Sport Today

Another thing that may work is doing a long ride on Sat. followed by
your long run on Sun.  A friend of mine decided to try this with me
(I've always done it this way) and he found that it really helped his
running off the bike.  It was like a extended Brick workout.  You
may find that you can "hang on" on the run a little longer.

Good luck,

John (oh yeah, I guess lunch is over now) K.

Any suggestions on how to close this gap? or is this a normal?

 I've been advised to spin a little more on my smaller chain ring, but
that's about it.
Thanks for any tips.

Tucker

: Any suggestions on how to close this gap? or is this a normal?

I have the same gap (38:30 v. 43:30).  I think we are both stuck at our
current speed because we are not *religious* about doing our speed work.
My suggestion is to do one set of longer repeat (currently I'm doing 6 x
6min with 2 min RI) and one set of shorter repeats (1600, 2x800, 4x400)
each week.

I also find just running with "pure"runners increases my confidence and
makes me faster.  But, hey, its December and who's doing speedwork?

Jim

--
F. Desprez

putain fred tu charries!!!
tu passes de 34'33'' a 39'...??
il est temps que tu fasses des transitions msieu!!!
je vais te mailer mes entrainements de transitions
de la saison passee sur A et B sur du long ca ne sert
pas vraiment...

Francois

PS et arretes de perdre du temps a repondre aux newsgroups:)))

Ok, I'm beginning to think I'm a true oddball. My tri 10k pr is ~37:30.
My 10k road race pr is 38:20, out of an admittedly small sample size of
1 (but I have been faster than that many times in a tri). HELP! I think
my problem is that in both cases I am running as fast as I possibly can
(ie and thus need speedwork). I would really like to improve my run time
at the end of a tri. This spring I am going to attempt speedwork for the
first time. Should be an adventure.

myke

--
Tellmesomethingidontknowtellmesomethingicanusepushthebuttonconnectthegoddamndots

my best 10K is 33'17'' and in a tri 34'12'' BUT it is quite
tough to compare since except on track there are 10k's and
10+ or - epsilon k's....

francois

Of course, the desire you expressed is to improve your run time at the end
of a tri, not in a road race. I would think speedwork would still help you. It
seems to me that, if you've already run ~37:30 in a tri without speedwork,
you may have some pretty good natural running ability(!). For what it's
worth, I've run 5k in high 15's, 10k in high 33's, and don't think I've run
as fast as you have in a tri 10k (can't remember my 10k splits at the moment,
and have done very few olympic distance races so far). For someone like me,
improvements in tri 10k  *should* come by becoming a stronger cyclist,
practicing bricks, etc... (we shall see!) but,  in your case, I would imagine
that speedwork might help a lot, leading to a pace perhaps 20 or 30 seconds
per mile faster than you're running w/out speedwork.

Good luck, let us know how you do!
-Rory Stuart

        There was a time a couple of years ago when my tri 10K was 37:45 vs. my PR of 35:30, The key
was speed work bricks. I am not so into the speed work the last two seasons and like you my tri 10k has slid to 39:30,
humm, we all hang with that 4:00 gap. I can look back at my training at the time and say it was bike and run
intervals, IE 400m run/ 2min bike on the Turbo. Bring your trainer to the track, you may get some weird looks
but it gets the job done.

Wayne

Personally, I'm usually within 1-2 minutes of my open 10K PR.

Todd Jensen                                   o
AT&T Bell Labs              ___^o_    __o    <|\
Naperville, IL                      _ \<_    _\

Sounds like a wild idea. Anyone else ever try this? I don't have a
trainer, but the thought of running half a dozen quarters with 2 minute
bike sprints sounds like puke city - what fun! But does it work?

Brian Sullivan

Karen Warren
New Zealand