Knocking 3mins pff your pb really validates all the hard work doesn’t it.
1 Like
Since your goal is completion and your primary sport is cycling… just add distance gradually to your long run. That’s the most important piece here. The cycling fitness will take care of itself.
1 Like
Had my A race for first half of season yesterday, a draft legal duathlon (5k run, 21k bike and then 3k run) round a flat race track (car race track). Some proper fast guys (first 4 runners all sub 16min for first 5k…I set best 5k time in couple of years with a 18.32 5km per my gps watch and was running 61st at that point out of about 200).
V pleased with first run, as I said the fastest 5k for me in quite a while,let alone in a duathlon but felt good (amazing what a proper taper and running rested and super motivated does!). Jumped on bike (my strength usually) and saw a pack about minute ahead so put my head down, dropped people I was with and managed to catch group in front after couple of km. The pack then worked well together with a couple of us driving it on to avg around 25ish mph which caught quite a lot of people. Then final run is basically everyone just trying to hang on for 3.1km but pretty much held position (did it in 12 mins) for 47th overall and 5th in my age group (overall winner was also in my age group…raced elite level duathlon last season for GB!).
Overall v pleased
4 Likes
indeed - I was just suprised…that said I think running does help maintain your endurance in the winter but not your power in most cases. I think it does show that mixing up your training a bit isn’t a negative for your cycling!
1 Like
I agree as long as you can maintain the volume on the bike and hit the hard bike sessions.
Sub run volume for bike is a disaster in my experience, unless you only slightly drop the bike. Also if you are extremely injury resistant and can throw in plenty speed / vo2max work then maybe to bike wont drop off so fast but I think it will drop off.
Having said this I am assuming a very good Aerobic base… years.
FWIW my bike AI ftp has gone to 200… But I have done maybe 12 bike sessions the last 4 months… it will be interesting in May when I pick up cycling again… 
Speaking as a 52-year-old runner who’s latest 10K PB is 1:24:32, I can vouch for your 41:39 being a very decent time! 
3 Likes
Thank you.
Its easy to see the top 5 - 10 - 15 percent etc… it goes on… and think, that was exceptional for me but it not great in the grand scheme of things.
Thank you for the reality check.
Personal progress is much more important and the challenge/ enjoyment of getting there. Where ever that is.
Love your commitment and positive out look. Thanks again.
1 Like
Amen. Make sure your “there” is somewhere you really want to get to (or you really need to get to), and enjoy the journey. Focus on what you can control, and draw joy from what you put in, not what comes out.
“Suffering arises from trying to control what is uncontrollable, or from neglecting what is in our power.” --Epictetus
-
At my last 10K, I was 2917th of 2983 in my age group. Slower than 97.8%, yes… but faster than 2.2%. And two years ago, I came in dead last.
-
My time of 1:24:32 is sloooow, yes. But two years ago, I ran my first 10K in 30+ years at 1:45:09. I’m now over 20 minutes faster.
-
I’m roughly 70 lbs overweight, yes. But I’m no longer gaining weight and will soon begin to lose it. Bit by tiny bit, and what will make me happy is NOT each pound lost… but rather each day in which I did my best.
-
In July 2020, I was in the 0.4-0.5 percentile among Intervals.icu users aged 40-49 at every time range from 5 min to 3 hours. I’m now at, or approaching, the 5th percentile.
Who’s truly happier: me, or most of the people in the top 5% of the race? Probably me.
What makes me happy is not the numbers, not the progress, not anything external. What gives me joy is going to bed every day, knowing I worked hard and did my job.
The numbers don’t matter.
The competition is irrelevant.
You. Do. You.
Find joy in the work you do, the effort you put in, the promises you keep, and the journeys YOU choose… not on whether you win the game, get the money, or reach the destination. Lots of good and bad luck in life, and nothing is guaranteed to be fair, ever.
But you can always count on you being there for yourself.
“Just that you do the right thing. Nothing else matters.” --Marcus Aurelius
3 Likes
My experience is the same. Running will maintain the engine (cardio). However, you will lose the power if you don’t do some cycling intervals for basic maintenance.
Conversely, cycling will also maintain or build the engine. But, if you’re not running at least once or twice a week, your chassis (body) will not be able to handle said engine when you decide to go back to running.
2 Likes
Can I throw in my hippy input?
If you run when you want, for however far you want, especially if you’re on trails sometimes in beautiful places, then you’ll get fast and be happy.
If you throw in biking when you want and go out with friends for a tear up or find solitude in beautiful places then you’ll get fast and be happy.
If you lift weights when you can find the time and motivation, then you’ll feel strong and satisfied.
If on some days you can’t be bothered with any of it then doing nothing will make you fast and happy (because you most likely needed the rest).
This is the mantra I try to live by. I find this keeps me in good enough condition to do the things I love at a speed thats fun.
5 Likes
I have actual fear thinking about my first FTP test after my marathon is done and dusted. I’m just gonna have to suck it up and work hard to get it back I suppose.
1 Like
Broke the code
I got quite sick following this race. Fortunately it was during my down week. At least that’s what I told myself.
I was out for 4-5 days before I started getting stir crazy not doing anything and immediately jumped right back into routine.
The subsequent weeks have been good but this week I’m traveling for work. Haven’t slept well which means short easy runs but hoping to get on track when I get home Friday.
The plan is to do another long Friday, down week next week before final three week build before London.
Trying not to put too much pressure on myself with a specific time goal but I really want to run ‘fast’. These beers aren’t helping but the heart wants what the heart wants… so we’ll see how things play out.
1 Like
Qualified for uni nats!
I’m in for the 10 and 5k events. Hoping for a fairly good result in the 10k… the 5 is about 48 hours after which for me is usually good for something solid if not outstanding, so probably more of a “disappear into the pack and see what happens” kinda day. (Though I’ll have a whole day to sit on my ass in between, which may help my chances)
Also got waitlisted for our development program which is a bummer, but it was a bit of a long shot anyway as I don’t really have enough results in the right races just yet, mostly just road and tri stuff. At least the waitlist means I’m kind of in the ballpark, and I should have a few more races under the belt for the midyear intake. Good motivation to keep at it at least, I could use a bit of funding assistance!
7 Likes
Congratulations! Now go a kick some ass!
Anyone here try using the cycling TR intervals as run intervals?
I have not, but I dont see why not… the questions is… what are you trying to accomplish?
