Going off my best times

5k: 13 sec/mile faster
10k: 16 sec/mile faster
Half-marathon: 54 seconds/mile faster

I’ve only done 2 half-ironman races. One I overbiked, the other I screwed up my nutrition and had to sit on the side of the road for a couple minutes of the run waiting for cramps to subside. The I think (hope) that I’ll have my shit together this season and close that gap.

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Matt

I ran a 10k PR last year 2 weeks before I did an Olympic at which I PR'ed as well. Difference was about 20s/km. Swam hard, did not overbike IMO. Was 10 degrees warmer during the tri than during the 10k run which was ideal at around 15 degrees Celsius, so that might has to account for something.

My PB for a half marathon is in a 70.3 (1:20).
Perhaps I don’t bike hard enough or don’t warm up prior to an open half Mara.

Or the 70.3 route was short ;)

I always kick off my season with the Boston Marathon. My typical IM goal is Boston + 10-15 minutes, which I've achieved 4 out of 6 times.

This year I'm giving myself a bit more leeway. Switching to big bike focus as soon as the marathon is over. Right now I'm just maintaining. My Boston goal is 2:36-39 and my IM goal will just be sub 3 if I pull it off.

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Too old to go pro but doing it anyway
http://instagram.com/tgarvey4

If you pace the bike to your appropriate fitness level, I’ve found that the run should roughly be the following in a tri:
Sprint run at open 10k pace
Olympic run at open HM pace
70.3 run at open marathon pace
140.6 run around 20-25 min slower than open marathon

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Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
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This is how I have always tried to pace my runs for triathlon and it's been pretty spot on.

Never thought of it like that before, but those speeds are pretty much spot on for me!!