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3/7/3 Question

WisemanWiseman
in Group Discussion-Ironman 70.3 2010

I'm confused on pacing for a HIM. Please correct me if what I think is correct is not...

First 3 miles- MP+30" ( thought I had read for a RR to do this at LRP=30" ????)

Next 7 miles-MP

Final 3.1 miles-Whatever you can do

Thanks , B

Comments

  • mgraffeomgraffeo

    Yes.  For HIM, it's MP+30. 

    For the full IM, it's LRP+30. 

     

    Mike

  • manconamancona
    LRP and MP are generally were most people end up, but there is a little more to it.

    I highly recomend going to the Train Map and downloading the "Half and Full Ironman Run Execution" podcast and presentation. RnP will talk you through it and the presentation includes the tables to figure out exactly what IF and pace you should run at. Of course you then have to test this out in the RR.

    http://www.endurancenation.us/members/train/execution.php
  • Steven FordSteven Ford
    Posted By Matt Ancona on 09 Mar 2010 09:00 AM

    LRP and MP are generally were most people end up, but there is a little more to it.



    I highly recomend going to the Train Map and downloading the "Half and Full Ironman Run Execution" podcast and presentation. RnP will talk you through it and the presentation includes the tables to figure out exactly what IF and pace you should run at. Of course you then have to test this out in the RR.



    http://www.endurancenation.us/members/train/execution.php
    Converted to a link





     

     

  • Beth_SBeth_S

    What Matt said. What is your projected bike time? If your HIM bike is 3+ hours, MP is a little fast. You may end up running closer to LRP/LRP + 30 sec.

  • WisemanWiseman
    Flat bike course, first RR on similar terrain was 2:24. Current "goals" are 2:20 and MP on the run. Of course, it all depends on the conditions.
  • Coach PatrickCoach Patrick
    Posted By william wiseman on 09 Mar 2010 08:31 PM

    Flat bike course, first RR on similar terrain was 2:24. Current "goals" are 2:20 and MP on the run. Of course, it all depends on the conditions.

    If you plan on running at MP, then MP+30" is your first 3 mile pace!

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