Yes, I did a search. Didn't find quite what I was looking for. Here are my 3 q's:
1 - I know from personal experience that I "lose" mebbe 20-30 secs / mile for the run split for Oly's and Sprints vs. my stand alone times. And, I read here recently that for a full IM, it seems that 30++ mins is a typical differential from stand-alone to the IM mary leg. (assuming one runs it, and didn't die on the bike, ate right, hydrated correctly, yada yada yada, or all the other things that can and do happen) Let's call that 70-80 secs / mile. Or possibly a whole lot more...
Would it be fair to say that the differential for a half IM run split vs. half mary would be somewhere in the neighborhood of say 30-45 seconds then perhaps?
2 - Is there a chart somewhere of suggested run HR zones that corresponds to the various Tri run legs? (I'd imagine these ranges would probably be close for the bike too, but I digress) Something like (I'm guessing here): IM = Z2 to low Z3, half IM = Z3 to low Z4, Oly = upper Z3 to Z4+, Sprint = Z4 to lower Z5. Or perhaps as % of LT or Max HR? I thought I read or saw something like this someplace.... possibly in Going Long? I'm trying to gameplan the run for my 2 half IM's this year. Which leads to q #3
3 - ok, so I can do 12m long steady runs (mid-upper Z2) at approx 7:30 pace. I've never done a half Mary, (and don't want to - at least ot prior to my first Half), but, I'd hafta guess I'd be closer to 7min/mile pace, since it is/would be a race after all, not a training run. So, if ya add 30 to 45 seconds back to that (if my guess at Q1 was even close) then we're back to 7:30 to 7:45 pace. Does that sound reasonable? (yeah, I know, it's a hypothetical minus a hypothetical plus a hypothetical figure - sorry, I don't have much of a running background)
Thanks in advance!
float , hammer , and jog
1 - I know from personal experience that I "lose" mebbe 20-30 secs / mile for the run split for Oly's and Sprints vs. my stand alone times. And, I read here recently that for a full IM, it seems that 30++ mins is a typical differential from stand-alone to the IM mary leg. (assuming one runs it, and didn't die on the bike, ate right, hydrated correctly, yada yada yada, or all the other things that can and do happen) Let's call that 70-80 secs / mile. Or possibly a whole lot more...
Would it be fair to say that the differential for a half IM run split vs. half mary would be somewhere in the neighborhood of say 30-45 seconds then perhaps?
2 - Is there a chart somewhere of suggested run HR zones that corresponds to the various Tri run legs? (I'd imagine these ranges would probably be close for the bike too, but I digress) Something like (I'm guessing here): IM = Z2 to low Z3, half IM = Z3 to low Z4, Oly = upper Z3 to Z4+, Sprint = Z4 to lower Z5. Or perhaps as % of LT or Max HR? I thought I read or saw something like this someplace.... possibly in Going Long? I'm trying to gameplan the run for my 2 half IM's this year. Which leads to q #3
3 - ok, so I can do 12m long steady runs (mid-upper Z2) at approx 7:30 pace. I've never done a half Mary, (and don't want to - at least ot prior to my first Half), but, I'd hafta guess I'd be closer to 7min/mile pace, since it is/would be a race after all, not a training run. So, if ya add 30 to 45 seconds back to that (if my guess at Q1 was even close) then we're back to 7:30 to 7:45 pace. Does that sound reasonable? (yeah, I know, it's a hypothetical minus a hypothetical plus a hypothetical figure - sorry, I don't have much of a running background)
Thanks in advance!
float , hammer , and jog