Stagnate Run Times
2337
Member
1237 days
Triguy98 posted 2 years ago.
Need to run more. You should be running about 5 times a week if you expect to run less than 7 minute pace for more than a couple miles. You should have one long run of over 90 minutes, one tempo run, one interval run and two easy days. It's a lot of work, but if you wanna run FAST, youve gotta put in the effort.
That said, if you are training for a HIM, I would think you would have a training plan that would be telling you to run more than 3 times a week.
Life is short. Play hard and get dirty doing it.
477
Member
1597 days
trainDaBrain posted 2 years ago.
Outside magazine recently had a great article on sprint workouts. Short (40 minute) workouts that incorporate 20 minutes of warmup (12-9 min/mile pace), then a series of 8 30-second bursts of all out speed with a 90 second rest in between. It's similar to a standard interval workout, but more painful I think. There should be nothing left in the tank after each sprint.
The theory is that the bursts of speed kick off a human growth hormone(HGH) response. There are a lot of reasons to appreciate this chemical reaction.
So I've started doing this. Low expectations, and a month of doing this once a week have helped. I'm running a 7:22 mile now (for 10km in a tri) not fast, but faster than I was (7:40-8).
Hope that helps.
126
Member
1192 days
rob6118 posted 2 years ago.
http://www.trifuel.com/triathlon-training/Half-Ironman-Training.php
Here is the training plan I am on. I've done alot of base training since January, but I've decided to essentially start the base training over and do the training plan as is from week one.
Only exception is I'm swimming about double, and biking maybe 20-30% more. I have trouble running 5 days a week recovery wise. Everytime I've built to that volume of training (more work days then recovery days) I've hurt myself.
I hear a lot of recommendations regarding interval training but have a question on how it works. Does it just increase your top speed, or is the idea to increase the top speed that you can hold over an endurance run (ie increase your lactic threshold). If it is the first I don't see how it would be too helpful because I'm already a fast sprinter. If it's the second it would make sense, because then I could run 7 min miles vs 8 min before hitting that max 165 bpm heart rate.
Any comments on Trifuel's HIM training plan?
Rob
2337
Member
1237 days
Triguy98 posted 2 years ago.
If you have injury probems, then instead of running in the road for the extra 2 days, I would hit the pool for an aua jog or the elliptical machine (yes, it worsks just fne, I have a buddy who does 90% of his mileage on the elliptical and either wins or podiums AG.)
The trifuel plan is decent, but not really from a performance standpoint, IMHO. I think thats because it is a short term plan, but it is right in the window for Miami Man (that IS your planned HIM, no?) I would just run more. For example, if your base is solid, go ahead and add the transition/ brick runs in there now. Go for an easy 30 off the bike. Then just add one other session in there.
Intervals can be used to do both. It depends on how long those intervals are. If you only do 800 intervals, youre not gonna go very far, but increase that to one mile and you're a bit better off.
My favorite(he he) workout is mile repeats. I would make it two mile repeats for a HIM. You do your repeats at your ideal (and realistic) race pace. Full recovery between repeats. Just find a 2 mile loop and leave some water at the start line. Do 3 or 4 of em to start and build from there.
Life is short. Play hard and get dirty doing it.
126
Member
1192 days
rob6118 posted 2 years ago.
Yes I'm going for Miami Man. I'll try your ideas about the mile repeats, and for extra cardio (to avoid injury) I normally just hit the bike for an extra workout but I'll try out the ellipticals.
What do you mean by the Trifuel plan isn't performance orientated. Are you saying its to easy, and more for a 'just finish your first HIM' perspective? I hear you on that, although they say its an intermediate plan..... Trouble is all I seem to be able to find are beginner plans so........ I haven't convinced myself to spend 1-200 bucks for a coach laid out plan.
Rob
2337
Member
1237 days
Triguy98 posted 2 years ago.
I think the plan assumes a moderate base, or that you will build it into a year long plan instead of making it the focus of your season. I just think it starts very very weak for how close it is to the goal date.
Check out Gale Bernhardt's Training Plans for Multisport Athletes. I like the HIM performance plan in there.
Life is short. Play hard and get dirty doing it.
189
Member
1599 days
driggins posted 2 years ago.
I'm hoping to get my run pace down to sub 7 mins. My long runs are about 7 miles right now, and my aerobics are about 4.5. I'm training for a HIM, and run about 3 times a week, bike 3 a week, and swim 3 a week, with swimming and running sharing the same day.
Am I just being impatient and just need to give my training more time to work?
Rob
i disagree with triguy. i don't think you need to run 5 times/week, from your current 3, you simply need to get more out of your 3 days. intervals are definitely the solution. you will need to experiment, because everyone is different. assuming you're happy with your base, i suggest you begin by adding 1 speed session/week to begin with. you'd be fine doing a couple mile repeats (or 800 meters, whatever you're comfortable with) at near or race pace. make sure you include plenty of warm up and cool down. adjust week to week based on how you feel. this madness we're in isn't an exact science.
224
Member
1079 days
JohnieTri posted 2 years ago.
I'm a little behind on this thread, but I found it interesting that Triguy has a friend who does "90%" of his mileage on the elliptical. Triguy, does he do intervals and tempo work while on this? I have had problems with my IT band in the past and really like using the elliptical machine. I also notice that I can get on there and crank out 5:00-5:30 miles at a heart rate of about 150-155bpm and feel like I'm getting a better workout than the 8:00-8:15 miles I'm running on the road at the same HR. I realize that right now I'm not capable of cranking out 7-8 miles at 5:30 when on the road, but I do feel like I'm getting a really good workout. Just glad to hear that there are successful results out there using a more unconventional means of "running." I'd be interested to know about some of his workouts.
-Johnie
835
Member
1285 days
glbrum posted 2 years ago.
rob6118 wrote:
http://www.trifuel.com/triathlon-training/Half-Ironman-Training.phpHere is the training plan I am on. I've done alot of base training since January, but I've decided to essentially start the base training over and do the training plan as is from week one.
Only exception is I'm swimming about double, and biking maybe 20-30% more. I have trouble running 5 days a week recovery wise. Everytime I've built to that volume of training (more work days then recovery days) I've hurt myself.
I hear a lot of recommendations regarding interval training but have a question on how it works. Does it just increase your top speed, or is the idea to increase the top speed that you can hold over an endurance run (ie increase your lactic threshold). If it is the first I don't see how it would be too helpful because I'm already a fast sprinter. If it's the second it would make sense, because then I could run 7 min miles vs 8 min before hitting that max 165 bpm heart rate.
Any comments on Trifuel's HIM training plan?
Rob
If you get injured at 5 days/week of running than don't do it. Only run the 3 that you can handle. I would make those 3 runs worth it though. No junk miles. One run should be a tempo run, one a hill workout and one long run where you are working up to 13-15 miles. A good aerobic base will make you faster, but in all honesty an aerobic base of 7 miles isn't much of an aerobic base. It's good, no doubt, but I think you will really start to see the benefits when you get to 10-13 miles.
Well I'm done with my TI swim class and upon setting a new PR for 1 mile swim today it made me examine my pace progression in all three sports. In swimming you see a nice progression from over 60 min pace (!!!) to mid 30 mins pace and in the bike a nice progression from an avg pace of 15-16 mph to a steady 19-20 mph. This is all from January until now.
The problem is I look at my runs and they are a constant 7:30-8 min pace for my aerobic runs. I can do a 5:30 min pace for a mile but not for any longer. I guess my question is shouldn't my pace be coming down as my aerobic base builds?
Some runs I train at anaerobic threshold the whole way, other runs I'm in aerobic the whole way, I don't feel more or less comfortable either way, just disappointed when I'm going so slow in the aerobic pace.
I know my increase in swim speed is from technique, and I know the increase in bike speed is aerobic capacity, but why isn't that increased aerobic capacity translating into faster run paces at the same heart rate/ effort??
I'm hoping to get my run pace down to sub 7 mins. My long runs are about 7 miles right now, and my aerobics are about 4.5. I'm training for a HIM, and run about 3 times a week, bike 3 a week, and swim 3 a week, with swimming and running sharing the same day.
Am I just being impatient and just need to give my training more time to work?
Rob