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2009-06-26 11:12 AM

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Papillion, NE
Subject: Newbie Questions
I am training for my first sprint tri and am having the hardest time with the run. I just get really winded between the 1-1/12 mile mark. I don't have a running background, it is a competitive weightlifting/strongman background. Also, I gather I am not your typical build for this sport either(6' 216lb.). 45 y/o old male.
Any info would be great on first time tri tips for someone with my background.

2009-06-26 11:26 AM
in reply to: #2245332

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Subject: RE: Newbie Questions
I'm also about 215lbs and the best advice I can give is just take it slow. I initially used the bike to build my endurance since there is less chance of injury. I would also recommend using the logs so people will be better able to advise you.
2009-06-26 11:31 AM
in reply to: #2245332

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Master
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Western MA near the VT & NH border on the CT river
Subject: RE: Newbie Questions
DJS - 2009-06-26 12:12 PM I am training for my first sprint tri and am having the hardest time with the run. I just get really winded between the 1-1/12 mile mark. I don't have a running background, it is a competitive weightlifting/strongman background. Also, I gather I am not your typical build for this sport either(6' 216lb.). 45 y/o old male.
Any info would be great on first time tri tips for someone with my background.


What helped me was using the 'Galloway' method.  which is a run/walk combo.  It helps because you take a rest before you need it, thus its easier to get your heart rate down and your breathing under control, so you wont need as much recovery time.  Much better than running until your winded.

Read this: Jeff Galloway: walk breaks
Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

Background :I'm 6'2, started training at 39 around 225+ and also didnt have a running background either.   
2009-06-26 12:05 PM
in reply to: #2245332

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Subject: RE: Newbie Questions

When I was started training this season I was a bit heavier than you 6' ~225. I do have a running background so I knew how to take it slowly, concentrate on form, and not push too hard, too fast.

Running with good form and pacing do not come naturally to many people and having an organized program has helped more than one of my friends run a 5k.  I would agree that using a run/walk program could be very helpful until you get your feet under you. Cool running has one that has worked for them:http://www.coolrunning.com/engine/2/2_3/181.shtml 

2009-06-26 12:31 PM
in reply to: #2245332

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Papillion, NE
Subject: RE: Newbie Questions
Thank you very much for the replies. I have been told that by others, to just be patient.
I just don't want to have to walk any of the 3 miles during the triathlon, as that would be failure to me.
I also have no intentions of losing any weight as I am pretty lean right now. I eat a very strict diet, coming from the lifting world.
I will make sure and check out the sites/links above.
2009-06-26 2:49 PM
in reply to: #2245332

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Subject: RE: Newbie Questions

DJS I have the same problem as you do. Although I am only 5' 8" and 170 I smoked consistently from the age of about 13 up tell about two years ago and every once in a while when I drink still do smoke. I'm 25 now and I know that smoking for ten years is what did that to me.
Anyway I am glad that somebody mention the run/walk thing. I asked my husband about it and he told me to run constantly for 3 miles, I think I would probably die if I did that right now. Anyway thanks for the advice. And yes I know I NEED to quit smoking all together...

2009-06-26 3:59 PM
in reply to: #2245332

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Papillion, NE
Subject: RE: Newbie Questions

Mindy,
I did run 3 miles last Sunday(first time I had done that in 20yrs.) after working out at the gym. It was tough. I don't want to have to walk any of the run part.
I smoke until I was 35. 10yrs. smoke free now. It will be the best thing you ever do.
I noticed you are in Bellevue, I am in Papillion. Are you doing the Plattsmouth tri?

2009-06-27 6:25 AM
in reply to: #2246250

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New Haven, CT
Subject: RE: Newbie Questions

 As was said to me - run more.  mostly easy, sometime hard. Sorry there is no short cut that I have found (yet). I'd focus more on running for time than distance.  This helps me trick myself into just going easy as I know my run is not over sooner just because I run faster. 

2009-06-27 8:16 PM
in reply to: #2245332

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Chenequa WI
Subject: RE: Newbie Questions
There are no really effective tips except to say that your body will adapt.  So in order to run - you need to run.  That's not as stupid as it sounds.

This all depends on your fitness level (and I need to admit that I am not a coach), but here's what I suggested for a friend (ex-weightlifter) who was interested in running a local 5K race. 
  1. Start slow and walk before you run. 
  2. Run/Walk at least three times per week.
  3. Give one day of rest between each day of running.
  4. Base your run on time; not distance.  This means that its the time you spend on your feet that's important.
  5. Don't increase your workouts by more than 10% a week.
  6. Be patient.
  7. Enjoy your running.
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