General Discussion Triathlon Talk » What difference in Marathon Pace and your IM Running Pace? Rss Feed  
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2015-12-02 9:07 PM


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Subject: What difference in Marathon Pace and your IM Running Pace?
What difference is your regular Half and Full Marathon pace from your Half IM and Full IM running pace? In other words how much slower (if any) is your pace for Half/Full IM after swim and biking than if you just were doing the stand alone running events?


2015-12-02 10:39 PM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?

Stand alone run PR paces:

half marathon 5:54 min/mi (1:17:39)

marathon 6:32 min/mi (2:51:23)

Triathlon run PR paces:

half ironman 6:47 min/mi (1:28:58)

Ironman 8:19 min/mi (3:37)

2015-12-02 11:01 PM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...


2015-12-03 7:12 AM
in reply to: 0

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
I usually beat the VDOT predictor by a couple minutes but I probably under bike a bit in most of my races. I also tend to do better vs the predictors as the race gets longer.

HIM Run PR: 1:29:??

HM PR 1:22:53

So that is about 30 seconds per mile slower. (but I had no business running that 1:22. I am not sure what happened that day but I suspect I will never see that time again)

---------------------------------------------------------------------------

IM Run PR: 3:26:50

Marathon PR 3:02:15

Not quite a minute per mile slower.

-------------------------------------------------------------------------

I am of the belief that there is no substitute for volume when it comes to run training for any of these events. The more you can run in training the better your run will be. No short cuts, unfortunately.



Edited by wannabefaster 2015-12-03 7:22 AM
2015-12-03 8:15 AM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
HIM pace: 7:40/mile (1:40:32)
HM pace: 7:13/mile (1:34:38)

It was 6 years between my IM and my last marathon, so there's no correlation that can be used there.
2015-12-03 11:54 AM
in reply to: Tripleplay44


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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
My standalone half marathon PR was 1:54 (this was about 2 years ago).
My HIM run time (from this summer) was 1:52

My standalone full marathon PR was 3:58
My IM run time (from this past fall) was 4:40

I should note that my marathon PR came 4 weeks after my IM. Prior to that my marathon PR was 4:00 flat.

I've gotten really good at pacing myself during a half marathon/HIM. I'm still trying to figure it out for the full, but was pretty happy at my marathon time at my IM considering how many people I saw walking.


2015-12-03 1:34 PM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?

HM - 1:41
HIM - 1:52
Marathon - 3:53
IM - 6:06...LOL

Pretty much explains why I quit running.  

2015-12-04 8:02 AM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Half Marathons: Usually 1:45-2:00 (PR 1:37)
Half Ironman Run: Usually 2:00-2:10

Marathons: 2 at 4:27/4:28 (PR 3:59)
Ironman Run: 4:25

I credit my consistent Ironman run time with a real effort to build bike fitness and not overdoing it on race day. This had a bigger impact on my run than anything.
2015-12-04 8:25 AM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by Tripleplay44

What difference is your regular Half and Full Marathon pace from your Half IM and Full IM running pace? In other words how much slower (if any) is your pace for Half/Full IM after swim and biking than if you just were doing the stand alone running events?


Half Mary: 1:20:xx (2011)
HIM: 1:31:xx (2015)

Mary: 2:50:xx (2015)
IM: 3:36:xx (2015)

For me, I consistently overbike, which causes my run to suffer (more than it should), but I'm ok with that since I still usually have a top AG run.

I don't think you'll find many ppl that are faster during the run portion of a tri than during a stand alone race, unless there's a significant amount of time between the standalone and tri. Another factor could just be a shorter tri run.
2015-12-04 6:47 PM
in reply to: Tripleplay44

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
The general rule of thumb thrown around for HIMs is to add 10 mins to your open HM. Of course like all rules it'll be wrong much of the time.

Me: HM=7:04 pace and HIM=7:39 pace
2015-12-04 7:38 PM
in reply to: smoom

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
HM: 1:35:xx
HIM: 1:50:xx, so not far from smooms rule of thumb
Only marathon: 3:41 (was not a good day)
Only IM: 5:05 (was a great day but the run was awful...had some issues)


2015-12-06 12:02 PM
in reply to: mark.evans


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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by mark.evans

If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...





Thank you! I had been looking for some sort of rough guideline to see where I might be at, having never done a triathlon before. Very informative and greatly appreciate the links.
2015-12-07 11:14 PM
in reply to: bsuball41

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Coach
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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by bsuball41

Originally posted by mark.evans

If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...





Thank you! I had been looking for some sort of rough guideline to see where I might be at, having never done a triathlon before. Very informative and greatly appreciate the links.


Generally you should be within about 4-7% for a well trained triathlete between standalone run time and triathlon run event for the same distance. The next level of time ranges I'd say is within 5-10% fade. anything beyond 10% fade from a standalone run to a tri run of the same distance suggests big issues with pacing the bike, overall training volume problems or just bad race execution (including bad luck!). 10% or less fade would be goal paces for the run portion of a tri, not necessarily what you should plan on for your first tri of any distance unless you've rehearsed it in training and know it's going to work. It's a target to aim for, not a guarantee of results.
2015-12-08 9:06 AM
in reply to: AdventureBear

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Subject: RE: What difference in Marathon Pace and your IM Running Pace?
3:04 open marathon, and a 3:24 IM run (6 weeks apart, with the IM coming first).

So a difference of essentially 7:00/mi open and 7:45/mi in IM.

I guess that is a shade over 10% slower in the IM.
2015-12-13 5:25 AM
in reply to: Tripleplay44


15

Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Stand-alone half-marathon PR: 1:36:16 (7:21/mi)

Off-the-bike half-marathon PR: 2:00:35 (9:12/mi)

Marathon PR: 3:47:13
Off-the-bike marathon: Never gonna happen
New Thread
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