your pacing seems to be bad. started fast, backed off too much, only to find out later that there´s still plenty in the tank.
whith only 5 hours a week to train, why dont you focus on 1 sport? if you are committed there is a lot to improve with 5 hours of running.
well, i enjoy all 3 sports. so… ill probably continue.
and thats important, that you enjoy it. good luck.
My take is good job. Your splits are a bit uneven. Your HR data show a little variability early on, but clearly you gradually build and put it out there in the end. I had numbers like yours about a decade ago when I was just getting into running. My max is still 196, but it is way harder to keep my HR that high that long now. I am a lot faster now than when my ave HR for a half was in the 180’s. I do not know what changed physiologically over time. If you can take off 30lbs, you will be in the 1:20’s. That is what I did, but you are quite a bit taller. Best wishes. As said, if you want to get faster and are not already doing it, train at mixed paces based upon your condition. McMillan calculator will provide training paces if you would like. Work up to some VO2 max sessions, get in some threshold runs of 20-60 min duration, build up a reasonable long run. You will improve. Again, I think your HR data indicate you put out a good effort (Unless your HRmax is 220), I am guessing it is ~200.
30 pounds for me is impossible. 5 probably, and 10 if i really wanted to kill myself but that is it. i tried to get to 175 last spring a couldnt do it. people were asking me if i was sick or if i had cancer. max hr is 196.
I’m 6’4 and weigh 180-185+ depending on time of season. Yeah 5-10 pounds would help, but if you’re eating healthy and training consistently, you’ll see pounds drop as your intensity (not more) increases. Just stick with it and have fun.
your pacing seems to be bad. started fast, backed off too much, only to find out later that there´s still plenty in the tank.
whith only 5 hours a week to train, why dont you focus on 1 sport? if you are committed there is a lot to improve with 5 hours of running.
well, i enjoy all 3 sports. so… ill probably continue.
I am in a similiar boat as you in regards to time and that is why I 1) do sprints and Xterra races for tri events 2) know that going long and fast is not in the cards and I need to pick one. 5 hours of running a week could get you faster, but jamming in swim/bike/run limits your (and my) potential.
I agree you pacing seems bad but thats experience, knowing how fast you are running and setting a plan then sticking to it. I don;t think its that far out and at least you aren’t tailing of with a final 9min mile.
5ks are supposed to hurt a lot and 10ks aren’t much better with that in mind set yourself some tougher targets. As for how much faster could you run, depends how much you don;t mind it hurting.
I had imagined you were too tall to be able to take much off. You never know, depends on body type. Some tall guys amaze me at how light they can get. The guy was correct who said wait till you start throwing in intensity workouts. That helps quite a bit when you are ready for it. It makes you faster, but also helps drop pounds. One thing for certain, you put it out there in the race. You averaged 92% of your HRmax for half a marathon and that shows the effort was there. Gradually build up your average weekly mileage (how high is a personal thing). Be consistent, avoid injury, hit the different paces (Long run, Threshold, VO2max) and the times will continue to drop. If you have only been at it for two years, I would imagine a sub 1:30 in your future.
I had imagined you were too tall to be able to take much off. You never know, depends on body type. Some tall guys amaze me at how light they can get. The guy was correct who said wait till you start throwing in intensity workouts. That helps quite a bit when you are ready for it. It makes you faster, but also helps drop pounds. One thing for certain, you put it out there in the race. You averaged 92% of your HRmax for half a marathon and that shows the effort was there. Gradually build up your average weekly mileage (how high is a personal thing). Be consistent, avoid injury, hit the different paces (Long run, Threshold, VO2max) and the times will continue to drop. If you have only been at it for two years, I would imagine a sub 1:30 in your future.
Well thats cool to hear… and yeah the weight… i would love to be 170, it just aint happening. 180-183 is probably a good target race weight.