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2014-05-26 6:27 PM


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Subject: least amount of running i can do to complete a 70.3
I have a pretty bad knee. so I try to keep my running to a minimum. swimming and biking no problem. have completed a few 1/2 aquabikes and not an issue. but for the running I really can't continuously run more than 6 miles. at about a 9:30 per mile pace. so I do Olympics. I would like to do a full 70.3 even if I have to run/walk the run portion. what is the minimum running I should do a week to feel comfortable completing a 70.3? thank you


2014-05-26 7:57 PM
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Subject: RE: least amount of running i can do to complete a 70.3
I can't answer the question because I've never done a 70.3, but I would say you're asking the wrong question. You don't want to do the minimum amount of running, but you want to be able to do a decent amount of running without worrying about your injury coming back.

Have you tried running slower or inserting walk breaks to extend your runs?

I would guess that if you can run 6 miles at 9:30/mile pace, you can extend your distances by modifying your pace and still protect your knee. Usually more frequent, shorter, easy runs will allow you to eventually run longer without pain.

Edited by jennifer_runs 2014-05-26 7:59 PM
2014-05-26 8:16 PM
in reply to: jennifer_runs

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Subject: RE: least amount of running i can do to complete a 70.3

Swim and bike to HIM fitness, using whatever plan you decide on, with this caveat....  I would cut the plan's run mileage in half and increase the bike workouts by 20% or so.  The more fit you are for the bike the less toll the run will take on you.  When the race comes, run what you can and walk the rest.  You'l have plenty of company and you'll enjoy the event.  Good luck!  This is not a big hill.

2014-05-26 8:41 PM
in reply to: stevegrossca


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Subject: RE: least amount of running i can do to complete a 70.3
I've got 2 really cranky knees and at 49 years of age, I'm training for my first half. For myself, I find the easiest way to get in the distance, is to do a run/ walk. Makes my knees happier. I'm also a big believer in strength training, lots of squats, lunges, bridges etc . I may not be fast, but it will get me to the finish line.
2014-05-26 9:42 PM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3

Impossible to say for us.

I would look at it this way, what is the most you can run to train and not get injured....do that.

If you can run 6 miles, try doing run/walk to get more distance.....try 4' run/1' walk or 5' run/3' walk, or whatever to build up distance in a way to get more distance on your feet.

Other idea would be do a long run in a different way.....

bike hour, run hour, bike another hour or something in b/r/b

run 6 miles, then aquajog for more time

I would not just run 6 miles in training then go do a race. Figure out in training what combo of run/walk you can do that allows to go farther w/o injury. Nothing wrong with starting run/walking instead of running until you can't and then walk the rest which will be much slower.

2014-05-26 9:47 PM
in reply to: Holly1215


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Subject: RE: least amount of running i can do to complete a 70.3
Yeah pretty much what Left Brain said. Flog yourself training in the pool and on the bike and keep runs short. Do interval training e.g 400ms, run on grass etc If you can come off the bike with a good swim & ride time, you will be able to do a run/walk and not end up with too bad a time.


2014-05-27 8:48 AM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3
looking back on my HIM last year i didn't run to the extent that I needed to (I think my longest run prior was like 9 miles) - due in part to PF flaring up and the over dread I have for running, give me bike/swim any day of the week - and i didn't do many transition runs off the bike - but I did do a run/walk combo for the run portion and that worked well - I think it was roughly 4/1, but I did tweak it to make sure I was walking at the aid stations - my overall run time was 2:42, which considering I'd hardly run
2014-05-27 8:52 AM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3

Originally posted by stevegrossca I have a pretty bad knee. so I try to keep my running to a minimum. swimming and biking no problem. have completed a few 1/2 aquabikes and not an issue. but for the running I really can't continuously run more than 6 miles. at about a 9:30 per mile pace. so I do Olympics. I would like to do a full 70.3 even if I have to run/walk the run portion. what is the minimum running I should do a week to feel comfortable completing a 70.3? thank you

For someone in your situation, I would suggest the following: 

  • Train to have a great swim and bike. 
  • For the run, only run 3 days a week and do a walk/run combo. 
  • For your walk/run combo, look at doing a 3 min run, 2 min walk. If your knee hurts, do a 3 min walk, 2 min run. If your knee feels like it can do more, do a 4 min run, 1 min walk. By doing a walk/run combo though, you will be able to go further in training. 
  • Only up your overall volume by 10% per week and your long run by 10%. If you only get up to 10-11 miles in training, then so be it. 

Good luck! 

2014-05-27 9:24 AM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3

Just another suggestion to try a run/walk strategy.

I've got chronic problems with my right knee and both Achilles and have played around with different run/walk ratios that would let me cover a reasonable distance  while training for a HM. 

In my case if I keep my run/walk ratio between 3:1 and 4:1, it works well for me.  If my legs start acting up, then I'll try adding an extra minute to my walk breaks.

In an ideal race, I try to get to where I can go hard the last mile without any walk breaks.

Good luck.

Mark

 

2014-05-27 10:03 AM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3
If your well trained for the Swim and bike, plan on a walk/run strategy for the race. On 70.3's I usually walk the rest rest stops, it gives you a break every 2 to 3 miles and time to comfortably get some food/drink in.

Weight is also a big issue when you have knee problems(I've had knee problems for 32 years) If your carrying any extra weight on your body it multiple's the impact on your knees when you run. Dropping as little as 5 or 10 lbs can make a huge difference.
2014-05-27 10:48 AM
in reply to: Left Brain

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Subject: RE: least amount of running i can do to complete a 70.3

Originally posted by Left Brain

Swim and bike to HIM fitness, using whatever plan you decide on, with this caveat....  I would cut the plan's run mileage in half and increase the bike workouts by 20% or so.  The more fit you are for the bike the less toll the run will take on you.  When the race comes, run what you can and walk the rest.  You'l have plenty of company and you'll enjoy the event.  Good luck!  This is not a big hill.

Agreed.  The running problems I experienced on my first HIM had much more to do with bike fitness than run fitness.  I did not properly anticipate how much of a toll the hilly bike course was going to take on my legs.  Although my run fell apart, I actually needed more hill work on the bike.



2014-05-27 10:52 AM
in reply to: mike761

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Subject: RE: least amount of running i can do to complete a 70.3
Originally posted by mike761

If your well trained for the Swim and bike, plan on a walk/run strategy for the race. On 70.3's I usually walk the rest rest stops, it gives you a break every 2 to 3 miles and time to comfortably get some food/drink in.

Weight is also a big issue when you have knee problems(I've had knee problems for 32 years) If your carrying any extra weight on your body it multiple's the impact on your knees when you run. Dropping as little as 5 or 10 lbs can make a huge difference.

+1...The best two things I've ever done for my knee (two knee surgeries in my history) were:
1. Lose weight (30+lbs)
2. Run more

YMMV
2014-05-27 11:10 AM
in reply to: austhokie


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Subject: RE: least amount of running i can do to complete a 70.3
thanks that is perfect!
2014-05-27 11:11 AM
in reply to: stevegrossca


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Subject: RE: least amount of running i can do to complete a 70.3
thank you everyone for your input. It helps me out considerably. I had planned on the r un/walk scenario and I think I am on track to do that given your feedback. again much appreciated!!
2014-05-27 11:39 AM
in reply to: stevegrossca

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Subject: RE: least amount of running i can do to complete a 70.3
Sounds like you got some pretty decent advice. I will add my 2 cents regarding my first 70.3 in Dec. My IT band flared up about 5 weeks prior to race, so I really had to cut back running the final month. Didn't do anything longer than 5 miles. Like others said, just amp up swim and bike. Particularly bike. That is the one area I wish I had focused even more time. The run is so much a factor of bike fitness. That said, I was pretty good for the first 6-7 miles. no stops and <830 min pace. after that I did slow down and started walking thru aid stations and slowed to above 9 min pace. the last 2 miles were pretty rough, plenty of walking about 11+ min pace. Did manage to finish under 2 hours, so it's doable but fitness was a big factor. Keep on biking would be my best advice. Will only help you on the run no matter what strategy you use. Best of luck.
2014-05-28 11:49 AM
in reply to: StevenC


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Subject: RE: least amount of running i can do to complete a 70.3
thank you for that. perfect advice.


2014-05-28 1:57 PM
in reply to: Left Brain

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Subject: RE: least amount of running i can do to complete a 70.3
Originally posted by Left Brain

Swim and bike to HIM fitness, using whatever plan you decide on, with this caveat....  I would cut the plan's run mileage in half and increase the bike workouts by 20% or so.  The more fit you are for the bike the less toll the run will take on you.  When the race comes, run what you can and walk the rest.  You'l have plenty of company and you'll enjoy the event.  Good luck!  This is not a big hill.




agree with this. I did my IM having only run 12 miles a week on a very good week, but I biked a whole lot and when it came to race day, I did the first 13 in a 9:30 pace. ..then I walked a whole lot. in other words, you cold not run at all and as long as you have bike fitness, you have PLENTY of time to walk the run portion. you'll enjoy the day as there will be plenty of people out walking and chatting along with you

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