login
First 70.3, how to pace my run?
-
No new posts
 2009-05-26 10:22 AM |
Master  2167    Livonia, MI |  Subject: First 70.3, how to pace my run?I'm doing my first 70.3 in a few weeks and am wondering how much slower I should pace myself as compared to my last half-marathon. I can pull off a pace of about 8:10/mile when I'm just doing the 13.1 mile run by itself. I'm sure the pace will be slower when placed after a half IM swim/bike. Can anyone give me an idea of how much slower? |
| 2009-05-26 11:00 AM in reply to: #2173083 |
Elite 5316 Alturas, California | Subject: RE: First 70.3, how to pace my run? It is hard to say not knowing your swim/bike fitness or your recent run fitness. Assuming you are fit in all 3 events, that you pace yourself appropriately in the swim and bike and keep hydration and nutrition spot on, you can expect your 13.1 in a HIM to be similar to an open Marathon pace. So, that may look something like an 8:50 min mile pace for you, but that is based on extremely little information. Take the first 8 miles easier and then see what you have left for the rest of the run. Hills on the bike, temperature, hills on the run can all impact your pace as well. On a first HIM it is good to not blow up on the run. On a second one you can probably judge it better and shave some time off. |
| 2009-05-26 11:13 AM in reply to: #2173083 |
Not a Coach 11473 Media, PA | Subject: RE: First 70.3, how to pace my run? Similar to above, if you are well-trained across the 3 disciplines and pace right you should be able to run about open marathon pace (guessing ~8:40ish based on your half info). But getting the pacing right on the swim & bike is far more important than worrying about what kind of pace you should expect on the run. If you mess those up, you will likely be doing quite a bit of walking in the half marathon. |
| 2009-05-26 12:14 PM in reply to: #2173083 |
Pro 4608 Brooklyn, NY | Subject: RE: First 70.3, how to pace my run? I'm no expert but I don't think there's an exact science to it. I just did my first HIM and the run was only 3 minutes slower than my last stand along half mary. For me it was more about proper pacing on the bike so I'd be set up well on the run. It was a really hot, windy day and a majority of racers blew up on the run. I didn't feel my best but managed to beat my goal time. |
| 2009-05-26 12:21 PM in reply to: #2173190 |
Cycling Guru 15134 Fulton, MD | Subject: RE: First 70.3, how to pace my run? JohnnyKay - 2009-05-26 12:13 PM Similar to above, if you are well-trained across the 3 disciplines and pace right you should be able to run about open marathon pace (guessing ~8:40ish based on your half info). But getting the pacing right on the swim & bike is far more important than worrying about what kind of pace you should expect on the run. If you mess those up, you will likely be doing quite a bit of walking in the half marathon. What JK said ^^^^^. |
| 2009-05-26 1:26 PM in reply to: #2173083 |
Expert 939 Newton, MA | Subject: RE: First 70.3, how to pace my run? I could give you my $.02, but who really wants that. So... |
| 2009-05-26 1:43 PM in reply to: #2173083 |
Master 2167 Livonia, MI | Subject: RE: First 70.3, how to pace my run? Thanks for some great advice. I just find it really hard to believe that my run pace at after racing for 3 1/2 hours already will be anywhere near my race pace on fresh legs. I just want a goal to shoot for since the run is usually where I pass everyone in sprints and olympics. I don't want to set an unrealistic goal and be disappointed. |
| 2009-05-26 1:49 PM in reply to: #2173553 |
Extreme Veteran 1942 In front of computer when typing this. | Subject: RE: First 70.3, how to pace my run? noelle1230 - 2009-05-26 2:43 PM Thanks for some great advice. I just find it really hard to believe that my run pace at after racing for 3 1/2 hours already will be anywhere near my race pace on fresh legs. I just want a goal to shoot for since the run is usually where I pass everyone in sprints and olympics. I don't want to set an unrealistic goal and be disappointed. My 2 cents: prepare to be flexible. My first (and only) HIM I felt like I was well prepared and paced the swim and run well, was well hydrated, etc. but when the run started it was in the mid/upper 80s already and there was NO shade at all. People were dropping like flies. I quickly modified my planned pace to something more suitable for the conditions (walked aid stations to get enough HEED in, etc.). My only point is be prepared to modify your plan on the fly if needed and don't feel bad if you do. And yeah, what the previous posters said applies for me as well. |
| 2009-05-26 2:29 PM in reply to: #2173083 |
Master 1790 Tyler, TX | Subject: RE: First 70.3, how to pace my run? I think a major caveat to the 70.3 run pace equals marathon pace is temperature. Where I live we do marathons in late fall/winter mornings (50 degrees or so) but triathlons in the spring/summer (low 80s during my triathlon run yesterday). If you live in the southern US you might want to start at marathon pace + 15 or 30 seconds, then speed up of it seems too slow. If you live in the northern US or Canada marathon pace is probably a good goal. Brian |
| 2009-05-26 3:45 PM in reply to: #2173083 |
Regular 176 Winchester, MA | Subject: RE: First 70.3, how to pace my run? This thread has been very helpful!!!! Don't hammer the bike, don't hammer the bike, don't hammer the bike. I have to remember not to hammer the bike! |
| 2009-05-26 3:48 PM in reply to: #2173923 |
Champion 19812 MA | Subject: RE: First 70.3, how to pace my run? mspina - 2009-05-26 4:45 PM This thread has been very helpful!!!! Don't hammer the bike, don't hammer the bike, don't hammer the bike. I have to remember not to hammer the bike! Yah but that is the fun part..hammering the bike  I do most all my rides in zone 2 which is slow and easy. |
| 2009-05-26 4:14 PM in reply to: #2173930 |
Regular 176 Winchester, MA | Subject: RE: First 70.3, how to pace my run? KathyG - 2009-05-26 4:48 PM mspina - 2009-05-26 4:45 PM This thread has been very helpful!!!! Don't hammer the bike, don't hammer the bike, don't hammer the bike. I have to remember not to hammer the bike! Yah but that is the fun part..hammering the bike I do most all my rides in zone 2 which is slow and easy. I know - that's why I'm worried I'll do it anyway, and then pay dearly on the run.  I'd love to finish my first 1/2 feeling good (well, as good as one can feel after racing for so long for the first time), rather than feeling totally crappy because I screwed something up, you know? But at the same time, I want to feel like I actually *raced* it (for me) rather than just treated it like a long casual training day. I'm over thinking EVERY little thing right now. And I've got 3 more weeks of over thinking to do! |
| 2009-05-26 7:18 PM in reply to: #2173083 |
Extreme Veteran 387 Pennsylvania | Subject: RE: First 70.3, how to pace my run? Your effort on the bike is going to determine your run speed. If you have a decent bike base and race smartly you could concievably hold a pace similiar to your M pace, but it is not likely considering this is your first half. |
| 2009-05-27 8:21 AM in reply to: #2173083 |
Regular 223 | Subject: RE: First 70.3, how to pace my run? My pace for a 13.1 is about 6:40. I just did my 70.3 run in about 3 hours. So, it just depends on the day, weather, nutrition, the race, etc. Just run according to how you feel. Maybe you will feel great and you'll be able to run better than 8:10!  |
| 2009-05-27 9:27 AM in reply to: #2173990 |
Master 2167 Livonia, MI | Subject: RE: First 70.3, how to pace my run? I know - that's why I'm worried I'll do it anyway, and then pay dearly on the run. I'd love to finish my first 1/2 feeling good (well, as good as one can feel after racing for so long for the first time), rather than feeling totally crappy because I screwed something up, you know? But at the same time, I want to feel like I actually *raced* it (for me) rather than just treated it like a long casual training day. I'm over thinking EVERY little thing right now. And I've got 3 more weeks of over thinking to do! Michelle, my sentiments exactly!! |
| 2009-05-27 10:24 AM in reply to: #2173083 |
Elite 5316 Alturas, California | Subject: RE: First 70.3, how to pace my run? In the end, it all comes down to trust the plan, trust the training, survive the taper and pace the race, fuel well and enjoy. If you have something in the tank at mile 6 of the run gradually increase, but watch that hydration/nutrition all day. |
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK