half iron run split predicting full iron run split
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kylie posted 34 weeks ago.
I don't think there is a strong correlation... a full depends so much on the nutrition and many people go too hard on the bike -- plus it is DOUBLE the distance. It's a much bigger step than olympic to half for example. They are very different races, and just hard to compare.
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Tribro posted 34 weeks ago.
Check out the vdot chart here:
http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm
Jack Daniels (not the Whiskey distillery) does show correlation between running times via a vdot index of fitness. It is doable, but as Kylie says much does depends nutrition.
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Donna posted 33 weeks ago.
My coach created a calculator that depends on volume and experience (of course as Kylie said, nutrition counts for A LOT!)
http://www.triathloncalculator.com/
Set goals...... but be here now. Enjoy the ride to the finish line.
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Steve- posted 33 weeks ago.
I didn't really find a correlation in either a stand along marathon vs full IM marathon or 1/2 IM vs full IM. It's totally true though that a 10-16 hour day is a LONG day and many things can happen.
Let's not forget that wind, temperature, and of course the course itself (say that 10 times fast) will most likely not be the same as a benchmark you would utilize to predict your IM time.
We all get caught up in a finish time, but until you do at least 1 IM (and much better...2-3 IMs) you won't really be able to have a "goal time" and I would argue it would be detrimental to your race day execution if you focus on your goal time rather than your HR, RPE, and/or wattage output during the race.
If you haven't completed an IM, the I concur that it sucks not being able to really get a straight answer from anyone in predicting an IM finish time...but what I tell first time IMers asking about finish time predictions is the following:
1) the IM race should really be a celebration of your fitness...enjoy the day
2) the more controlled you race, the more fun you'll have and the easier it will be to get a PR on IM #2 ! :)
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Donna posted 33 weeks ago.
I think that everything that Steve said is true. But I do think you can predict within a certain window. Of course things could go wrong but if you do the training and barring some major problem, there is bit of science to it. I did my first half IM in May and my first IM in LP. My coach predicted my time to be between 11:25 and 11:40. I did it in 11:26. It can be done.
Set goals...... but be here now. Enjoy the ride to the finish line.
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Red5 posted 33 weeks ago.
If I had to guess, I'd say a 1:36 Half will split more like a 3:50 full, not a 3:30.
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Bryan
Of course it's 'effing hard, it's IRONMAN!
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phaedrus posted 30 weeks ago.
I had a similar post here that might help.
http://www.trifuel.com/node/9699
I projected my IM run split 3 ways. I have a stand alone run 10K time of 41.32 and a 1/2IM run split of 1:51:59
1. Using my 10K time, I get a projected stand alone run 26.2 time of 3:14, +30 minutes and I get ~3:45
2. Using the 70-75% ratio rule from PrinceofClydes in the above linked post, and applying it to my 10K time, and I get 3:51-4:08.
3. I just plugged in my 1/2IM run split to the running calculator and get a IM run split of 3:56.
I won't know which is closest until August 31, 2008, but I have some idea of where I'll be. I would guess that your split should be around 3:20-3:30. Do you have any stand alone run times?
what % slower would you estimate the run splits would be between half IM and full? if i did a 1:36 in the half should i be able to do a 3:30 in the full?