13-03-2012, 10:51 AM
I am very slow for what I want in triathlon, all three disciplines, so what I wanted to do was start from the ground up with shorter, faster races and try to carry the speed into longer races.
Goals:
Ironman in sub 10 hours (5 years) sub 3.5 hour run
Olympic tri 2:10 (3 years) - sub 40min run
Sprint tri 1:05 (2 years) - sub 20min run
5km sub 18 (1 year)
2.4km sub 8:24 (1 year)
With these in mind I would like to start with the 2.4/5km training.
I have a very distinct feeling that I have NO speed in me at the moment. I did a 2.4 the other day in 9.30 (3:57min/km) (it was quite warm and humid), and today I did some 800s, which, according to my 4km TT of 15.46 I should be doing in 2:57-3:05, which I couldn't achieve.
800 session:
int time pace av HR max HR min HR
1 | 3:03 | 3:49 | 165 | 182 | 113
R | 1:00 | XXX | 154 | 179 | 129
2 | 3:03 | 3:49 | 174 | 185 | 127
R | 1:00 | XXX | 165 | 183 | 139
3 | 2:36 | 3:53 | 177 | 184 | 139 -- had to make a toilet stop, so shorter run and caused rest to be MUCH longer.
R | 20:0 |
4 | 3:03 | 3:48 | 167 | 183 | 118
R | 1:00 | XXX | 157 | 182 | 132
5 | 3:02 | 3:47 | 172 | 183 | 132
R | 7:17 | same reason as before!!!
6 | 3:02 | 3:48 | 174 | 183 | 138
R | 1:00 | XXX | 163 | 182 | 136
The toilet breaks were somewhat beyond frustrating, although I could not have continued with those intervals and that rest for the set I don't think. I was not using a track, I was on a road with winds up to 20kts, did each interval in one direction (straight road). This has just really brought home for me that I lack the ability to maintain speed.
With this in mind I was hoping to use the next 3 weeks (including this one) to build a bit of speed, then I am going away for 4 weeks, then I will be back with a vengeance on this speed thing!
Sorry for my posts before, I do NOT doubt your abilities as a coach I just get frustrated running at 7min/km when I would run an ultra marathon faster than that pace. I think the heat and humidity has been effecting me somewhat as well.
Plan: Run 2 hard sessions per week + 1 long run, the rest easy with maybe one or two moderate sessions, maybe a tempo run. I am very keen on reacting to how my body is feeling though, so if I feel fatigued or whatever I am happy with 2 hard and 1 long per week, no moderates.
I was thinking 400 and 800m intervals to reduce my 2.4 and 800m time. Not too sure about rest though. Due to my lack of speed I was thinking for the 800s rest 2min running at 3:45-3:50 and reduce the rest as I get better.
Goals:
Ironman in sub 10 hours (5 years) sub 3.5 hour run
Olympic tri 2:10 (3 years) - sub 40min run
Sprint tri 1:05 (2 years) - sub 20min run
5km sub 18 (1 year)
2.4km sub 8:24 (1 year)
With these in mind I would like to start with the 2.4/5km training.
I have a very distinct feeling that I have NO speed in me at the moment. I did a 2.4 the other day in 9.30 (3:57min/km) (it was quite warm and humid), and today I did some 800s, which, according to my 4km TT of 15.46 I should be doing in 2:57-3:05, which I couldn't achieve.
800 session:
int time pace av HR max HR min HR
1 | 3:03 | 3:49 | 165 | 182 | 113
R | 1:00 | XXX | 154 | 179 | 129
2 | 3:03 | 3:49 | 174 | 185 | 127
R | 1:00 | XXX | 165 | 183 | 139
3 | 2:36 | 3:53 | 177 | 184 | 139 -- had to make a toilet stop, so shorter run and caused rest to be MUCH longer.
R | 20:0 |
4 | 3:03 | 3:48 | 167 | 183 | 118
R | 1:00 | XXX | 157 | 182 | 132
5 | 3:02 | 3:47 | 172 | 183 | 132
R | 7:17 | same reason as before!!!
6 | 3:02 | 3:48 | 174 | 183 | 138
R | 1:00 | XXX | 163 | 182 | 136
The toilet breaks were somewhat beyond frustrating, although I could not have continued with those intervals and that rest for the set I don't think. I was not using a track, I was on a road with winds up to 20kts, did each interval in one direction (straight road). This has just really brought home for me that I lack the ability to maintain speed.
With this in mind I was hoping to use the next 3 weeks (including this one) to build a bit of speed, then I am going away for 4 weeks, then I will be back with a vengeance on this speed thing!
Sorry for my posts before, I do NOT doubt your abilities as a coach I just get frustrated running at 7min/km when I would run an ultra marathon faster than that pace. I think the heat and humidity has been effecting me somewhat as well.
Plan: Run 2 hard sessions per week + 1 long run, the rest easy with maybe one or two moderate sessions, maybe a tempo run. I am very keen on reacting to how my body is feeling though, so if I feel fatigued or whatever I am happy with 2 hard and 1 long per week, no moderates.
I was thinking 400 and 800m intervals to reduce my 2.4 and 800m time. Not too sure about rest though. Due to my lack of speed I was thinking for the 800s rest 2min running at 3:45-3:50 and reduce the rest as I get better.