in case anyone want to join the swimming conversation and support group!
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That sounds like a really good idea.
I was pretty psyched to be able to breath out of my nose underwater today - that’s where I’m at with swimming…
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The idea of slowing down resonates. I feel very rushed at the moment, like there isn’t any flow to my movement. I need some cues to work with ideally.
This is where I’ll be spending my free time from now on!
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swimming is hard man…
Ive been trying for years and I still terrible at it.
I take some pride that although I get out almost last of the water, I can ride and run with the best of the local field…
Usually ending with a top 5-10 bike and top 5 run.
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This will be me.
Survive the swim and then enjoy the rest!
Writing that 
makes me think though, the way I’m thinking about it and framing things is all wrong!
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I mean, is it?
I learned the free style stroke when I was 33, and really learned how to do it right when I was 35. And then it took 3 years to be able to swim somewhat comfortable. It’s hard man.
Getting better at swimming is important, but we are not pros and if passing fast swimmers on your bike and run is what will keep you coming back to races, so be it
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That’s a really good point.
I’m excited to get into swimming more after taking the Duathlon option for the past few years!
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I really like UltrAspire vests, I have the Alpha 4.0 Race Vest. I think it’s been updated, but a great hydration vest. No bounce and holds plenty of stuff.
Walks into the Running Thread to find talk of swimming, double checks title to make sure I didn’t make a mistake. Okay proceed.
Stumbled in here in desperate search of some guidance or encouragement from more advanced runners. I do mostly short course triathlon stuff so my race experience is a steady stream of 5ks with the occasional 10k. It seems like I have been in a rut of running around 19:30 for my 5k for the past two years. Up until this point, I use TR to create a tri plan, and then replace the runs with runs from the 80/20 Triathlon book. With that said, my bike has always been my weakest, so running has taken the back seat and long runs are often swapped for long rides. Some weeks I am only looking at 5-10 miles of running.
With that said, I have 80/20 running book on its way to my mailbox in hope that I can focus on running this fall and be comfortably running in the 18s fairly soon. Obviously the first step is going to be gradually increasing mileage, hoping to get up to the 30-35 miles per week range.
Anyone have any other suggestions or recommendations? Thanks in advance.
Edit: Also does anyone have a running light (whether it be vest or headlamp) that they recommend? Mine died in under a month.
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I had a black diamond running light. The light was ALMOST perfect. Biggest issue, not really water proof, but water resistant. HUGE difference. My light died 3 times before warranty ran over. I loved that it had a blinking light on the back! Sadly, i cant recommend.
Now, I have an older version of this one
it was less expensive when i got it about 2 years ago. The battery can be replace and the thing doesnt get corroded with sweat or rain…
also battery last a long time because is adaptive…
https://www.amazon.com/PETZL-REACTIK-Headlamp-Bluetooth-Enabled/dp/B01JSKOQOS
The new one seems to be brighter and like $25 more expensive.
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Best of luck. Striking a balance between cycling and running is hard.
Just 2 years ago, I could go run an 18:30 5k any day.
under 6 mpm would be my normal mile repeats.
Did a 1:22 half (about 6:15 pace)…
NOW
This morining i did a 2 mile TT.
At the end I wanted to die. HR was through the roof (190s). My legs were dead.
pace…6:38. This was an all out 2 mile. I had nothing left at the end (well… maybe a bit if it was a race, but you get it).
So sad for me!
Hope you can strike a balance. I know it can be done. I just haven’t found it myself!
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I have been using a 2 liter Nathan for years now and it has treated me well. Does everything I want minus carrying trekking poles. My GF and I were picking up new shoes recently and by luck found Amphipod vests on the clearance rack, one in her size and one in mine, so we grabbed them since they looked good. I have only used it once and I liked it, she has used it a few times and really likes it.
But in reality, best bet is to go try some on and see what fits and what has the features you want. I’ll probably use my Nathan more on the MTB for big rides, the Amphipod for distance training runs.
But I use a handheld for anything I don’t need a pack for. I haven’t used a hip/waste system in about a decade, they just bounce too much.
Kogalla
I think there are many variables depending on where your run is at, but also the other disciplines. I have been going through a variety of protocols each quarter or so to see what fits and what works for me - you could do the same. A specific running coach would probably be ideal.
I disagree with this. A run specific coach will not necessarily know the need of a tri athlete.
A tri coach can probably guide you on a run skewed training (where you might gain on your running while sacrificing some cycling power, but not losing all power).
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Garmin McMillan Speed Repeat paces.
I’m using the Garmin Coach adaptive run plans and some of the paces it’s asking of me have been unachievable so I’m pondering tomorrow’s workout and looking for a sanity check?
Context: 5k PB 23:15 or 4:39/km
Ive got 6x1min @4:18-4:30/km this I think is achievable/beneficial in a Vo2max way, then 6x30s @3:41-3:53/km “fast but not sprinting”. I’m not so sure about these, I think I will have to sprint to get that fast and I’m not convinced that is beneficial. I mean they’re only 30s so…?
You can do this man!
As long as you have enough recovery… its only 30s as you say.
I think you will be able to hit that pace based on the 5k pb but it will be damned hard work. The one thing I would make myself remember is form. Run fast but don’t chase the specific pace to the detriment of form.
I spent a number of years trying to hit what I thought were fast repeats but I was wasting a whole heap of time and energy on not putting all my energy into going forwards and I was all over the shop. Once I concentrated on getting everything going in the same direction while going fast I actually started to go fast. I did a set of 1 minute repeats on a twisty course around a grassy park at around 3:20-30/km pace the other day and really surprised myself.
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- climbs out of a dark cave *
So i’m running again! lol
Races are back on in september (we got the confirmation first week of august) so i’m doing 2 tris in sept
So… i haven’t had a proper new pair of cushy runners in YEARS. Last pair i bought were nike free 3.0 about 7 years ago and i’ve got minimalist since (barefoot shoes, zero drop, very low stack height like vibrams, merrell vapour glove, earth runners, etc).
I decided i was gonna mix it up and re-add some cushyness to my life and started shopping around,
I landed on the Altra Escalante 2.5 but man, those “bounce back plushy” shoes for a lack of better terminology are SO WEIRD. Like the fuelcell tech in New balance shoes is just mind blowing to me lol.
So i’ve gotten about 2 runs in the Escalantes and i run faster in them at same heart rate… so i might be using them when i race, i’ll use them maybe twice a week and keep the minimal stuff for the rest of the week.
It’s so nice though to have a cushy shoe that has enough space in the toe box.
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Any of you follow a polarized heart rate running plan? My problem is I have to practically do intermittent jog/walk to keep my heart rate under 75% for my easy runs. I’m 53 years old, 5’10" and weigh about 175 pounds and the max heart rate I’ve seen this year is 167 so 75% of that would be 125bpm. Any advice for polarized run training for my easy runs?