And this will still be a major accomplishment!
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I learned something today that I already knew. 
Intellectually, I “knew” that most training runs should be easy runs, and that an “easy pace” is conversational. But since I run alone, that had never really been something I could evaluate, and I thought I was running slow/easy enough. Pace was 8:50-9:00/km, and HR was averaging 146-149, which is 78-80% of my max HR (186bpm).
This summer is the first time since 1990 I’ve run longer than 10K. And last week’s 12K felt HARD, much harder than it should have… so when prepping for today’s scheduled 15K run, I was concerned and a little nervous. 
I decided to run much slower in the hope that it would help me manage the longer distance. Pace was almost a full minute slower (9:50/km), and average HR was 140 (75% of max). Generally lower than that, but uphills spiked it (and I walked if it went past 148). Darned if I didn’t quietly chug-chug-chug my way through the 15K run. Huh.
I was really tired, both doing it and after finishing, but RPE was substantially lower than last week… and last week I walked about 4km out of the 12km, while today I only walked to keep HR down going uphill. Amazing what a 5% difference in HR does to RPE and fatigue! It really felt different.
So today I learned what I already knew: one of the most common mistakes of rookie runners is running their (our) training runs too fast. And from now on, my easy run HR is going to be 70-75% of max, no higher.
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Boston registration opens today.
Just submitted mine.
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The other characteristic of a “good” slow run for me is my ability to reduce HR quickly by slowing down just a little. I know by experience that if my HR keeps creeping up and can’t easily be reduced, I’m too fast and I was too fast so far in the run.
The other thing that helps is my watch being set to display HR, and nothing else than HR. Forget pace.
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When I’m running juuuust barely this side of a sixteen-minute mile, and people around me are walking faster than I am running, you’d be surprised how hard it is to slow down further.
I also value seeing pace on the watch (HR and pace), because I’m trying to learn roughly how the two correlate, and because sometimes I look down and my pace is much higher or lower than it should be, so it helps me make corrections before my HR gets hit too badly.
I agree that for most people, taking pace off the screen is probably a good idea. For me, the additional data of current pace is really helpful.
Has anyone seen specific run training for high BMI, experienced runners?
I’ve been searching for years and found nothing. It’s almost all for first time runners, run/walk and getting off the couch and ‘the weight will come off’ nonsense. FWIW I’ve been training triathlon for ten years, and finished eight Ironman events, so I’m no newbie. Regular run training plans don’t work, and my speed won’t scale to distance like all known methods expect.
Market opportunity? Maybe work with a coach you really like to produce such a thing and sell it, or at least give it away for the social-reputation value of having executed the project.
The book Younger Next Year which became a bunch of products and has been really successful is such a collaboration, between a patient and a doctor who write alternating chapters. First, I found the book interesting and useful; but also, I’d bet money that this was all the patient’s idea.
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Sorry if this should go in another thread, and this is not to meant to be any sort of judgment, just curiously asking. But those who are really into cycling/TR and also run, why do you still run?
I was a runner first, before getting into cycling, and I also lift as a primary activity, and I’ve found it hard to fit everything in as I ride more. I want to stick to my TR low volume plan as much as possible, and also do longer more challenging outdoor rides, while maintaining a 3xweek lifting program. I CAN fit in runs but 3 at most, and I question why I even keep running as I’m not training for anything and don’t plan to. The only thing that keeps me running is because it’s the most primal activity to me and it builds a certain strength/resilience that is unique to it, but it’s also the hardest activity on the body, at least in my experience.
I stopped racing bikes a long time ago. The running bit is a love hate thing. Love it cause it’s so simple and it feels so good when you’re run fit. Hate it cause it’s miserable when you’re not run fit, so best to keep some running going year round. For about the last 10yrs, it’s been bike focus until late summer, then start throwing in some runs before transitioning to mostly running for some Oct - Feb running events. Then the bike starts getting more time/love as the heat returns.
As for weight training, I don’t do full body workouts. I’ll split it up and keep the workouts short, typically doing 15-20min before dinner most days of the week. My cycling and running are always at o’dark thirty.
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The tl;dr is that I like running more than I like cycling. I love running for the hell of it. I like cycling because I like trying to win, and I’m ironically a more competitive cyclist/triathlete than I am a standalone runner. (Also don’t love running the kind of mileage our other uni runners do, so the bike is helpful on that front.)
If performance wasn’t a factor for me, I’d run track, sell my road bike, and ride exclusively freestyle BMX. I’ll probably do that when I’m old, and look even weirder doing it.
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Anyone else going in for it? I’m still on the fence about going due to the high cost of travel. I also have Kona on the books for next October so money will be flying out the door for that too. 
I’ve struggled to find a qualifying event (for 2025, in the UK)
Why run at all?
It’s simple and efficient, it’s good for your head as well as your body.
Its something I think a grown adult should be able to do 30-60mins with relative ease
From a fitness point of view, it’s load bearing
From a cycling point of view it’s good cross training, variety and much harder than cycling
If you can’t cycle for some reason, you can probably run instead
If I was a pure cyclist in season, I would likely only run once per week and lift heavy once per week. A TR plan plus club rides is a solid week in itself.
Moving to specifically personal reasons, I am a decent cyclist but not good at running. I see that as a challenge, which drives me.
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Adding to what’s already been said, running works the entire body. For those who are aware of the need to age gracefully (maintain stability and range of motion as you age), running keeps all of your small stabilizer muscles working, especially but not exclusively those in the ankles, legs, and hips. The impact also tells your body that you need good bone density and will help prevent osteoporosis.
The simplicity of “I just need shorts and shoes” means I can run at home, on business trips, on vacation… anywhere. Cycling is done at home, period (at least in my case).
Once you get past the basics, running is FUN when you’re within your limits. I’m headed for the track in a little while to do a speed workout, and I’m very much looking forward to it.
Running also takes less time for training than cycling. I can run 3-4 hours a week and get great benefit from it, much more than the fitness/health benefit I get from the same amount of cycling.
Also, AND. Not or. I like doing both, and doing both has distinct fitness/health benefits.
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Update. I met with my PT a few weeks back. Turned out my TFL was the contributor. I had to move running to the treadmill (yuck). No hills. Lots of rolling and stretching. Did my 10 mile long run outside last week, a little stiffness after but manageable with stretching after. Keeping my short and mid runs to the treadmill for another week. I’ve seen steady improvement. Looks like I’m almost back to normal. Hoping to resume outdoor running with hills in the next couple of weeks. Light at the end of the tunnel!
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Because it’s simpler.
I bike (trainer) the whole winter - because a) I hate running in the snow, and b) I hate running on a treadmill. But once spring comes, my basic fitness activity is running. 4 times 1h per week goes a long way. Much longer than 4 hrs riding…
As others said, you can do it when you travel, from home, anywhere, simply.
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For NYRR races (specifically the Staten Island Half in three weeks), does anyone know what determines whether they put you in Wave 1 or Wave 2? How early you get there? How fast you are? Anything else?
Their rolling cutoff (13:45/mile) is faster than I can run: if I hit 14:30/mile, it’ll be amazing. But they start that clock when the last runner starts; so if I can start ~15 minutes before that, ideally in the first wave, I should have enough of a head start to stay ahead of the reaper.
For us really slow folk, race strategy is still really important! It’s just a different kind of strategy.
If you have run a NYRR race in the past 2 years, you corral placement is determined by your pace, converted to a 10K time. Otherwise they use your expected finishing time you would have entered during registration.
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Thanks. So they’ll put me at the back, since the “best pace” on my dashboard is 13:46/mile from a 5M race I a few months ago. I’ll have to sneak further forward among the corrals, then. 
Taper advice, please…
Just finished my last, biggest week of training for the Staten Island Half. I’ve managed to build volume such that this week was 7 hrs of running, 45km total, about 520 TSS. I’ve done almost no cycling in the last few weeks… just an hour of Z2 here and there.
Most importantly, after today’s 17km run, I feel tired and a little stiff, but overall fine. Yay! Buildup and training have gone well, and I’m definitely ready for the Half. Now, does this look good as a taper plan for the next 2 weeks?
I haven’t done a taper since high school. 
Sort of guessing here. Would you add (or remove) time, or intensity, or move something around? Any input welcome.
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