And if you do, what does your run training look like??
My half last weekend i had a good bike and PR’rd the half marathon at 2h 6m, just looking for info on what it would take to get into the 1:45-1:50 range. Obviously much more mileage than i run now, just looking for idea’s from the big boys on what else.
thanks
For me, it’s maintain a sane pace on the bike. Granted, I’m not in that shape right now, but when in shape, I run in that range. I’ve never run a lot of mileage. When in shape, I’m consistently a 43 - 44 minute 10K runner (stand alone) which is about 1:35’ish half marathon (stand alone) shape. I usually run between 25-30 miles per week with one “interval” session of 4 - 8 x 1/4 miles at 10K pace. Everything is Daniels E pace, or close to it.
When I’m in “shape”, I’m usually 205 - 210 lbs at 6’ 0".
Did a 4:40 Half with a 1:44 run and a 9:46 IM with a 3:46 run at 210lbs (6’4"). Have run a 1:34 non official half marathon in training with heart rate 80% or less for the duration. Biggest run week ever was just shy of 60 miles but very rarely over 40. Averaged 30 miles/week for the entire year before the IM. Rarely ran longer than 2 hours but did the occasional 3 hour run plenty of 40 -80 minute runs often backed up the same day am/pm or I would run from then back to work afternoon/morning 10 miles each way (shift 10 hours between). Rode the bike heaps however. 17.2 hours average across all disciplines for that same 12 months. Did probably less than 1% of all running at harder than 80% heart rate. Would walk up hills if I had to when on trails to keep it down. When the goal for race day is 8 minute miles, I see very little requirement to be doing anything other than developing that intensity.
5’10, 211lbs at Eagleman two weeks ago…Swam 46 mins non-wetsuit; Rode 2:31 (22.2); Ran 1:47…Run was slow due to stopping at every aid station for ice and water and then dumping them down the trisuit. It was stupid hot. I’ve done 1:40 on the course in moderate conditions.
For training I try to ride long twice a week (40-45 miles) with two other medium rides in the 20-30 mile range. For running I run hard tempo three times a week at lunch (15 total miles), a long run on the weekends (10 miles), and then off the bike once a week for another 5 miles.
So basically I ride 125 miles a week and run another 30 or so.
YMMV
Bob
My PR for a half is 4:44 with a 1:40 run (which included a 3-4’ poop break). I was ~195 when I did that. Hopefully I’ll improve upon both of those numbers this summer with 3 chances starting this weekend at Tupper Lake. Musselman and Timberman are my other two opportunities.
Personally, I found that focusing more on the bike (during training) and being able to back off on race day to save energy for the run was pretty effective. 1 extra mph on the bike could get you a 5-6’ faster bike split, but kill your run by 10+ minutes. Just do the math. It’s pretty rare to talk to somebody after a half who wishes they went harder on the bike.
oh yeah…and buy a power meter 
oh yeah…and buy a power meter
Wisest words ever spoken. A properly paced bike leg is the first step to running to your potential on the day. Big dudes have got to be aware that they are going to get passed on the hills and ride smartly as a result minimising the dozens of short periods spent above threshold that you WILL have if you try and keep up with the skinnys. Been there, done that plenty of times and bought a power meter after flushing the entry fees of a few races away after some very poor bike pacing over very short periods. Heaps of threads on here asking questions like ‘how many watts to ride a 5 hour IM bike?’ and similar. That is all arse about. The beauty of the power meter is that you will just get what you get on the day because the numbers are known. You wont suddenly discover you can ride 30 watts over what your FTP and various CP figures predict. This is the number one influence on your run split come race day.
I ran under 1:45 a few times back when I was still flirting with being a Clyde including a 1:34:xx around 195 and ran 3:44:xx at LP at a little over 190. I am 6’ even.
The key for me in running faster was when I started running pretty much every day. I stared playing in stuff like the Dev 100/100 challenge and got used to running all the time. Mileage goes up, speed goes up on race day.
Oh and it is a hell of a lot easier to run at 175.
Yep. Agreed. Also, choose races wisely. Though I was fit enough to run sub-4 hours at IM CDA, I wasn’t strong enough on the bike. I could see the wattage required to just_get_up_the_hills. I knew it was going to be a long second half of the marathon.
Get strong on the bike and ride easy.
Fair enough. I should probably share more info then, just a little reluctant to since i don’t post here alot.
This was my second Half Iron, i was 25lbs lighter than my last 2 years ago. I went 39 swim, 2:22 bike and 2:06 run, the bike was 15min faster than my first and the run was 30 mins faster, total time 5:13 and change. I do not do many running races, so i have no stand alone Half Marathon time to compare to.
it got hot on the run, i walked the aid stations for water and ice and managed heat well for the day. I could have gone harder on the run, but left hamstring and right quad would get tight. I really wanted 5 hours, but my swim sucked balls horribly.
you guys are running in a week what i was doing in a month (which i figured would be the case), although i was averaging about 50 Miles per month running since January for a June race and had about 100 miles for May. Biking is my strong suit obviously, i ride quite a bit and race alot, and honestly i am not sure i will ever do another half, but if i do, i want Sub 5, and the run is where that will happen.
thanks for all the feedback
How tall are you?
If there are more pounds to come off, then that could go a long way towards improving run times. Possibly even more than a massive increase in mileage. It would make a difference whether you’re 5’10" or 6’6".
6’1" currently 212lbs
sub 200 should not be a major issue, i am thick in the middle like most desk jobbed americans, lol.
6’1" currently 212lbs
sub 200 should not be a major issue, i am thick in the middle like most desk jobbed americans, lol.
6’7" 227 1:40 stand alone. 30 mpw average. Doing lots of 5ks and 10Ks really helped with the speed, and make sure you put in a least a good long run per week so you don’t blow up at mile 8-10.
Its nice to read training tips for guys my size…5’11" 210lbs. I run a 1:47 Half stand alone. I’m a new triathlete so have no idea how I would perform in a half IM.
6’1" currently 212lbs
sub 200 should not be a major issue, i am thick in the middle like most desk jobbed americans, lol.
Aha, that makes a difference. I’d suggest working on the weight as well as the miles. It makes a huge difference. 2 years ago I was 6’0" and 210 lbs, and I was slow (and very injury prone). Now I’m 160 lbs and a whole lot faster (and not quite so injury prone). Others have similar stories. I love, love, love to eat, so weight loss is tougher for me than hard training, but it really helps with speed.
Rudy, If you got up to around 30mpw (even 25ish) over 4 runs/wk consistently for a few months straight I think you’d see major improvements and would then be able to have a solid couple of build up weeks with less injury risk as well. You just don’t have the consistency and it takes awhile to manifest itself. Put the bike on maintenance mode for a bit since you already have beast power.
200lbs 6’2" Half Ironman run 1:25, 4:10 total, Ironman run 3:15, 9:05 total.
Training is difficult, it need to be structured for you around your goals. The best results i ever got was from working with www.duratatraining.com
I’m just about to get back into racing after a couple of years away so the first thing i did was make an appointment to sit down with my old coach.
Interesting thread. I love to see info about the bigger guys on the bike and the run. I’m concentrating on trying to go sub 20 on the 5k. Hopefully I’ll be able to when the weather cools off here in texas. Then maybe I’ll move up to longer tries and standalone races.
I’m 5’11", and right around 200lbs, I did my first HIM last year in 4:51, 32’ swim, 2:32 bike, 1:42 run (20k). I had pretty bad quad cramping at the start of the run and a bit later on, and I moved back around 20 places. Last year I ran a 1:36 open half marathon, and I improved that this year to 1:32, and I ran a 41 min 10k two weeks before that. I have been running on average around 28 miles/week, with one long run, and a session with mile repeats, and some shorter runs with strides to keep up the leg speed. Usually a brick at least once a week. I have been riding around 95 miles/week as well.
I’m racing the same HIM (Subaru Vancouver International Triathlon) coming up on July 3rd, and I’m hoping to knock a good chunk of time off my run from last year with better bike pacing, as I felt a bit of cramping coming on right at the end of the ride last year, and I have dialed up my electrolyte intake plan to hopefully fend off some of the quad cramping issues. I feel that I have the ability given my open times and my level of fitness to come in sub 4:40 if it’s not too hot, and I pace the bike properly.
Really nice to read this thread.
I’m 191cm and started out 115kg (~230punds) 6 months ago. Now i’m 89kg (~180punds) and keep on improving. My run times ran to the sky as the weights gone down.
My goal is to reach 80kg (~160punds) and i’m training to do an IM in midseason 2012, hopefully sub 10:30 :).