Big Brick

[KSH]

Obviously great advice from Wahine.

Otherwise, you are a month out. Honestly, there isn't too much fitness you are going to gain in a month. This question should have been asked 3 months ago... ya know?

You will be fine though. Do the bike distance in training so mentally you are ready. Otherwise, just keep doing what you are doing and get ready to have fun at the race!

I didn't run the entire month before my HIM do an IT band issue. I couldn't even walk. I did one walking session of 5 miles on that month. I finished my HIM in 7:11. Sure, not fast, but I was happy to have a 14 minute mile on the run portion considering how I hadn't run the entire month before. I just got out there and walked as fast as I could.

Good luck! Go into the race with a "I can do" attitude and take in the experience! Remind yourself, "I am doing a HALF IRONMAN"! Take pride in that.. and let that help move your forward! Smile! Talk to people! Have fun!

[Tri Girl]

IMO you'll be fine! The training program I followed for my IM always had us doing time, not distance. Since I wasn't biking as fast as they were assuming, nor running the 7:30 min/miles they assumed I was, I always added about 30 min to each bike workout and 15-20 min to each run workout. I really think you'll be fine, tho. Keep at it, taper like you should, and think of race day as your celebration for all the hard work you've put in.

[Pika]

the encouragement and advice.
yes the training plan has some speed work but it is a 80/20 split- ie 80% of training is done -20 LBP which is very slow- it is a hard pace to maintain because it is slow...20% of the training is done at 10-15 above lactate balance. ie speed work/hills etc.
I think this plan is meant for people who are faster generally - in otherwards when they are at their -20heart rate they are covering more distance in teh alloted time. Never really occurred to me to think of this sooner becasue I just thought the distance would come in but as I was tootling along yesterday my brain was going.."hang on- you are only a month out- when exactly do you think this distance is going to happen-"
I have to look head at the plan as see what is supposed to happen in a few weeks- I think I will plan a long bike- maybe even do the route 2 weeks before just to mentally prepare.
KG It is the Oliver 1/2- supposed to be a good one for beginners because the course is relatively flat- no Richter pass or anything on the bike or run ( thank goodness)
RNR- I could definetly go faster- like I say it is more difficult to go this slow- it is kind of mind numbing actually .
Wahine Thanks it was the 75% number I was wondering about- I would definitely put myself int he just happento finish category
Well this experiment of following the 80/20 rule.. train slow /race fast will be put to the test that is for sure..
I'll keep you posted to however it turns out.
thanks again

Trigirl Thanks- I think that is what I will do to- I know there isn't much time left but I will add a bit to the posted times

[kelownagirl]

KG It is the Oliver 1/2- supposed to be a good one for beginners because the course is relatively flat- no Richter pass or anything on the bike or run ( thank goodness)

The Oliver 1/2 IM is my goal for 2010, the year I turn 50.

Good luck!