70.3 run - how fast can I go?

What's your best recent open HM? I tend to run pretty well off the bike and my best HIM split was about 10 minutes slower; similar courses, but I think slightly cooler (or at least drier) conditions for the HIM. Both were probably low 80's by the end of the run.

I would guess for low 1:30's you'd want to be in 1:22-1:25 shape for an open HM, if you tend to run well off the bike and take care of pacing, hydration and nutrition. Definitely getting in some more calories on the run should help keep you from fading in the final 1/3 of the run. I use gels with caffeine at that stage, which really gives a needed boost!

I'd beware of the "go out hard and fade" strategy, especially if conditions are warm. Have not seen that work too well for myself or others. It has the potential to become a death march if you have overcooked the bike or messed up hydration.

Edited by Hot Runner 2017-04-16 12:05 AM

I tend to run well off the bike and am usually 5mins or so off my HM pb during a HIM. I haven't done a HM since last year though. I doubt I could manage low 1.20s, probably 1.28 - 1.30. I'd be happy with 1.34 in a HIM, but I think a few things would have to fall into place. 4.28 pace yesterday during the brick felt easy, but then the ride was done as a group so drafting.

Probably you can get closer to open HM time in cooler conditions. If that run was kilometers, then would guess you could maintain something similar for 21 km on a good day with proper pacing. In general, if I can keep up a run pace for 8-10 km on a brick run after a race-distance bike at close to race pace for at least the last 2/3, I'm not going to fade drastically in the final kilometers of the run if I keep on top of hydration and take in some calories.

I guess the unknown variable would be how much advantage you were getting from drafting on the bike, and what more another 20 km and pulling your own weight 100% on the bike would take out of your legs. Probably a bigger advantage in windy conditions. But you also have to factor in that you should be fresher on race day (from taper) than now, and the effect of race-day adrenaline. That should be worth a kph or two.

(I'm assuming all the distances you gave were kilometers?? If miles then just ignore this--yes, you can do that pace since you have essentially already done race distance and then some!)

I would say that a 42min OD is probably closer to a 1h35-1h36ish HIM if you paced the bike properly in both cases

Yup probably 1:35-1:39 estimating based on how much most folks drop off in race paces as they go up in distance. Also, no race reports, no training logs and lack of clarity as to whether you are using miles or km makes it harder to respond.

Sorry pace, distances in km. I'd be happy with 1.35/136 which would probably give me a top ten finish.

It will depend on how you bike and how deep you are willing to dig.

Just to give you my experience a few weeks ago.

I had done bricks up to 50 miles at race power -> 5 miles @ 6:25/mi (1:24 HM pace). These runs felt easy.

In the race I ran 1:31:58 (decently paced - no blow up or anything). And don't say I over-biked because I biked 20w lower than my training rides. I probably over swam though.

8 minutes seems quite a lot? But you reckon you swam too hard? As a swimmer (sort of) I don't really fatigue from the swim and can swim 27 and still feel fresh, but I guess some people don't. I know a few guys that ride similar times to me in a 70.3 but are much stronger in training, my FTP is 220, theirs are 260+, but they can't swim..I also tend to ride reasonably conservatively, at least I have in the last couple of races and I've hit T2 feeling OK. I have had a couple of races a few years back where I went too hard on the bike and the run was a disaster, so now I ease back a little on the bike.

I've looked at quite a few results of friends and guys I race against and it's nigh on impossible to find a trend. Some guys run 5 mins slower than their HM pb, others 10, even 15mins slower. One friend I beat in the OD and she ran a 1.34 in her last 70.3, another friend beat me and he ran a 1.44! Who knows...

I do run well off the bike. My favourite part of a 70.3 is those first few kms off the bike and I usually have to force myself to slow down. I do have a bad habit of not pushing and focusing those last 3- 4kms especially if I'm in pain and there's no-one in my AG that can catch me or that I can catch. But that leads to a slower run split obviously. The race is 3 x 7km laps so at the 17.5km turn around I really need to put it in and push myself. I'm reasonably good at dealing with pain, but sometimes I just don't push as much as I should.

Edited by zedzded 2017-04-17 10:09 PM