Commuting - Running and biking commute alternately?

This morning the weather is gorgeous, a perfect day for bike commute. But after reading joe's wonderful article (http://www.joehenderson.com/lrsbook/forum.html) about running commute, I decided to give it a try for my 9 mile one way commute.

I do some running during weekend when I don't ride my bicycle. But running commute is totally different with a backpack loaded with lunch and other gadgets. I turned back after about 1 mile, tired. The whole process (2 miles approx) takes about 25 minutes and I have to shower and there is no time left for riding the bike.

I am in good shape and average 18-20 mph commuting 9 mile on my road bike one way with mild hills.

I am thinking about a way to do biking and running commute alternately.

Does anybody do both running and biking commute?

I used to do a running commute. It worked quite well when combined with commuter rail -- nothing to lock up. The physical energy expenditure is quite high and would likely require a change of clothing over even a short distance. The inability to carry anything was another problem.

It's a great workout. East Africans often use running as transportation, and they certainly have produced some great middle distance runners.

Conclusion: unless I had plenty of time, I would try a 9 mile running commute only as an occasional adventure. Bikes are a lot more practical.

Paul

I have thought about it. I have a 6.7 mile commute which would be a reasonable run once a day. The once a day part is the problem though because I still need to get home. My plan was, drive in Monday with bike, bike home. Tuesday run in, drive home, Wednesday bike both ways, Thursday repeat Monday. Good mix of running and biking but for me, too much driving. I could do less driving with more running but I don't enjoy running all that much. Now, if I had a folding bike that I could carry to work with me on another bike, I'd be set. My biggest problem would be the narrow roads because there are some spots where I'd have no room to get off the road when running. Plus, yielding to cars would annoy me. I'm still not completely ruling it out though.

It might work ok for shorter commutes and for times when you don't have to carry much - for instance, my gym is about 3 miles away and I've done the running commute there - one nice long suburban road.

But for my 8 mile work commute and the roads I'd have to traverse, running just wouldn't work and biking is much more practical.

Here was the first of a few attempts I made starting in February of this year:



The Commutes
I woke up at 4am to the alarm that I had set on my watch. Before going to sleep, I decided that I was going to do my first ever commute to and from work running. I needed to bring a change of clothes with me, so I wound up carrying a backpack. The pack and and the fluids (carb replacement) that I carried added an additional 15 pounds to the weight I needed to accomodate.

Workout (1)
Here's the attributes of this morning's run:


47F / 66% rh / wind: calm
Start: Essex, MD
Finish: Towson, MD
Elevation: ~+450 feet
----
GPS Distance = 9.7 miles
Average Heart Rate = 158 BPM (82% of Max Heart Rate / 71% of VO2Max)
Event Time = 1 hour 51 minutes

Workout (1) Comments:
I get to go downhill on the way home.


------------------
Workout (2)
Here's the attributes of this afternoon's run:


57F / 44% rh / wind: a little bit; cooling when in my face
Start: Towson, MD
Finish: Essex, MD
Elevation: ~-450 feet
----
GPS Distance = 9.88 miles
Average Heart Rate = 156 BPM (81% of Max Heart Rate / 70% of VO2Max)
Event Time = 1 hour 46 minutes

Workout (2) Comments:
When I exitted my workplace, I felt pretty good, considering the muscle soreness at lunchtime. Maybe, it was the ECA stack.

As you can see, the downhill trip was shorter in time by 5 minutes, but running on the opposite side of the street added almost 2 tenths of a mile (or, it could have been GPS drop-out in the morning run).

By the time I reached my home, I could feel the accumulated effect of both runs, but I've felt worse. The remainder of the evening was spent resting. [Maybe, I should have gotten on the bike. Just kidding.]

I found it hard to get myself to take in any food within prime time. It wasn't until 3 hours later before I had a big bowl of Shredded Mini-wheat in skim milk.

And, here's another recap:




The Commutes - Part Deux
--------------------------
I woke up at 4am to the alarm that I had set on my watch. Before going to sleep, I decided that I was going to do my second commute to and from work running. This time, I think I added more stuff to the pack. I'm guessing that it's at least another couple pounds heavier (~17 pounds this time).

Workout (1)
Here's the attributes of this morning's run:


50F / ??% rh / wind: calm
Start: Essex, MD
Finish: Towson, MD
Elevation: ~+450 feet
----
GPS Distance = 9.7 miles
Average Heart Rate = 159 BPM (82.4% of Max Heart Rate / 72% of VO2Max)
Event Time = 1 hour 52 minutes

Workout (1) Comments:
It felt harder this time than last week. I probably should have "carb'ed up" better last night. I don't think I had any carbohydrates other than the 20 ounces of Accelerade on the bike ride. Dinner consisted of chicken.


------------------------------------------
Workout (2)
Here's the attributes of this afternoon's run:


70F / ??% rh / wind: in my face most of the way at ~10 mph
Start: Towson, MD
Finish: Essex, MD
Elevation: ~-450 feet
----
GPS Distance = 9.88 miles (used Part 1's GPS reading. The GPS lost sync, this session, after mile 9)
Average Heart Rate = 162 BPM (83% of Max Heart Rate / 74% of VO2Max)
Event Time = 1 hour 48 minutes

Workout (2) Comments:
The experiment with 'compression wear' seams to be successful, but I'll have to extend the trial to be certain. At the onset of this run, I did not have that beaten-up feeling like I did last time on the way home. Was it wearing 'compression wear' all day pre-run or just adaptation since the last time? I got the idea of wearing clothing that compresses the legs from watching Discovery Health Channel. Some doctors place their patients in compression garments post surgery. They said that it helps decrease post-op inflammation.

As you can see, I finished the route a little slower this time (1:46 vs. 1:48), probably because of the wind in my face and some fatigue. The pack felt like it weighed a ton for the first mile. Likely, it was the wet clothing from the morning session combined with some fatigue.

I ate so-so, while at work. It wasn't healthy, but it had a lot of carbs:

Breakfast - hash brown (potato), 2 jelly donuts, orange juice, coffee w/lots of Half & Half
Lunch - Tuna on a Kaiser roll, 2 donuts, coffee w/lots of Half & Half
I didn't get much of a chance to snack between meals, because I was stuck in a meeting for 6 hours. (Those inconsiderate bastards!)

Once I reached home, I most definitely felt glycogen depleted and dehydrated. Luckily, my water reserves lasted until mile 9. I will never take Accelerade with me on a run like this again. It's becomes very foamy while bouncing around in the bottle holder of the pack. Next time, I'll stick to my Kool-Aid with 5 extra tablespoons of sucrose and a pinch of sodium chloride and a pinch of potassium chloride.

The entire experience was fun in a masochistic sort of way.

By the way, I wore the 'compression wear' all night and my legs are feeling great, but not quite 100 percent and I'm sure power output is low.

I've done it by running home so I don't have to carry anything other than my wallet and keys. I only have a 4 mile commute and that's a good distance to run. Works well in cool weather.

For a little while last year I combined running and cycling in each commute (ie. ride for the first 10 km, park and lock bike at local college, run last 4 km; repeat in reverse for the trip home). It worked out quite well. The main caveat is that you have to have a place with which you are comfortable leaving your bike for the day.

Jalopy

Here was the first of a few attempts I made starting in February of this year:

http://www.bodyrecomposition.com/forums/showpost.php?p=121677&postcount=143

EDITTED: Note - The elevation is closer to half of what is stated according to a recent Googling.

Hi, NoRacer. I can't view the pages you posted. It requires me to log in or register.

Hi, NoRacer. I can't view the pages you posted. It requires me to log in or register.

Thanks. I just realized that myself... had to visit another computer w/no cookie.

I editted the 2 entries to show the experiences.

Here was the first of a few attempts I made starting in February of this year:

WOW! That's a tough run. It takes me 30-45 min to travel the 9 miles by bike. It probably will take me 1 hr and 50 min to run that distance. I know I can't run that distance all the way; I have to walk when I feel tired. Did you walk during your running commute?

WOW! That's a tough run. It takes me 30-45 min to travel the 9 miles by bike. It probably will take me 1 hr and 50 min to run that distance. I know I can't run that distance all the way; I have to walk when I feel tired. Did you walk during your running commute?

No. I only had rests at traffic lights.

For a little while last year I combined running and cycling in each commute (ie. ride for the first 10 km, park and lock bike at local college, run last 4 km; repeat in reverse for the trip home). It worked out quite well. The main caveat is that you have to have a place with which you are comfortable leaving your bike for the day.

Jalopy

I tought about that combination too. It's a perfect wrokout. But the problem is that I don't have a place to lock my bike in the middle of the trip and the clothing requirement is different too.

It's cool to see other people commute too! I have a 5-mile commute each way, modest hills, and run it once or twice a week. That's short enough that I can run both ways, and long enough it's worth the hassle of showering at each end. I gradually ramped up to this level over a few months.

Nine miles in would be awesome if you did once a week, since you get a proper long run in and can recover with a bike ride in the evening. I don't think 9 miles both ways in a day would be so fun.

I've definitely given up on the backpack. I have no idea how the marines or army soldiers can run with packs way bigger than the one I carry.

Also, I bike in extra sets of clothes to keep at work for the running days. Also, I keep *lots* of extra food in my desk, and have a box of Gu Shots to get revved up for the run home.

Yep...I do it. I run a much more direct route and add more miles when I ride. Good stuff. It is definitely a nice change when I run to not be lugging in the backpack.

It's cool to see other people commute too! I have a 5-mile commute each way, modest hills, and run it once or twice a week. That's short enough that I can run both ways, and long enough it's worth the hassle of showering at each end. I gradually ramped up to this level over a few months.

Nine miles in would be awesome if you did once a week, since you get a proper long run in and can recover with a bike ride in the evening. I don't think 9 miles both ways in a day would be so fun.

I've definitely given up on the backpack. I have no idea how the marines or army soldiers can run with packs way bigger than the one I carry.

Also, I bike in extra sets of clothes to keep at work for the running days. Also, I keep *lots* of extra food in my desk, and have a box of Gu Shots to get revved up for the run home.

Runing with a backpack is indeed tough. Runing 9 miles both way is almost impossible. Maybe I will do one way running and another biking twice a week.

My collegues are laughing at my thought about running to work and they think that I am crazy. That makes me want to do the running so much eagerer.

Runing with a backpack is indeed tough. Runing 9 miles both way is almost impossible. Maybe I will do one way running and another biking twice a week.

My collegues are laughing at my thought about running to work and they think that I am crazy. That makes me want to do the running so much eagerer.

All of my commutes, running to and from work, have been with a backpack filled with my change of clothing, misc. other stuff (like toiletries), and water bottles. I'm sure that when I was fully loaded, I carried another 15-20 pounds of extra stuff. Running with a pack took a little bit of getting used to, to say the least.

Joe ... you have to be in one piece to make it to a triathlon

Joe ... you have to be in one piece to make it to a triathlon

Very true. I would definitely have to make my running days a very early start to avoid the many nutjobs that frequent the roads I use to get to work. I will do it at least once, if for no other reason than to really make my coworkers question my sanity.

NoRacer, I'm impressed. That's all I have to say.

I've not started yet, but I'm planning on mixing up my commutes to a run/bike combo shortly. I will use two bikes and the one-way trip is 12.5 miles. I will ride to/from on Monday and Tuesday with my standard load (lunch/clothes). I will ride Wednesday morning and bring an extra change of "work" clothes (for Friday), then leave the bike at work and run home -- the run will probably take an hour and 45 minutes. I will ride the second bike on Thursday, then run to work on Friday, likely with a backpack to carry lunch for the day (I may not use a pack, the extra set of clothes are already available, so maybe eat out???). Then I just ride the first bike back home Friday evening.

Should be cake since I've been riding both ways and squeezing in two, one and a half hour runs during the work week. This will eliminate a couple short rides, which should alleviate the tiredness from the early rising and extra exertion. I just don't have the time, so I've got to cut somewhere and for now, the riding gets the axe so I can perform well in my next marathon.

I've not started yet, but I'm planning on mixing up my commutes to a run/bike combo shortly. I will use two bikes and the one-way trip is 12.5 miles. I will ride to/from on Monday and Tuesday with my standard load (lunch/clothes). I will ride Wednesday morning and bring an extra change of "work" clothes (for Friday), then leave the bike at work and run home -- the run will probably take an hour and 45 minutes. I will ride the second bike on Thursday, then run to work on Friday, likely with a backpack to carry lunch for the day (I may not use a pack, the extra set of clothes are already available, so maybe eat out???). Then I just ride the first bike back home Friday evening.

Should be cake since I've been riding both ways and squeezing in two, one and a half hour runs during the work week. This will eliminate a couple short rides, which should alleviate the tiredness from the early rising and extra exertion. I just don't have the time, so I've got to cut somewhere and for now, the riding gets the axe so I can perform well in my next marathon.

That's a great idea using two bikes so you don't have to run 12.5 miles back to back.

my co-worker runs in marathons around the country, and regularly does 10-20 mile runs around town on weekends or evenings.

i can't fathom doing this, probably the same way our other co-workers can't fathom me biking 20 miles a day 5 days a week.

it's fun to have someone at the office into a different endurance type activity to chat with

You guys make me feel like a lazy slob is all I'm sayin'.

Thanks for all the inputs about running and biking. I started training for the 9 mile run I will do in the future. Yesterday I did a 3 mile runing/walking in 30 minutes. Perhaps I can do 9 miles in 90 minutes when I am ready.

I am running around the neighborhood, 0.6 miles per lap and I did 5 laps yesterday. I am going to increase the number of laps gradually until I can run 15 laps totalling 9 miles.

I hate running, but I will do it just to challenge myself. Once I get over the initial hatred, I probably will start loving running and can't do without it. That will be the ideal.

I listen to NPR or other radio programs when I am running so there is no time wasted. Hate to run just for the sake of running.

I am 43 and I want to experiment on controlled physical exertion and its relationship with a happy life (physically and mentally). By controlled physical exertion I mean that I will not participate in any kind of racing which can inevitably cause permanent injury and negate the benefits of exercise.

Perhaps I am racing only against myself, my laziness, my cowardness and depression.

I've thought about it, but I'll probably never get to the point where I will want to or have time to run 12.5 mi (my one way commute) more than once a week. Besides, I'm only up to a 7 mi. run now.

Vintage: It's certainly a good idea to build running base slowly. Here's a link to some good schedules to provide a starting point: http://www.teamoregon.com/publications/

Scroll to Online Publications/Training Programs for suggested training programs.

As for me, I decided to embark a little early...I'll be running home tonight, riding tomorrow and running back on Friday (my wife agreed to pick me up at the 10 mile mark until I lengthen out to 12.5 in a month) so I'll report back my first experiences after this week.

Well I'm not getting it (not a first). If you need to carry stuff, running is very impratical compared to biking. If it's a workout you're after, why not go for a run at lunch. I used to love my lunch time runs -- just shoes and shorts. I wish I still had that situation. I would ride to/from, and run every lunch.

I may check that out. I may have to exaggerate the run. My recruiting station is only a block from my house.

Thanks for all the inputs about running and biking. I started training for the 9 mile run I will do in the future. Yesterday I did a 3 mile runing/walking in 30 minutes. Perhaps I can do 9 miles in 90 minutes when I am ready.

I am running around the neighborhood, 0.6 miles per lap and I did 5 laps yesterday. I am going to increase the number of laps gradually until I can run 15 laps totalling 9 miles.

I hate running, but I will do it just to challenge myself. Once I get over the initial hatred, I probably will start loving running and can't do without it. That will be the ideal.

I listen to NPR or other radio programs when I am running so there is no time wasted. Hate to run just for the sake of running.

I am 43 and I want to experiment on controlled physical exertion and its relationship with a happy life (physically and mentally). By controlled physical exertion I mean that I will not participate in any kind of racing which can inevitably cause permanent injury and negate the benefits of exercise.

Perhaps I am racing only against myself, my laziness, my cowardness and depression.

There you go.
10 minute mile is my nickname and I am happy to tell you that is a fantastic humanly possible pace to substain. Gently on those legs, gently is the key. Thread like a freaking ninja, almost tiptoeing and you will not get hurt. Running gives you a high that is hard to attain with a bike unless you are riding fixed.

Go for it ... 10 minute mile is 90 paces a minute, short stride. Keep the cadence up.
:)

There you go.
10 minute mile is my nickname and I am happy to tell you that is a fantastic humanly possible pace to substain. Gently on those legs, gently is the key. Thread like a freaking ninja, almost tiptoeing and you will not get hurt. Running gives you a high that is hard to attain with a bike unless you are riding fixed.

Go for it ... 10 minute mile is 90 paces a minute, short stride. Keep the cadence up.
:)

Slow and safe. Moderation is the virtue for a long and trouble free life.
He laughs best who laughs last. :)

Does anybody do both running and biking commute?

My commute is 15 miles. That would be more than a marathon just to get to work and back.

I recently started running 3x/week. A whopping 3 miles or so, and my legs are complaining about that much running.

I think a running commute is out of the question for me ;).

Though I did oversleep this morning and miss my run, so I brought my shoes/clothes and made up for my missed morning run during my lunch-hour (I run mon./wed./fri. but I do a wed. night mountain bike ride, so if I wanna get the wed. run in I hafta run in the morning before work.). Does running *at* work count?

-Trevor

My commute is 15 miles. That would be more than a marathon just to get to work and back.

I recently started running 3x/week. A whopping 3 miles or so, and my legs are complaining about that much running.

I think a running commute is out of the question for me ;).

Though I did oversleep this morning and miss my run, so I brought my shoes/clothes and made up for my missed morning run during my lunch-hour (I run mon./wed./fri. but I do a wed. night mountain bike ride, so if I wanna get the wed. run in I hafta run in the morning before work.). Does running *at* work count?

-Trevor

How does that look to my boss?

1. Come in at 9:45 AM
2. Take a shower, then atually sit at the desk at 10:00 AM
3. Take a lunch run at 12:00 noon, back at 12:30 PM
4. Take another shower at 12:35 then eat lunch until 1:00 PM
5. Leave at 7:00 PM

But I can see that a lunch run will make you energized for the whole afternoon.

When you set out to run to work, then you HAVE to run. Lunch run is a choice demanding strong will to keep it up. Once I am conditioned to run 9 miles, and start to run to work, then my brain tells me that I am going to work; it's not running for the sake of running. But at the same time I am going to run for fitness. You see, the whole running/biking commute thing is kind of trick your mind to think that you are having a vacation doing biking/running every day instead of going to work every day and at the same time your having to work propels you to run and bike. They work on each other like a magic.

Bike commute makes me feel that I have accomplished something everyday early in the day and at the end of the day, when I get home I feel fresh and ready to do whatever I have to do without wanting to take a nap. Psychologically, it has worked great for me. And if I can do the same with running commute and finally can run a marathon; wow! I am the top 5%? of all the people who can ever run a marathon. Great achievement, isn't it.

Well I'm not getting it (not a first). If you need to carry stuff, running is very impratical compared to biking. If it's a workout you're after, why not go for a run at lunch. I used to love my lunch time runs -- just shoes and shorts. I wish I still had that situation. I would ride to/from, and run every lunch.


Just need the motivation to run. I like to combine mutiple goals in one action. I will not carry stuff running commute. I am thinking about training for marathon ... A real test of my will.

Vintage: It's certainly a good idea to build running base slowly. Here's a link to some good schedules to provide a starting point: http://www.teamoregon.com/publications/

Scroll to Online Publications/Training Programs for suggested training programs.

As for me, I decided to embark a little early...I'll be running home tonight, riding tomorrow and running back on Friday (my wife agreed to pick me up at the 10 mile mark until I lengthen out to 12.5 in a month) so I'll report back my first experiences after this week.


If you can do that, you might as well go on to do the marathon. That goal starts to take shape in my mind. Looking forward to hearing your running experience.

I need to do more cross-training, obviously. It wouldn't faze me at all to ride 30 miles to a shop, but I can't see myself making the 3-mile run to class without a 5-minute breather in the middle.

Then again, I just ran a mile for the first time in my life about 3 weeks ago.

I am not riding my bike to work on Friday. In the past I always felt something is missing.
This morning I ran 3 miles and it felt very good. I will do the morning running on Friday, Saturday and Sunday to put in enough miles to prepare for the running commute.

On days I bike commute, I can't run because I pedel pretty hard and get sore muscles.

Well I'm not getting it (not a first). If you need to carry stuff, running is very impratical compared to biking. If it's a workout you're after, why not go for a run at lunch. I used to love my lunch time runs -- just shoes and shorts. I wish I still had that situation. I would ride to/from, and run every lunch.

I do run at lunch -- anywhere from 4-8 miles on the shorter days. In fact, I run every single day. But, my training program will soon require two 12 mile runs during the work week (Wednesday/Friday), and 16-20 mile runs on Sunday (no problem for time, a day off). Since the 12 mile runs will be run at a moderate pace, I will require from an hour and 40 minutes, to an hour and 50 minutes. It gets hard to justify 2 hour lunches twice a week to my employer. It also gets hard to justify a 40-50 minute commute home, then a 2 hour run after work to my wife. The compromise is to scrap two bike rides, and combine the commute with a run.

Anyway, Vintage, I might recommend getting beyond a 9 mile run before attempting to run the same distance with a pack. Maybe at least a 12 mile run or so. I would also recommend getting to about 30-35 base miles a week before trying it. And, of course, try to pack lightly and progress slowly.

I currently run 50 miles a week. My first run home this last Wednesday was pretty routine. I only toted the backpack with a light set of clothing, phone, wallet, keys, etc. Small stuff, and the 10 mile (remember, my wife was picking me up at the 10 mile mark until my schedule calls for 12) run was a slight bit slower than normal, but unremarkable. But, since no good strategy for shortening the Friday run to work arose, I just decided to cut back a bit on Thursday/Saturday and just tackle the whole 12.5 miles to work (keep in mind, I run a lot and already routinely run 12-15 miles on Sunday). The pack was a bit heavier this morning because I carried lunch and snacks (I eat a considerabe amount during the day). Granted, my legs are normally a bit fatigued by the end of a long Friday run, but this was exceptional in that I was moving about 20 seconds a mile slower than Wednesday and I felt my normal "12 mile" fatigue around mile 9 and still had 3.5 to go. I finished the run in fine shape and I'm certain I can spin home, but the run did take a toll. I just want you to prepare your body well if you're going to pack anything.

Good luck with your efforts.

If you can do that, you might as well go on to do the marathon. That goal starts to take shape in my mind. Looking forward to hearing your running experience.

I ran my first on October 9, this year. I qualified for Boston and have already signed up for that too :) I am intensifying my training in order to try for an even better time in April.

I do run at lunch -- anywhere from 4-8 miles on the shorter days. In fact, I run every single day. But, my training program will soon require two 12 mile runs during the work week (Wednesday/Friday), and 16-20 mile runs on Sunday (no problem for time, a day off). Since the 12 mile runs will be run at a moderate pace, I will require from an hour and 40 minutes, to an hour and 50 minutes. It gets hard to justify 2 hour lunches twice a week to my employer. It also gets hard to justify a 40-50 minute commute home, then a 2 hour run after work to my wife. The compromise is to scrap two bike rides, and combine the commute with a run.

Anyway, Vintage, I might recommend getting beyond a 9 mile run before attempting to run the same distance with a pack. Maybe at least a 12 mile run or so. I would also recommend getting to about 30-35 base miles a week before trying it. And, of course, try to pack lightly and progress slowly.

I currently run 50 miles a week. My first run home this last Wednesday was pretty routine. I only toted the backpack with a light set of clothing, phone, wallet, keys, etc. Small stuff, and the 10 mile (remember, my wife was picking me up at the 10 mile mark until my schedule calls for 12) run was a slight bit slower than normal, but unremarkable. But, since no good strategy for shortening the Friday run to work arose, I just decided to cut back a bit on Thursday/Saturday and just tackle the whole 12.5 miles to work (keep in mind, I run a lot and already routinely run 12-15 miles on Sunday). The pack was a bit heavier this morning because I carried lunch and snacks (I eat a considerabe amount during the day). Granted, my legs are normally a bit fatigued by the end of a long Friday run, but this was exceptional in that I was moving about 20 seconds a mile slower than Wednesday and I felt my normal "12 mile" fatigue around mile 9 and still had 3.5 to go. I finished the run in fine shape and I'm certain I can spin home, but the run did take a toll. I just want you to prepare your body well if you're going to pack anything.

Good luck with your efforts.

Endurance has always been my weakness. I am motivated by being able to cycle 18 miles everyday for a month and I do notice the improvement on my endurance. I am having a little bit confidence in myself now. It feels great that I am doing better at an older age than I was young. It makes me think that I am not a sinking ship as people tend to think themselves when they are getting older. Thanks for the advice and everything.

I ran my first on October 9, this year. I qualified for Boston and have already signed up for that too :) I am intensifying my training in order to try for an even better time in April.

WOW! That's really a great accomplishment. I have never dreamed about running a marathon. But now, I have that in my mind. It's great that you can put your training for marathon into your daily commute.

Do you use any kind of special running watch to record your distance and time?

I don't know if I am overtrained, but my intensity might not be that high.

Here is my schedule (incoporated into commuting)

Monday - Thursday Biking 18 miles each day
Friday: 3 miles in 30 min
Sat: 4-6 miles
Sun: 3 miles

For me all the runs are a mix of run and walk, nothing pushy. Is that considered hard or easy? I understand that we need a hard/easy cycle to improve.


Following is a trithlon training schedule:

A triathlon training schedule

Tuesday, April 01, 2003

The following schedule developed by local triathletes Deb Weaver and Lauren Henzler is merely a guide and should be adjusted to your lifestyle. For example, a rest day other than Monday may fit better.

If you're strong in one area (such as already running 20 miles a week) maintain that distance and work more on swimming or biking. Do what's comfortable and possible. The trainers do recommend a doctor's clearance if necessary.

Week 1 (April 1-7)

Tuesday and Friday: Swimming

Begin with a 5-minute continuous warm-up (your choice of stroke). Then swim 10 50-yard laps with 20 to 40 seconds recovery between. The entire workout should be at low intensity. One longer swim (15 50-yard laps with a 5-minute cool down) can be substituted for the first few weeks.

Wednesday and Saturday: Running

Ease into running to reduce risk of injury. The objective is not distance, but time (walk if you need to). Run 15 minutes on both days.

Thursday and Sunday: Bicycling

The objective of your first few weeks of bike training is to build your aerobic base. Workouts are not for distance, but time. Complete a 20-minute easy ride on Thursday and 30-minute easy ride on Sunday.

Take Monday off

Week 2 (April 8-14)

Tuesday and Friday: Swimming

5-minute warm-up. Swim 14 50-yard laps with 20 to 30 seconds recovery between. Low intensity.

Wednesday and Saturday: Running

Run or walk 15 minutes on Wednesday and 20 minutes on Saturday.

Thursday and Sunday: Bicycling

30-minute easy ride on Thursday and 30-minute easy ride on Sunday.

Take Monday off

Week 3 (April 15-21)

Tuesday and Friday: Swimming

5-minute warm-up. Swim 10 75-yard laps with 30 to 40 seconds recovery between. Low intensity.

Wednesday and Saturday: Running

Run or walk 20 minutes on both days.

Thursday and Sunday: Bicycling

30-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday.

Take Monday off

Week 4 (April 22-28)

Tuesday and Friday: Swimming

5-minute warm-up. Swim 12 75-yard laps with 30 to 40 seconds recovery between. Medium intensity.

Wednesday and Saturday: Running

Run or walk 20 minutes on Wednesday and 25 minutes Saturday.

Thursday and Sunday: Bicycling

40-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday.

Take Monday off

Hard or Easy is determined by pace and distance combined with your ability. A slow pace, but very long distance is considered hard, as is a very fast pace for a moderate distance. A hard/easy cycle for running a moderate pace would be 3 miles one day, then 6 the next, followed by 3, much like what you've described. You should aim for a pace where you can converse during your entire run.

Since you aren't able to yet run the full mileage you seek, you may want to start at 2 miles until you can run the full distance, then just increase a mile per week.

As for timing/distance. I just use a stopwatch feature of my wristwatch and I know the distances based on my bike computer/mental note or trail markers.