austiry - 2009-01-26 2:15 PM
I'm signed up to do my first HIM in FL in May. My overall goal is to finish, but would like to also have some realistic time goals. I know it probably varies a lot based on personal fitness, but how much do you expect the run pace to drop off during a HIM vs a half mary?
Ryan
Hi Ryan,
It depends on your overall depth of fitness. I've run 2:46 off the bike the same season that I did 1:19 in a Half IM -- however, that's pretty close.
To offer you some specific ideas:
How many years have you been training for triathlon? What's your average weekly volume - hours overall? What's your average weekly run volume -- miles?
Assuming that you are well trained for IM and pace well, then you should be able to get within about 20 minutes of double your HIM run time -- however, that is a pretty big assumption and the bike course profile will have a BIG impact on how well most AGers run. Specifically, the more times you spike your bike power, the slower you will run the marathon.
Generally, you will find that specific time goals aren't all that useful for your first IM -- if things are going well then you won't remember them... if things are tough then they will hang around your neck and be a distraction. Once you have done a few IMs, then you'll start to get a feel for what's possible.
g
++
Ryan,
I see I answered the wrong question! Sorry about that. For your Half IM, I think the reply about being able to come close to your open marathon pace is a good one -- if you pace really well then you should be able to go a little quicker than that.
Another benchmark that I find works is your pace at the top of Zn 3 -- because of fatigue you will need to hold Zn 4 effort to go Zn 3 pace.
Watch the HR spikes on the bike and give yourself two miles to ease into the run.
g
Edited by GordoByrn 2009-02-10 10:34 AM