The race went well. Andy went out fast. Probably 2:30 or faster for the first half. I finished my mile at 5:12, Andy 5:08. It was fast but it didn't drain me too much. The second mile is always a hard one in this course. 5:39. 10:51. At least I broke 11 for the 2 mile. If I keep that up it'll be good for the season. Last mile 5:38. 16:30. I felt good. I noticed I was slightly fatigued. I did have 2 hard workouts during the week that could drain me. Tuesday's bike and Thursday's run. Finally my finish was 17:02. Close to breaking 17. Though I'm not worried about the 5k. I had much more in me to go for a few more miles at 5:40 so hopefully a sub-35 10k will be in my future.
Today's Workout
Herby Waterman 5k Winter Series Race #4 - 17:02
Bike Hour
2x10 min tempos w/ 20 min between - warm and cool
Full Body Stretch
Nutrition
Bagels
Cereal w/ banana
strawberries
Cakies
Eggplant Lasagna
Sunshine Sandwiches
Apple n' Peanut Butter
Beef Stew w/ rice
Yogurt
Toast and Butter
String Cheese
Showing posts with label Herby Waterman Winter Series. Show all posts
Showing posts with label Herby Waterman Winter Series. Show all posts
Monday, February 21, 2011
Monday, February 14, 2011
Valentine's Day!
Started another week: Race Week. I have the Herby Waterman Winter Series Race #4 on Sunday. I will be training through the race but it will be a good way to start testing my racing muscles (for running at least). I spent most of my time with Bella today. What fun! :-) It's Valentine's Day and I got my mother an 8GB flash drive that she wanted. Hopefully she won't read this post until afterwords. (Also I like the new bathmat Mom, I've been meaning to say it but never can remember, hopefully this helps)
Felt good today. My shin splints are still there but are succeeding. I will be focusing on short runs with more intensity from now on. Especially since the ITU Long Course World Championships are 18 miles instead of the usual 13. I need to be on my game for the run. That is where I will make up the most ground on the leaders. I'm developing my stride even more-so because I discovered I pumped my arms TOO violently. I developed my arms to pump and produce force but realized I've gone a little too far. Time to back that up.
Today's Workout
30 min Run
.....3x800 @ 2:42
Transition
1 hour Bike
.....Easy
10xLung Stretching Sips (on Bike)
4x25 Full Situps
4x25 Pushups
Full Body Stretch
Monday, January 24, 2011
Herby Waterman 5k Race #2
So It didn't go exactly as planned today. I was hoping to start off a nice 5:20 and then break 11 in the 2 mile. Not what happened... After taking a 5:20 first mile I went through the 2 in 11:05, 5:45 for the second. I felt good though! How could this happen? I'm theorizing I am weak with lactate threshold and muscular endurance. I must not be able to keep the high power the muscles give out. But then maybe I should work on a faster turnover rate to minimize ground impact? So many questions lie unanswered. So many questions left to be discovered.
On the other side my third mile time was 5:39 with more in my reserves to push. What is wrong with the second mile. My entire life has had trouble with the second mile time: trouble in the 2mile, 3000m, steeple, 5k, 10k. I've always had trouble with that second mile. I've started off fast, slow, perfect pace. It's always the same. I guess I should work on 2nd mile specific workouts to bound that hurdle.
So to cap off today
1st - 5:20
2nd - 5:45
3rd - 5:39
Finish - 17:16 - 2nd Place
NEXT UP: The January Freeze 10k in Binghamton, NY. Saturday January 29th, 2011.
On the other side my third mile time was 5:39 with more in my reserves to push. What is wrong with the second mile. My entire life has had trouble with the second mile time: trouble in the 2mile, 3000m, steeple, 5k, 10k. I've always had trouble with that second mile. I've started off fast, slow, perfect pace. It's always the same. I guess I should work on 2nd mile specific workouts to bound that hurdle.
So to cap off today
1st - 5:20
2nd - 5:45
3rd - 5:39
Finish - 17:16 - 2nd Place
NEXT UP: The January Freeze 10k in Binghamton, NY. Saturday January 29th, 2011.
Saturday, January 22, 2011
Pre-Racing Herby Waterman 5k
Fun. Today I finished cleaning the Tool Shelf. I felt a little groggy so took a rest reading some of my GMAT prep book. Finally I took the initiative to strap on my winter running suit and head out the door. It's one of those moments in winter where even the most mentally prepared eskimo wants to be in Florida on a beach in Naples. Fr-idged temperatures. Though with my suit it wasn't too bad. What was having trouble today was my shin. I'm battling shin splints. Tight shin muscles mostly. Hopefully my race goes well tomorrow. It should.
I'm not worrying about how quickly I finish tomorrow. I am focusing on the first and second miles tomorrow. First mile, 5:20. Second mile, 5:30. If anything I need to focus on breaking 11 in the 2 mile. I cannot get stuck for the rest of the season with a problem in the second mile of my races.
Today's Workout
30 min Run, light with 2 strides
1:00 Bike, light
Full Body Stretch
Lung Expansion Exercises
I'm not worrying about how quickly I finish tomorrow. I am focusing on the first and second miles tomorrow. First mile, 5:20. Second mile, 5:30. If anything I need to focus on breaking 11 in the 2 mile. I cannot get stuck for the rest of the season with a problem in the second mile of my races.
Today's Workout
30 min Run, light with 2 strides
1:00 Bike, light
Full Body Stretch
Lung Expansion Exercises
Sunday, January 9, 2011
First Race of the Season!!!
Herby Waterman 5k Winter Series Race #1
Pre-Season Jitters?
"I'm feeling sluggish," I thought the night before the race. Why? Coming out of Pre-Season into base training can be interesting. Pre-Season = Strength Training. You may feel strong coming out of Pre-Season but Beware! Your muscles have adapted to create high power and have released some of the Muscular Speed (ability to fire the muscles quickly) since the last racing season. Use the first race as a time-trail.
Race Plan
1st Mile - Go out Sub-5:30. I want to use a force cadence for the first mile. Keep relaxed and ignore freakish sprints from other racers.
2nd Mile- Hold Sub-11. I want to use a quick cadence for the second mile. Focus on finishing the second mile hard.
3rd Mile- Hold Sub- 16:45. I will be fatigued by this time. A mile in 5:45 should be possible. Change cadence to more force. (Between the first and second cadences).
Finish - 17:21. Do not sprint unless necessary to race against another racer. Prevent Injury.
Race Day
1st Mile - Went out 5:15.77. Felt good. Wind was treacherous.
2nd Mile - 5:47.29. Changed to quicker cadence. Not as fast as I would like it to be. The strength training has affected my speed. Faded and fought the wind and very small hill.
3rd Mile - 5:45.26. Felt a little better though my calves were slightly cramping.
Finish - 17:20.7. 2nd Place Finish.
Not a bad day. I need to work on that second mile. There was a study done years ago about going out a little faster in the first mile is actually beneficial and leads to faster times. I believe that, but I fade too much in the second mile. By the third I am coasting into the finish. If I can speed up the second, the third should naturally be faster. Not bad for being in pre-season. Next race in 2 weeks, 23-Jan. Herby Waterman Race #2.
Pre-Season Jitters?
"I'm feeling sluggish," I thought the night before the race. Why? Coming out of Pre-Season into base training can be interesting. Pre-Season = Strength Training. You may feel strong coming out of Pre-Season but Beware! Your muscles have adapted to create high power and have released some of the Muscular Speed (ability to fire the muscles quickly) since the last racing season. Use the first race as a time-trail.
Race Plan
1st Mile - Go out Sub-5:30. I want to use a force cadence for the first mile. Keep relaxed and ignore freakish sprints from other racers.
2nd Mile- Hold Sub-11. I want to use a quick cadence for the second mile. Focus on finishing the second mile hard.
3rd Mile- Hold Sub- 16:45. I will be fatigued by this time. A mile in 5:45 should be possible. Change cadence to more force. (Between the first and second cadences).
Finish - 17:21. Do not sprint unless necessary to race against another racer. Prevent Injury.
Race Day
1st Mile - Went out 5:15.77. Felt good. Wind was treacherous.
2nd Mile - 5:47.29. Changed to quicker cadence. Not as fast as I would like it to be. The strength training has affected my speed. Faded and fought the wind and very small hill.
3rd Mile - 5:45.26. Felt a little better though my calves were slightly cramping.
Finish - 17:20.7. 2nd Place Finish.
Not a bad day. I need to work on that second mile. There was a study done years ago about going out a little faster in the first mile is actually beneficial and leads to faster times. I believe that, but I fade too much in the second mile. By the third I am coasting into the finish. If I can speed up the second, the third should naturally be faster. Not bad for being in pre-season. Next race in 2 weeks, 23-Jan. Herby Waterman Race #2.
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