The nice thing with the Ottawa/Sportstats one is that it’s on a no-stop/crossing/lights course. The bad thing is the start/finish, which is basically facing their window, you get detected, and ooops the timer has started.
The best way i found to do this is doubling up on easier/shorter bike rides.
Im doing a tri program. Im running mostly every day.
This week the pool was closed due to Memorial Day in the US. But i did a 50 min recovery run (145 bpm)
Yesterday i went to the pool and did a ride.
Today was pool and a short run wo (6x1 min R total 45 min running)
Tomorrow is 75 min on the bike (cumberland) and a 30 min brick (Easy/moderate so I would run under 157 bpm)
Friday is Swim and Run (65min Easy/Moderate)
Saturday I have glassy (i will probably suffer a lot here)
Sunday is 2:15 ride and 42 min run.
Mostly every week is like that… 4 rides and 4 runs.
You just need to be careful not to over do the runs. Avoid Threshold running at least 2 days before a sweet spot. Otherwise you might not be recovered enough.
I do most of my wo in the morning. I usually wake up early (4:30 to 5 am) do start
Florida tough me no to workout in the afternoons.
I’ve been doing a Scientific Triathlon plan for the last month, and I’ve really enjoyed it. No swimming for me at the moment, and the plan works out to be ~5 hours running (for me, and it’s mostly easy running on the plan, this is ~30 miles/week with actual completion being ~4.5 hours/week), and ~9 hours on the bike.
A little background: I’ve done triathlons on and off for several years, but I’ve never really “trained” for running, at all. I’d guess my biggest consistent weeks, prior to now, were in the range of 6-9 miles/week. On that training, I managed 1:48 in a HIM run off a ~2:30 bike (which was ROUGH). However, at that time, I’d do pretty much all of the running hard, with an additional 15-20 hours of riding each week, so this is a big shift in focus. I’m starting week 4 now, and I do feel good, but I definitely haven’t adjusted to the mileage yet. My main goal is Ironman Texas in October (hopefully…), but my sub-goals are going under20 minutes for 5k (currently, my PR is 20:26, so I’m confident in this one), and then sub-40 minutes on 10k once I’ve got the 5k done.
I’d love to get some feedback from those of you with experience in running/triathlon, particularly with how long it takes to adapt to a more run focused training load, and maybe your own experience with how much faster you’ve been able to get with running while riding good volume, too. Anybody care to share?
Edit: I found TR’s triathlon plan running to be more intensity than I can handle, and from my history, I expect volume is going to be the best method for me to get fast, anyway. I generally import the bike workouts (largely easy volume with a lot of low cadence in Z2) to TR.
Yes. Sons days I ride in the am and run later. Other days I switch. Depends on how hard the ride is.
When I was working from home, I would work a while then exercise. Now that I am back in the office things are getting more complicated. Add that the pool is open and life just went blewy.
My runs do not have intensity in them. I can’t handle TR intensity and hard runs. I simply go for time. I figure this is a nice base period.
How do people fuel when running? I find myself only fuelling longer stuff and I do it with Gels which is not cheap
I never found you needed to do a lot different fuel wise for running. When I ran marathons up until 2017 (2:47 pb - and usually sub 2:50 at VLM) I found that I needed 6 20+ mile long runs to get fit. That was usually 3 x 21-22mile long runs@ about 7:10 mile pace (2hrs 40ish) - they were just fuelled on a big bowl of porridge 500mls of energy drink just before the start and that’s it. 2 x fast finish long runs - 15 miles easy@7:30 pace - last 5 @MP - 6:20pace. Fuelled the same way. Plus one flat out 20 mile road race end of February (same event every year) - fuelled that with 4 x SIS isotonic gels to practice drinking on the run - That was usually 2:03 - 2:05 depending on conditions so 6:10 mile pace…that needs fuelling your burning way more carbs running flat out. Couple of points 1/ VLM is in April so all training done in winter so dehydration less of an issue in the UK than if you are training somewhere warm. 2/ I can drink anything - VLM supplies Lucozade sport at aid stations and used to drink it once a year and I never had stomach issues - even mixing and matching with SIS/H5/Wiggle energy drinks. But you don’t need to over fuel…especially as unlike cycling …er there is nowhere to put it! 
Usually only my long runs over 80 mins (2x23g carbs per hour) and race/simulation runs (3-4x23g carbs per hour).
I try to have at least 200 cals before the run, so I usually OK without gels.
When i was just running i would do about a gel about every 6 miles. I would do more if it was a MP run.
Now days is mostly easy on the LR, so can get away with not taking anything if is under 90 minutes.
At that point i do 1 gel at 50 minute mark.
To me… hydration is the thing i failed the most at. I need to drink more water…
Nothing. I run first thing in the morning, and most of my workouts are 45 min (high-intensity intervals) to 75 mins (longer endurance stuff), so no real need while I’m running. I’ll eat a snack before going to bed in the evening, maybe. This is for 10k training, it was similar for half-marathon even though the longer workouts stretched to 90 mins or so.
So you’re just waking up and out the door? Maybe it’s just my lack of fitness. I could ride a 60 min session, just cruising, while fasted, but running only 30-40 min, if I wake up and head out I feel awful. But I really don’t want to wake up at 5 to eat, go back to bed, and run at 7. That seems like a lot for just a weekday morning run.
You get used to it. I wake up between 4-5am depending on the day and go for a 10 mile run. I’m out the door 20 min after waking up. The first couple of miles are slow as I warmup. If I do some sort of speed work (which is not very often in the Texas summer) I may grab a couple of handfuls of cereal.
5:15 up, 5:40 out the door.
Up around 4am then out the door w/in 1hr. Typically, I’ll have a sllice of toast w/PB and cup of coffee about 10min after waking. If I skip the toast and coffee, I’m out the door 20-30min after waking. Same routine whether it is a 30min run or 2hr run.Either way, the first 2-3km are typically slow, then body starts to warm up and loosen up.
If you make it a habit, you will get used to it.
The only time I fuel are long (18-21 miles) while in marathon training. When not in marathon training I dont take in anything… Runs will vary from 45-90 minutes. From easy Z2 to 10x5 mins at threshold pace.
For the long marathon runs i’ve done gels, fig bars and just now trying muarten.
I did a 2 hr run on the treadmill with one bottle of 160 and two gels. Felt great.
I’m pretty much restricted to 3 runs a week (and 3 rides a week with 1 rest day, my schedule doesn’t really allow 2 workouts a day). I need to improve my run (current 5k PB of 18:54 at a weight of 162lb) and currently do 2 ‘quality workouts’ a week and one longer run - following Jack Daniels running plan (5/10k plan).
Made good progress but think need to add more volume (plan has these 3 workouts a week plus 3 more ‘easy runs’). …
What do people think about adding on am extra (say) 15 mins of easy pace onto the end of the 2 quality sessions. These quality workouts usually last around 55-60 mins with warm up and cool down included…so adding 15 mins of extra volume in theory would add an extra 25% time to these workouts and doing this could add an extra 15-20% volume and mileage to the week.
I know TR recommend this sort of stuff on the bike (add extra z2 time onto the cool down if you have time), and I can’t see much downside for running either but wanted to know what people thought?
I would not extend the runs like that if you are trying to get stronger in / for running. Running is very hard on the body (compared to cycling). The additional volume needs to be spread out so your body can adapt to the stresses, and you reduce the risk of injury. Just adding 25% onto already fatigued system(s) is asking for trouble.
In a similar boat (doing same program, but with a 10k target, significantly slower than you…), doing 3 running workouts per week, so restricting myself to the quality workouts. Adding some easy (E) volume to the 3 quality workouts is indeed a good idea. Don’t hesitate to tack some up at the beginning - a quality session can even be better if you have a 20-30 min of E-pace at the beginning.
Yes, both replies say opposite things - but both good points. Personally I’d rather add volume to END of quality workout rather than start to avoid risk of potentially impacting the intensity/quality of the main focus of the workout, but certainly for the more tempo/threshold type runs can see benefit of a bit more volume/fatigue before main sets.
I’m terms of negatives, totally agree need to be careful about injury/impact…but can’t see another way really to add volume without extending these workouts. If I could turn 2x60 mins and 1x75mins into 2x75 mins and 1x80mins then have an 18% volume rise (all easy) with not much time impact really…but question clearly is can I recover enough and stay injury free…? Guess never know until I try?!?
This is the exact plan I’m doing too. The 10k plan (it’s a 5k and 10k plan) and just doing Q1 (which is a longer run) and Q2 and Q3 workouts. Seems v good plan and mobile app (is free to download and use if not got it) makes working out all paces v easy! Really like the plan, how are you finding it?
Don’t forget the famous JD quote: “Remember that E days are used to accumulate your weekly mileage goals and can be a day off if needed”. This means two things: it’s not essential to run every day; and mileage goals are important in developing overall running performance.