile during the tri (it was a Sprint distance)...but I hurt myself during training back in June and didn't really get in the run miles that I wanted to. I was a little too aggressive in my training and over did it. So, I lost about 3 weeks of run training while I recovered. I feel fine today, but want to be smart about improving my run. A little background - I am not a runner by nature. I am 45 yo, 6'3" 210lbs. It's not all fat - but I could probably stand to lose another 15-20 lbs. Based on what I have read in the forums, it seems to me that I need to just focus on building a base of miles...maybe starting out at 6 miles/wk and then increasing by 10% each week and really not worrying about pace for now. Or should I just focus on time and not worry about pace or miles yet? I think the key is consistency - I have not been consistent in my run training...but not sure if I should focus on consistency in distance or time. Any thoughts or advice? Thank you Edited by sbkass 2009-08-03 2:51 PM |
| 2009-08-03 4:27 PM in reply to: #2324794 |
Member 255   Lafayette, LA. | Subject: RE: First Tri/Newbie Run Question Hey, grats on the finish, that was good in and of itself with an injury to worry about. I'm not sure I fully understand your starting point; 6 miles a week is less than a mile a day. You are correct in that it is all about consistency to begin with. This will do two things; you will be able to overcome and prevent injuries and you will most probably lose weight in the process. Keep a log of your runs; it doesn't have to be anything detailed but just so you don't overdo it and do too much too fast. Start running two miles a day; 5-6 days a week if possible. Slowly increase the duration; not the pace, that will come later. Once you are comfortably running about 25 miles a week you might think about incorporating some fartleks or hill work. I'd be careful about going to a track and doing sprint stuff. Trav |
| 2009-08-03 4:57 PM in reply to: #2324794 |
Extreme Veteran 608 Iceland | Subject: RE: First Tri/Newbie Run Question I had a hip injury and was out running for almost an entire year. This year in February I started up again and with a lot of patience and the 10% rule I increased my runs from 6 miles a week to 25 miles a week. If 6 miles a week is the most you can do then start with. I knew that starting up with 2 miles run 5-6 times a week would have been way too much for my hip so I don't agree with the previous poster on doing that. I also never ran two days in a row until about 10 weeks into the program. I always gave the hip one day rest in between. I also only increased my runs to 25 miles week because of my HIM which is next Sunday and after that I will go down to about 20 miles weeks again as I can feel that I need to be very careful with my hip and I want to start adding speed work again and running more and faster is not a good combination for the hip just yet. Go with your feel and be patient.... Edited by Joblin 2009-08-03 4:59 PM |
| 2009-08-03 5:10 PM in reply to: #2325086 |
| Member 15 | Subject: RE: First Tri/Newbie Run Question Sorry - Just to clarify my starting point...I was thinking 3 runs per week at 2 miles for each run to start with and then work up from there. |
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