Sprint to Half in 7mo?

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2013-09-10 2:44 PM


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Subject: Sprint to Half in 7mo?
I've done several sprints over the last few years (slowly.) I swim 1mi 2x/week and could do the swim and bike now. I've always struggled with running. I can barely do a 5k without stopping now at about 10-11min miles. Can I be ready for the New Orleans Half Ironman by April or is that pushing it too much?

2013-09-10 7:48 PM
in reply to: 0

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Expert
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Subject: RE: Sprint to Half in 7mo?
Easy answer - yes. Put in the work on your running and you can easily do it. Seven months is plenty of time given where you are with swimming and riding already.

Edited by Patrick E 2013-09-10 7:52 PM
2013-09-11 5:58 AM
in reply to: teethdoc

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Master
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Subject: RE: Sprint to Half in 7mo?
sure...you have plenty of time.

I would consider a plan like this 20 week plan...to build from the distances you are at now...
http://beginnertriathlete.com/discussion/training/training-plans-vi...

It's a long cycle for a half, but you need to grow in your running especially.

You might consider building to a half marathon distance run in the meantime.
2013-09-11 7:10 AM
in reply to: teethdoc

Regular
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Subject: RE: Sprint to Half in 7mo?
Start running 6 x wk. All slow (11-12 minute pace) and build up your distance so that you are doing 1-long, 2 medium, 3 short (something like 1x6, 2x4, 3x2). Once you get to that level, stay there for 4 weeks then start increasing 10% each week. Do not worry about speed, it's all about total volume.
2013-09-11 12:42 PM
in reply to: teethdoc

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Champion
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Subject: RE: Sprint to Half in 7mo?
Originally posted by teethdoc

I've done several sprints over the last few years (slowly.) I swim 1mi 2x/week and could do the swim and bike now. I've always struggled with running. I can barely do a 5k without stopping now at about 10-11min miles. Can I be ready for the New Orleans Half Ironman by April or is that pushing it too much?


I had a client come to me in April 2011 who had only done a sprint... I started coaching him in May 2011, and then in October 2011 he did a HIM... and Ironman Texas on May 2012.

He was dedicated and was consistent with his training, so he was successful and accomplished his goals.

2013-09-11 4:34 PM
in reply to: teethdoc

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Subject: RE: Sprint to Half in 7mo?
My advice is to get a few Olympics in first.

2013-09-11 5:26 PM
in reply to: teethdoc

Chicago
Subject: RE: Sprint to Half in 7mo?

There's plenty of people who go from couch to full marathon in 16 weeks...so it can be done. YMMV, but I tend to focus on my long, slow distance for the week and gradually building that over time to avoid injury. I tend to be 3-4x per week on the running where I work on going faster for shorter runs. But I'd be less concerned about "10-11 min miles" if it were me and worry more about owning the distance first. If you have a great swim and bike, you could always run-walk the 13.1 at the end. My friendly advice is on race day is that my biggest mistake in stand-alone 26.2 has been going out too fast. 

I feel you because I'm in the same boat, different event, for building to a HIM or IM next summer. I'm a runner and cyclist so I need to improve my swim. 

2013-09-11 5:32 PM
in reply to: teethdoc

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Subject: RE: Sprint to Half in 7mo?
I did it last year.
First ever tri, a sprint in June.
Next tri was a HIM, Timberman 2012, in August.
In fact, I signed up for Timberman in January, before I signed up for my sprint.
I finished under my goal time.
My advice, increase the run slowly. Run off the bike, but only for a mile or two at the most, and keep those miles slow. You'll avoid injury that way.

Good luck!
2013-09-13 4:46 AM
in reply to: #4852107

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Subject: RE: Sprint to Half in 7mo?
I'm 44. I signed up for a half in December never having done a tri. I don't have a biking or swimming background but was a bit of a runner and in decent shape. I started training in January. I trained hard and consistently and finished my half last weekend in 5:18. Sure you can do it.
2013-09-19 10:07 AM
in reply to: teethdoc

New user
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Subject: RE: Sprint to Half in 7mo?
It shouldn't be a problem at all. Best advice... hire a coach or get a training plan so that you don't overtrain and get hurt. Other than that, the time frame shows you can easily accomplish a finish. Depending on your goals and mindset throughout training, you could even do quite well with 7 months to prepare. Good luck!!!
2013-09-29 2:16 AM
in reply to: #4854631

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Subject: RE: Sprint to Half in 7mo?
Definitely possible. At 56 I went from zero to HIM in 5 months and IM in 12 months, though I did have a history in ultra long distance cycling.

Consistency and recovery and looking after your body so you don't get injured I think is the key. Oh yes, and enjoy the journey because the race is over quickly.

Good luck.


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