fcastle

I am competing in my first sprint tri in 3 weeks time with a buddy who did a spint tri last year. We are about equal on swimming (both very mediocre), I am faster on a bike (this leg is a non-issue for me), and he is the faster runner. I am 32 years old, 6'4, 225lb, and have NEVER been a good runner and, as a result, have not done much running during my life (which is probably why I am not a good runner - I know - self-fulfilling prophesy). Anyway, I have been running lately, doing some intervals and longer runs to get ready for the 4 miles I need to do on the upcoming sprint. If I had to do the tri tomorrow, I think my run would average 11 or so minutes per mile.

My question is - does anyone have any advice on some good running workouts for the next couple weeks to include how much running per week so that I can be as swift as possible or at least in as little pain as possible come race day? Obviously I understand I will not be shaving my times down to 8 min miles or anything, but just hoping for a little help. My buddy and I are going to compete together the whole way (do other people do it that way with buddies of similar skill?) and I would rather be a small anchor than a bigger one.

Thanks and I am starting to get nervous dang it!

^*^BATMAN^*^

Start brick trainign immediatly.

Do a long bike ride(40km ish) then immediatly after(aslong as it take to put on running shoes) and run 5km.

Do this about twice a week, in you last week before the race, make sure you taper into the race.

This will help your run off the bike, make your legs get used to the transition.
Do you ride with a bike computer? does it have cadence?
For the last 2-3km of the bike leg, you should be spinning to help flush the lactic acid out of your legs to make them as fresh as possible for the run.

Baggsy

I totally agree with Batman. Running is one thing, running after a hard ride is another. I would try to brick off the bike onto a gradual uphill for training, as it will accustome your legs to the transition, with the race hopefully not transitioning into a wicked uphill. It really helps to cool off on the end of the bike leg, but race day try not to get too caught up in the end of the ride, which is hard not to do. Work on relaxing on the run. My upper body starts tensing when I fatigue and I have to watch to stay relaxed. Work on running farther than the race to ensure you finish easily, and watch to stay hydrated coming into the run. Don't chase the first spandex fanny that passes you, eyes on the horizon. Don't worry about getting passed, especially if their is team entries. Stick with your pace, and don't worry if you feel like it's slow. Work on just finishing and use it as a learning experience, and believe me, it will be! But no greater feeling exists as that of finally crossing the finish line...

jennings780

Buy the book ChiRunning by Danny Dryer.
Read it.
Do the drills and the techniques.
You will find that you run easier, without pain and faster.

I used to run about 9 minute miles when I would run over about 3 miles.
I now run, at an easy pace, 7:30 minute miles for 6 or 7 miles. In my first tri this past Sunday I ran 5 miles in 37:13 after biking. The run was nice and easy. The next tri I am going to push it more.

ChiRunning works. You will love it.

MHR

The key to speed in running is Intervals. I do this prior to every marathon I run, and I run about 3 marathons each year.
HOW TO:
After a good 1-2 mile warm-up (easy jogging around the track)
Go to the track and run 4-5 x 800's (2 laps around the track at a bit faster than your 5k pace)
RECOVERY: Inbetween each 800 (at speed) run a 400
The following week "add 1 additional 800"

you do this for several weeks till you get to 9 or 10 x 800, so you should plan your speed work working backward from your race date - and ending your speed work about 10 days prior to your key race.

fcastle

Thanks for all the advice. My buddy and I actually have done a few bricks already, if by "bricks" you basically mean doing two or more exericises right after each other like in a duo or tri. I do have a bike computer with cadence and will remember the advice about spinning prior to the run. I know I will be passed on the run at least and it will be frustrating, but at this point I am looking at completing this thing! The race course is supposedly very flat.

Thanks again!

fcastle

nm