kenj's group - closed with a great bunch of triathletes in training!!! (Page 18)

I did my bike this morning, even managed 17 minutes on the rollers without killing myself!  I did the bike in the am with plans of getting a nice run outside on the way home from work!

I hope you get a good run in Scott!

That is a good point Scott, I don't wear one for training so it didn't occur to me, but you could be right.

From my limited swimming experience you looked pretty good, other than what you have already mentioned and Scott's comments.  You must be fairly comfortable as your bilateral breathing looks like it comes to you naturally.  Actually, the foot issue (especially for a triathlete) is more of a drag pointing down like that.  Once you put your wetsuit on for OWS, kicking is limited for most of us, but if you could get it pointed backwards you might gain some time.

Thanks for sharing, it always helps my swimming to watch others.

I want to share some of my thoughts on running with you guys, and I will throw out the disclaimer that I am not a coach, but I like to run and I like to read about running (as well as biking).

I find that there is somewhat of a difference training for the run in a tri versus training to run a specific running event, like a 10K or marathon.  Not that there has to be, but for most of us our available training time forces this difference.  The difference is the amount of time spent running.  The most common question I see for running is how do I get faster.  In my experience the safest, best way to get faster is to run more.  Run more miles and run more often.  You should also remember the 10% rule, and that means that you should not increase your mileage more than 10% per week.  Very little of the miles should be "speed" work and unless you are consistently putting in 20 miles a week or more, the only speed work I would do is some 20 or 30 second strides, maybe 8 or 10 in the middle of a run.  Other wise, the rest of the miles should be in the Z1/Z2 range or a pace where you could carry on a conversation.  For my marathon this past January, I followed a plan that was fairly high mileage, mostly in the Z1/Z2 range, topped out at 55 + miles per week and 5 runs per week.  During this training, I broke my 5k PR and my 10K PR.   

Now for most of us, when training for tri's, finding the time to do the 3 or 4 runs per week in our plans is tough enough, let alone running 5 times per week.  So what is the secret to improving on the run in tri's?  Bike more!!! It does not matter how good a runner you are, if when you get off the bike your legs are like rubber from poor bike conditioning.  If I have to miss a workout for any reason, I will miss a run before missing a bike. 

To conclude, if you want to improve your running for this season bike more and do your best to get at least 3 runs a week in or whatever your coach or training plan schedules you for. I would also suggest, after the tri season, find a nice fall run to train for.  Maybe a Thanksgiving 10K, or early December half marathon.  Find a plan that is run focused that gets you running 4 or 5 days a week and is specifically geared towards the length of your race.

The last advice I would offer is to make sure you get to a running store and get your running shoes from someone that knows what they are doing.  It will probably cost more (I usually get the first pair fitted, then buy additional pairs on line) but your feet will thank you.

Good to hear from you!  It has to be difficult not being able to do the things you like!  Get a pull bouy and go for a swim until you can run or bike again!  Hang in there!!!

I have heard that some are recommending 2 hours, I am not buying that.  For stand alone marathons I prefer to train by mileage rather than time, but I did several (6 or 7) I think) 18 - 22 mile runs, all of which were 3 hours plus.  I would buy a 3 hour limit in ironman training, just because of the overall volume.  Plus for most of us the ironman marathon is going to be a run/walk combo.  But you are right about some of the value in the long run being the confidence to finish.

Welcome to the group, we have a pretty good mix of people, training for different distances.  There are a couple of others from the mid west!

Don't be shy if you have anything to talk about or add to the conversation!

Glad you are feeling better.  A week away wont hurt you!