Goku

Hello all,

Let me just start by saying I think triathletes are awesome. I haven't done any triathlons yet but intend on doing it. Probably will enter my first event sometime next year. I run and have recently started taking swimming to improve my technique for the triathlon and entered my first ever run a few weeks ago. It was a half marathon. I have sort of been inactive for the last couple of years and decided that the only real way to get back in shape and lose all the weight I've gained would be by participating in competitions. It is really cold here in Montreal and I've even trained in -23 degree celsius weather. On top of that, I've only been training for the last 2.5 months. Now for my question. I didn't do too well on the run. Since it was my first run, I was happy with the results, ie finishing the race and not placing last. I did a time of 2:43 (not too good by your standards but I want to train harder). What I find odd was my heart rate. From the start of the race, it hit 170 bpm which I found odd. And throughout the race it averaged around 180. I don't usually go this high. I train at around 155 bpm. And towards the end it even hit 195. I think it was because I was feeling a rush and my heart rate wouldn't go down. I also know that I should never have gone that high. Trust me, I was only shooting for 170 tops but it just wouldn't go down. I thought it was a hrm malfunction but when I took my heart rate after the race, it was on the ball. Also worth mentioning, I was only working towards building base miles so I haven't done any interval training, fartleks etc.. Only recovery and long runs. In any case, by the end of summer I want to bring my run time down to approx 2:15. Is that at all possible? I can only run 3 times a week or my knees start to hurt. Even though I run 3 times a week, I still go to the gym 2-3 times a week as well. Do I have to run 5 times a week to really improve my run time to 2:15? Also, I'm not sure if it is important, but I am 30 years of age..
I ask you triathletes because I noticed that the best runners there were the triathletes. It blew my mind how fast and in shape the triathletes were...

Sprocket Man

I can think of a couple of possible explanations -
1. It's possible that you were overtrained and did not taper enough. Sometimes when I've been training really hard, I'll get out the door and my heart rate will go into zone 5 although my pace is slow. This is a signal that I need to get some rest or risk burning out.

2. It's also possible that in the heat of the moment during the race, you are going much faster than you normally go in practice and therefore your HR is very high. I know that when I race, even without much effort I find myself running much faster without as much perceived effort because the "adrenaline" of the moment.

Regarding running 3 times a week - sure, you can do it and still see improvements. When you first start running, the improvements come by leaps and bounds. The faster you get, the harder you have to work to make smaller improvements. But if you're asking if you can go from 2:43 to 2:15 on 3 days a week - I have no idea. But if you're running only 3 days a week, make sure 1 run is a long run (10+ miles if your body can handle it) and 1 run is an interval/fartlek run.

I don't know how much you weigh, but if you're large, losing some weight will help improve the condition in your knee and you'll speed up tremendously. And don't be cheap when it comes to buying shoes. I used to buy the $45 special shoes that I'd get on sale at Sports Authority, but I got injured frequently. Now I buy New Balance 992s, which at $120/pair are kind of pricey. But ever since I started using the 992s, I have been able to significantly increase my mileage and I don't get injured as frequently as I used to.

brock1234

3 times a week would be ok, I think any training will give you improvements pretty quick down to about the 1hr 45'ish mark.

What sort of duration do you run for?

Personally, I think the best and quckiest way to get into running shape is simply a consistant training program. Meaning your better off going for 5 30mins runs a week than going for 2-3 1hr runs. Maybe squeeze smaller runs into your lunch break or something?

Mark.

Goku

Hey guys,

Thanks for the tips, I really appreciate them. Well lately, I run 3 times a week along with swimming twice a week and I hit the gym twice a week. No biking yet as I'm not ready to put a lot of money down on a bike. So basically I train 5-6 days a week. On top of that, I plan to run a 10k mid-summer as a mini goal in preparation for a half marathon run in august/september. I've only started doing tempo runs for about 2-3 weeks now and I do think there is already an improvment in my pace at a given heart rate. Oh and regarding how long I run, that depends. Right now my pace is about 7:20/km pace. And my long run on the weekend starts at about 12k. During the week I have a 5k and an 8k FYI. Thanks for the tips guys!

james57

Happy to see your commitment .. and congrats for the half marathon .. now -23 was not all winter, especially this year, I even recall doing two 15 km training run in mid Jan at +10. If you want to improve, do your std training schedule with at least one long run per week (1-2 hrs) and start racing a few 5 & 10 km. The "circuit endurance" is a good place to start, in fact they have a race in two days in Lasalle, I"ll be there. There is also a half-marathon in a month or so at ile St Helene .. and if you want to start some tris or dus look at sportriple, they have a few interesting races ..

Goku

Oh finally someone from Montreal answering! Thanks alot. I appreciate the time you spent to respond to the thread... I actually have a few more quesions for you..

1) What would be the purpose of entering all these events? Currently, I have a single event in mind. The half marathon coming up in fall. I do plan to run one 10k run mid-summer but isn't running too many events a little too much? I have a certain training schedule and distance to run for the weekends along with target heartrates to respect. Wouldn't running in many events at a race pace affect my training schedule? For ex. say my target heart for my weekend long runs is about 152-168. Racing for an event at a 10k pace would actually be higher than that and make me require recovery time cutting into my running schedule. Isn't this a bad idea?
2) Where do you train for biking in Mtl? There are too many pot holes and I'm wondering where most triathloners train.
3) Right now I'm training at the local YMCA pool for my swimming. Do you practice in the open water? If so, where did you practice?
4) Last but not least, did you join any triathlon teams in Montreal? Do you have any suggestions as to what would be a good team/club I can train with keeping in mind I am just a beginner?

Thanks alot in advance!

james57

1/ entering a few races (2-3) will not have a negative impact on your training schedule, just adapt by removing a training run... the idea to enter a few races is to remove the racing butterflies you may have .. gets you use to it and you will feel more relaxed and find your routine. a good hard 5km is no different than a short interval you would do anyway..
2/ Biking in Mtl .. yes you need to avoid the potholes so Hills .. go to the Mount Royal or Westmount (mount pleasant street and go up to summit circle a few times.. that should do the trick), flats and TT go either on the circuit Gilles Villeneuve early in the morning or go to the Estacade and do a few 10 KM TT.. or simply go the lachine Canal but beware of the tourits..
3/ swiming .. no idea, I race duathlon.. I hate cold water
4/ the two clubs I usually hear about are McGill and Antilope.. I am sure you can google them