HIM goal for 45 year old Clydesdale
 

I can easily do the swim and the bike, but running is not, and never has been a strong part of my sports. Should I focus more of my time on running and less time on the other two? Percentages?

20% bike
30% swim
50% run

I know you don't know me or what my current times for anything are, and that is because I don't know. I don't want to compete in my age group, I want to complete the 70.3 in Kansas in 2010. That is my goal.

Any help would be greatly appreciated.

Currently I swim 1 to 1.5 miles Monday - Friday, but soon I will be lifeguarding two of those days to help out the other early morning swimmers.

I also bike from 20 - 40 miles 5 - 7 days a week.

Currently not running at all because of a foot pain while being on ladders all day.

I take it you have never done a triathlon before?

In my untrained opinion, you need to add at least two run sessions to your weekly routine and be sure to include a rest day in there as well. You have plenty of time to train but if the run is not a strength then you need to start adding it in and make it a priority. Running 13.1 miles will be tough on you if you don't get started now building up to it. And remember to run a half marathon you'll need to have longer training runs to prepare for the race. You can do it...you just need to get started.

Good luck.

My daughter's sport and school schedule would not allow for it, but she graduates high school this year, and she is not planning on playing softball this summer, so that is why I am putting this on my schedule. I am planning on doing two sprints and one olympic before then.

general consensus of pro's and coaches says 50% bike, a couple of swim practices per week and the rest running

I know I need to get my running better, and I will get to that point. Is there somewhere that I can go to find more information on the 50% bike, etc... information?

i got it from Triathlete's Complete Triathlon Book it's a pretty good resource.

I haven't gotten that book yet but I hear good things about it...so while I haven't read it...I recommend it...I guess.

Get some weight off before you start doing any serious running volume - the old joints will thank you for it.

I am planning on dropping 40 lbs before I do any long distances. I will keep everything under a 5k for now.

Having come from where you are, I feel strongly that the only way to improve your running is to run. Google "Maffetone Method" and check it out. It's a great way to build a base and to get started running while minimizing the risk of injury. It can be very frustrating at first (because you want to go faster) but stick with it.

Enjoy the journey. I was way too fat & out of shape in '04 and worked my way up to a HIM in '06. In '08, I finished IMAZ and this year I've completed 3 HIM's (Oceanside, Hawaii & Austin). NY Marathon this weekend...then my season is finally over.

Thanks. I will do some google searching later tonight, if I have the time. Great job on the transformation and the events you have done in 09!!!

Maffetone is the slower is better training by using a heart rate monitor. 180 - age with a + or - depending upon your fitness level. I haven't tried it, but I am skeptical.

Has anyone here done this method, and have data to back it up?

It seems to me that as I would run more, that my heart rate would be a little lower as I improved at the same pace, which is basically the same thing, but he is saying to run at a heart rate instead of a pace.

So, if I would jog at a heart rate of 135 continuously, I would start getting faster pace times, and hopefully increase the distances also.

It's basically training your body build a base while maximizing its aerobic potential. There's a lot to it. One of the benefits is that when you are done running, you feel like you could go out and do it again...versus being sore. It was very helpful for me in getting ready for IMAZ.

So you watch your heart rate as you work out to make sure that you are keeping your heart rate low enough?

Garmin Forerunner has an alarm function that can alert you if you are exceeding your target HR

I will look into my Garmin, and start reading more about this. Thank you!!!

I did a two mile run today and had to actually stop running (jog) to get my heart rate down under the mark but it took 1.25 miles to get to that point. I will wait another day to do this again. I plan on staying on a two mile work out every other day for this week and then add at least .5 miles next weekend.