Miles make champions.
Trust the system.
Work works.
Chop wood, carry water.
Wednesday, December 15, 2010
Saturday, December 11, 2010
The Red Sea - Jingle Bell Santa Suit 5k Race Report
Almost 3000 Santas. That's a lot of jolly. And there we were, lined up waiting for the gun to go off. I looked back over the crowd, and as far as the eye could see were red hats and beards.
I thought this would just be a fun little event, something goofy to look back on as an outing with the little one, but the scale was bigger than I imagined. We arrived a couple of hours before the start, so I could get checked in and receive my complimentary suit. The quality was better than I expected, with a nice fleece, but the sizing was not endurance athlete friendly. I tightened the waist as much as possible, cuffed the legs about three times over, tucked the waist into my shorts to hold it in place, and almost snapped the belt, but I was then in something resembling race-readiness. I was able to knock out a good 2.5km warm-up jog, to get some blood moving and make sure the outfit wouldn't be too much of a hindrance.
I was able to line up near the front, and once we were on our way, set off at what I thought was a good pace. As it turned out, it was NOT a good pace, it was much quicker than I had any business going. I'm still recovering from the month off, and have no real legs. Additionally, I haven't done any fast running in about two months, so knocking out a 3:43 opening kilometer was a big mistake. Realistically, 19:30 would have been a reasonable target, but I was rolling the dice.
Snake eyes. The next couple of km's were pretty rough. I tried to keep the effort up, but my lack of familiarity with hard efforts right now had me bargaining with myself. I hate when I do that. I know that I can keep pushing, but I let myself off the hook. That's no way to race. I was able to dig out a reasonable last kilometer, but the damage was done.
Official Results:
20:09.2 clock, 20:07.0 chip, 34/2610 overall, 5/105 AG
Now, if I didn't let myself get swept up in the racing, this would have been a great day. The weather was perfect, the atmosphere was a blast. But no, I tried to actually race, and right now I'm in no condition to do that. I don't know where my legs are from September, I don't know where my "grip" has gone. To race, I need to be reacquainted with that "heart in my throat" sensation. I have faith in the system of Lydiard training, and I know all this base work will pay off, but for now, I don't have the speed. Very slowly, my legs are coming back, but the winter weather makes it hard to compare one run to the next. My volume is regularly as high as it's ever been, so I'm on the right path.
To that end, I'm rethinking my spring. What I'll do is a series of 5k's, with a secret goal time to accomplish by the end. Then it will be back to base, setting up a couple of 10k's in the fall. If I make great progress in those arenas, I'll carry a lot of confidence into the marathon training for 2012. And if that goes well, I'll be on point for January 2013.
I thought this would just be a fun little event, something goofy to look back on as an outing with the little one, but the scale was bigger than I imagined. We arrived a couple of hours before the start, so I could get checked in and receive my complimentary suit. The quality was better than I expected, with a nice fleece, but the sizing was not endurance athlete friendly. I tightened the waist as much as possible, cuffed the legs about three times over, tucked the waist into my shorts to hold it in place, and almost snapped the belt, but I was then in something resembling race-readiness. I was able to knock out a good 2.5km warm-up jog, to get some blood moving and make sure the outfit wouldn't be too much of a hindrance.
I was able to line up near the front, and once we were on our way, set off at what I thought was a good pace. As it turned out, it was NOT a good pace, it was much quicker than I had any business going. I'm still recovering from the month off, and have no real legs. Additionally, I haven't done any fast running in about two months, so knocking out a 3:43 opening kilometer was a big mistake. Realistically, 19:30 would have been a reasonable target, but I was rolling the dice.
Snake eyes. The next couple of km's were pretty rough. I tried to keep the effort up, but my lack of familiarity with hard efforts right now had me bargaining with myself. I hate when I do that. I know that I can keep pushing, but I let myself off the hook. That's no way to race. I was able to dig out a reasonable last kilometer, but the damage was done.
Official Results:
20:09.2 clock, 20:07.0 chip, 34/2610 overall, 5/105 AG
Now, if I didn't let myself get swept up in the racing, this would have been a great day. The weather was perfect, the atmosphere was a blast. But no, I tried to actually race, and right now I'm in no condition to do that. I don't know where my legs are from September, I don't know where my "grip" has gone. To race, I need to be reacquainted with that "heart in my throat" sensation. I have faith in the system of Lydiard training, and I know all this base work will pay off, but for now, I don't have the speed. Very slowly, my legs are coming back, but the winter weather makes it hard to compare one run to the next. My volume is regularly as high as it's ever been, so I'm on the right path.
To that end, I'm rethinking my spring. What I'll do is a series of 5k's, with a secret goal time to accomplish by the end. Then it will be back to base, setting up a couple of 10k's in the fall. If I make great progress in those arenas, I'll carry a lot of confidence into the marathon training for 2012. And if that goes well, I'll be on point for January 2013.
Sunday, October 24, 2010
Chock Full of Weaksauce - Audi Best Buddies Challenge 10k Race Report
Let's keep this short and sweet: some days you just don't have it, and you suck. That was my day.
Yesterday, I felt great. I knocked out a ridiculously easy 10k averaging 4:35/km, 15-20 seconds faster than normal at the given intensity. I was so ready for this morning. We got to the race site about an hour before the start, with me doing the 10k run, and my wife pushing the stroller for a 5k walk. The weather was less than pleasant, a cool morning with a light rain. I avoided starting my warm-up until the last minute, which may have been a bad idea, although I felt fine on the line. Who knew?
The gun went off and right away the fast guys set off at a quick clip. I tried to restrain myself, knowing the course was tough. After a kilometre on the flat, it runs downhill for 2k, dropping 80m. After 2k on the trails and over some tough little bridges, it turns around and comes back the same way. If you don't save gas for the second half, you'll be suffering. I kept a nice pace for the first part, and got some speed on the downhill, but once in the valley, my battery was on 'low'. I just couldn't get the bounce I had the day before, and worse, I couldn't push myself to get it back. So, pretty much, I quit. This is second time in 4 races I've done this. I kept a solid, but not 'race', effort, moved up a few spots on people who blew themselves up, and made a token kick in the last kilometre for the line. I just snuck under the 41-minute barrier, about two minutes off what I would have expected.
Official results:
10: 40:59 clock, 40:58 chip, 22/484 overall, 7/45 AG
The only benefit to today was the celebrities handing out the race medals: Olympic medallists Alex Bilodeau, Joannie Rochette, and Tessa Virtue. Turns out, Olympians are short. I'd be amazed if any of them were much taller than my shoulder, and I'm not that tall.
Looks like it's back to the trials of miles. Without any real peaking, I know that race results can be up and down. It's disappointing that this is a "down", but it happens. I'm not about to switch things up just yet. There's a long way to go before my next 'A' race.
Yesterday, I felt great. I knocked out a ridiculously easy 10k averaging 4:35/km, 15-20 seconds faster than normal at the given intensity. I was so ready for this morning. We got to the race site about an hour before the start, with me doing the 10k run, and my wife pushing the stroller for a 5k walk. The weather was less than pleasant, a cool morning with a light rain. I avoided starting my warm-up until the last minute, which may have been a bad idea, although I felt fine on the line. Who knew?
The gun went off and right away the fast guys set off at a quick clip. I tried to restrain myself, knowing the course was tough. After a kilometre on the flat, it runs downhill for 2k, dropping 80m. After 2k on the trails and over some tough little bridges, it turns around and comes back the same way. If you don't save gas for the second half, you'll be suffering. I kept a nice pace for the first part, and got some speed on the downhill, but once in the valley, my battery was on 'low'. I just couldn't get the bounce I had the day before, and worse, I couldn't push myself to get it back. So, pretty much, I quit. This is second time in 4 races I've done this. I kept a solid, but not 'race', effort, moved up a few spots on people who blew themselves up, and made a token kick in the last kilometre for the line. I just snuck under the 41-minute barrier, about two minutes off what I would have expected.
Official results:
10: 40:59 clock, 40:58 chip, 22/484 overall, 7/45 AG
The only benefit to today was the celebrities handing out the race medals: Olympic medallists Alex Bilodeau, Joannie Rochette, and Tessa Virtue. Turns out, Olympians are short. I'd be amazed if any of them were much taller than my shoulder, and I'm not that tall.
Looks like it's back to the trials of miles. Without any real peaking, I know that race results can be up and down. It's disappointing that this is a "down", but it happens. I'm not about to switch things up just yet. There's a long way to go before my next 'A' race.
Tuesday, October 19, 2010
Bucket List
A list of events/accomplishments in the running/triathlon/endurance vein I'd like to check off before I'm "checked off":
1. Boston
2. Western States 100
3. Qualify for 70.3 Worlds again, preferably not a rolldown
4. Endurrun
5. Sub-3
6. Sub-2:50
7. Sub-2:45 (see a theme?)
8. AG podium at WDW Marathon
9. AG win in a major race (2000+ finishers)
10. Ultraman, either Hawaii or Canada
11. Run the IMH course, as either Kona marathon or IMH
12. Run a marathon in each Canadian province/territory
13. ... in one year
14. OSS AG championship
15. Race my kid(s) and have it be competitive
16. Do some sort of OW swim race, like Round the Sound
Those are what come to mind at present. I will add to the list if I have any other ideas. Anything obvious that I missed?
1. Boston
2. Western States 100
3. Qualify for 70.3 Worlds again, preferably not a rolldown
4. Endurrun
5. Sub-3
6. Sub-2:50
7. Sub-2:45 (see a theme?)
8. AG podium at WDW Marathon
9. AG win in a major race (2000+ finishers)
10. Ultraman, either Hawaii or Canada
11. Run the IMH course, as either Kona marathon or IMH
12. Run a marathon in each Canadian province/territory
13. ... in one year
14. OSS AG championship
15. Race my kid(s) and have it be competitive
16. Do some sort of OW swim race, like Round the Sound
Those are what come to mind at present. I will add to the list if I have any other ideas. Anything obvious that I missed?
Wednesday, October 13, 2010
The next year or so
I like to run. I like to read. I like to read about running. (I probably read more "sports" books than is wise, but I try to balance it out. That's why I'm muddling my way through Ulysses now.) And I just finished reading Healthy Intelligent Training, by Keith Livingstone. Keith is a coach, who as a runner was coached by Barry Magee, who as a runner was coached by Arthur Lydiard. (See where this is going?) From my experience, this is the best summation of the Lydiard principles I've read. Everything is explained in more thorough detail than the presentation summaries that are collected around the internet.
The focus seems to be on middle-distance runners, 800/1500m, which is where Lydiard had his greatest success, but these same athletes went on to have success at the longer distances as well (5000+ m). So, the principles hold for everyone, especially through the base and hill stages. It's when we get to conditioning/sharpening that things are different, and these differences are cleared up in the text. Although it's to be applied for all levels of running, the examples are definitely skewed to the elite. As an example, the section of Daniels' VDOT chart that is excerpted starts at VDOT 60. Those are some fast folks.
All in all, a good read, and it will serve as the blueprint for my next big block of training. Here's the plan: from October '10 to May '11, there will be a ton of base, with a couple of hill blocks. I still plan on racing once a month at a variety of distances, just to blow out the legs and see if things are moving along. I will then add a brief conditioning/sharpening phase into July, to get ready my A-ish race of the summer, the Acura Ten-Miler. Then more base until October. (I may add a really short sharpening here for a 10k in October, as the local scene wraps up with Zoo Run or Best Buddies.)
At that point, I hope to have had a year of uninterrupted quality running, and confidence that I can handle the training for a fast marathon. Finances allowing, I'm targeting the Surf City marathon as my return to the distance. Disney is still the big goal, my Olympics as it were, but even the elites have to run a qualifier to get to the Games. I'll be following a plan from Pete Pfitzinger, who is another Lydiard disciple, and it seems that everyone posting on the Runner's World forum sub-3 threads is following one of these plans. Right now, I hope to be able to handle the 18 week/55 to 70 mile plan. That should get me about where I want to be.
I have no idea now what kind of time I'll be targeting at Surf City. I know in the last month by easy pace has dropped by roughly 2s/km. If that keeps up for the next year, my easy pace will be faster than my present projected marathon pace, and it's easy to assume that the marathon pace would have bettered by a similar degree. My calendar may seem kind of boring with simply miles everyday and no workouts that take three lines to explain, but I'm excited for what will eventually come out of it.
The focus seems to be on middle-distance runners, 800/1500m, which is where Lydiard had his greatest success, but these same athletes went on to have success at the longer distances as well (5000+ m). So, the principles hold for everyone, especially through the base and hill stages. It's when we get to conditioning/sharpening that things are different, and these differences are cleared up in the text. Although it's to be applied for all levels of running, the examples are definitely skewed to the elite. As an example, the section of Daniels' VDOT chart that is excerpted starts at VDOT 60. Those are some fast folks.
All in all, a good read, and it will serve as the blueprint for my next big block of training. Here's the plan: from October '10 to May '11, there will be a ton of base, with a couple of hill blocks. I still plan on racing once a month at a variety of distances, just to blow out the legs and see if things are moving along. I will then add a brief conditioning/sharpening phase into July, to get ready my A-ish race of the summer, the Acura Ten-Miler. Then more base until October. (I may add a really short sharpening here for a 10k in October, as the local scene wraps up with Zoo Run or Best Buddies.)
At that point, I hope to have had a year of uninterrupted quality running, and confidence that I can handle the training for a fast marathon. Finances allowing, I'm targeting the Surf City marathon as my return to the distance. Disney is still the big goal, my Olympics as it were, but even the elites have to run a qualifier to get to the Games. I'll be following a plan from Pete Pfitzinger, who is another Lydiard disciple, and it seems that everyone posting on the Runner's World forum sub-3 threads is following one of these plans. Right now, I hope to be able to handle the 18 week/55 to 70 mile plan. That should get me about where I want to be.
I have no idea now what kind of time I'll be targeting at Surf City. I know in the last month by easy pace has dropped by roughly 2s/km. If that keeps up for the next year, my easy pace will be faster than my present projected marathon pace, and it's easy to assume that the marathon pace would have bettered by a similar degree. My calendar may seem kind of boring with simply miles everyday and no workouts that take three lines to explain, but I'm excited for what will eventually come out of it.
Thursday, October 7, 2010
Random Thoughts and Musings
Some big news recently in the triathlon world. First, WTC has announced a foray into the (former) Olympic distance with the introduction of the 5150 series of races. Just as 70.3 is the total distance covered in miles, 5150 is the total distance in decameters(?). I think it's great that there is now a series culminating at national and world championships for age-group athletes at this distance. It will be interesting to see how they control fields, as these are supposed to be non-drafting. If they have fields over 1000-2000 as they do for IM and 70.3 races, and can sometimes barely control drafting over 56/112 miles, how will they fair over 40km?
(Best comment I've seen on the news: "5150? I hate Sammy Hagar. It's not Van Halen without DLR.")
It needs to be noted on the 5150 schedule that the championship is now in Clearwater, FL, in November. Of course, this is where the 70.3 Worlds have been, sometimes referred to as Draftwater. And that leads to the latest set of rumours: that the 70.3 Champs have moved, perhaps to Las Vegas. Now, this is big. The first effect this will have is that the course will presumably get a lot more difficult. To the minds of many, this will be a "fairer" race, and worthy of being a world championship. So then the second effect is that getting a qualifying spot in the next couple of years will get a lot harder. I don't think nearly as many people will be turning down slots to avoid Clearwater. The level of racing is going to go up if you want to make it to the big show.
A possible side effect of both of these announcements will be the effect on local racing scenes. Silverman is an up and coming full and half IM distance race in Las Vegas, and it seems to be somewhat targeted by this anouncement. A number of race directors around the continent are left wondering is WTC is going to horn in on their sprint/Olympic races, or if they'll potentially be bought out. Hopefully we won't see a monopoly in races, and most of the best local races will be able to continue undisturbed. Maybe they'll even be able to grow with the influx of new racers looking at the 5150 distance.
This weekend is Hawaii Ironman, so good luck to everyone who is competing. Good luck especially to my lanemate Paul White, and coach Tereza Macel. Let's see some podiums this year.
I want a Timex Global Trainer, so I'm linking to DC Rainmaker's blog for an extra entry. You should enter too, and read the blog regularly to keep up with sports technology. Most of it over my head, but worth a read.
(Best comment I've seen on the news: "5150? I hate Sammy Hagar. It's not Van Halen without DLR.")
It needs to be noted on the 5150 schedule that the championship is now in Clearwater, FL, in November. Of course, this is where the 70.3 Worlds have been, sometimes referred to as Draftwater. And that leads to the latest set of rumours: that the 70.3 Champs have moved, perhaps to Las Vegas. Now, this is big. The first effect this will have is that the course will presumably get a lot more difficult. To the minds of many, this will be a "fairer" race, and worthy of being a world championship. So then the second effect is that getting a qualifying spot in the next couple of years will get a lot harder. I don't think nearly as many people will be turning down slots to avoid Clearwater. The level of racing is going to go up if you want to make it to the big show.
A possible side effect of both of these announcements will be the effect on local racing scenes. Silverman is an up and coming full and half IM distance race in Las Vegas, and it seems to be somewhat targeted by this anouncement. A number of race directors around the continent are left wondering is WTC is going to horn in on their sprint/Olympic races, or if they'll potentially be bought out. Hopefully we won't see a monopoly in races, and most of the best local races will be able to continue undisturbed. Maybe they'll even be able to grow with the influx of new racers looking at the 5150 distance.
This weekend is Hawaii Ironman, so good luck to everyone who is competing. Good luck especially to my lanemate Paul White, and coach Tereza Macel. Let's see some podiums this year.
I want a Timex Global Trainer, so I'm linking to DC Rainmaker's blog for an extra entry. You should enter too, and read the blog regularly to keep up with sports technology. Most of it over my head, but worth a read.
Sunday, September 26, 2010
Road Cases - The Scotiabank Toronto Waterfront Half-Marathon Race Report
The alarm went off at 5:30. I rolled myself out of bed as my wife told me that she thought it best that she and the little one stay home from the race. Considering the cool weather and they were both fighting colds, it was a good decision. I wouldn't have my cheering section, but I knew I had their support.
After my usual bagel with PB and honey for breakfast, I grabbed my gear bag and left for downtown. Not surprisingly, the DVP was mostly empty, so I made good time, with the Drive-By Truckers cranked. I found a parking lot about five blocks from the starting area, close enough to walk, but removed enough for a quick escape after the race. Stepping out of the car, there was a squish underfoot. Looking down, I learned that one of the previous night's revelers had used this spot to relieve the contents of their stomach. Now I got to walk around with this on my shoe (luckily I hadn't changed to my race shoes yet), but I'm sure whoever it was didn't try to drive home afterwards. That wouldn't be safe.
A quick hike over to the host hotel to change and drop off my bag, then a few minutes to relax before jogging a stretch of road to warm up. The weather was still quite cool. I opted for thin gloves, since I have really poor circulation to my hands, and I didn't want to be distracted by numb fingers mid-race. I got to my corral (the fast but not elite corral) with a few minutes to spare, then started reviewing the race plan during the pre-race festivities. Since my summer of training hasn't been fantastic, with the heat and the general fatigue, I had three levels of goals:
C (the satisfied goal): sub 1:30 - it would be a PB and good milestone, but behind what I would expect.
B (the happy goal): sub 1:28 - based on other races and the online calculators, this is about where I should be, 1:27:30 give or take.
A (the ecstatic goal): sub 1:27 - this would require a good push and near-perfect conditions
Since the course profile is mostly flat, my plan was to hit 4:08-4:10/km through 15 or 16 km, then decide to pick it up, hold strong, or hold on for dear life to make these three goals. The anthems were done, the gun went off, and about twenty seconds later, I crossed the start line.
The Race:
The first couple of kilometers were hectic. With the big crowds, I couldn't fall into my pace for a while, dodging other runners, slowing and accelerating more than I would normally want. Given that the start comes down University with a little downward slope, I didn't like not taking advantage of free speed here, but I didn't have much choice. Once we turned onto Lakeshore, things opened up a bit. Unfortunately, this part runs underneath the Gardiner Expressway, so satellite reception was non-existent. The Garmin tried its best, but I'm pretty sure I didn't knock out a couple of 3:35 kms. The autolap was now about 300m off the actual race distance, so I was working from my instantaneous pace for the rest of the day. I took my first of two planned gels at the 3km mark, and once out in the open again, kept my pace in the 4:05-4:07 range. The effort was really manageable, hard enough to know I was working, but not a strain at all. This was a major change from the tempos I had run just six weeks ago.
There are only about four real climbs on the route, the first coming around 5k. I kept a solid effort, then opened my stride on the downhill. Then we hit a nice flat stretch as we passed Prince's Gates and the Exhibition Grounds. There was another longer drag upwards between 9-10km, with the accompanying downhill. It was around here that I saw the lead group of marathoners on their way back. What they're doing seems like a totally different sport. As I passed the 10k timing mats I checked the time. If I was holding 4:08, I should hit the mark at 41:20. Spotting 41:08, I felt pretty good about how things were going.
The course continued out to approximately 12.5k, where I spotted my old swim coach out to support his athletes. It's always nice to see a friendly face, and Adam crossed the median to give me more encouragement on my way back. If anyone in the GTA needs multisport coaching, you won't do much better than Endurance Lab, and if you're looking for coached indoor cycling workouts, check out WattsUp Cycling. Now I had the homeward stretch, two "kind of" climbs and a bit of a tailwind. I went for my second gel around 14k, but my chilly fingers in gloves weren't able to dig it out of the pocket in my shorts. Looks like Gatorade the rest of the way. I kept things in check through to 15k when the marathoners split off onto their longer course. Considering I was just starting to feel the day, those folks taking that pace for another 26k are pretty tough.
Following the plan, 15k was a decision point. I knew I was ahead of the 4:08 average, so I didn't think it was worth trying to accelerate quite yet. Just keep things here, and make another decision at 18k. The effort was building in my legs, but the pace was still pretty good. The last hill coming near 19k took a fair bit of speed off, but I kept up with folks around me, even moving forward a couple of places. There wasn't going to be much of an acceleration now. I had grooved this speed for 20k, and my legs weren't going to shift gears now.
The 20km flag was at the left-hand turn at the bottom of Bay Street. Just five minutes, give or take, to the end. I tried to kick up, but the street has a couple hundred yards of solid uphill, before settling into a false flat drag to the finish. The effort went up, but the speed didn't seem to change much. My mental processes for a finishing sprint at this point were, "OK, at 500m to go let it fly ... all right, from 200m to go ... how about the last 100m? ... OK, we're done, try to breathe and don't make a mess like the guy in the parking lot."
Official Results:
21.1 km, 1:27:24 gun time, 1:27:04 chip time
107th OA (out of 7894)/17th (out of 536) M35-39 gun, 106th OA chip
The Recap:
So, am I happy? You bet. The morning couldn't have turned out better. After the frustration of training this summer, I never would have guessed I could pull this out. Here's another score for "easy" running. Six weeks ago I quit with the intervals and such, and other than weekly 8" hill sprints and a couple of races, didn't run at a hard effort. Nothing even close to race pace, but I went out and knocked it out of the park. Lydiard knew what he was talking about. I'll study this some more, and apply it for the next couple of years.
Am I disappointed to miss the "ecstatic" goal by only five seconds? Only in the most superficial way. I don't know where I could have gotten those five seconds. Maybe if the first kilometer went smoother, and I didn't lose a second or two digging for that other gel. Maybe if I actually got to take the gel I would have had a bit more gas. Maybe if I knew I needed five seconds with 2k to go I could have dug that little deeper. That's a whole bunch of maybes with nothing concrete. The fact is, I ran my heart out and finished better than I expected. Maybe I didn't leave it all on the course, but I didn't bring much home either. I know this based on the cheering in the last few hundred metres. Folks would be cheering, until I got closer and they would watch me with a look of concern until I safely passed by, and go back to cheering. Yay, Stroke Face!
Throwing this result in the calculators, I am now a confirmed 53 VDOT, not just based on a "well, if it wasn't hilly or so hot or I tapered - could have" time. As well, I'm now predicted to run faster than I have for 5-10k. I think this is an indication that my strength lies in the longer distances, half-mary and up. (But we kind of knew that already, didn't we?)
Maybe I'll do this again in a couple of years to mark the progress. The half course really lends itself to fast times, without the fraudulent downhill nature of some of the other big local races (Toronto Marathon, Sporting Life 10k). Now I'll take an easy recovery week before starting back on the building aerobic mileage plan. Two and half years to get ready, and I'm fully energized.
After my usual bagel with PB and honey for breakfast, I grabbed my gear bag and left for downtown. Not surprisingly, the DVP was mostly empty, so I made good time, with the Drive-By Truckers cranked. I found a parking lot about five blocks from the starting area, close enough to walk, but removed enough for a quick escape after the race. Stepping out of the car, there was a squish underfoot. Looking down, I learned that one of the previous night's revelers had used this spot to relieve the contents of their stomach. Now I got to walk around with this on my shoe (luckily I hadn't changed to my race shoes yet), but I'm sure whoever it was didn't try to drive home afterwards. That wouldn't be safe.
A quick hike over to the host hotel to change and drop off my bag, then a few minutes to relax before jogging a stretch of road to warm up. The weather was still quite cool. I opted for thin gloves, since I have really poor circulation to my hands, and I didn't want to be distracted by numb fingers mid-race. I got to my corral (the fast but not elite corral) with a few minutes to spare, then started reviewing the race plan during the pre-race festivities. Since my summer of training hasn't been fantastic, with the heat and the general fatigue, I had three levels of goals:
C (the satisfied goal): sub 1:30 - it would be a PB and good milestone, but behind what I would expect.
B (the happy goal): sub 1:28 - based on other races and the online calculators, this is about where I should be, 1:27:30 give or take.
A (the ecstatic goal): sub 1:27 - this would require a good push and near-perfect conditions
Since the course profile is mostly flat, my plan was to hit 4:08-4:10/km through 15 or 16 km, then decide to pick it up, hold strong, or hold on for dear life to make these three goals. The anthems were done, the gun went off, and about twenty seconds later, I crossed the start line.
The Race:
The first couple of kilometers were hectic. With the big crowds, I couldn't fall into my pace for a while, dodging other runners, slowing and accelerating more than I would normally want. Given that the start comes down University with a little downward slope, I didn't like not taking advantage of free speed here, but I didn't have much choice. Once we turned onto Lakeshore, things opened up a bit. Unfortunately, this part runs underneath the Gardiner Expressway, so satellite reception was non-existent. The Garmin tried its best, but I'm pretty sure I didn't knock out a couple of 3:35 kms. The autolap was now about 300m off the actual race distance, so I was working from my instantaneous pace for the rest of the day. I took my first of two planned gels at the 3km mark, and once out in the open again, kept my pace in the 4:05-4:07 range. The effort was really manageable, hard enough to know I was working, but not a strain at all. This was a major change from the tempos I had run just six weeks ago.
There are only about four real climbs on the route, the first coming around 5k. I kept a solid effort, then opened my stride on the downhill. Then we hit a nice flat stretch as we passed Prince's Gates and the Exhibition Grounds. There was another longer drag upwards between 9-10km, with the accompanying downhill. It was around here that I saw the lead group of marathoners on their way back. What they're doing seems like a totally different sport. As I passed the 10k timing mats I checked the time. If I was holding 4:08, I should hit the mark at 41:20. Spotting 41:08, I felt pretty good about how things were going.
The course continued out to approximately 12.5k, where I spotted my old swim coach out to support his athletes. It's always nice to see a friendly face, and Adam crossed the median to give me more encouragement on my way back. If anyone in the GTA needs multisport coaching, you won't do much better than Endurance Lab, and if you're looking for coached indoor cycling workouts, check out WattsUp Cycling. Now I had the homeward stretch, two "kind of" climbs and a bit of a tailwind. I went for my second gel around 14k, but my chilly fingers in gloves weren't able to dig it out of the pocket in my shorts. Looks like Gatorade the rest of the way. I kept things in check through to 15k when the marathoners split off onto their longer course. Considering I was just starting to feel the day, those folks taking that pace for another 26k are pretty tough.
Following the plan, 15k was a decision point. I knew I was ahead of the 4:08 average, so I didn't think it was worth trying to accelerate quite yet. Just keep things here, and make another decision at 18k. The effort was building in my legs, but the pace was still pretty good. The last hill coming near 19k took a fair bit of speed off, but I kept up with folks around me, even moving forward a couple of places. There wasn't going to be much of an acceleration now. I had grooved this speed for 20k, and my legs weren't going to shift gears now.
The 20km flag was at the left-hand turn at the bottom of Bay Street. Just five minutes, give or take, to the end. I tried to kick up, but the street has a couple hundred yards of solid uphill, before settling into a false flat drag to the finish. The effort went up, but the speed didn't seem to change much. My mental processes for a finishing sprint at this point were, "OK, at 500m to go let it fly ... all right, from 200m to go ... how about the last 100m? ... OK, we're done, try to breathe and don't make a mess like the guy in the parking lot."
Official Results:
21.1 km, 1:27:24 gun time, 1:27:04 chip time
107th OA (out of 7894)/17th (out of 536) M35-39 gun, 106th OA chip
The Recap:
So, am I happy? You bet. The morning couldn't have turned out better. After the frustration of training this summer, I never would have guessed I could pull this out. Here's another score for "easy" running. Six weeks ago I quit with the intervals and such, and other than weekly 8" hill sprints and a couple of races, didn't run at a hard effort. Nothing even close to race pace, but I went out and knocked it out of the park. Lydiard knew what he was talking about. I'll study this some more, and apply it for the next couple of years.
Am I disappointed to miss the "ecstatic" goal by only five seconds? Only in the most superficial way. I don't know where I could have gotten those five seconds. Maybe if the first kilometer went smoother, and I didn't lose a second or two digging for that other gel. Maybe if I actually got to take the gel I would have had a bit more gas. Maybe if I knew I needed five seconds with 2k to go I could have dug that little deeper. That's a whole bunch of maybes with nothing concrete. The fact is, I ran my heart out and finished better than I expected. Maybe I didn't leave it all on the course, but I didn't bring much home either. I know this based on the cheering in the last few hundred metres. Folks would be cheering, until I got closer and they would watch me with a look of concern until I safely passed by, and go back to cheering. Yay, Stroke Face!
Throwing this result in the calculators, I am now a confirmed 53 VDOT, not just based on a "well, if it wasn't hilly or so hot or I tapered - could have" time. As well, I'm now predicted to run faster than I have for 5-10k. I think this is an indication that my strength lies in the longer distances, half-mary and up. (But we kind of knew that already, didn't we?)
Maybe I'll do this again in a couple of years to mark the progress. The half course really lends itself to fast times, without the fraudulent downhill nature of some of the other big local races (Toronto Marathon, Sporting Life 10k). Now I'll take an easy recovery week before starting back on the building aerobic mileage plan. Two and half years to get ready, and I'm fully energized.
Sunday, September 12, 2010
Steeper Coming Back - Springbank Road Races 5k Race Report
It was just a 5k, so there isn't a whole lot of report in this Race Report. The family and I headed down to London the day before to stay and play with our friends, letting the kids eye up their competition for the next few years. The night went about as smoothly as it could, given that a four month old was expected in sleep somewhere other than her own bed for the first time. There were a few wake-ups, but I actually got a decent night's sleep.
We made it to the race site about an hour before the gun was to go off, so after check-in I could get in a few kilometres of warm-up/scouting. The weather was just about perfect for a race morning, temperatures around 13-15, no wind, cloudy, maybe a bit humid from the rain the night before. As I was out for my jog, the half-marathon started and got swarmed by the "go longer" crowd. I tried to stay out of the way as much as possible, sneaking off course to turn around, and avoid getting the way on my return trip. Far from a flat loop, the course had a few significant climbs, including the big one coming back, leading into a false flat drag to the line. It would make pacing a challenge.
Once we were gathered to the start, I lined up second row, expecting I would be one of the faster people. Right from the gun, I was swarmed from behind by a number of runners, most likely headed out a bit quicker than their abilities would dictate. Even by 400m, I was getting back a bunch of the spots I lost early. I used the downhill part of the first kilometre and a half to carry some good speed over the few rises, and felt OK for the most part. I don't normally do well at these shorter races, since I just don't have the natural speed. I continued to pick off a runner or two until the turnaround, but by then we had mostly fallen into our respective places. From that point on, I only gained one more spot. I am proud to say that I was never passed after that initial flurry, so I didn't have the collapse of two weeks ago.
The big hill coming back, even though I knew it was coming, just sucked all the speed out of my legs. I kept a good posture and a quick turnover to minimize the damage. Then it was time to get to the line. With any luck, there weren't any race photographers at that point, because I was in full-on Stroke Face*. As I rounded the corner to see the line, I could make out that the clock was 18:3x. Shooting for a sub-19, I started to "sprint", which translates closer to "try really hard but maintain the same speed". Unfortunately the clock ticked over before I could make it, but I gave it all I had.
Official results:
19:12 Gun Time, 19:11 Chip Time, 14th overall, 3rd M30-39
How does this compare to my goals? Well, I kind of had sub-19 as a minimum goal, but the course was pretty tough. I'd say I would be 10-15 seconds faster on flatter loop. Also, I did run 18k yesterday, since this was a "train through" race, which was probably 1-2 seconds per km. And sleeping in an unfamiliar bed, with a baby waking up every few hours, probably cost me a bit too. So sure, I'm making excuses, but I think this points to my fitness being about where I'd want it, at 18:45-18:50 shape. At least that's how I'm taking it, and that's a nice confidence boost in my mind. I fought all the way to the end, which I haven't done in a race for a while. I accepted the suffering and kept at it as best I could. Now I'll take this into the 'A' race in two weeks time.
*credit to Dave Roche for the racing term "Stroke Face"
We made it to the race site about an hour before the gun was to go off, so after check-in I could get in a few kilometres of warm-up/scouting. The weather was just about perfect for a race morning, temperatures around 13-15, no wind, cloudy, maybe a bit humid from the rain the night before. As I was out for my jog, the half-marathon started and got swarmed by the "go longer" crowd. I tried to stay out of the way as much as possible, sneaking off course to turn around, and avoid getting the way on my return trip. Far from a flat loop, the course had a few significant climbs, including the big one coming back, leading into a false flat drag to the line. It would make pacing a challenge.
Once we were gathered to the start, I lined up second row, expecting I would be one of the faster people. Right from the gun, I was swarmed from behind by a number of runners, most likely headed out a bit quicker than their abilities would dictate. Even by 400m, I was getting back a bunch of the spots I lost early. I used the downhill part of the first kilometre and a half to carry some good speed over the few rises, and felt OK for the most part. I don't normally do well at these shorter races, since I just don't have the natural speed. I continued to pick off a runner or two until the turnaround, but by then we had mostly fallen into our respective places. From that point on, I only gained one more spot. I am proud to say that I was never passed after that initial flurry, so I didn't have the collapse of two weeks ago.
The big hill coming back, even though I knew it was coming, just sucked all the speed out of my legs. I kept a good posture and a quick turnover to minimize the damage. Then it was time to get to the line. With any luck, there weren't any race photographers at that point, because I was in full-on Stroke Face*. As I rounded the corner to see the line, I could make out that the clock was 18:3x. Shooting for a sub-19, I started to "sprint", which translates closer to "try really hard but maintain the same speed". Unfortunately the clock ticked over before I could make it, but I gave it all I had.
Official results:
19:12 Gun Time, 19:11 Chip Time, 14th overall, 3rd M30-39
How does this compare to my goals? Well, I kind of had sub-19 as a minimum goal, but the course was pretty tough. I'd say I would be 10-15 seconds faster on flatter loop. Also, I did run 18k yesterday, since this was a "train through" race, which was probably 1-2 seconds per km. And sleeping in an unfamiliar bed, with a baby waking up every few hours, probably cost me a bit too. So sure, I'm making excuses, but I think this points to my fitness being about where I'd want it, at 18:45-18:50 shape. At least that's how I'm taking it, and that's a nice confidence boost in my mind. I fought all the way to the end, which I haven't done in a race for a while. I accepted the suffering and kept at it as best I could. Now I'll take this into the 'A' race in two weeks time.
*credit to Dave Roche for the racing term "Stroke Face"
Saturday, August 28, 2010
Boom Goes the Dynamite - Underwear Affair 10k Race Report
Since I'm not particularly happy with this race, the report is going to be pretty short. But in all honesty, it was a good thing. The "race" was much more a party, done as a fundraiser for cancers below the belt for North York General Hospital. Personally, I almost doubled my goal, which is a testament to the high-quality people who are my friends and family.
It was a very warm evening (28 C), with lots of humidity right at Lake Ontario, and a stiff breeze out of the SW, unfortunately the direction we were heading during the first half of the run. I'm not a warm weather runner, but still hoped I'd pull out a good result. Everyone was dressed in their skivvies, except me. I'll raise the money, but running 10k hard in cotton boxers is an invitation to chafing the likes of which I never want to experience. I felt sorry for all these people who would soon learn this lesson.
The gun went off, I got clear of the crowds, and fell into about 10th place. I tried to keep an eye on pace, and was moving steadily up to 3rd. Through 3k I was bang on pace, felt pretty good, although fighting the wind was taking a bit of a toll. And then right around 4k, the plug got pulled. I just didn't seem to have it, and my mood went south. I was slowing, and I just wanted it to be over. I kept looking for the turnaround, since I'd get a tailwind and could pick things up again, but after the Garmin chirped 5k complete and I still couldn't see anything, I knew I was in for a long haul. Finally around 5.5k I got to turn, and tried to open my stride up, and while my pace increased, I wasn't getting back the time I had lost. Frustrated that I wasn't running as well as I wanted, and that no matter what this wouldn't be an official 10k time, about 8k (by the Garmin), I eased off the throttle to just jog it in. I had promised my wife we wouldn't bother hanging around for the awards ceremony, so fighting for the last podium spot wasn't a priority. I got to 10k around 40:35, 75 seconds off of what I would have considered a decent run, and still had 4 minutes to the finish line. I was finally passed by another runner so I no longer had to worry about winning a prize I didn't want. I finally hit the line, was a bit grumpier to my wife than I should have been (sorry Sunshine!), but was quickly cheered up by my smiling baby (and smiling wife, despite my grumpiness). Not the day I wanted, but I got to run hard, and I'll use this for motivation for my next few races. I've already signed up for another 10k in October to exact my revenge on the distance.
Official Results:
44:23, 4th Overall
It was a very warm evening (28 C), with lots of humidity right at Lake Ontario, and a stiff breeze out of the SW, unfortunately the direction we were heading during the first half of the run. I'm not a warm weather runner, but still hoped I'd pull out a good result. Everyone was dressed in their skivvies, except me. I'll raise the money, but running 10k hard in cotton boxers is an invitation to chafing the likes of which I never want to experience. I felt sorry for all these people who would soon learn this lesson.
The gun went off, I got clear of the crowds, and fell into about 10th place. I tried to keep an eye on pace, and was moving steadily up to 3rd. Through 3k I was bang on pace, felt pretty good, although fighting the wind was taking a bit of a toll. And then right around 4k, the plug got pulled. I just didn't seem to have it, and my mood went south. I was slowing, and I just wanted it to be over. I kept looking for the turnaround, since I'd get a tailwind and could pick things up again, but after the Garmin chirped 5k complete and I still couldn't see anything, I knew I was in for a long haul. Finally around 5.5k I got to turn, and tried to open my stride up, and while my pace increased, I wasn't getting back the time I had lost. Frustrated that I wasn't running as well as I wanted, and that no matter what this wouldn't be an official 10k time, about 8k (by the Garmin), I eased off the throttle to just jog it in. I had promised my wife we wouldn't bother hanging around for the awards ceremony, so fighting for the last podium spot wasn't a priority. I got to 10k around 40:35, 75 seconds off of what I would have considered a decent run, and still had 4 minutes to the finish line. I was finally passed by another runner so I no longer had to worry about winning a prize I didn't want. I finally hit the line, was a bit grumpier to my wife than I should have been (sorry Sunshine!), but was quickly cheered up by my smiling baby (and smiling wife, despite my grumpiness). Not the day I wanted, but I got to run hard, and I'll use this for motivation for my next few races. I've already signed up for another 10k in October to exact my revenge on the distance.
Official Results:
44:23, 4th Overall
Wednesday, August 18, 2010
Confidence Man
I read a lot of running books. More than would probably be considered healthy. The latest was the newest from Matt Fitzgerald, entitled Run: A Mind-Body Approach to Running by Feel. I won't get into a full review, but I wanted to touch on one of the topics discussed in the book, that of confidence-building workouts.
It's an idea similar to Hudson's race rehearsal workouts, which are the last race-specific workouts done before a race of any given distance, designed to provide the runner with the idea that they'll be able to successfully tackle the race. "If I can do this workout at this speed, then I can hit my numbers on the day." Fitzgerald uses these, but also expands on the concept by including other challenging workouts that "push the envelope", or provide a new window into the capabilities of a runner. And that's what I got last night.
For most, this might not look like much a session. There's only twelves minutes of work, with a fair bit of rest, but I've had an up-and-down summer training-wise. The heat has been killing me, I don't always feel well-rested, there have been some minor tweaks along the way. Two weeks ago, I attempted this session and blew up substantially in the last rep, then hobbled home. (Then spent 4 days overcoming a hip/ITB issue; related?) The heat wasn't as bad last night, but there were some serious winds, 35 km/h, gusting to 55. That might help the reps that were with the wind, but would do a lot more to make things difficult when I was head-on. I was anticipating/dreading this workout for a few days, but the time came to go out and hit it. This time, I was going to finish every rep.
After a twenty minute warm-up, it began. The structure is simple: twice up the ladder, 1-2-3 minutes @ 3k speed (3:36-3:42/km), with two minutes recovery jog between. The first minute was a breeze, stride was nice and open, breathing felt good. After the jog, two minutes wasn't horrible either. And the three minute took some digging, but I survived. Now it was time to gather my mental energies. Made it through 1 minute, which was nothing compared to the 3. Stride was shortening so turnover increased to get through two minutes. Then I just had that last 180 seconds. Last time I blew up at minute, so had to beat that. Thirty seconds in I turned right into the wind. I glanced at the Garmin every few strides, seeing 3:38, 3:42, and trying to kick that little bit more. My breathing was no longer laboured, it was an indentured servant. Another turn, and with a head-sidewind and up a 1% grade. Now I saw 3:50, which was unacceptable, so I poured on everything I had, and after rounding another corner saw 3:01, and for the last 30 seconds kept it pinned below 3:23. I don't remember the last time I sold out that hard during a training run.
My last few kilometres would be described as a "wog" (walk/jog), but I allowed it after that set. Now getting back to the original point: confidence. I finished a workout that destroyed me not too long ago. Not only was I on pace, but checking afterwards, most of the reps were in the 3:31-3:35 range, so I was even a little quick. I put myself in the hurt locker in a big way, so if I need to do that in a race, I know I can go there.
I'm still 5.5 weeks out from my 'A' race this year, so there's lots of work to do, but for the first time in a while, I feel like I'm getting where I need to be. And for the future, I think I'll be going back to this workout every so often (with recalibrated paces, of course). It's just hard enough. If it's going to be a regular, it need a name, so I'm christening this one Complete Double Rainbow.
w/u - 20 min @ 4:40-4:50/km
Work - 2x(1'-2'-3' (2' recovery) @ 3k pace (3:36-3:42/km))
c/d - 20 min @ 5:10-5:25/km
Total: ~13 km
It's an idea similar to Hudson's race rehearsal workouts, which are the last race-specific workouts done before a race of any given distance, designed to provide the runner with the idea that they'll be able to successfully tackle the race. "If I can do this workout at this speed, then I can hit my numbers on the day." Fitzgerald uses these, but also expands on the concept by including other challenging workouts that "push the envelope", or provide a new window into the capabilities of a runner. And that's what I got last night.
For most, this might not look like much a session. There's only twelves minutes of work, with a fair bit of rest, but I've had an up-and-down summer training-wise. The heat has been killing me, I don't always feel well-rested, there have been some minor tweaks along the way. Two weeks ago, I attempted this session and blew up substantially in the last rep, then hobbled home. (Then spent 4 days overcoming a hip/ITB issue; related?) The heat wasn't as bad last night, but there were some serious winds, 35 km/h, gusting to 55. That might help the reps that were with the wind, but would do a lot more to make things difficult when I was head-on. I was anticipating/dreading this workout for a few days, but the time came to go out and hit it. This time, I was going to finish every rep.
After a twenty minute warm-up, it began. The structure is simple: twice up the ladder, 1-2-3 minutes @ 3k speed (3:36-3:42/km), with two minutes recovery jog between. The first minute was a breeze, stride was nice and open, breathing felt good. After the jog, two minutes wasn't horrible either. And the three minute took some digging, but I survived. Now it was time to gather my mental energies. Made it through 1 minute, which was nothing compared to the 3. Stride was shortening so turnover increased to get through two minutes. Then I just had that last 180 seconds. Last time I blew up at minute, so had to beat that. Thirty seconds in I turned right into the wind. I glanced at the Garmin every few strides, seeing 3:38, 3:42, and trying to kick that little bit more. My breathing was no longer laboured, it was an indentured servant. Another turn, and with a head-sidewind and up a 1% grade. Now I saw 3:50, which was unacceptable, so I poured on everything I had, and after rounding another corner saw 3:01, and for the last 30 seconds kept it pinned below 3:23. I don't remember the last time I sold out that hard during a training run.
My last few kilometres would be described as a "wog" (walk/jog), but I allowed it after that set. Now getting back to the original point: confidence. I finished a workout that destroyed me not too long ago. Not only was I on pace, but checking afterwards, most of the reps were in the 3:31-3:35 range, so I was even a little quick. I put myself in the hurt locker in a big way, so if I need to do that in a race, I know I can go there.
I'm still 5.5 weeks out from my 'A' race this year, so there's lots of work to do, but for the first time in a while, I feel like I'm getting where I need to be. And for the future, I think I'll be going back to this workout every so often (with recalibrated paces, of course). It's just hard enough. If it's going to be a regular, it need a name, so I'm christening this one Complete Double Rainbow.
w/u - 20 min @ 4:40-4:50/km
Work - 2x(1'-2'-3' (2' recovery) @ 3k pace (3:36-3:42/km))
c/d - 20 min @ 5:10-5:25/km
Total: ~13 km
Monday, August 9, 2010
But Will I Re-name the Blog?
Life Happens. I know, hard to believe, eh? But it's true, and when it happens, you need to be able to make adjustments. This isn't to say it's a bad thing. Sometimes it's good news, but changes still need to be made. And that's where I find myself.
I've truly enjoyed my first two years of triathlon training and racing. What a fantastic sport! The training, the people, the races. All of it has been an amazing experience. This year has been a little tougher; knowing that my racing was lessened, I've lacked motivation at some points. Other times, I've tried to do more than my body was able to handle and just ended up hurting myself. I'm not always the sharpest tool in the shed, but I know enough to pay attention to these signals.
I've had the very good fortune of having a modicum of success in my first couple of years. I've qualified and raced at Worlds, I've collected a handful of AG podiums, and finished 2nd in a season-long series. But I'm kind of competitive, and want to stay at this level, if not get a little better. But here's the thing about triathlon: If you want to be good, you have to train like 80% of a runner, 80% of a cyclist, and 80% of a swimmer. Before, I could do that, but with new commitments, it just can't happen. For the foreseeable future, I would have two choices:
I've truly enjoyed my first two years of triathlon training and racing. What a fantastic sport! The training, the people, the races. All of it has been an amazing experience. This year has been a little tougher; knowing that my racing was lessened, I've lacked motivation at some points. Other times, I've tried to do more than my body was able to handle and just ended up hurting myself. I'm not always the sharpest tool in the shed, but I know enough to pay attention to these signals.
I've had the very good fortune of having a modicum of success in my first couple of years. I've qualified and raced at Worlds, I've collected a handful of AG podiums, and finished 2nd in a season-long series. But I'm kind of competitive, and want to stay at this level, if not get a little better. But here's the thing about triathlon: If you want to be good, you have to train like 80% of a runner, 80% of a cyclist, and 80% of a swimmer. Before, I could do that, but with new commitments, it just can't happen. For the foreseeable future, I would have two choices:
- Train where I can, keep my family commitments, race in the MOP, love my family life but be constantly frustrated by my racing.
- Train at the level needed to perform well, ignore my family commitments, race fast but miss out on my daughter's early years.
What crappy choices. So I'm choosing (c).
Long ago, I started as a runner. It was the first sport I loved as a competitor, if only because it was the first sport I wasn't completely horrible at. It's also, of the three, the one that requires the least time commitment to still be reasonably competitive. And with that, I can announce my hiatus from triathlon for a few years, with a new focus on running.
I'm not sure yet what kinds of goals I'll end up setting for myself. The first priority will be getting a ton of base miles in to bullet-proof my legs. The irregular running of the last couple of years is one of the primary reasons I've been getting hurt. I just don't have the days on my feet necessary to put up with high-intensity running. After that, I'll see what kind of racing I might want to do. I'll probably stick to 15k or less for at least a year or two, but I know I'll have plenty of options:
- A streak of one race per month, never the same distance twice in a row.
- Join a track club and try my hand at 800-5000m.
- Try the local trail running series.
- Get 2011 miles in 2011, or 2011 kilometres by my birthday.
I'll be back to triathlon. I'll have to start swimming from scratch again, but that's OK. It might be in 3 years, it might be in five, it might be in eight. Who knows? But for now, it will be just me, a pair of shorts, and some lightweight shoes.
I'll keep writing on here, at the very least as a repository of race reports, and some other irrelevant ramblings. It might not be very triathlon-y. Maybe a name change is in order. Super Karate Monkey Death Shoes? Super Karate Monkey Death Track (and Road)?
Monday, June 28, 2010
Thinking out loud
Or in a public form of "print", I guess.
I spend more time than is probably healthy considering my long-term racing goals. I guess the reasons would be that I like the novelty of being able to change focus somewhat on a regular basis. There are also just a whole lot of interesting races and activities out there that I'd like to be a part of, and since I can't do them all right away, I need to find ways to do it.
A long time ago, I discussed with my wife the idea of a five-year rotation, where every fifth year I get to really pursue the racing, and do things like racing at Worlds or pursuing Ironman. In the intervening years, I'd still get to train and race, but it would be under tighter constraints on time and travel. And that's been OK with me.
I had made the argument that maybe it could move to four years, mainly so that I could remain in the same AG if I took another stab at 70.3 Worlds, but some other planning has me thinking I'd rather go back to the five. A review of the last couple, and my thoughts for the upcoming years:
2008 (big year): entry to triathlon, Muskoka 70.3, Worlds 70.3
2009: OSS AG Sprint title
2010: run-focus, half-marathon and Bermuda Triangle challenge
2011: another attempt at the OSS AG Sprint title
2012: run-heavy, maybe EndurRun, a couple of tri's, leading up to ...
2013 (big year): Disney Marathon, 70.3 qualifier, Worlds 70.3
(And listen, I know after Clearwater I said I'd never go back as long as it was still there, but the idea of a goofy kid like me competing at that level, even if I'm almost last, kind of tickles me. And I kind of want my daughter to have a "My Daddy raced at Worlds" shirt. Sue me.)
Obviously, none of this is ever set in stone, as things can change in a heartbeat. I just wanted to lay out some kind of reference for myself to see what the next few years could look like.
I spend more time than is probably healthy considering my long-term racing goals. I guess the reasons would be that I like the novelty of being able to change focus somewhat on a regular basis. There are also just a whole lot of interesting races and activities out there that I'd like to be a part of, and since I can't do them all right away, I need to find ways to do it.
A long time ago, I discussed with my wife the idea of a five-year rotation, where every fifth year I get to really pursue the racing, and do things like racing at Worlds or pursuing Ironman. In the intervening years, I'd still get to train and race, but it would be under tighter constraints on time and travel. And that's been OK with me.
I had made the argument that maybe it could move to four years, mainly so that I could remain in the same AG if I took another stab at 70.3 Worlds, but some other planning has me thinking I'd rather go back to the five. A review of the last couple, and my thoughts for the upcoming years:
2008 (big year): entry to triathlon, Muskoka 70.3, Worlds 70.3
2009: OSS AG Sprint title
2010: run-focus, half-marathon and Bermuda Triangle challenge
2011: another attempt at the OSS AG Sprint title
2012: run-heavy, maybe EndurRun, a couple of tri's, leading up to ...
2013 (big year): Disney Marathon, 70.3 qualifier, Worlds 70.3
(And listen, I know after Clearwater I said I'd never go back as long as it was still there, but the idea of a goofy kid like me competing at that level, even if I'm almost last, kind of tickles me. And I kind of want my daughter to have a "My Daddy raced at Worlds" shirt. Sue me.)
Obviously, none of this is ever set in stone, as things can change in a heartbeat. I just wanted to lay out some kind of reference for myself to see what the next few years could look like.
Friday, June 11, 2010
Would rather this didn't become the "I'm hurt again" blog
But that's how it seems to be going, isn't it?
Let's be honest: For the most part, the training has been going really well this year. Sure, I still haven't ridden outside, and I'm not getting huge miles in the saddle, but I'm at least holding steady on bike strength, and probably a little ahead of last year. And even with the kidlet, I'm dragging my sorry butt to swimming more often than not, and definitely getting faster there. 1:40/100m isn't comfortable, but it's doable, and that's a marked improvement. On foot, things are generally moving up. Easy pace continues to pick up, and the last few times I've done fast running I've hit my paces pretty easily.
I know I'm not writing about it, but things are good. Moving in the right direction.
Looking at my last few posts, though, all I'm writing about is the setbacks from some minor-ish injuries. I guess the reason is that they seem to be affecting my running, and with that as the primary focus of the year, it has the greatest impact on my psyche. And I end up doing the brain-dump here, subjecting the few readers to my "woe is me" whining.
And I'm about to do it again. That soleus/Achilles thing is now definitely an Achilles thing. Since I don't want this to become a chronic issue, I'm trying to nip it in the bud. And by that, I mean: drastic reduction in volume/intensity for the next two weeks, trying to build up what I can do pain-free; retiring all the questionable shoes from the rotation; using an eccentric-loading protocol (along with ice and NSAIDs) to strengthen/heal the surrounding calf muscles; rewriting the entire summer's plan, looking at lower mileage, more days off, and more restrained intensity work. Does this mean I won't run as fast in my fall races as I would otherwise? Probably, unless the argument is whether running at all is faster than not.
I'm in this for the long haul. I've got a little fan I need to be a good example for, so neither quitting nor pushing into disability (the extreme choices here) are really options. Be smart, get faster. I'll do my 3k tonight and be glad I can do do even that. And with a little planning and little luck, I'll be right as rain and going full steam in a few weeks.
I guess I'm really just upset I won't get to eat as much ice cream this summer.
Let's be honest: For the most part, the training has been going really well this year. Sure, I still haven't ridden outside, and I'm not getting huge miles in the saddle, but I'm at least holding steady on bike strength, and probably a little ahead of last year. And even with the kidlet, I'm dragging my sorry butt to swimming more often than not, and definitely getting faster there. 1:40/100m isn't comfortable, but it's doable, and that's a marked improvement. On foot, things are generally moving up. Easy pace continues to pick up, and the last few times I've done fast running I've hit my paces pretty easily.
I know I'm not writing about it, but things are good. Moving in the right direction.
Looking at my last few posts, though, all I'm writing about is the setbacks from some minor-ish injuries. I guess the reason is that they seem to be affecting my running, and with that as the primary focus of the year, it has the greatest impact on my psyche. And I end up doing the brain-dump here, subjecting the few readers to my "woe is me" whining.
And I'm about to do it again. That soleus/Achilles thing is now definitely an Achilles thing. Since I don't want this to become a chronic issue, I'm trying to nip it in the bud. And by that, I mean: drastic reduction in volume/intensity for the next two weeks, trying to build up what I can do pain-free; retiring all the questionable shoes from the rotation; using an eccentric-loading protocol (along with ice and NSAIDs) to strengthen/heal the surrounding calf muscles; rewriting the entire summer's plan, looking at lower mileage, more days off, and more restrained intensity work. Does this mean I won't run as fast in my fall races as I would otherwise? Probably, unless the argument is whether running at all is faster than not.
I'm in this for the long haul. I've got a little fan I need to be a good example for, so neither quitting nor pushing into disability (the extreme choices here) are really options. Be smart, get faster. I'll do my 3k tonight and be glad I can do do even that. And with a little planning and little luck, I'll be right as rain and going full steam in a few weeks.
I guess I'm really just upset I won't get to eat as much ice cream this summer.
Thursday, June 3, 2010
Stops and starts
I've been back at work for a few days after taking two weeks at home to spend time with the new roommate. I used this as an opportunity to reset my training as well, going to a run-focus through the rest of year. With commuting by bike and one solid ride per weekend, I'd keep my cycling sharp enough. I'd still be swimming 2-3 times per week, depending on my sleep levels. That left me 4-5 runs every week, lots of time to build some real speed. I outlined the next two months, using a variation of Hudson's 5k plan to build short-course speed before preparing for the half-marathon in the fall. And I've had two pretty good runs, although they were just easy runs.
And now I tweaked something in my achilles/soleus. I can't say for sure which, but definitely in the lower leg. I tried some trigger point therapy last night, but there's still a lot of tenderness, which could be a function of the tweaking, or a function of the trigger point. (It does that if I haven't done it for a few weeks, which I haven't.) If I'm still hobbling this afternoon, tonight's run gets postponed to tomorrow. Hopefully the day of rest will be enough to get things back on track.
At the very least, I think this is a major sign to retire a couple of pairs of shoes. Being cost-efficient (read: cheap) and getting every mile out of them isn't worth an injury.
And now I tweaked something in my achilles/soleus. I can't say for sure which, but definitely in the lower leg. I tried some trigger point therapy last night, but there's still a lot of tenderness, which could be a function of the tweaking, or a function of the trigger point. (It does that if I haven't done it for a few weeks, which I haven't.) If I'm still hobbling this afternoon, tonight's run gets postponed to tomorrow. Hopefully the day of rest will be enough to get things back on track.
At the very least, I think this is a major sign to retire a couple of pairs of shoes. Being cost-efficient (read: cheap) and getting every mile out of them isn't worth an injury.
Monday, May 10, 2010
The Facts of Life
"You take the good, you take the bad, you take them both, and there you have
The Facts of Life
The Facts of Life"
Human physiology is a weird thing. Through sport and exercise, I'd like to think that I've gotten more in tune with my body and understands its workings so much better. But I am constantly confounded by when it decides to have good days and bad days.
I was really hoping to have a day where I would fly yesterday, but it's understandable why I didn't. I was up particularly late (about 3 hours later than normal), so a bit under-rested, and with some extra potent coffee in the morning. From the second I got on the trainer, my heart rate was 15-20 bpm higher than it should have been. Heart rate may be up, but no reason I can't get in the work, right? And for the most part I did, with a pretty tough session. I was getting tapped out in the last 30 minutes, so maybe some more calories would be necessary for that ride. I'll experiment in the future. Once the ride was over, I was out for a quick 5 mile run. Or what should have been a quick 5 mile run. But the weather was ugly, winds at 45+ km/h, and with all the twists on the route it was hard to get into a proper rhythm. I was a bit disappointed with the run time, as I ended up averaging 5-7 seconds more per kilometre than I was planning. The day was good that I got in a lot of hard effort, even if my numbers weren't what I wanted. The response will be to get faster, and hit the numbers next time, right?
And then this morning I went to swimming. After yesterday, I was dragging around the house, and not moving too quick on my way to the pool. Once in the water, everything clicked and I was flying. Every stroke was strong, the times were low, the pace was high. One of the best days I've ever had in the pool. Months ago, we did a test 100 and fairly rested I hit 1:33. Today, as the last 100 of a 4k swim, I went all-out for 1:29. Something must be falling into place.
This is the second swim in a row where I've felt like death warmed up before getting to the pool, and ended up dominating the workout. (Last Friday followed a speed session on the run.) When I feel great, my swim is horrible. When I want to go back to bed, I'm a fish. Does this make sense to anyone?
Sunday, April 18, 2010
Short-changed - The 2010 Backs in Motion 10k Race Report
It was time to open the account for the season. It felt a little like checking my 403(b) balance during the economic recovery. It's pretty good, but I swear there should have been more there.
Unfortunately, my running has been a little up and down this spring. I've had some hip and foot issues, gotten sick, and crashed my bike, and it always seems that I lose out on the running. I've also worked more on building base and less speed work, hoping that the bigger engine will pay off on race day.
But it didn't, but we'll get to that in a second.
Race was morning was better than the day before, but still a bit cool and with good wind out of the north. The course started with 2km on the road, trending downhill with a tailwind, then a 3km out-and-back on park paths, before meeting up with the 5k runners to continue on the paths, now heading into the wind (and gently uphill). I got about 2.5km of warm-up, including a couple of 30-60 second pickups to race speed, and felt pretty good. I had a rough goal of 39:00, give or take a bit. I would have loved 38:20 (3:50/km average), but that may have been tough with weather and hills. All set, and we were sent off with little fanfare for the 10k run.
The race starts going up a hill, which helps calm the runners down, then follows a hilly but more down than up path to the 2k mark. Given that, and the tailwind, I was comfortable with 3:45/3:47 for the first couple of splits. I had fallen into about 12th place within the first few hundred meters, kind of the tail end of the fast-movers. Very slowly, I picked my way up the group as other runners slowed down. I was still in 3:50-3:55 range here, except for one km with a steep climb to it (4:07).
As expected in a 10k, things started to get tough around the 5km mark. My breathing was starting to get ragged, and I could feel the wind and the slight incline we'd be dragging up the rest of the way. I had one other runner about 20 seconds in front of me to mark, although the twisty trail made it difficult to keep him in sight. It got harder once we integrated with the 5k runners. We were moving a fair bit faster then they were, luckily there weren't so many that the filled the path, and I could continue to move up. Pace now had inched over 4:00/km and I was fighting. I just couldn't seem to get a good spring going out of my legs. Around 9.5k, I saw my mark by the side of the path, bent over. It's a cheap way to gain a placing, but it counts, right? But he recovered fast as I passed him, since he was suddenly on my shoulder, then went flying up the road, to beat me by 12 seconds. I dragged myself to the finish in a respectable, but behind goal, time of 39:40.
OK, I went sub-40, which is always the minimum goal (outside of "finish without injury"). And 39:40 is a modern PR. And 6th OA was good enough to win my AG and an Obus Forme pillow. All very good things. But I've averaged 3:59/km for a hilly 7km triathlon run, why can't I go faster than 3:58/km on a open 10k? I did finish behind projections based on my Tower of Terror 13k time, so I may have actually lost fitness. Obviously, something isn't working right, and it's time for more experimentation.
The first thing I'm doing is getting off the treadmill. I need to fix my form on the road, and generate more power in each stride. So it's all outdoors, all the time from now on. And I'm going to replace my planned M-pace and T-pace speed work with a bunch of 200s and 400s at VO2max speed. Runs will either be easy, long with moderate efforts, or really fast. No more middle speed. I'll be following this to the mid-summer mark, then it's the next chance to find out how things are going.
Results:
39:40 (3:58/km avg), 6th OA, 2nd M30-39 (awarded 1st)
Unfortunately, my running has been a little up and down this spring. I've had some hip and foot issues, gotten sick, and crashed my bike, and it always seems that I lose out on the running. I've also worked more on building base and less speed work, hoping that the bigger engine will pay off on race day.
But it didn't, but we'll get to that in a second.
Race was morning was better than the day before, but still a bit cool and with good wind out of the north. The course started with 2km on the road, trending downhill with a tailwind, then a 3km out-and-back on park paths, before meeting up with the 5k runners to continue on the paths, now heading into the wind (and gently uphill). I got about 2.5km of warm-up, including a couple of 30-60 second pickups to race speed, and felt pretty good. I had a rough goal of 39:00, give or take a bit. I would have loved 38:20 (3:50/km average), but that may have been tough with weather and hills. All set, and we were sent off with little fanfare for the 10k run.
The race starts going up a hill, which helps calm the runners down, then follows a hilly but more down than up path to the 2k mark. Given that, and the tailwind, I was comfortable with 3:45/3:47 for the first couple of splits. I had fallen into about 12th place within the first few hundred meters, kind of the tail end of the fast-movers. Very slowly, I picked my way up the group as other runners slowed down. I was still in 3:50-3:55 range here, except for one km with a steep climb to it (4:07).
As expected in a 10k, things started to get tough around the 5km mark. My breathing was starting to get ragged, and I could feel the wind and the slight incline we'd be dragging up the rest of the way. I had one other runner about 20 seconds in front of me to mark, although the twisty trail made it difficult to keep him in sight. It got harder once we integrated with the 5k runners. We were moving a fair bit faster then they were, luckily there weren't so many that the filled the path, and I could continue to move up. Pace now had inched over 4:00/km and I was fighting. I just couldn't seem to get a good spring going out of my legs. Around 9.5k, I saw my mark by the side of the path, bent over. It's a cheap way to gain a placing, but it counts, right? But he recovered fast as I passed him, since he was suddenly on my shoulder, then went flying up the road, to beat me by 12 seconds. I dragged myself to the finish in a respectable, but behind goal, time of 39:40.
OK, I went sub-40, which is always the minimum goal (outside of "finish without injury"). And 39:40 is a modern PR. And 6th OA was good enough to win my AG and an Obus Forme pillow. All very good things. But I've averaged 3:59/km for a hilly 7km triathlon run, why can't I go faster than 3:58/km on a open 10k? I did finish behind projections based on my Tower of Terror 13k time, so I may have actually lost fitness. Obviously, something isn't working right, and it's time for more experimentation.
The first thing I'm doing is getting off the treadmill. I need to fix my form on the road, and generate more power in each stride. So it's all outdoors, all the time from now on. And I'm going to replace my planned M-pace and T-pace speed work with a bunch of 200s and 400s at VO2max speed. Runs will either be easy, long with moderate efforts, or really fast. No more middle speed. I'll be following this to the mid-summer mark, then it's the next chance to find out how things are going.
Results:
39:40 (3:58/km avg), 6th OA, 2nd M30-39 (awarded 1st)
Friday, April 9, 2010
Look at me! I'm racing!! (Maybe)
Check out the sidebar. There is now an updated "tentative race schedule" for this year. Pretty exciting, eh?
So far this has been a season of ups and downs, with some great fitness gains, and some really annoying injuries/sicknesses that have caused some setbacks. Still, I feel like I'm making some good progress, and I'm looking forward to some opportunities to show that off.
The only guarantee on there is the first one. I'm actually registered, and it's really unlikely that the baby will show up before then. Then you'll notice the big break. That's because I'm assuming things will be (more than) a bit hectic for a while, so who knows what kind of training I can get in? Or time away to play "Racerman"? Hopefully, I'll still have enough legs and lungs to make it to a couple of shorter triathlons this year, but those won't get a decision until the week or two before.
After Muskoka (assuming I do it), I think I'm going to switch to a run-focus for a couple of months, and see what I can do in some fall races, gearing up for a fast half-marathon. Nothing that requires much travel, except maybe if I sneak down to London. (That's right, Mark, I'm knocking you back a place. But I'll buy lunch if you go under 22.)
Of course, all this is dependent on the whims of the wife and wee one. (Holy Alliteration Batman!) But that's the roughed out schedule. If I can learn to run fast this fall, I'll quit losing two minutes to the fast guys in my AG next year. Just one minute. Then I can get all the 2nds and 3rds I missed last year. First Loser FTW!
So far this has been a season of ups and downs, with some great fitness gains, and some really annoying injuries/sicknesses that have caused some setbacks. Still, I feel like I'm making some good progress, and I'm looking forward to some opportunities to show that off.
The only guarantee on there is the first one. I'm actually registered, and it's really unlikely that the baby will show up before then. Then you'll notice the big break. That's because I'm assuming things will be (more than) a bit hectic for a while, so who knows what kind of training I can get in? Or time away to play "Racerman"? Hopefully, I'll still have enough legs and lungs to make it to a couple of shorter triathlons this year, but those won't get a decision until the week or two before.
After Muskoka (assuming I do it), I think I'm going to switch to a run-focus for a couple of months, and see what I can do in some fall races, gearing up for a fast half-marathon. Nothing that requires much travel, except maybe if I sneak down to London. (That's right, Mark, I'm knocking you back a place. But I'll buy lunch if you go under 22.)
Of course, all this is dependent on the whims of the wife and wee one. (Holy Alliteration Batman!) But that's the roughed out schedule. If I can learn to run fast this fall, I'll quit losing two minutes to the fast guys in my AG next year. Just one minute. Then I can get all the 2nds and 3rds I missed last year. First Loser FTW!
Tuesday, March 2, 2010
Long-range forecasting
I sure do like to plan way out in advance. I can construct a whole year's training (tentative, of course, but 80% on point) in the fall before the season. I usually know my major races for any given season at least a year before. And I have a rough guideline of my racing intentions up to 10 years out.
Part of this plan is an intention to go back to the marathon, and where better than Walt Disney World? So pencilled in on the calendar for January 2013 is the 20th edition of the WDW Marathon. Unlike previous runs, I won't be going Goofy, instead attempting to run my best marathon, and perhaps BQ. Goals: sub-3, maybe sub-2:50, AG podium.
Almost as important is the goal for the day after the marathon. To eat this:
Part of this plan is an intention to go back to the marathon, and where better than Walt Disney World? So pencilled in on the calendar for January 2013 is the 20th edition of the WDW Marathon. Unlike previous runs, I won't be going Goofy, instead attempting to run my best marathon, and perhaps BQ. Goals: sub-3, maybe sub-2:50, AG podium.
Almost as important is the goal for the day after the marathon. To eat this:
Monday, February 22, 2010
Piper doon!
So far this spring, training has been going exceptionally well. Everything is getting faster, and I'm well-recovered for all my sessions, such that the quality is high when it's supposed to be. The new coach continues to kill me in the pool, but in a way so that I'm getting quicker. (I still can't hold good form all through the workout when it's a tough day, but I'm getting better.) All the numbers on the bike are going up. And then, there's running.
My new system of lots of easy volume with only a touch of high-intensity was working. My training paces were getting faster, and my effort/HR was going down at any given pace. My new form was starting to click and I was about to unearth new speed. And then this happened. The good news is that it's definitely not a stress fracture. The fact that I didn't jump off the table during manipulation ruled that out. Now it's just a nagging tightness that I haven't been able to shake for about 10 days. When I saw the doc last Wednesday, we'd hoped I'd be back at it this weekend, but an easy 3km run on Sunday morning was enough evidence that the foot isn't quite there yet. So I'll try again on Wednesday, or maybe wait until this weekend. I'm hoping this isn't a chronic problem, and given how I think it developed, it shouldn't be. If we look under the causes of inflammation, overuse and too tight shoes are culprits. It's not that I had a dramatic change in volume, but the tenderness started the day after my first significant speed workout. Going from 6x1 minute at I pace with long rest, to 4x3 minute on short rest, probably proved to be too much for my foot. Since I'm in the midst of changing form, I asked too much. As well, so that I wouldn't have any breaks during the workout, I probably tightened my shoes too much and double-knotted so I wouldn't pop a lace. Well, there's two votes for tendinopathy right there, and I'm left with a bad wheel for a bit.
Depending on how quick things come back, I hope my spring race is still on the books, but if it's not, it's not the end of the world. There are more important things going on this year, and many more races in the future. It's frustrating, but I can give it a week to heal now and get years of running pain-free, or force things now and end up retiring early from the sport because I can't shake the injury. Not a difficult decision, especially in a year with no 'A' race, and barely any 'B' races.
My new system of lots of easy volume with only a touch of high-intensity was working. My training paces were getting faster, and my effort/HR was going down at any given pace. My new form was starting to click and I was about to unearth new speed. And then this happened. The good news is that it's definitely not a stress fracture. The fact that I didn't jump off the table during manipulation ruled that out. Now it's just a nagging tightness that I haven't been able to shake for about 10 days. When I saw the doc last Wednesday, we'd hoped I'd be back at it this weekend, but an easy 3km run on Sunday morning was enough evidence that the foot isn't quite there yet. So I'll try again on Wednesday, or maybe wait until this weekend. I'm hoping this isn't a chronic problem, and given how I think it developed, it shouldn't be. If we look under the causes of inflammation, overuse and too tight shoes are culprits. It's not that I had a dramatic change in volume, but the tenderness started the day after my first significant speed workout. Going from 6x1 minute at I pace with long rest, to 4x3 minute on short rest, probably proved to be too much for my foot. Since I'm in the midst of changing form, I asked too much. As well, so that I wouldn't have any breaks during the workout, I probably tightened my shoes too much and double-knotted so I wouldn't pop a lace. Well, there's two votes for tendinopathy right there, and I'm left with a bad wheel for a bit.
Depending on how quick things come back, I hope my spring race is still on the books, but if it's not, it's not the end of the world. There are more important things going on this year, and many more races in the future. It's frustrating, but I can give it a week to heal now and get years of running pain-free, or force things now and end up retiring early from the sport because I can't shake the injury. Not a difficult decision, especially in a year with no 'A' race, and barely any 'B' races.
Wednesday, February 3, 2010
What's been up
It's still really early in the season (if there's going to be any kind of "season"), so right now I'm mostly logging time, trying to get some things straightened out while keeping/building some speed. Since commuting makes up the bulk of my base bike miles, the weather has kept me from my biggest miles. I'm still getting two solid rides on the trainer every week, with lots of threshold work. Add in what miles I get traveling to work, and I'm building some strength to put to use.
The gait re-training is starting to pay off on the run. I can feel when my form is clicking, and my body is beginning to find this a more efficient way to run. Downhill is still a bit problematic, and my natural tendency to speed up through cadence is still there, but more runs will help to solve this. I did have a bit of a "falling apart" at the end of Sunday's long run, but I don't think that's fitness related. I think the new running muscles were getting a bit tired, and the cold weather shrunk my foot inside my shoe, which then became quite loose, and my ankle was rolling around and starting to hurt. I'll keep an eye on this during my next long run. If it keeps up, I may have to do some adjusting of the schedule.
The new swim coach continues to hand me my butt on regular intervals. On man, do I wish I could kick. I may be the worst kicker in the whole pool. Luckily I only race in a wetsuit, which helps to mitigate the damage. My strength is coming back, and I'm holding form deeper into every workout. We had a 800m TT a couple of weeks ago that put my pace just off where I was at the height of last year. It's like two workouts forward, one workout back. This may be killing me, but I'll be plenty faster once I dip my toes in a race.
And speaking of races, I have a very tentative schedule for next year. There definitely won't be seven triathlons and a handful of road races. Instead, I have a 10k in April, (hopefully) a triathlon in July, another 10k or a half-mary in September, then one of: a) a HIM in September, b) Olympic in October/November, c) nothing else. Maybe with the money saved on race fees I can buy myself some pretty gear.
The gait re-training is starting to pay off on the run. I can feel when my form is clicking, and my body is beginning to find this a more efficient way to run. Downhill is still a bit problematic, and my natural tendency to speed up through cadence is still there, but more runs will help to solve this. I did have a bit of a "falling apart" at the end of Sunday's long run, but I don't think that's fitness related. I think the new running muscles were getting a bit tired, and the cold weather shrunk my foot inside my shoe, which then became quite loose, and my ankle was rolling around and starting to hurt. I'll keep an eye on this during my next long run. If it keeps up, I may have to do some adjusting of the schedule.
The new swim coach continues to hand me my butt on regular intervals. On man, do I wish I could kick. I may be the worst kicker in the whole pool. Luckily I only race in a wetsuit, which helps to mitigate the damage. My strength is coming back, and I'm holding form deeper into every workout. We had a 800m TT a couple of weeks ago that put my pace just off where I was at the height of last year. It's like two workouts forward, one workout back. This may be killing me, but I'll be plenty faster once I dip my toes in a race.
And speaking of races, I have a very tentative schedule for next year. There definitely won't be seven triathlons and a handful of road races. Instead, I have a 10k in April, (hopefully) a triathlon in July, another 10k or a half-mary in September, then one of: a) a HIM in September, b) Olympic in October/November, c) nothing else. Maybe with the money saved on race fees I can buy myself some pretty gear.
Tuesday, January 19, 2010
My Left Foot
I guess it's been a while, so I should update my one or two readers about how things are going. So here's a recap of what I've been doing, why I've been doing it, and what I expect to be doing.
General philosophy:
Starting three weeks ago, I've began a new and (for me) different type of training cycle. My workouts are no longer structured by weeks. My swimming continues to be Monday/Wednesday/Friday, but the run and bike workouts are set up differently. In an effort to have more "not working out" time, I've changed to a two days on/one day off schedule. This continues even on weekends, so that there are actually Saturdays and Sundays where I don't do anything. It's been a bit of a change, and much harder to remember what I'm to do every day, luckily I have a full schedule mapped out. Since there are more days off, the days I do hit it are a bit longer. Instead of a 6 mile hard run with a 4 miler the next day as recovery, I'll do 8. I usually have one hard day and one moderate in each mini-block. I've completed one three week pseudo-block, and so far things are going well. I'm generally rested, and I seem to be getting fitter. We'll find out when I finally toe a line.
Swimming:
The new coach is a swimmer. Not a triathlon swimmer, but a real swimming swimmer. And the workouts are what you'd expect from such a person. Hard, fast, little rest, lots of drills, way more kicking than we've ever done before. I'm fighting to keep my place in Lane Two. I've had good days and bad, and by taking two months out of the water I definitely made it harder on myself. But I feel like I'm getting stronger. As I've commented to people already, I'll either get faster or drown.
Cycling:
Last year I put more focus on efforts above FTP, kind of the "raise the left" part of the equation. Although I did get stronger, it wasn't as much as I would have expected. Since training time is more limited, this year goes back to a FTP heavy "sweet spot" style of training. There is the occasional workout above this range, but for the most part I'm building the engine for one hard hour. With regular testing, my workouts will progress from 6x4 minutes to 2x20 over the next few months. Once summer hits, I toss some more higher-intensity work into the mix, but for now I'm building that one speed: fast.
Running:
This is the area that has had too many ups and downs lately. After the ToT 13k, I took a bit of a breather from tough running, and did some work in trying to improve my stride mechanics. During that race my cadence averaged 200 spm, which is way too high. Why did higher speeds require such a fast cadence, instead of opening up my stride? It goes back to about 18 months ago, and a bit of a misguided fascination with POSE style running. Instead of pawback/pull-through motion in the stride, utilizing the strength of the hamstrings and glutes, POSE is posture based, where the movement of the legs is essentially to get them out of the way as you "fall forward". It sounds good in practice, but if you don't pull through, the only way to go faster is clear your legs faster, thus the higher cadence. The posture they prescribe is sound, but, for me at least, they've missed the boat with the leg motion.
Over the last few months, I've been reading more technique oriented work, from the likes of Yessis, Lyman and Fitzgerald. And I've slowly been trying to integrate the pawback back into my stride, but I've had a few setbacks. Quite simply, my left leg has gotten lazy. It just reaches out and sets down, without initiating the backward motion. During a run last week, it pretty much felt like I was pole-vaulting off my leg every other stride. This generated a whole bunch of knee pain since I was landing hard heel down in front of the body. I've added a five minute barefoot warm-up to my routine, as well was some pawback drills before every run. This has made my last two runs a bit better, with what feels like better form for about half the run. My effort is higher for the same speed right now, but as this gets re-ingrained, I'll be better off. Luckily any goal race for this year is 6-10 months away.
I hope everyone's training is going well. I'm too lazy right now to put links to the stuff I've been reading/watching, but if you're interested, let me know and point you to it.
General philosophy:
Starting three weeks ago, I've began a new and (for me) different type of training cycle. My workouts are no longer structured by weeks. My swimming continues to be Monday/Wednesday/Friday, but the run and bike workouts are set up differently. In an effort to have more "not working out" time, I've changed to a two days on/one day off schedule. This continues even on weekends, so that there are actually Saturdays and Sundays where I don't do anything. It's been a bit of a change, and much harder to remember what I'm to do every day, luckily I have a full schedule mapped out. Since there are more days off, the days I do hit it are a bit longer. Instead of a 6 mile hard run with a 4 miler the next day as recovery, I'll do 8. I usually have one hard day and one moderate in each mini-block. I've completed one three week pseudo-block, and so far things are going well. I'm generally rested, and I seem to be getting fitter. We'll find out when I finally toe a line.
Swimming:
The new coach is a swimmer. Not a triathlon swimmer, but a real swimming swimmer. And the workouts are what you'd expect from such a person. Hard, fast, little rest, lots of drills, way more kicking than we've ever done before. I'm fighting to keep my place in Lane Two. I've had good days and bad, and by taking two months out of the water I definitely made it harder on myself. But I feel like I'm getting stronger. As I've commented to people already, I'll either get faster or drown.
Cycling:
Last year I put more focus on efforts above FTP, kind of the "raise the left" part of the equation. Although I did get stronger, it wasn't as much as I would have expected. Since training time is more limited, this year goes back to a FTP heavy "sweet spot" style of training. There is the occasional workout above this range, but for the most part I'm building the engine for one hard hour. With regular testing, my workouts will progress from 6x4 minutes to 2x20 over the next few months. Once summer hits, I toss some more higher-intensity work into the mix, but for now I'm building that one speed: fast.
Running:
This is the area that has had too many ups and downs lately. After the ToT 13k, I took a bit of a breather from tough running, and did some work in trying to improve my stride mechanics. During that race my cadence averaged 200 spm, which is way too high. Why did higher speeds require such a fast cadence, instead of opening up my stride? It goes back to about 18 months ago, and a bit of a misguided fascination with POSE style running. Instead of pawback/pull-through motion in the stride, utilizing the strength of the hamstrings and glutes, POSE is posture based, where the movement of the legs is essentially to get them out of the way as you "fall forward". It sounds good in practice, but if you don't pull through, the only way to go faster is clear your legs faster, thus the higher cadence. The posture they prescribe is sound, but, for me at least, they've missed the boat with the leg motion.
Over the last few months, I've been reading more technique oriented work, from the likes of Yessis, Lyman and Fitzgerald. And I've slowly been trying to integrate the pawback back into my stride, but I've had a few setbacks. Quite simply, my left leg has gotten lazy. It just reaches out and sets down, without initiating the backward motion. During a run last week, it pretty much felt like I was pole-vaulting off my leg every other stride. This generated a whole bunch of knee pain since I was landing hard heel down in front of the body. I've added a five minute barefoot warm-up to my routine, as well was some pawback drills before every run. This has made my last two runs a bit better, with what feels like better form for about half the run. My effort is higher for the same speed right now, but as this gets re-ingrained, I'll be better off. Luckily any goal race for this year is 6-10 months away.
I hope everyone's training is going well. I'm too lazy right now to put links to the stuff I've been reading/watching, but if you're interested, let me know and point you to it.
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