Saturday, January 3, 2009
Friday, January 2, 2009
Swimming Fast-er
I clocked a 3:04 for 200m at the pool earlier today - the first of three 200m repetitions and I couldn't believe it. My previous best was 3:14.
I have no illusions of being able to maintain that 3:04 pace for 3.8km - at least not today! But if I could, WOW.
As always with the holidays, there are some sleep and nutrition challenges, and here we've also been battling some weather issues too. See the photos from the previous posts. We had found some great running trails but they now are snow covered.
The past two weeks of training have been a bit of a struggle. Solid sessions but nothing stellar. Like everyone, I like to see and feel that I'm improving day by day.
I have no illusions of being able to maintain that 3:04 pace for 3.8km - at least not today! But if I could, WOW.
As always with the holidays, there are some sleep and nutrition challenges, and here we've also been battling some weather issues too. See the photos from the previous posts. We had found some great running trails but they now are snow covered.
The past two weeks of training have been a bit of a struggle. Solid sessions but nothing stellar. Like everyone, I like to see and feel that I'm improving day by day.
Thursday, January 1, 2009
New Year
The start of a year is always a time for setting new targets and I find myself renewed and energized too.
Coach Kristian showed me this link which added some perspective on what lies ahead:
One more step
Coach Kristian showed me this link which added some perspective on what lies ahead:
One more step
Monday, December 29, 2008
Wednesday, December 24, 2008
Monday, December 22, 2008
Fatigue and running faster
At the six-week mark, I am adjusting to the `challenge' of ironman training. It's an opportunity to refocus on my form, which goes straight out the window as fatigue sets in.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
Wednesday, December 10, 2008
Ouch ..
I suppose it was inevitable in the way that Kristian took out his age group at WA. And it was almost as dramatic too.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
Monday, December 1, 2008
In the zone
I had my long run on Sunday - yesterday - and I'm still feeling great from it. It was one of those times when the effort was less.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
Sunday, November 30, 2008
Gordo on marathon training
I have read a lot of Gordo's thoughts on training and racing over the years. He has recently written about marathon training, not as in what specific sessions to do but what to expect and the strategy involved in getting to the start line.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
Sunday, November 23, 2008
Week One
It's over - the first week that is. And while there remains a bit of a learning curve and a bit of refining to do, it's great to be back.
Monday, November 17, 2008
Day One
In a few hours from now, I will renew my triathlon career with an indoor bike session. Don't halt the presses just yet.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
Friday, November 14, 2008
New K-oach
For months I have been mulling my coaching options. I have looked at a range of online coaches and considered a return to John Hill with whom I credit for teaching me a lot since 2001. What I considered key to my success was training with him and his group.
Almost all of my triathlon friends, and most of the people who I now consider among my best friends, were members of his group at one time or another.
But given the group is in Sydney - and the friends have scattered to the four winds, including me, I knew it was time for a change.
And so I've opted to sign up with ironguides. And tonight I have a new coach, who also happens to be a good friend. Kristian Manietta.
Kristian also happens to be the coach of Charlotte Paul - both of whom I knew at the very start of their triathlon careers and both of whom have become seriously successful in their own right in the last year in particular.
I look forward to tapping into Kristian's infinite enthusiasm for the sport and his well of positive energy. And his truly carpe diem attitude. It's time now to get to work.
http://ironguides.net/
Almost all of my triathlon friends, and most of the people who I now consider among my best friends, were members of his group at one time or another.
But given the group is in Sydney - and the friends have scattered to the four winds, including me, I knew it was time for a change.
And so I've opted to sign up with ironguides. And tonight I have a new coach, who also happens to be a good friend. Kristian Manietta.
Kristian also happens to be the coach of Charlotte Paul - both of whom I knew at the very start of their triathlon careers and both of whom have become seriously successful in their own right in the last year in particular.
I look forward to tapping into Kristian's infinite enthusiasm for the sport and his well of positive energy. And his truly carpe diem attitude. It's time now to get to work.
http://ironguides.net/
Thursday, November 13, 2008
The Reservoir
I was reminded again earlier this week why Central Park is such an amazing place to train. Unfortunately it's a long way from the West Coast.
Monday, November 10, 2008
Mmmmmm
Who would have thunk I'd find such a nutritious chocolate chip cookie beneath the Brooklyn Bridge? Me neither.
Sunday, November 2, 2008
Radcliffe in NYC
This is what the New York Times wrote of Paula Radcliffe's victory at the NYC marathon.
On a windy, cold morning, Radcliffe ran a pitiless race, leading from beginning to end over 26.2 miles, hammering the pace, shedding the rest of the field with four miles still remaining and winning New York for the third time in 2 hours 23 minutes 56 seconds, completing the second half of the race nearly three minutes faster than the first half.
She did not come close to her world record of 2:15:25, but that was not the point on the hilly course. Victory in New York is always more important than time.
Sunday’s win will give Radcliffe leverage when her Nike contract comes up for renewal in January and will let the rest of the world’s top marathoners know that she is serious in her ambition of challenging for a gold medal at the 2012 London Olympics. By then she will be 38, the same age as the 2008 Olympic champion, Constantina Tomescu-Dita of Romania.
And congrats to Janet, David and Anders for persevering on a cold day! NYC is all about the experience.
On a windy, cold morning, Radcliffe ran a pitiless race, leading from beginning to end over 26.2 miles, hammering the pace, shedding the rest of the field with four miles still remaining and winning New York for the third time in 2 hours 23 minutes 56 seconds, completing the second half of the race nearly three minutes faster than the first half.
She did not come close to her world record of 2:15:25, but that was not the point on the hilly course. Victory in New York is always more important than time.
Sunday’s win will give Radcliffe leverage when her Nike contract comes up for renewal in January and will let the rest of the world’s top marathoners know that she is serious in her ambition of challenging for a gold medal at the 2012 London Olympics. By then she will be 38, the same age as the 2008 Olympic champion, Constantina Tomescu-Dita of Romania.
And congrats to Janet, David and Anders for persevering on a cold day! NYC is all about the experience.
Marathon Stats (updated)
1998 Portland 4:14:29
1999 NYC 3:49:56 (10k 54:38, 1/2 1:52:17)
2002 Sydney 3:29:40 ish
2003 Gold Coast 3:24:54 (1/2 1:38:21)
2003 Honolulu 3:33:14
2006 Gold Coast 3:13:51 (first 1/2 1:36:19, second 1/2 1:37:32)
2007 Gold Coast 3:10:38 (44:09, 1:33:12)
2008 Victoria 3:22:14 (44:40, 1:36:17)
1999 NYC 3:49:56 (10k 54:38, 1/2 1:52:17)
2002 Sydney 3:29:40 ish
2003 Gold Coast 3:24:54 (1/2 1:38:21)
2003 Honolulu 3:33:14
2006 Gold Coast 3:13:51 (first 1/2 1:36:19, second 1/2 1:37:32)
2007 Gold Coast 3:10:38 (44:09, 1:33:12)
2008 Victoria 3:22:14 (44:40, 1:36:17)
Saturday, November 1, 2008
Triathlete Magazine
In the November issue, which came out in early October, there was a profile on the pro women's race written by me.
Page 79. `SPEED the Primary Factor In Capturing the Women's Title'
I put Chrissie as the probable winner based on her performances during the past year, and also because the race was hers to dictate. But I didn't anticipate the dominance she displayed on the day. Wow.
I had highlighted four of the top 10 athletes in my preview. Sam McGlone, who I expected to battle for the win, withdrew because of an injury. Kate Major wasn't a force this year, also the result of a lingering injury. Belinda Granger led for a period of time on the bike but it left her flat for the run.
A superb race.
Page 79. `SPEED the Primary Factor In Capturing the Women's Title'
I put Chrissie as the probable winner based on her performances during the past year, and also because the race was hers to dictate. But I didn't anticipate the dominance she displayed on the day. Wow.
I had highlighted four of the top 10 athletes in my preview. Sam McGlone, who I expected to battle for the win, withdrew because of an injury. Kate Major wasn't a force this year, also the result of a lingering injury. Belinda Granger led for a period of time on the bike but it left her flat for the run.
A superb race.
Sunday, October 12, 2008
Third fastest marathon
I ran the Victoria marathon in 3:22.14 (4:48 pace) earlier today. Running a marathon never seems to get any easier.
I found that I was running steady for the first 10km and right through the first half, which I completed in 1:36.17. From about the 27-km mark, I struggled. It was not unexpected as I had yet to find my form in the long runs that I did in training.
I fought through a few demons and was able to finish relatively strong. While I had hoped to run a bit faster, I'm content with the fitness that I have at this point and I am eager to get on the trainer and start spinning my legs through winter.
I was 32nd out of 210 in my age group. It was a competitive field - 12 in my age group finished sub3. The top four finished between 2:43 and 2:45!!!
I found that I was running steady for the first 10km and right through the first half, which I completed in 1:36.17. From about the 27-km mark, I struggled. It was not unexpected as I had yet to find my form in the long runs that I did in training.
I fought through a few demons and was able to finish relatively strong. While I had hoped to run a bit faster, I'm content with the fitness that I have at this point and I am eager to get on the trainer and start spinning my legs through winter.
I was 32nd out of 210 in my age group. It was a competitive field - 12 in my age group finished sub3. The top four finished between 2:43 and 2:45!!!
Thursday, September 18, 2008
Triathlon Magazine Canada
See the coverage of both age-groupers and pros at the Vancouver-hosted ITU World Champs in the latest issue, reporting by me.
There's also a profile that I wrote on Kim Fawcett.
http://www.triathlonmagazine.ca/
There's also a profile that I wrote on Kim Fawcett.
http://www.triathlonmagazine.ca/
Subscribe to:
Posts (Atom)
