Half Iron Man running prep for Sept. 11

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2010-08-09 9:32 AM

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Subject: Half Iron Man running prep for Sept. 11
Heading into my first HIM on Sept. 11th, so I'm roughly a month out.  Running history from last fall included building a base of 100+ miles per month... last full three months were 134, 150 and 126.  Two sprints cut into my miles last month.  Anyway my general run right now is a hilly 9.5 mile route that I'm averaging around 7:00/mile... although my last run was @ 6:50/mile.  My running is basically every other day alternating with cycling.
 
My game plan I thought up is to continue this 9.5 mile sort of run during the week as it fits my schedule.  Add a long run in the next two weeks.  My goal of sorts is to hopefully be able to run the 13.1 @ a 7:30/mile pace or less.  Part of me thinks I'll be fine, but then again this is my first HIM.

2010-08-09 9:46 AM
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Subject: RE: Half Iron Man running prep for Sept. 11
As a fellow soon-to-be first time HIM'er, good luck. Seems like you've trained for the running adequately... I'd be interested to know more about your swimming and cycling... because this will obviously factor into your run performance.  

Have to admit a bit of jealousy too... your mile times are ~3mi better than mine... keep up the good work 
2010-08-09 10:07 AM
in reply to: #3031546

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Subject: RE: Half Iron Man running prep for Sept. 11
this is some good running volume...sounds like you are prepped well...

only issue is your logs are not updated and not sure how your cycling looks...to run well you will need to have good swim and bike fitness....

i think 30 second drop off is reasonable....
2010-08-09 11:04 AM
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Subject: RE: Half Iron Man running prep for Sept. 11
Not worried about swimming or cycling... I'm around a 1:35/100 swimmer comfortably and cycling is my strength as it turns out.  Rode 55 miles on Saturday averaging a bit over 21mph with ~ 2.6K ft. of climbing... the race course is like 500 ft. over the entire course.  
http://runkeeper.com/user/xeon/activity/14144591

Not forgetting about either of them, but the run is my area of concern.

Edited by xeon 2010-08-09 11:04 AM
2010-08-09 11:06 AM
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Subject: RE: Half Iron Man running prep for Sept. 11
I think Trix's point on the swimming/cycling is that if you blow yourself out during those events your run can and will suffer. 
2010-08-09 6:44 PM
in reply to: #3031987

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Subject: RE: Half Iron Man running prep for Sept. 11
COSkiGirl - 2010-08-09 12:06 PM I think Trix's point on the swimming/cycling is that if you blow yourself out during those events your run can and will suffer. 

My swimming is OK, I can swim laps somewhat comfortably @ 1:30/100m and do fine in open water when I can get there.  Not slow, but not terribly fast... but good enough to put in a decent time and not be worn out.  Cycling as I said is my strength logging 431, 502 and 464 miles in the months leading up to now... my training pace ranges in the 21-23mph range on the rolling terrain around here.  Long rides for me are in the 55 mile range.  Not fresh as a daisy off the bike, but certainly not done for.  Will be toying with some nutrition ideas on the bike over the next few weeks as well since I don't do well eating and/or drinking when I'm running.  

One comment I read or heard somewhere has me worried about the final run leg... to the effect of "if you think you're running enough for run part of a HIM, do some more".  Having never done one... not sure.  We will find out though, will keep doing my 9.5 mile runs, mix in two long weekend runs of 13+ miles @ then taper the week going in I guess.  I say two long runs because I may do a little sprint on the 29th for fun and overall race practice.     

2010-08-09 7:08 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
From what you described, you have trained very well for a HIM. The only thing I can think of that might trip you up would be if you have an issue with your hydration and nutrition. If it gets messed up it is hard to recover from and it make the run more difficult then you expect. Everyone is different so I am not going to suggest what you should do. The only thing I would suggest is to work at during your long bike rides, to be sure you a ready to go into the run in good shape.
2010-08-09 7:48 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
xeon - 2010-08-09 6:44 PM
COSkiGirl - 2010-08-09 12:06 PM I think Trix's point on the swimming/cycling is that if you blow yourself out during those events your run can and will suffer. 

My swimming is OK, I can swim laps somewhat comfortably @ 1:30/100m and do fine in open water when I can get there.  Not slow, but not terribly fast... but good enough to put in a decent time and not be worn out.  Cycling as I said is my strength logging 431, 502 and 464 miles in the months leading up to now... my training pace ranges in the 21-23mph range on the rolling terrain around here.  Long rides for me are in the 55 mile range.  Not fresh as a daisy off the bike, but certainly not done for.  Will be toying with some nutrition ideas on the bike over the next few weeks as well since I don't do well eating and/or drinking when I'm running.  

One comment I read or heard somewhere has me worried about the final run leg... to the effect of "if you think you're running enough for run part of a HIM, do some more".  Having never done one... not sure.  We will find out though, will keep doing my 9.5 mile runs, mix in two long weekend runs of 13+ miles @ then taper the week going in I guess.  I say two long runs because I may do a little sprint on the 29th for fun and overall race practice.     


your bike volume certainly looks good....you will definitely rock it...i recommend maybe a good size brick to pin down overall nutrition and body feel.

thats a brick that can help determine paces.  some people will tell you its not necessary but last year i had 2 long bricks planned that i skipped on and regret the fact very much.  my nutrition wasn't down and i got massive cramps and aches....run was a walk / suffer fest.
2010-08-09 9:38 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
agreed with trix here.

this is one of the few times i think bricks are very very worth it.

something like a hard 3 hour ride at half pace (maybe take the first 15-20 min to warm up), then a 5-6 mile run at goal pace right off the bike.

good chance to test both nutrition and race pace to see how things feel.

if you get done with those 5 miles and feel dead, you prob need to re-adjust your goals.
2010-08-10 9:59 AM
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Subject: RE: Half Iron Man running prep for Sept. 11
newbz - 2010-08-09 10:38 PM agreed with trix here. this is one of the few times i think bricks are very very worth it. something like a hard 3 hour ride at half pace (maybe take the first 15-20 min to warm up), then a 5-6 mile run at goal pace right off the bike. good chance to test both nutrition and race pace to see how things feel. if you get done with those 5 miles and feel dead, you prob need to re-adjust your goals.

Sounds like a reasonable test, will probably do a 40'ish mile bike route and then a 6 mile run route in the next week or so to see where I'm at.  Thanks for the suggestions... like many things I'm probably over thinking this, but don't really want to have anything close to a sufferfest.   
2010-08-10 11:56 AM
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Subject: RE: Half Iron Man running prep for Sept. 11
like newbz said....here is what the 2 bricks i had scheduled looked like these were 6 weeks and 4 weeks out respectively:

1st
30 min swim
3 hr ride
1:15 run

2nd
30 min swim
2:30 hr ride
1 hr run

i am not much into brick workouts.  but now that i have learned alot more about racing these are very beneficial for the first time HIM triathletes.

the bike to run is a transition and then trying to get to your race pace after about 1 mile...best of luck...

2010-08-10 7:48 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
I will suggest that you need to up your bike in order to set up your run. You need to have a long bike of 4 hours weekly. By going long with this you will be able to come off the bike with good legs and your run won't disappoint. I kept my rides to your current set up in my 1st HIM. When i got off the bike I thought I was fine. I was wrong. My hip flexors fatigued and my run became a walk/jog.

i upped the rides for HIM #2 to 75 miles and I ran the entire 13.1. It was definitely a lot more fun and easier. You look to have the run component in hand. Up the bike to keep from sabotaging the run.
2010-08-13 12:34 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
Ran an impromptu brick this morning (per advice above) due to my time being so short here as of late.  Work a full time job and security at a concert venue... lots of long days and short nights lately.  Wanted to do it this weekend, but I'm working two concerts.  Anyway, did a windy 40 mile bike followed by a 6.35 mile run this morning. 

Bike was about 21.67mph over 40.01 miles:
http://runkeeper.com/user/xeon/activity/14521898

Run was for 6.35 miles, managed to average 7:19/mile:
http://runkeeper.com/user/xeon/activity/14527842

Feeling pretty good about these numbers, I feel pretty good aside from it being extremely humid today.   
2010-08-13 12:37 PM
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Subject: RE: Half Iron Man running prep for Sept. 11
BigMikeGA - 2010-08-10 6:48 PM

I will suggest that you need to up your bike in order to set up your run. You need to have a long bike of 4 hours weekly. By going long with this you will be able to come off the bike with good legs and your run won't disappoint. I kept my rides to your current set up in my 1st HIM. When i got off the bike I thought I was fine. I was wrong. My hip flexors fatigued and my run became a walk/jog.

i upped the rides for HIM #2 to 75 miles and I ran the entire 13.1. It was definitely a lot more fun and easier. You look to have the run component in hand. Up the bike to keep from sabotaging the run.



you really do NOT NEED to have weekly rides that long, and most poeple are not riding enough/hard enough for that to be a good idea. backing that down to 3hours weekly and making most of it harder/race paced will get most people a LOT more out of the ride.
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