I started my 60 mile ride today bright and early, at 6am. I was excited. I packed all my snacks and drinks the night before, set up my transition area for my 3-4 mile post bike run. My plan was to eat something every 5 miles, and take 1 Endurolyte pill per hour, in addition to my Nuun.
The ride was great. I felt strong, stronger than ever. My quads and calves started to show signs of lactic acid accumulation around mile 30, but the discomfort stayed the same until the end of the ride. I felt so great that I was excited about the run. In fact, I am always excited about the post bike run. Somehow I am delusional that the run is going to go great (it never does, really, it always hurts, I always start too fast). Of the bike I had a fast transition (nothing like having worked scheduled 1 hour post planned end of workout to make one rush!) with a few sips of coke and a change of pants (had to be done!). I decided to try to run by feel, so as to find my pace. At mile 1 I was at PMP, but did not feel good. Too fast. I slowed down in mile 2, and mile 3, but my legs were jello. Grr! So I ended up running 3 miles and walking 1 mile. Next week I vow to start the run slooowly and turn it into a progression. Of course, that run will be post 66 mile ride, but I am hoping the better pacing will help. I am also going to get in more calories. I just ordered some Accelerade to try as a way to get in easy calories, so will see if that helps. I am feeling a bit discouraged about how tough it is to run well off the bike (though I bet I'll forget by the time next Thursday rolls around). I mean, I can easily run 20 miles at sub 8 pace, but it is so much harder for me to run 3 miles off a 60 mile ride, at the same pace. i guess my legs need to get used to off the bike running... or, as it is being said in the blogosphere, I need to HTFU!
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6 comments:
I am wondering, do you also do bike workouts? Like intervals, hills or something similar? Or do you just try to keep a constant pace?
I don't think you need to HTFU actually - I think you are HenedTFU enough! I think you need to adjust your running pace - you cannot begin to compare paces from training runs for pure marathon training to how you are feeling after 40 (or 66! ouch!) miles on the bike. Slow, slow, slow. You want to just get the run in. Worry about your pace later. Or not at all?
Struggling on the run after a bike can be due to several things: a) going too hard on the bike, b) not fueling properly, or c) just not having enough endurance. In your case, you've got a good bit of endurance from all the long training, so you may want to ease up the pace on the bike until you are a stronger cyclist. You also mentioned the fueling thing so that could easily be a factor as well. And maybe you know this, but a good 1/2 marathon split in a HIM will be 10ish minutes slower than the time you are ready to run in a flat out half marathon.
i think you need to just slow down when you get off the bike, deep breaths, etc. doing the HIM is so different than just running a race. take your time, find your legs, with time, you will speed up. biking is new to you so you need to give yourself a break and adjust accordingly.
What everyone else said.....Not that I am qualified to give advice, but from the advice given me, don't expect your pace to be the same as a stand alone half mary.
The other thing I'd add is that the first few miles off the bike are the *hardest* as your legs get into running rhythm. So don't feel bad, I reckon you'd probably go faster the longer you ran. (Just remember to keep some energy in reserve for it.)
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