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.
Showing posts with label Orange Runners Club. Show all posts
Showing posts with label Orange Runners Club. Show all posts
Monday, January 24, 2011
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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