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Discussion: running help
Subject: running help By: maggie S. Written on: 2006-05-15 18:30:14 Message: Hi, I am also new to tri sports--started last year when my friends yelled at me for working out like a fiend with no clear goals. So, I now have goals: I would like to be ready for a 1/2 IM by the end of this summer. My biggest problem is running. I had never run before last year (always been athetic, but never a runner)--I have had knee and ankle injuries all my life. I was up to 12 miles for my long runs in november, but had to slow down a lot because of an overuse injury. My max run now is 5.5 (as of this week). Can any of you give me advice about whether or not a 1/2 IM is a realistic goal for sept.? And if so, how much can I increase my runs by to make it to 13.2 without landing myself on the couch with ice again? Also, though I bike a lot and love it, I am not sure how my biking measures up to the demands of a 1/2 IM. Can anyone tell me what my average speed should be for a 20 mile ride (assuming my desire is only to complete the race within a mildly respectable time and not keel over afterwards)? Thanks so much! ms
Subject: RE: running help By: Selina . Written on: 2006-05-15 19:09:52 Message: Hi Maggie I am in so what the same position with you, I have an ITB what I have been doing is resistance exercises at the gym to bulid my muscle group up and help it out. I was a runner before the injury doing to much to soon. I think if you slowly build it up, not do a hard workout after a long run the next day you should be fine. If I am and you can too! Aim for 10% increase from the week before, either in distance or time.
Subject: RE: running help By: David W. Written on: 2006-05-15 19:20:13 Message: You have plenty of time to get ready for a 1/2 IM by the end of summer. For the past two years I have battled achilles tendonitis and thought I would never be able to attempt a 1/2 IM. Finally, with orthodics and proper running form, so far so good and I am just 4 weeks away. The one thing to remember is only increase your weekly mileage by no more than 10%. I run 3 or 4 times a week. 2 of my runs are intervals(6-8 miles), 1 long run and one run(2-3 miles) after my longer bike ride. It has worked well for me. My max run will be 12 miles, which I have done already and will do one or two more times. With my tendonitis, I ice after I run at some point during the day. After my long run or bike, I will take an ice bath, which has helped alot. I have never been a good runner either and have worked myself to where I am now. I am hoping to avg. a 9:30/mile for my half ironman. As for biking, everyone has their weaker event, mine being running. I am hoping to finish the bike in around 3 hours or less. Not sure what you avg. now for a given distance, but if you are just looking to complete the race... a 15mph avg speed will have you completing the bike portion in roughly 3:45. It will all depend on your training though. Everyone is different and has different expectations. One thing to try is go and bike 56 miles and then run a mile or two afterwards and see how it feels. Only do that when you have put in some good time. If you follow the training programs on here, you will be fine!
Subject: RE: running help By: maggie S. Written on: 2006-05-16 13:04:53 Message: Thanks for the encouragement and advice!
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