General Discussion Triathlon Talk » 08.21.2019 Wild'N'Wet Wednesday Rss Feed  
Moderators: k9car363, alicefoeller Reply
2019-08-21 8:29 AM

User image


422
100100100100
, Pennsylvania
Subject: 08.21.2019 Wild'N'Wet Wednesday
I love me some 90+% humidity. While the temp was in check, the humidity was wild. Another day of squishy shoes.

7 miles...Let's talk pace. I am not a "racer" often in races I start holding back midway through the bike and holding back most of the run to remain at a comfortable level. I like to race so that I can walk on Tuesdays.

My last 10 miler was at 8:20 pace (hot and sticky)
My fast run in the last month was a 7 miler 7:35 pace
Average hot summer pace is usually around 8:10-8:20 with last mile being the fasted at around 7:55
Last race I shut down the run and finished very comfortable at 8:20 (including two miles under 8:00)

I am not sure what pacing guidelines to aim for at LP 70.3.

Same with Bike.

I am going to throw this into that other thread on pacing, respond there if interested.

Great Day Dudes!!!


2019-08-21 12:18 PM
in reply to: PigeonTri

User image


1109
1000100
McAlester, Oklahoma
Subject: RE: 08.21.2019 Wild'N'Wet Wednesday

We have the same humidity here.  I think today was the muggiest weather I have run in all year.  It felt like running through a mister.  

I started on my 12-mile run at 5:15 AM this morning.   This time last year I was doing this type of runs at my 70.3 run race pace.  Today I hit the run at about 20 sec/mile slower.  I have been doing lower intensity by longer duration runs.  I have to pace my self to get through the full week's training so I have slowed everything down.  

Hmm?  Pacing?  I am not expert on this.  I have miss paced my fair share of races and I tend to learn how fast I can go based on what didn't work in the past.  

If your fastest 7 mile training runs are at 7:35 min/mi pace then I am guessing that is going to be about where you want you 13.1 run pace to be at for a 70.3 race.  I personally pay attention to my breathing and legs on the run. I run until my breathing starts to get heavy then I slow it down just enough to keep my breathing from getting heavy again.  As for the legs I just want to keep them relaxed and feeling like they are fast but never having to strain or get any burn in them.  

For a 70.3 bike leg you should be 80-85% FTP.  If you can get you FTP on your bike trainer or have a power meter you can work those efforts in training to see how they feel.  I also follow the Heart Rate.  My bike HR is 125-130 BPM.  I don't remember what % that comes out to but I ride by HR outdoors and practice long intervals.  On the indoor trainer, my hard intervals can get up to 140 BPM (i.e. the last of 6x on 120% FTP).   

So....bike pace about 10 BPM under what you max out at on hard VO2max intervals and on the run close to you 7-mile fast work outpace.  Give or take a little but that is a starting point to play with in workouts.

New Thread
General Discussion Triathlon Talk » 08.21.2019 Wild'N'Wet Wednesday Rss Feed  
RELATED POSTS

06.19.2019 Wet Wednesday

Started by PigeonTri
Views: 222 Posts: 4

2019-06-19 8:43 PM Hot Runner

What’s up Wednesday 6-12-19

Started by Parkland
Views: 249 Posts: 3

2019-06-12 11:26 PM BlueBoy26

05.22.2019 WOW it's WEDNESDAY

Started by PigeonTri
Views: 309 Posts: 7

2019-05-22 11:00 PM BlueBoy26

05.15.2019 Wondrous Wednesday Training!

Started by BlueBoy26
Views: 353 Posts: 8

2019-05-16 12:06 PM GreenMtnLabbit

05.08.2019 Wild Wednesday Training

Started by PigeonTri
Views: 274 Posts: 5

2019-05-08 8:59 PM GreenMtnLabbit