3 Ways to Analyze Run Performance Using My Puerto Rico 70.3 Results

[@anolan8033]

TriTaren after 1:41 half marathon: “Should I or shouldn’t I be disappointed?” Me after 1:41 half marathon: “Did I or didn’t I accidentally cut the course.”😀

[@TriathlonTaren]

LOL!

[@R1Freak1974]

The run looked like a rollercoaster! In fact, you did very very well, Taren! Congrats again!

[@willben44b49]

R1Freak1974 I did my first 70.3 there this year. I can confirm it’s just as hilly as it looked haha it was rough and hot

[@migolarte]

told you that run was a mother!! great race taren, hope to see you racing down under someday!

[@normanwoods8844]

Love the truth. I just got smashed at a triathlon this last Saturday. With a 20min PB. Like you said it's all feel. Stay healthy and inspiring!

[@j.michaeltynan7062]

I wonder if your significantly shorter lead time at the race destination prior to this race had an impact.

[@TriathlonTaren]

In a positive way, I very much believe it did. I talked abotu this in the podcast recap.

[@10789macca]

In the mind Taz, sometimes my best performance 4:16 in Mandurah 70.3, was beyond the numbers. But well done.

[@bhsooke]

You said it: hotter, hillier, no local acclimation. Your global, over time, variables are tight. Your local variables tell the story.

[@jasonhollander3610]

Taren - I still credit u with dropping my HIM run from a 2:10 to a 1:25 in 2 seasons - I just added a power meter and brought the power down from 265 to 235. And with said power meter qualifying for Kona. So I feel compelled to offer you a bit of running advice to repay all I have gained from your channel. I think u may need to run more? I try to run 6-ish days a week. Some runs are necessarily easy - but u still build strength and endurance. Just a thought.

[@TriathlonTaren]

Thanks Jason but nope, running more caused me to be overtrained and injured for a full year. I am healthier and faster with less running!

[@tednruth453]

You have been running in the shed all winter!

[@TriathlonTaren]

This is true!

[@BenjaminBriu]

I’m still having bad dreams about the wall and the microwave!!

[@TriathlonTaren]

It was horrifying!

[@sming47]

Firstly well done on your PR2019 performance Taren, great effort in the heat and on those hills! Enjoyed your analytical comparison and agree very difficult to compare between different courses, looks like you'll have to start returning to some of them. Good to see you aren't analysing the run in isolation, as well as the bike, but how about the swim, any issues there and in transition? Starting with a 'flatter run' according to Stryd, would't that indicate compounded fatigue from the other legs? Also have you looked at the whole package, changes in your training nutrition against race hydration nutrition, acclimatisation between Canada and PR and not to mention the specified course training for the hills. After saying all that, what a great experience for you mate.

[@dklhmfamily4833]

How about the fact you took a shorter arrival days approach? Was that a factor?

[@robriste]

did you test your HRV?

[@philipeismann515]

Embarrassing heat,especially coming from the cold,that’s tuff. I lived in St Thomas,so I did the Saint Croix ting. You statesiders mostly faded . Langer,he’s got that down,look at the sponges he uses,trying to keep that core temp down. I’d put ice under my baseball cap,some say that’s a mistake,but I thought it gave me a free 15 minutes at the beginning and you don’t get faster then your first 15 minutes,the pace thing. Your pace is dependent on your running group. Mine had,like 4 guys who ran 2:25-2:32 for the marathon.So I learned to run over me capacity,which is what sports are about,chasing that ball. You probably need to do more track workouts. Under 6 minute miles,it’s a feel thing,5:15. Most athletes are cowards, control freaks, nothing personal.Think Langer,he knows he’s not going to run out of energy, I’d say you look worried on the run,on the bike,you looked great. I moved to Europe,they know what biking is about here. Took me 4 year’s to learn how to ride,I learned from pros,they have a crazy base,160 K per day. Most races they do for base training,there goal being 1-3 events,PR was base training for what you’ll do in the fall.( thanks for sharing your story...

[@mrgq2000]

Do you think that you would have had a better performance if you had used power (Stryd) instead of pace since it was such a hilly course?

[@TriathlonTaren]

Nope, definitely not. You've gotta be able to feel your body.

[@iwshamrock4908]

Hi Taren, do you know what your rested/fresh upside 13.1 mile time is???? Basically what is your 'roll out of bed" well rested speed. This is important to know. Mostly because you will always be attempting to get withing 10 percent of this. Just wondering if you know. There are some genetic limitations to all of us, individually. Then you can factor in hills, wind and heat. Heat being the most significant for igloo dwellers like you and NTK. Lack of sunlight, I surmise is hurting you each year. You mentioned sunburn etc. The benefits of natural sunlight vs those lights in your ManPainCave is significant. So, for you. Find out what your probable best half marathon might be, then focus on getting stronger and stronger riding near 2:10 or 2:15. You obviously have great power on your bicycle. Also, do more of your running on fresher legs early in your day to reduce injury. And, your Psoas and Hip Flexors might have worked a weeeee bit harder without your wet suit in the swim. Not only did you go a bit slower, but the output at the core level is increased without those sealskins!!!!! Also, take more naps. Aloha, T.

[@IronWill]

Given how you went at PR, how do you see yourself going at Challenge for the longer distance? Great work anyway though - it sounded like a tough course... Hills are always annoying haha.

[@TriathlonTaren]

I truly have no idea!!

[@stevenleslie8354]

My brain hurts watching this !

[@shotta65]

hey Taren!! Do you find that the vaporfly helps?

[@TriathlonTaren]

LOVED them!

[@Korvin1337]

Been focusing more on my run last 6 months but now i almost wonder how i can keep up with my bike and swim while running this much lol. Guess you really have to slowly increase km/miles per week

[@krpptmn555]

I am pretty sure it is 600 ft of elevation instead of 600 meters, that would be brutal:-) The website states 644 in feet still freaking hard in the heat

[@synaone]

Absolutely, it is impossible that course to have 620 meter elevation gain.

[@PhilBX3]

I measured 212m, my wife's garmin is 252m. Three random people on my Strava flyby had 221m, 216m, 238m. But yes, it was still hard, and one of the hills was particularly narrow with rough cobblestones so going up and down was narsty.

[@karstenmeinders4844]

IMHO heart rate, split time per mile or km, and if available, Stryd power data are sufficient for analysis. No extra website is needed.- Comparison of heart rates of other races can tell you might have been struggling with weather condition, sickness, overtraining, other infavorable circumstances- Split times can tell you if you were able to keep a constant pace or even a faster second half (= good pacing). - If you use the Stryd power meter, focus on power (average Watts per split) and cadence: the former will tell you about producing constant performance independent of hilly or flat sections and the latter will tell you about fatigue (slower cadence = more fatigue).Have you done a pacing test before your 70.3 in Puerto Rico? Either a 10k run competition or a shorter pacing test as recommended by the Stryd manual or described by Jim Vance "Running with Power" - it helps you find your target race pacing thus avoiding overpacing at the start of the race (which will end bitter in a HMT or even full MT).Apart from this, just consider IM 70.3 Puerto Rico as a season's debut test - well done! And thanks for sharing your considerations!

[@TheDrgibbs]

go look at 70.3 Conn.........and look at elevation....that"s a race.Come down and join us!!...congrats on PR70.3

[@gaborle2691]

Looking forward seeing you in Roth:-)

[@mtb7018]

Paralysis through analysis 😂😂.

[@MagicalCurrent]

Taren, I've watched alot of your video's and I'm no expert triathlete although I do race elite ITU Conti Cup races etc. But you're over analysing so much of your training and data, like don't get me wrong I'm a data nerd, but its as simple as what David Mcnamee said on your podcast "You become a faster running by either getting fitter or becoming more efficient"