General Discussion Triathlon Talk » Is this realistic? Rss Feed  
Moderators: k9car363, alicefoeller Reply
Show Per page
 
 
of 1
 
 
2012-02-12 9:41 PM

User image

Regular
988
500100100100100252525
Westfield, IN
Subject: Is this realistic?

I want to go sub 4:45 in my first HIM.

It is in July at Muncie.

I'm thinking swim :40, bike 2:30, run 1:35, t1&2 :04 roughly.

What did you all do for your first 70.3?

Here are some recent training logs: http://app.strava.com/athletes/200225



2012-02-12 9:55 PM
in reply to: #4043733

User image

Master
1404
1000100100100100
Saratoga Springs, Utah
Subject: RE: Is this realistic?
indianacyclist - 2012-02-12 8:41 PM

I want to go sub 4:45 in my first HIM.

It is in July at Muncie.

I'm thinking swim :40, bike 2:30, run 1:35, t1&2 :04 roughly.

What did you all do for your first 70.3?

Here are some recent training logs: http://app.strava.com/athletes/200225

Your 5K time is equal to a 1:41 half marathon stand alone. So a 1:35 in a HIM is going to be a lot of work.

2012-02-12 10:27 PM
in reply to: #4043733

User image

Master
2563
20005002525
University Park, MD
Subject: RE: Is this realistic?

It's hard to tell. Based on what you did last year -- and the fact that you are still very young -- it doesn't seem like a crazy goal. But it depends on how much progress you've made in your training and racing since last year. The goal splits that you list add up to 4:49, and they are very close to what I did in my first HIM last summer (my transitions weren't so fast, my total was 4:51). If you're putting in solid pool work then you should be able to go a bit faster than :40 in the swim, though it's not likely to be wetsuit legal at Muncie in July. The 2:30 bike split seems attainable based on your past biking, but the key is to be able to do that while keeping plenty in reserve for the run (exhibit A: Lance's run success in Panama 70.3 today). Your duathlon splits suggest that you have a habit of going too hard early on - you're generally far slower in Run2 than Run1. The 1:35 run split seems to be the part that's may require the greatest stretch. To do this on a hot July day you'll need to be able to run this speed very comfortably. Don't underestimate the second half of a half marathon when you were already racing for 3+ hours before you even started running. 

But your youth may be a major asset. With 6 months of smart training you might be able to come a long way.

2012-02-12 10:47 PM
in reply to: #4043733

User image

Regular
694
500100252525
Tucson, AZ
Subject: RE: Is this realistic?

My first HIM was also my first triathlon at the Spirit of Racine in 2006.  On that day I went 4:48 and spent a bunch of time in T1 messing around with socks and other stuff that didn't matter.

Keep in mind that on any given day things can change - it was brutally hot last year, non-wetsuit legal, but the bike course seemed fast, the run did not. 

As for the race you can plan to do about 2 mins in T1 and 2 mins in T2.  I couldn't take a look at your logs because I am not a strava member, but If I were you then I would work on that swim and get it down to 35 - that is the lowest hanging fruit right now.  Then with a 2:30 bike, and 1:35 run you can get that sub 4:45.  



Edited by ThomasGerlach ProTri 2012-02-12 10:54 PM
2012-02-12 10:57 PM
in reply to: #4043733

User image

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?
Alright well that 5k split was during a 15 mile run. My best 5k is 18:41. And I did a stand alone half in the fall in 1:32 with very minimal run training.

The swim is definitely my weakest and I'm working on it.
2012-02-12 11:16 PM
in reply to: #4043801

User image

Regular
694
500100252525
Tucson, AZ
Subject: RE: Is this realistic?
This can be a tough run.  It is rolling and you can expect it to be hot.  The thing about stand-alone half-marathons is you usually start running when it is cool and the sun is either absent or low and that makes a huge difference.  I often find it impossible for AGers - especially when you can be starting a good 2 hours after the first wave - to come within much more than 5 minutes of their open time. I think a better time to shoot for is 7-8 minutes of their open time or about 30 seconds slower per mile. 


2012-02-12 11:30 PM
in reply to: #4043819

User image

Master
2563
20005002525
University Park, MD
Subject: RE: Is this realistic?

ThomasGerlach ProTri - 2012-02-13 12:16 AM This can be a tough run.  It is rolling and you can expect it to be hot.  The thing about stand-alone half-marathons is you usually start running when it is cool and the sun is either absent or low and that makes a huge difference.  I often find it impossible for AGers - especially when you can be starting a good 2 hours after the first wave - to come within much more than 5 minutes of their open time. I think a better time to shoot for is 7-8 minutes of their open time or about 30 seconds slower per mile. 

^^^ This.

I ran a 1:37 HIM split, and a few weeks later was 13 minutes faster in an open HM race. The heat and the rest of the race can really kill. Thomas' point about the time of day is something that distinguishes HIMs from Olys. In an Oly you might be running at 9am, whereas in an HIM you could easily be running between 11 and noon. In the middle of summer that can be a big deal, and it's pure luck whether you get a kinder or more brutal day for your race. 

2012-02-13 6:31 AM
in reply to: #4043733

User image

Expert
1019
1000
Muncie, IN
Subject: RE: Is this realistic?
And, most people are a little surprised at the rolling hills on this course and lack of shade.  Good luck though!
2012-02-13 6:52 AM
in reply to: #4043733

User image

Expert
1394
1000100100100252525
Wilmington, NC
Subject: RE: Is this realistic?

Pretty much what Colin and Thomas said.

I think you need to have a stand alone HM in at least the 85min range to be able to run that 95 in the heat and on a rolling course.

I don't swim and when I do I suck, but I think that going from 40 to 35 or even 37 is where you can help yourself big in reaching your goal. It is possible with solid focussed training.

Good Luck.

2012-02-13 11:36 AM
in reply to: #4043927

User image

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

Afletcher - 2012-02-13 7:31 AM And, most people are a little surprised at the rolling hills on this course and lack of shade.  Good luck though!

I did the sprint duathlon up there in May last year and it was fairly hilly. Nothing compared to the hills down here in Bloomington tho.

2012-02-13 11:39 AM
in reply to: #4043963

User image

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

Yeah I definitely agree with that. I'm trying to get down to a 1:25 for the mini in May. I think this should be attainable with proper training. 

I'm definitely a cyclist first but I'm putting in some serious work on the run this year. 

And I think I'm going to get some coaching on my swim stroke. I don't really swim much but I have taken off significant time over the last year. I'm not fast by any mean; just less slow. haha



2012-02-13 11:51 AM
in reply to: #4043733

Extreme Veteran
458
1001001001002525
Subject: RE: Is this realistic?
A training partner of mine did Muncie last year, finishing first in her division.  She's a stud and went 4:46 with a sub 30 minute swim.  I think it surprised her how tough the course was.  But, anything is possible if you train like a beast.
2012-02-13 2:28 PM
in reply to: #4043733

User image

Champion
11989
500050001000500100100100100252525
Philly 'burbs
Subject: RE: Is this realistic?
Four second transitions? Unrealistic.
2012-02-13 5:41 PM
in reply to: #4045163

User image

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

mrbbrad - 2012-02-13 3:28 PM Four second transitions? Unrealistic.

Just because you can't do it, doesn't mean I can't. haha

2012-02-13 6:24 PM
in reply to: #4043733

User image

Veteran
158
1002525
Missouri
Subject: RE: Is this realistic?
OP: Saw that you are on Strava... are you also on dailymile ? I would be interested in following your workouts/progress...

Edited by triathlonandy 2012-02-13 6:29 PM
2012-02-13 6:41 PM
in reply to: #4044665

Subject: ...
This user's post has been ignored.


2012-02-13 6:44 PM
in reply to: #4043963

Master
3204
20001000100100
ann arbor, michigan
Subject: RE: Is this realistic?
qrkid - 2012-02-13 7:52 AM

Pretty much what Colin and Thomas said.

I think you need to have a stand alone HM in at least the 85min range to be able to run that 95 in the heat and on a rolling course.



I ran a 1:36 at Muncie last year at well over 90 degrees and I am no where near (or at least I wasn't then) a 1:25 HM guy. It is too bad I am so slow on the swim and the bike.......
2012-02-13 6:49 PM
in reply to: #4043733

Extreme Veteran
1136
100010025
Subject: RE: Is this realistic?

I am thinking about this race as well.  I get it about the heat/lack of shade- I know firsthand how tough that can make a race.

However, when I look at the course here I wonder:

http://www.mapmyrun.com/s/routes/view/run-jog-map/indiana/selma/30602474

Am I missing something?  161 feet of elevation gain over 13.1 miles really seems minimal, even for a mostly flat course.  Maybe the heat just amplifies it.

2012-02-13 7:01 PM
in reply to: #4045739

Expert
1394
1000100100100252525
Wilmington, NC
Subject: RE: Is this realistic?
wannabefaster - 2012-02-13 7:44 PM
qrkid - 2012-02-13 7:52 AM

Pretty much what Colin and Thomas said.

I think you need to have a stand alone HM in at least the 85min range to be able to run that 95 in the heat and on a rolling course.

I ran a 1:36 at Muncie last year at well over 90 degrees and I am no where near (or at least I wasn't then) a 1:25 HM guy. It is too bad I am so slow on the swim and the bike.......

Man wannabe you need to give yourself some credit. You know yourself and your body and I don't know you from a bar of soap so I will go with what you say. Looking at your logs, you ran a 3:04 marathon at the end of May 2011. That marathon would suggest you were in 86/7 HM shape, so not far off what I thought about 85. Basically the OP would need to improve his 92min HM by a good way sbefore he can realistically think about running 95 at the end of the HIM.

2012-02-13 7:55 PM
in reply to: #4045710

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

triathlonandy - 2012-02-13 7:24 PM OP: Saw that you are on Strava... are you also on dailymile ? I would be interested in following your workouts/progress...

I'm not on Dailymile. I use strava for pretty much everything to log workouts.

2012-02-13 7:57 PM
in reply to: #4045729

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

lvrpl20 - 2012-02-13 7:41 PM If you say you are a cyclist then I think you can go faster than a 2:30 there.  Muncie was my second HIM last year and I went 2:24 on the bike.  I did not look at your log but that bike is flat and fast.  But do not go too fast or you will suffer on the run.  The run was hot and no shade but if you train on hills I do not think those hills will be terrible, I have zero hills to train on, if you pace the bike correctly.  But just keep at it and get that swim down a bit and I think you can do it if you train well and put in the time.  But again, the key is pacing the bike but it is fast.  Good luck, it was a fun race.

Awesome. That's great to hear. 2:30 was a pretty conservative guess, so I could save myself for the run.



2012-02-13 8:28 PM
in reply to: #4045864

Member
47
25
Evanston
Subject: RE: Is this realistic?
Yeah obviously you could hammer and do a 2:18 on the bike but then run a 2 hr 1/2 and get you no where.  I did all my pacing last season off feel and somewhat HR.  Keep training hard and by the time race day comes you will know what pace you can sustain.  But I will say going for a certain split could be a death sentence too depending on conditions.  Just trust your training and it'll fall into place!  I liked that race and wish I could do it again but I am thinking of doing Racine instead since it's closer to me.
2012-02-13 9:13 PM
in reply to: #4043733

Extreme Veteran
844
50010010010025
Subject: RE: Is this realistic?
no where near your pace, but for Muncie the run up transition was long from the water and the run into T2 was long (of course I was at the complete opposite end on those, but made the exit's quicker). Bike was flat but pretty windy in spots. Run was rolling, but the heat was what was getting a lot of people.. Good race though, good luck.
2012-02-13 11:22 PM
in reply to: #4045905

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

jrielley - 2012-02-13 9:28 PM Yeah obviously you could hammer and do a 2:18 on the bike but then run a 2 hr 1/2 and get you no where.  I did all my pacing last season off feel and somewhat HR.  Keep training hard and by the time race day comes you will know what pace you can sustain.  But I will say going for a certain split could be a death sentence too depending on conditions.  Just trust your training and it'll fall into place!  I liked that race and wish I could do it again but I am thinking of doing Racine instead since it's closer to me.

Yeah exactly. I train with power but race by fell. No sense in murdering myself on the bike if it's going to make my run terrible. I've heard Racine is nice and it's always cool to do different courses.

2012-02-13 11:23 PM
in reply to: #4045967

Regular
988
500100100100100252525
Westfield, IN
Subject: RE: Is this realistic?

dbrawders - 2012-02-13 10:13 PM no where near your pace, but for Muncie the run up transition was long from the water and the run into T2 was long (of course I was at the complete opposite end on those, but made the exit's quicker). Bike was flat but pretty windy in spots. Run was rolling, but the heat was what was getting a lot of people.. Good race though, good luck.

Thanks, good to know. I figure if I finish quicker there will be less heat to deal with haha thanks!

New Thread
General Discussion Triathlon Talk » Is this realistic? Rss Feed  
Show Per page
 
 
of 1