yet again, the run does me in!

How long have yo ubeen running? What is your running routine now(no. of days, miles per week)? What quality of runs do you do (tempo runs, intervals)? What's the fastest and farthest you've ever run?

After checking your logs, the simplest tip that I could offer is up your total milage and add a track workout (for speed) every other week or so. I concentrate my triathlon training on the run even though I have the most fun on the bike. One thing I have noticed is that the best triathletes seem to be running specialists (at least at all the tris I have been to). Good luck.

i've been running for about 7 months now. i run about 3 days a week, anywhere from 2-6 miles. probably about 10+ miles a week? i will be running more often now that my primary focus will be my running, since i'm done with my last tri of the season. 6+ is the farthest i've gone, and my pace is usually about 12-14 min miles depending on the route, weather, and if i'm pushing my girls in the stroller. the fastest overall pace for a run was around 9 minute miles. i've done some fartleks to try and get my sleep up, but my primary focus has really been getting over the 2 mile hump (running more than 2 w/o walking at all), which i feel i have done now. i have not done tempo runs yet, but they are part of the training for the 10k that i am doing (i start that tomorrow, with a tempo on wednesday or thursday this week).

i'm reading a book by sally edwards right now, and she says tris are really a runner's race. you can be a slow swimmer and biker and still be able to make up time with a fast run. the opposite is less true - and of course, i'm a fast swimmer and fairly fast biker, but i'm molasses when it comes to running. there are some tracks not too far from home, so i will try and work on doing that. as far as next season goes, i feel like i should JUST train for the runs at this point. my swim is in good shape and i feel like once i get a new bike, my pace on the bike segment will get better. i love them both, i just need to learn to love running. in the off-season, i'm going to try and do a 5k or a 10k each month to keep my butt in gear.

Well, I can't remember where I read this, but I do remember reading that inadequate bike preparation makes the run very difficult. In other words, if you can run the distance without biking, concentrate on the bike. I came to tris from a running background and I've had to walk a large portion of my last two tris. My heartrate was just too high after my bike leg. Believe me, I'm no expert. Just thought I'd pass on a more bike centered focus to get you stronger for your run.

you are slow, but at least you recognize your weakness. Gradually up your milage from 10 to 25 miles per week over the next two months. Run 4 times per week with one of the runs being a speed workout. You will never be fast, by anyones standards, if you only run 10 miles a week. Trust me, before anything else - focus on endurance. If you want to run a solid 10K, then you should be able to run at least 10 miles without stopping. Get your milage up, and the extra weight you are carrying will come off as well.
TG

someone mentioned this a while back, after i was complaining about my need to walk part of the run at my first tri. i wore my heart rate monitor this time and my heart rate was actually okay during the bike. i've been biking for years. i wish it were a case of just needing more work on the bike, because that's something i love to do! my body just isn't used to running, i think, so i need to teach it that this is something we'll be doing from here on out!

i'll have to look at the 10k training i picked to work from, but i think it has me starting around 15 miles per week, and maxing at 30 or so. running 10 miles seems impossible right now, but 6 months ago, so did doing a tri, even a short course. no doubt my weight is hampering my speed. i wish i could drop my weight more quickly than i have been, but since i'm breastfeeding, i have to be careful not to drop weight too quickly either (ketosis isn't good for babes).

Well, autumn, you know what to do to get faster. I remember your 50 miler last weekend so I hesitated to throw my advice out. You run, girl!

i know! i want some magic fairy dust on my feet or something. instant gratification is not par for the course, though. thanks for your advice, though. i do really appreciate it. now that my tris are done and i can focus more on JUST running, i'm hoping my speed improves, but its good to add some methods to the madness.

Edited by autumn 2004-09-05 9:24 PM

magic fairy dust (I assume you are referring to PCP) will make you run very fast, but it is not good if you are breast feeding. REFRAIN AT ALL COSTS!!!!!!!
TG