That’s the measure of the man… 
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At least he doesn’t start threads asking what the science is, what peoples opinions are on that and then ignore that and do something else. 
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Yep…
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Small world, I had no idea you organised the Spring Lakes Aquathlon events!
I was really looking forward to doing one last year, and don’t know if you remember but tore my calf literally the day before and had to email you apologetically asking to defer.
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Ah! Yes, i remember…a new series being planned now:
1st May
25th may
8th June
10th July
20th July
7th August
Brilliant, determined to enter one this year!
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Should have a Tri Talk champs
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I should be running slower than I currently run. 5:20/km is my recovery run pace, easy run pace is around 4:50. Should be adding 30s to both of these
All the stuff mentioned is here. A cardiologist bloke giving a lecture. Don’t think he’s a crank…
Really? I get if you are single sport then recovery days are run days and need to be slow. But for tri, recovery days could be on the bike, why run that slow at all?
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not necessarily, it sounds like you have a pretty good grasp on easy for you so maybe you are ok. You want to be under the first threshold for easy, without testing its never going to be perfect, but can you nose breath is always a pretty good rule of thumb. The issue is that a lot of people “go easy” but are more typically bouncing around just under second threshold, which may feel like an all day pace but is in that grey zone of requiring more recovery than the extra adaptations it can bring. People then wont recover as well and eventually end up going down that black hole of under recovery and not fulfilling race potential.
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On my easy runs, if I can sing out loud then this is a good measure that I am at an easy pace. Unfortunately I cannot sing in tune, so obviously I don’t do this in company.
For me an easy pace my HR should be around 130bpm (MHR 187 bpm). Outside this is typically 4:50/km pace. At 5:20 my HR is well below 120bpm, probably around 115
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I believe yodelling would be more appropriate in your case
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for general recovery, yes, but there is still benefit to learning to actively recover with running
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In my case I am not sure that you can distinguish between singing an Yodelling
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One of the dangers of IM training, is doing the runs too hard; especially the long ones. I might have some experience of that.
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So, genuine question as I have no experience of IM. When training for an IM run (at reasonable agegroup level), what does the plan look like?
Are you just training time on your feet? I assume the IM run pace should be really easy for standalone runs, so no need to train for race pace unless as a brick session leading up to race day?
To describe the plan would take time…but i am assuming that you are wanting run specific…
A mixture of weekly running rotating speed endurance, strength endurance and endurance reps…plus long runs usually at first turn point or less and regular brick runs at proposed race pace…
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…that’s me out! 