TriHive(TH): How does training for the triathlon run differ from pure run training?

 

BJ: From my personal perspective, your not getting the same of miles as you would when you are just a runner. There is not a lot of the recovery miles because you have to spend time with the other disciplines. As far as the aspect of running, as far as the form and intensity, I don’t see it as much a difference. You still have to run. If you want to improve you have to learn to run fast. I think for people who’s run are a weakness they probably should look at it from a runners perspective, and maybe put in those miles that a runner would. Your just missing some of those miles. On a good week, if I will run four to five days a week.

 

 

BJ: In college I ran twice a day. During my base, heavy weeks your up to 80 miles of running a week or more. Elite level runners are at 80-100 mile weeks. They all don’t maintain it but they all maintain the 60-70 mile week, without a doubt. Trying to fit 60 miles of running in a week and do all the other stuff is really tough as a triathlete. I think even the top pros would probably say they are up to 40 or maybe 50 on a busy, busy week. That is as high as I would probably see a triathlete go.

 

 

BJ: I would probably say for a triathlete, or any athlete if I had to pick some workouts, there would be three workouts in a week that I think should happen, as far as running is concerned. One would be long set interval work, or aerobic interval work, Some people call them tempo runs. I don’t use the word “tempo” because I think of it as more of a specific tempo, time and intensity that you need for it. And, it’s a longer set like a mile repeat, 1k repeat or 800 meter repeat.

 

BJ: You can approach the workout in two different ways: One, on a known distance, either an 800 repeat on the track or on a half mile course. I usually recommend a two minute recovery for a novice. You can cut down the recovery time as you improve. This also depends on the distance you are training for too.

 

If you are training for an Ironman, you would have a slower interval time, less recovery. You wouldn’t be trying to hit a pace you would run your 5k at. You would go harder in the set if your focus is Sprint or Olympic distances.

 

I usually do this workout at the beginning of the week, because it takes the longest to recover from. Typically, you are getting into your 80 percent of max effort or, thinking of it as pace, a pace you can hold a 10k at. When I coach people, I typically have them run a 10k time trial, or if they have run a 10k or 5k where they actually know the pace at the distance, I would assign a pace based off of that for this workout.

 

That is the first workout of the week. It is focusing on that longer endurance. It’s not pure speed, but kind of a tempo run, but you are building that aerobic threshold. You are getting to where you can hold a higher intensity for a longer period of time.

 

Two to six minutes in length. Start out with maybe three of four and start building. On my hard weeks I get up to ten by 1k or five by five mile repeats.

 

BJ: Yes, you will go a little bit laid back but the recovery will be shorter. If you are training for a marathon, you would do more intervals and building the quantity throughout the plan, a little slower pace and less recovery. You are trying to build the engine to hold a good pace for a long period of time.

 

 

BJ: Would be 400’s. If you can’t do two speed workouts in a week, I would alternate one week with the longer set, the next week with the 400’s.

 

 

BJ: Yes, typically it’s 400’s (Quarter miles). Fast quarter rest, fast quarter rest. Or 200’s. Anywhere between 30 seconds in length to 90, maybe two minutes, depending on your speed at that distance. 200 to 400 meters and your going to repeat it. A little less recovery but a little higher intensity. When I talk about intensity, were talking about what your 5k pace would like to see. The first workout was at a 10k pace, so just a hair slower, The second workout, about 5k. So, a hair faster, but shorter intervals so it’s not taxing on the body. But, then you are cutting the recovery. I usually recommend a recovery of 60 seconds between these intervals.

 

Most triathletes are either doing two run workouts a week or maybe three. So, if they can do three, I would suggest the longer interval set, the second the shorter interval set and the third, the long run. Long runs serve a purpose. They help build the tolerance of continually running. You don’t want to loaf off on your long runs. They should be hard, but you should still be able to keep a conversation. I usually do my long runs at about 70-75 percent of max heart rate.

 

 

BJ: For a sprint, I would build up to a 6 or maybe up to an eight mile run. For a an Oly up to 10 or twelve miles. ½ IM you obviously in the 14-15 mile range. IM your up to the 20 mile run. I really don’t suggest more then a 20 mile long run even for people training for a marathon.

 

I don’t discourage it if you plan your nutrition well. If you run only a 10 or 12 minute mile and you have to run 20 miles, your going to be out there for almost three hours. Your also going to be out there for 26 miles during the race. That’s the time you can practice your race day nutrition and hydration plan, so you know what’s going into your body and you are training your bodies limit for nutrition.

 

With long runs, it’s actually the last few minutes of the workout that you get the biggest effect out of the workout that you wouldn’t get if you cut it short. If you do a long run, your scheduled to do 9 miles and you get to 7 and your not feeling it, it’s the last two miles that you get the most benefit. I’m not encouraging people to milk the last two miles. If you have to stop, do stop. But, try to plan it so you hit that workout so it happens. Make sure your nutrition, or whatever it is that is keeping you from getting there, that is going to take place, so you can make it.

 

When should an athlete throw brick training in the mix?

 

I would probably say that brick work is good every other week. I understand that people don’t have a lot of time to train. I’m in the same scenario. I don’t have a lot of time to train and there are times when I don’t want wake up in the morning and do two workouts. You need to get used to that turnover. You need to understand what it is like to make that bike to run transition. Once you’ve done it a few times you learn that. You know that the first couple of miles, it’s a little awkward but if you keep your form together it all disappears and you are back to your run gate and smooth stride. I think the biggest mistake new triathletes or people learning to run is that they do most of their runs as a brick. They are learning to run on tired legs. They don’t know the good turnover, they don’t know the tempo they should be holding or what they can be holding. A lot of times it’s not that their body can run faster because they’ve never trained it.

 

How much base do you recommend before starting interval work?

 

At least a month. What I typically do is start out with one to three months if your training a full year. You should do maybe some tempo runs. Maybe some light speed where you are picking up the pace a bit. Nothing speed and distance specific, your just picking up the pace a little bit so your runs are done at a little higher intensity but no speed work invoved.

 

The transition worouts from those would be the fartleks. That is the perfect introduction to speedwork, I think is going from base miles to fartleks, which are speed-play. A minute on a minute off…two minutes on two minutes off. I’ll still do them right now when I feel like I want to build cardiovascular endurance without focusing strictly on speed.

 

In planning a season, if you’re first big race is in May when would you start fartleks?

 

You would probably be doing fartleks in March, and then speed work in April and continue the speedwork throughout the season.

 

How do you spread the three key runs throughout the week?

 

Ideally you would like a rest day in between them. That is why I run a little bit more. I like to run 4-5 days a week, on an ideal week, I don’t always. So, Monday long interval sets. Cycle on Tuesday. Wednesday short interval sets. Thursday cycle. Either Friday or Saturday make that long run happen.

 

If you have a solid base, some athletes may not be doing enough?

 

Yes. Really, that is the only way you can grow your Vo2 max or you aerobic threshold and build your engine, or cardiovascular system. That is the way you do it, through speed work. It is like strength training. Your pushing your heart and lungs to a certain level, then you let them recovery. You are learning to push more blood with each beat and let your HR recover much faster.

 

In between these three key workouts what would you do?

 

I would do just recovery miles.

 

So, super easy…

 

Not super easy. It’s conversational pace but its not slogging. Your body remembers how to run. Get to a comfortable pace but not pushing the perameters you pushed the day before.

 

Distance doesn’t matter when you do recover runs?

 

Between 5 and 10k. I’d say half hour to 40 minutes. These are runs you could brick with.

 

Are there common misconceptions that you think triathletes have about running?

 

I don’t know, I would probably say that being patient off of the bike, find your pace and try to negative split. See if you can go a little faster the last part of the race. If you can just try to do that you will either maintain your pace or slow down a little bit. If you can just be patient, get through the first mile and move through the field.

 

Below are B.J.’s top ten running tips.

10.  Stand tall and keep your hips underneath your shoulders.
9.  Stay away from junk miles: Quality always wins over Quantity
8.  Keep your turnover consistently around 180 strikes/min
7.  After a workout Ice Bath and you will likely always be injury free
6.  You can never get too much sleep.
5.  Your legs can only move as fast as you move your arms. Let your arms drive the pace.
4.  Be consistent, the greatest gains come from consistent training
3.  Try not to be complacent, slow running makes you a slow runner
2.  Drop the weight, Racing flats are usually a good investment.  If you have a few extra pounds do your best to drop them and you will see your times drop with them.
1. Plan your race and race your plan.        

 

 

 

 

Years in endurance sports? Began swimming as a junior at Olympus High, against my Father’s wishes. He was and still is very protective of his family and still asks me every time before a triathlon if I have my life jacket for the swim. I did my first sprint triathlon years later at Cottonwood Heights. I met my husband through swimming masters at Steiner Aquatic Center. I was at the time serving as chairman of Utah Masters Swimming and he encouraged me to run and bike a lot more. I did my first Olympic distance triathlon with him at the Utah Summer Games before we were married. I’ve done most my triathlon racing in the past five years.

Occupation? My husband is an internal medicine physician working at the Huntsman Cancer Hospital while I stay at home with our three boys ages 10, 8, and four years old. My dream would be to one day form a women’s only triathlon training and support group. I would love to help women train and complete races while sharing the strength I’ve received from training and racing.

City of residence? Centerville, Utah since October 1997. While dating my husband, we would always drive to Centerville to ride. I can ride 110 miles from my door without getting in a lot of traffic. (I keep my rides between 20-40 miles now due to lack of time).

Most Challenging moment in an event? Running is without a doubt my most challenging moment, whether I’m training or racing. Starting my run at the Half Iron at Echo it was 102 degrees and I knew it was going to be very difficult due to the heat leading up to race day. I had mentally planned for a VERY hot run and had a specific plan to make it through each mile of the run. At mile eight it became very difficult. It was at that point my goal became to just get to the water station at mile nine, then came ten, 11, etc. I was very surprised at my finish place and time considering all the circumstances. The more races I do the more I believe that the longer and more challenging the race and conditions are, the better I do.

Short or Long Course: It was while I swam at various Master swim meets I discovered my strength at long distance events. This has also been the case in triathlons. I would much rather ride 100 miles then run a 5K. With a young family and a very busy life, the longest distance I have done is a Half Iron. I would like to try an Ironman distance someday but feel I need to wait until our youngest is in 1st grade (2009).

Favorite Event: I have a lot of them. I just did the Bear Lake triathlon and loved it. I enjoy the Ogden and Scofield races because they are so family friendly – a lot of things for the kids to do while mom races. I loved Scofield for the whole pig on the grill post race. My ten year old did his first tri there last year. It also holds a special place in my heart in remembrance of Richard Barnum-Reece. We spoke at length and reminisced about my children and our Lake Powell 5K open water swim we both competed in while waiting on the boat ramp for the race to begin. This and the St. George Tri that year help me remember what the most important things in life are for me.

What inspires me to train? It can be challenging when both mom and dad like to train and compete in long distance events. My husband was 6th overall in the 2006 50K Goblin Valley run and is very passionate about his running, as I am with my training. We need each other and our family to remain in balance. We understand and respect each others need to train, but always try to have time for our family and each other. We utilize baby-sitters in the early morning on Saturdays in order to get our workouts in at the same time so we have the rest of day on Saturday’s to be together as a family. My abilities in triathlon have been a gift to me, giving me incredible strength, self confidence, and motivation to be healthy. Training also helps me be a better mom, but, being a competitive person I need to be careful not to get to wrapped up in performing at a certain level and expecting certain times and splits–this takes to much time and energy.

Training & Racing Philosophy: I do most of my training when school is out and have a regular baby-sitter set up two to three times a week on the same day at the same time every week so I can ride and do one run outside. I swim in the evenings and run one to two more times a week on the treadmill. I’m trying to adopt a new philosophy in my training. It’s not about how fast I am going or how far I’m going anymore. It’s about a balance I’m striving for, listening to my body, enjoying how training makes my mind, body and spirit feel and enjoying who I am with and my surroundings. When I go to a race, I try not to put any pressure on myself to perform at a certain level or to do certain times. I don’t wear a watch anymore and try not to dictate whether I feel I’ve had a successful race or not by my time. The courses are too different and feel we should celebrate each race with a sense of accomplishment. I love the energy I feel at races and the people I have come to know through those races.