Saturday was our clinic day, with transition area setups, short ride then run, focusing on transitions, repeating the process.
Question for anyone that might have an answer. Why is it that I can run faster getting off the bike than when I set out 'for just a run'.
Is it the cadence of the pedaling that my legs just follow? I've often heard that cycling will help with running, help increase turn over, etc.
Is it because my muscles are warmed up? (Not sure about this one, because as I mentioned, it was a short ride,only about 1k, followed by slightly shorter run... but my running pace was more than a min/km faster than my normal pace.
Is it because I've gone faster on the bike, and just want to continue with some speed?
Is it none of the above, and I'm just making things up?
As I've mentioned in previous posts, running has been a bit of a struggle for me since returning from injury... more on that later.
Sunday morning was our usual hilly ride, after another short sleep. Since summer has finally arrived, we've been taking advantage of it, and enjoying weekend evenings outside with our neighbors, which turn into really late nights. As we start our ride... we all know it's there, but try to forget. A steep incline immediately after a turn, within the first kilometer, yet, it kicks our butt every week -- nothing like lactic acid burning in my legs to wake me up! Until I got back to the store, I struggled with my decision to run or not. I've been really good about not running two days in a row, but having only run about 1k the day before, I figured another short brick run probably wouldn't be too bad.
See!! I really am taking this returning from injury and running thing slowly, which brings me to my next issue, where I need your help!!
Nike Women's half marathon... Tiffany necklace and firemen! Oh ya, and running. ;) 10 girls in a stunning house in San Francisco, on vacation for a week. Only 76 sleeps until the HM, which was a lottery selection, and I haven't yet run over 5k since my marathon. I'm a little hesitant being so close to my first tri! It was highly recommended by my sports doc to run only 3 days/week, and with the added cross-training, can hopefully remain injury-free. Is it feasible to adequately train for this half marathon in a little over 2 months? Finishing is my only goal, no care/concern about time, fun run only. In fact, I plan on running with my camera to capture the moment and the sites... but I still want to get to the start line and across the finish line injury-free. Not going is not an option -- flight and accommodations are already paid for, and I really want to do this race.
With most of the clinic members training for the Try-a-Tri, myself included, distances are rarely over 4.5k when we run as a group. We meet Saturdays & Sundays (typically I will run one of the two days...) and Wednesdays, with an optional ride on Tuesdays. Again, with the recommendations that I shouldn't be running back to back days, and no more than 3 days/week, I'm struggling to find the balance of training for a short distance triathlon and a half marathon. The clinic is over after the 23rd of August, so we won't be formally gathering as often, and I can start increasing the distance on my own after that point. (I may continue to train for a Sprint triathlon on Sept 20th if all goes well...) Any thoughts? ideas? Suggestions? All is much appreciated and welcomed :)
28 comments:
I still wanted to do a 1/2 this year, but with still feeling little twinges here and there, I've finally gotten that out of my mind. My 2 tri's coming up are just too important to blow it now. I will make it through the 3 milers on them and then start working on the increase over fall, winter and spring. You already have reservations and stuff, that's tough, I'd probably go for it and if I had to walk part of the 1/2......so be it. Best of luck with what you decide to do!
I'll be at Nike Women's in October, hopefully we can meet up! (I will also be sending you some info on P-town for your upcoming trip.)
I think you can easily blend a sprint tri plan into a HM plan. The one major thing you'd probably need to tack onto the sprint tri plan is a long run. Even if that means starting out with a long run of 5k. Be mindful of your injury and recover as needed. =)
If you can truly NOT race it and run/walk it, then do it. I, too, would have reservation about even doing that. Even though you may walk for half of it, it's still a lot of pounding, pressure and climbing (in SF). Best of luck with that decision....I tend to be more cautious (just my nature).
i love your titles.
You do run faster off of the bike than you normally do! i do the same thing. it's because the bike and run muscles in your legs compliment each other. get the bike muscles nice and warm with a 5 mile ride, then my 10 mile run time will be 80% of what it normally is without warming up on the bike. it's amazing.
i setup my training plan for the first half of the year with the swim/bike numbers from an oly tri plan, and the run numbers from a FIRST marathon training plan. you can do the same thing to prep for a half mary/sprint tri at the same time. just look around for some of the free plans out there, and adapt them. orgainization will set you free! i'm still following the spreadsheet i setup in january. or at least i'm trying to follow it.
i know you could handle the half, especially with your great attitude and knowing that you'll walk/crawl if you have to :) ok, not crawl of course, but you know you won't be racing it. i would make sure you can gradually, slowly increase the mileage. we definitely don't want a tense flamingo foot again!
I always run a lot faster on my bricks. Thank you for the explanation, Carolina John, as to why.
I run faster off the bike without having to think about running fast...does that make sense?
Anyway, honestly I wouldn't run the half. Like you I would want to and I would have the same attitude with it being fun, but your recovery from your injury is going so well right now, increasing your mileage (long runs about 8 miles more or so) and then putting the strain of 13.1 (hilly) miles may not be the best thing. However, only you know how your body is feeling. I guess if you are feeling strong and there are no aches or pains you'll be be fine if you choose to run.
That race is on my list of MUST DO. Boys and jewelry? What's not to love!
As far as the pace being faster off the bike, I call it the moving sidewalk effect. There's always those couple seconds off a moving sidewalk (or treadmill) where the momentium still propels you forward. You go faster because you feel like you SHOULD go faster.
I would love to do Nike someday. I would go for if I were you, and just take it really easy. Continue to slowly build up your miles and then just have fun and go slow on race day. No shame in walking a lot if you have to!
As the other commenters have mentioned, no shame in walking. I would do the walk/run plan (Galloway does this). You don't want to miss that race, and I am sure there will be a lot of people on walk run plans. Keep at it!!!
I am going through the EXACT same dilemma right now! My first tri (oly) is Sept 13th and I'm debating on whether or not to run a HM on Sept 26th. I've only been running again for about 3 weeks and my longest run was 4 miles. I made a training schedule last week to merge my tri schedule with a HM schedule. We'll see how it goes. :)
The good thing about the Nike 1/2 is that you have something like 4 hours to finish it, and that's so doable if you decide to walk, but I venture to guess you'll finish WAY faster than that. Get in some hill training and you'll be fine. There's a pretty good steep hill at around the 10K point.
I am faster off the bike for the first 300m then I fizz out and have to start working real hard to maintain a decent pace.
I think you will be fine for Nike... just keep injury free and follow your instincts. worse comes to worse you have to walk a portion of it, but there are a lot of walkers in that race too. you will do great and have a blast!!!
Hey you base is pretty solid, take it easy and enjoy it!
You can totally handle it!! Especially if you're running it for fun. Go for it!
i think it's the cadence thing. You legs turn over faster and it just makes running feel easier. Mind you, it only will only work to a point. Don't expect to run a super great marathon time after having riden 112 miles in an ironman.
I think you'll be fine to do a half if you just do the walk/run thing. Even if you have to DNF, you'll have fun while you're there and that's all that counts.
I find that I run faster off the bike too. Maybe something to do with being warmed up? Or your legs are a little numb and don't comprehend the speed initially? Not sure.
Yes, 2 months is plenty of time to train for the half! You could approach running in the same way that I have been in training for my half Iron. It has only included 2 standalone runs during the week, plus two brick runs.
Monday is a rest day. Tuesday is a quality bike workout with a short brick run afterward. Wednesday is a midweek long bike, no brick. Thursday is a long run day, up to 2 hours as the race approaches. Saturday is a long ride with a longer brick (max was supposed to be up to 45 min). Sunday is a quality run day - typically hill repeats.
If you still want to keep up with the biking, no problem! Just make sure you get in one long run and one quality run workout during the week. That will help to keep you injury free. And don't forget that hill repeats on a bike can be just as good for you.
And in case you aren't sure...make sure you do your hill repeats in prep for Nike! You know the e-mail address if you have any questions at all!
I don't think it's impossible to incorporate HM training into your tri training plan, especially if you just want to finish for the sheer pleasure (and oh, what a pleasure) of a hot firefighter handing you a pretty blue box at the finish :)
I have the same experience with the brick. I think it's the cadence from the bike. Honestly, there are many races but you only have one body. Give yourself a chance to build up your muscles again and do some strength training. This will take the stress off of your bones and put it on your muscles. But... whatever you decide, I am here cheering for you!
i don't have much insight to offer, but it sounds like you are training smart and being careful with your runs. a lot of my friends are training for a sept. half doing three days a week and they are feeling great! i hope it all works out and you are feeling great!!
You've gotten some great advice above. All I'd add is that I'd aim to somewhat undertrain for the HM. In other words, maybe not go too long on your long runs (I know I've seen articles that say if you can run x miles, you can finish a half, just can't remember any more) and rely on your overall tri fitness to get you to the finish line.
Good luck!
Hi Mel
I think you are going to be just fine for the 1/2 as long as you do a couple long runs. For a half, I would probably make sure you do a couple 10 milers and that should be plenty. You really do have a great fitness base and that will certainly help.
Also, I hope this is not at all offensive but if you really had to there are a number of great run/walk programs to get through long distances if you don't feel ready.
Take care and best of luck with your training.
You have such a great fitness base that I think the half (for fun and to finish) is a totally doable goal for you. Honestly, I've finished a 1/2 w/ only 1 "long" run before the race. Plus how can you pass up a week with the girls in a fabulous city and a race that has firemen and jewelry?!?
You will be fine, remember your BRICK workout can replace longer runs! Do it! Its a life experience and that place you reserved, fab!
Okay, I totally thought of you last night - I did an 11 mile bike followed by a 2 mile run and when I glanced down at my Garmin I was like WTF?!?! How am I running so FAST?!?!?! I think you're right - you go from like 15 - 20 mph (or maybe even faster in your case) to 5 - 7 mph running....and it just feels so slow. I actually felt like I was going slow until I saw how super fast I was going and had to FORCE myself to slow down. How weird!!
Just gradually build your running distance as much as you can - lsowly of course! Is there a day in the week that you can set aside for a longer run?
If you end up walking some or even most of the HM, it's all good! Like you said, you're going for the experience. It'll be fun no matter how fast or slow you are.
I had to chuckle at your post title, btw!
I didn't read all the previous comments, so I'm probably already restating what they said but I think you should go for the half marathon. My hubby has been recovering from an injury and we just did a half 2 weeks ago. He just walk/ran it and forced himself to listen to his body. It was more about the entire vacation than the race, which sounds like what yours would be as well. Have fun!
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