PSOF Championships 2013 - Challenge Henley - Page 49 - Triathlon

UltimateBadger

02/03/2013 at 20:45

Is it really a solid 10% for the entire half mile or is that an average? Gulp.

1 hour run/walk done - 10k covered. I'll be chuffed to **** if I could hold that for the whole IM marathon! It was actually a nice day down here. Is anyone else going to use a run/walk strategy or do you all think you'll attempt to run the whole way?

Have watched that video hundreds of times already. It makes me scared and excited all at the same time.

@Orange - not doing a camp, just going to CLS with some club mates (about 15 of us I think) Looking forward to some warm sunshine!

M...eldy

pirate

02/03/2013 at 20:45

Good vid!! Love the guy being shot by sparkles at the end

Scuba Trooper

02/03/2013 at 21:06

Badger - I don't see any way I'm going to run the whole Marathon at the end planning to walk all the feed stations and run between, they are fairly evenly spaced and frequent enough. Not sure whether to do some walk run training sessions or just run everything in training. Any one want to comment?

Fraggle - I'd go for the 5 short days, more options and its about frequency not just long sessions. I've managed 1.5hrs on a turbo with a DVD but don't think I could go much longer.

Jamie - Good luck with the half tomorrow? Got a target time in mind?

Blisters - Great 5km time and some bling and on tired legs, well done.

I'm doing Roding valley Half tomorrow it will be my first race in pirate colours, hoping for a time about 1:40.

Soup Dragon

02/03/2013 at 21:07

About the hill, Raf thought it was short so as ever, the difficulty of a hill is totally subjective. I was wobbling up most of it at 2.8 to 3.8 mph according to my garmin, for about half a mile. If you go quicker its obviously a much sorter hill.

Dustboy

pirate

02/03/2013 at 21:11

Is this a proper hill or an upflat Soupy?

Rafiki

pirate

02/03/2013 at 21:12

Its much like Whitedown, if not a little steeper

jamie tardi

02/03/2013 at 21:15

Assuming the run is the same as last year the aid stations are very well spaced, I ran the entire marathon last year but I see a lot of people doing the run walk with the stations.... If I were you ST I would train too run distance the. Adjust if needed on race day.

I'm hoping for a sub 1:30 tomorrow been doing a lot of run training recently so feeling reasonably confident... But I have never done a straight half mara only done HIM's before...

And soup dragon I'm gonna try my usual tactic of trying to go up the tough bit as fast as possible.... Usually works out

Soup Dragon

02/03/2013 at 21:17

Rafiki wrote (see)

Its much like Whitedown, if not a little steeper

Can't be steeper. I got up it and I've never got up Whitedown. A similar length though.

O.rangeCannon.... Extravalanza here I come! pirate

pirate

02/03/2013 at 21:22

Badger
Ive run walked all 5 Ims ive done.
4:02 for the first marathon, got it down to 3:42, and was aiming for 3.30
...

i trained on a 9 min run 1 min walk.
In the event i ended up running between aid stations and walking 1 min through them.. make sure you hit your watch at the start of the aid station, grab what you need, drink while wlaking then get going again when your whatch hits the 60 secs.....othetwise your 1 min walk turns into 2, or 3 or 5.....
If the aid stations are only 7 mins apart then just walk 45 secs....

Last year i started wlaking for 30 secs for the first quarter, then 45 secs then 1 min for the last 2 laps.

I think its a really good approach as it means you are still running on the last lap unlike a lot of people.. i think its important to use run walk in any run over an hour. that way you find it ingrained to start running again.
also it means your long runs dont hammer you so much... Means you can get out and train more

Finally i found it broke up the long runs... You only have to run 10 mins before you get a break

Edited: 02/03/2013 at 21:26

jamie tardi

02/03/2013 at 21:34

Wow they are some good times for a run walk on the marathon.... Orange has a lot better tips then me on run walk strat clearly!

Blisters

03/03/2013 at 00:24

So, slowing my target marathon down to 3:30 isn't the perceived wisdom?

O.rangeCannon.... Extravalanza here I come! pirate

pirate

03/03/2013 at 06:55

If you are a proper runner who has done loads of marathons then i bow to you wisdom and zippy speed

M...eldy

pirate

03/03/2013 at 07:54

R/W certainly seems to work for a lot of people in the IM ... I have used it in and out of IM and times have been consistent (consistently slow but consistent )

Soup Dragon

03/03/2013 at 09:29

I'm planning to do walk/run.

Dubai Dave pirate

pirate

03/03/2013 at 13:27

My first IM and I ran walked, the second time I ran most of the marathon. I was quicker run / walking. Hardly a scientific study though as I was definitely fitter for the first.

Dubai Dave pirate

pirate

03/03/2013 at 13:29

As a foot note I got beaten by one A Brownlee at Abu Dhabi yesterday, stood next to him on the beach and never saw him again!

Rafiki

pirate

03/03/2013 at 14:18

Dave - just wait till post 2016 when he goes long - you'll beat him then!

Scuba Trooper

03/03/2013 at 17:11

Thanks all for you comments on the walk run strategy. I think a few partices runs with 10-1 Run-walk may be a good idea.

Jamie - How did the HM go?

My first race in pirate colours went surprisingly well. After a lay off for a couple of months in Sep and Oct due to ill health, I'll bore you with the details another day, I've done no speed work and no runs longer than 10miles since. I managed a 2 minute PB of 1:36:03 on a undulating (maybe even hilly) Roding Valley Half Marathon today. The Tri training has given me such a big improvement in my base and it helped runnning with a mate from the tri club as it pushed me to run harder than I think I would have if I'd run on my own especially in the last 2-3miles.

jamie tardi

03/03/2013 at 17:40

Just got home went 1:30:10 seconds I was gutted... Still it was my very first half mara and I stupidly went way too fast at the start 5:50 first mile, and hit 10k at 38 :50 which was stupid the route was also reasonably hilly.... Still lots of room for improvement!

Bloody good work on your pb scuba that is flipping excellent! I wish I had someone too cheer me on or motivate me today.... Massive race crap crowd... Nothing like the challenge Henley lot who were brilliant!

Bit sore now so hit the swim on the head for tonight and gonna chill out instead....

Scuba Trooper

03/03/2013 at 17:57

Jamie - that is a very good time especially with out taper and of Tri training not specific HM training. Hope your soreness easier, get some stressing done and maybe a gentle splash would help.

Blisters - were you racing today?