I am coming up on my second 70.3 and was curious to see how people are affected differently from the swim/bike. So what is the correlation, if any (percentage based I suppose), from half marathon times to the half marathon at the end of the 70.3.
Whats your pr in a half standalone and in a 70.3?
Trying to figure out what I should aim for… (I completely blew up in my first 70.3)
half marathon pr: 1:15:57
70.3 half: 1:40 
Is that you B-Dog? You need to HTFU
My 13.1 PR is 7 minutes faster than my 70.3 PR (probably don’t push myself hard enough in the run-only races). That said, you’re probably blowing up on the bike or doing something wrong with nutrition/hydration because a 1:40 should be a recovery jog for you.
A 1:25 should be feasible at a guess
The Vdot tables posted in this thread say you should be able to run a mid 1:19 to a high 1:23.
I’ve found these tables pretty accurate for myself at the faster end of the HIM (95% FT).
See the link below for a Daniel’s VDOT chart with HIM & IM times included…that will probably help provide some perspective.
http://www.endorphinfitness.com/blog/daniels-vdot-for-triathletes
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Open 1/2 - 1:23
70.3 run - 1:33 (4:50 total)
I actually see the biggest correlation between good swim fitness and good run times.
1:15 open vs 1:40 HIM
You need a power meter.
My PR in an open half is 1:21:xx. My PR in a 70.3 is a 1:17:high or thereabouts. Don’t think the course was quite 13.1, but it was pretty close.
I was kindly reminded by a friend that I ran 1:45…
I overbiked in my one half ironman as well…
Open: 1:14:12
Half: 1:32:00
My PR in an open half is 1:21:xx.
I think you’ve had faster training runs.
1:17:39 HM PR
1:28:58 HIM PR (4:37 finish time) done one month later than the HM PR
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That chart predicts pretty much exactly (within 30 seconds) my Full IM run time based on my 5k PR.
that chart is off for me. that or i’m not running hard enough in open races. or (my hypothesis) i just run really well off the bike.
so far:
open marathon 3:39
open half 1:36
IM mary PR: 3:54 (this is with no runs over 13.1 miles and no run volume over 30mpw during training)
HIM half mary PR: 1:33
You should be able to run your open Mary pace for a HIM. With a 1:16 HM, you should be able to hit a 2:40 full, so a 1:20 HIM. Or 6:06 miles.
Sometimes you legs feel fresher than they are at the start of a HIM run and sometimes they run faster than they feel. There is a group out there that suggest taking the first 1-2 miles easy, which in your case would be like 6:15’s
That chart predicts pretty much exactly (within 30 seconds) my Full IM run time based on my 5k PR.
Wow. I’m impressed. I’ve always thought to take those charts/BBS/etc. with a huge, wistful grain of salt. Given I struggle with pacing myself, that’s still true, but it’s nice to see a level of accuracy with a strong athlete.
That chart predicts pretty much exactly (within 30 seconds) my Full IM run time based on my 5k PR.
Wow. I’m impressed. I’ve always thought to take those charts/BBS/etc. with a huge, wistful grain of salt. Given I struggle with pacing myself, that’s still true, but it’s nice to see a level of accuracy with a strong athlete.
Honestly I am too. Charts like these make for good goal ideas, but I never thought them to be that close. I ran an 18:17 5k back in May. This past weekend I had a 3:25 full IM run split. They line up exactly. It helps that I trained my ass off and executed the bike perfectly (and perhaps a little slow) to set myself up for that run.
that chart is off for me. that or i’m not running hard enough in open races. or (my hypothesis) i just run really well off the bike.
so far:
open marathon 3:39
open half 1:36
IM mary PR: 3:54 (this is with no runs over 13.1 miles and no run volume over 30mpw during training)
HIM half mary PR: 1:33
Same here. I don’t have any recent 5K or 10K times. But based on a recent HM PR of 1:31:xx, that chart does well at predicting my HIM run times (PR is right in the middle of the range) but not my IM run times. Both of my IM runs have been significantly faster than the low end of the range in that chart (e.g. 3:33:xx at IMLou).
open: 1:43
in 70.3: 1:50
not in the same year, though.
That chart is also good for me.
I think the dark horse in all of this is that many people aren’t at equivalent levels of fitness when they do a 70.3 and a HM (gee, I’ve been working too much this year, or gee, I broke my xyz last year and I’m not the same, or gee, I haven’t raced a HM since 6 years ago when I weighed 20kg more, etc), so you’ll see more discrepancy than you can chalk up to race execution (like Mr. 1:15HM/1:45HIM).
The Daniels VDOT chart has been pretty spot-on for my Open run times. Based on a 15K run I did last November, it said my Half time should have been 1:38:30. I went 1:39:0X on a really hot day (+80* at the start). That said, I don’t really have a lot of reference points for the HIM / IM times vs. my open times yet. I did run about a minute faster @ nats last year vs. my predicted OLY time and my HIM run was about 3 minutes slower than the slower-HIM time…but I walked every aid station for about a minute and was a bit conservative.
If nothing else, I think it gives some good reference points…and most people seem to report good correlation between Daniels VDOT times and real-world times.