Changing the date I publish my training log. My training weeks start on Mondays, so the log will now correspond to the starting on the day indicated but be published on the following Monday.
I would say I've been suffering from training fatigue the last couple of weeks. I'm finding training for a marathon as one of the hardest things I've done in my life.
Training volume this week was pretty close to last weeks. I'm finding it easy to stay on my swimming schedule. Bike, Run and Weights are harder.
The problem I see with the run is the in-week runs are pretty much dreadmill runs. Anything over 6 miles is just a grind and I can't stand it mentally. As for the bike, the problem is pretty much timing. Mondays after work is ok. But the saturday long ride isn't happing because I'm trying to do it before the family gets up (aka 4:30am). It just isn't happening, so this is going to need to be move to their nap times. Lastly weight training just isn't happening because I have analysis paralysis on volume and routine.
Training Volumes:
Swimming: .7 miles (+13.3% vs prev week)
Biking: 9.4 miles (+1.0% vs prev week)
Running: 3.2 miles (-85.3% vs prev week)
Weights: ~175 lbs (-1.1% vs prev week)
Nutrition (D)
So two months into this I finally realize that I'm doing a terrible job of making sure I get everything logged. Now that I've seen why (i was very dedicated to the process this week) I think I'll be able to get this turned around.
Workouts (D)
Got all my swim workouts in and I continue to progress well towards my yardage goals. Run/Bike/Weights were a different story as noted earlier. Just need to focus and execute.
Body/Health (B)
Body feels pretty good. Just the usual soreness in the legs. IT Bands are a little tight and so I'll focus on getting all my stretching in next week.
Monday, February 28, 2011
Sunday, February 06, 2011
Race Report - Frozen Goose 5K
Date: Feb 5, 2001
Location: Rochester,MN - University Center Rochester
Stats:
-Estimated Participants: <100 for 5&10K total
Conditions:
-Temp: 24F
-Wind: E@3mph
-Race Surface: Wet/Icy in places
Personal Stats:
-Pre-Race Weight: 174.0 lbs
-Post-race Weight: 172.8 lbs
-Sweat Rate: 20.2 oz/hour
-Event Entered: 5K Run/Walk
-Finishing Position: 3rd Overall, 3 Age-Group (est)
-Goal Pace: 7:45 minutes/mile
-Ave Pace: 7:27 minutes/mile
Course Description:
In terms of courses they don't come much flatter than this course. If you are a beginner looking to gain some experience I highly recommend the course. At the time of year this race is held it should be expected to have a few slick spots here and there. This year was no different but the race crew did an excellent job in preparing the course this year. My only complaint this year is the course was narrower do to the unusual amount of snow we received way back in December. To honest, there is nothing the race director can really do about that. Overall its a good course for early in the year. You just have to be careful.
Pre-race festivities:
The whole point of the event is to raise money and awareness for childhood cancer research. Along those lines, every year they have a childhood cancer survivor talk a little about their fight with cancer. It's a very motivating speech and reaffirms why I choose to run - "Because not everyone can". In my mind I'm now doing it for them. In addition to the speaker there are booths for several other causes, for instance one is for a program that brings disadvantaged youths in contact with a mentor with an emphasis on running.
Post-race festivities:
Not much here. This is probably the weakest part of the whole event. They do have post race beverages, bagels and banana's. One does however have to find them - not that its especial difficult. However, I just finished running to the best of my ability so a little direction (and a space blanket for the 10Kers) would be nice. Just saying.
Pre-race Warm Up:
I got the event right when registration opened, which gave me a almost 45 minutes to prepare/warm up. One thing I learned last year and can't stress enough is warming up before a race. Yes I stretch before a race. But what really helps is doing a little jog before the race. It primes your cardiovascular system for whats in store. You simply have to do this if your going for Personal Record (PR).
So what did I do? As soon as I had registered, I stashed my coat and bag. Then I got my standard set of stretches in. Once I was done with those, I went outside in my warm-up jacket and started jogging. I didn't time it or check the distance, I simply wanted to get my heart rate up and my lungs used to the code. Looking back at it, it would appear that I went about a half mile or so. I came back inside and topped off fluid wise. That was about it.
The Race:
Ok, onto the good stuff. After the pre-race directions we all headed outside for the start. This year's cancer survivor started us out with a shot from the official starters pistol. I chose to line up mid-pack. I like to line up here as its a fun mind game to pick off that next runner ahead of you.
First Mile (7:12 pace) - When I drove to the event I drove along part of the course. First thing I noticed were that for the first mile and a half the surface was dry. The problem, there were several points where snow formed a funnel and choked down the path. In others words, this part of the course could be really fast if I didn't get hung up behind other runners. And it was fast. As we headed North out of UCR, I really concentrated on passing the slower traffic while positioning my self for "ezpass" at the choke points on the course. I was also paying close attention to the what Runkeeper was calling out for my 1/4 mile splits. First split I heard was 7:03. My first thought -- "Awesome, I'm feeling good right now. Just keep this pace." At about a 1/2 mile I was closing in on a runner. As I got along side him I he clearly picked up his pace. I thought, "Gamer...ok push it just a little harder and create space". I completed the pass but this fellow stuck within a reasonable distance of me (he was in the 10K) the whole way. I hate shadows. Before I knew it, Runkeeper is telling the split/pace for the first mile. 7:12. "Awesome I've got 33 seconds banked against my target pace.... HOLY CRAP, I'm 5 seconds per mile off my PR at this distance!"
Mile 2 (7:24 pace) - About a mile 1.25 I see my support crew (Parents, Sister, and Brother in-law) along side the course cheering me on. It's always cool to see that, and inevitably gives it you a little burst of speed. No different this time. Following a point and a show of the Hang-Loose sign (to let them know I feeling pretty good at this point) I refocused on the task at hand. At a mile and a half Runkeeper is still calling out pacing data in 7:12-7:17 range. It was about this point that I passed the last person I would pass in the race. At mile 1.8 there is a sharp left turn in the course. Turns like this are time killers especially on slick surfaces. Going into the turn I was 7:20ish pace, coming out 7:38-7:40! It was hard to build up speed after that point.
Mile 3 (7:34 pace) - This mile is the most dangerous part of the course. Because of that its also the slowest. It winds through neighborhood streets, which are wet and slick because of how they are plowed. At this point I knew a PR was out of the question. But I made one more good push when I saw a relatively dry stretch. I still had a goal pace to beat. I hit 6:46 pace at one point before coming to the last sharp left turn. Again this turn killed my head of steam. It took just about a quarter mile to regain that momentum. Mile 2.3 to mile 2.8 is slightly up hill. Not a lot, but enough that you know its there. By mile 2.8 I was really beginning to feel it.
Home Stretch - By far the worse segment of the race in terms of my performance. Again a turn takes some of the steam out of me. Rocketing my pace over 8:00 pace. I got it back down to 7:34 pace before I thumped my chest with my right hand and pointed to the sky to thank my Lord and Savior for getting me back safe.
Location: Rochester,MN - University Center Rochester
Stats:
-Estimated Participants: <100 for 5&10K total
Conditions:
-Temp: 24F
-Wind: E@3mph
-Race Surface: Wet/Icy in places
Personal Stats:
-Pre-Race Weight: 174.0 lbs
-Post-race Weight: 172.8 lbs
-Sweat Rate: 20.2 oz/hour
-Event Entered: 5K Run/Walk
-Finishing Position: 3rd Overall, 3 Age-Group (est)
-Goal Pace: 7:45 minutes/mile
-Ave Pace: 7:27 minutes/mile
Course Description:
In terms of courses they don't come much flatter than this course. If you are a beginner looking to gain some experience I highly recommend the course. At the time of year this race is held it should be expected to have a few slick spots here and there. This year was no different but the race crew did an excellent job in preparing the course this year. My only complaint this year is the course was narrower do to the unusual amount of snow we received way back in December. To honest, there is nothing the race director can really do about that. Overall its a good course for early in the year. You just have to be careful.
Pre-race festivities:
The whole point of the event is to raise money and awareness for childhood cancer research. Along those lines, every year they have a childhood cancer survivor talk a little about their fight with cancer. It's a very motivating speech and reaffirms why I choose to run - "Because not everyone can". In my mind I'm now doing it for them. In addition to the speaker there are booths for several other causes, for instance one is for a program that brings disadvantaged youths in contact with a mentor with an emphasis on running.
Post-race festivities:
Not much here. This is probably the weakest part of the whole event. They do have post race beverages, bagels and banana's. One does however have to find them - not that its especial difficult. However, I just finished running to the best of my ability so a little direction (and a space blanket for the 10Kers) would be nice. Just saying.
Pre-race Warm Up:
I got the event right when registration opened, which gave me a almost 45 minutes to prepare/warm up. One thing I learned last year and can't stress enough is warming up before a race. Yes I stretch before a race. But what really helps is doing a little jog before the race. It primes your cardiovascular system for whats in store. You simply have to do this if your going for Personal Record (PR).
So what did I do? As soon as I had registered, I stashed my coat and bag. Then I got my standard set of stretches in. Once I was done with those, I went outside in my warm-up jacket and started jogging. I didn't time it or check the distance, I simply wanted to get my heart rate up and my lungs used to the code. Looking back at it, it would appear that I went about a half mile or so. I came back inside and topped off fluid wise. That was about it.
The Race:
Ok, onto the good stuff. After the pre-race directions we all headed outside for the start. This year's cancer survivor started us out with a shot from the official starters pistol. I chose to line up mid-pack. I like to line up here as its a fun mind game to pick off that next runner ahead of you.
First Mile (7:12 pace) - When I drove to the event I drove along part of the course. First thing I noticed were that for the first mile and a half the surface was dry. The problem, there were several points where snow formed a funnel and choked down the path. In others words, this part of the course could be really fast if I didn't get hung up behind other runners. And it was fast. As we headed North out of UCR, I really concentrated on passing the slower traffic while positioning my self for "ezpass" at the choke points on the course. I was also paying close attention to the what Runkeeper was calling out for my 1/4 mile splits. First split I heard was 7:03. My first thought -- "Awesome, I'm feeling good right now. Just keep this pace." At about a 1/2 mile I was closing in on a runner. As I got along side him I he clearly picked up his pace. I thought, "Gamer...ok push it just a little harder and create space". I completed the pass but this fellow stuck within a reasonable distance of me (he was in the 10K) the whole way. I hate shadows. Before I knew it, Runkeeper is telling the split/pace for the first mile. 7:12. "Awesome I've got 33 seconds banked against my target pace.... HOLY CRAP, I'm 5 seconds per mile off my PR at this distance!"
Mile 2 (7:24 pace) - About a mile 1.25 I see my support crew (Parents, Sister, and Brother in-law) along side the course cheering me on. It's always cool to see that, and inevitably gives it you a little burst of speed. No different this time. Following a point and a show of the Hang-Loose sign (to let them know I feeling pretty good at this point) I refocused on the task at hand. At a mile and a half Runkeeper is still calling out pacing data in 7:12-7:17 range. It was about this point that I passed the last person I would pass in the race. At mile 1.8 there is a sharp left turn in the course. Turns like this are time killers especially on slick surfaces. Going into the turn I was 7:20ish pace, coming out 7:38-7:40! It was hard to build up speed after that point.
Mile 3 (7:34 pace) - This mile is the most dangerous part of the course. Because of that its also the slowest. It winds through neighborhood streets, which are wet and slick because of how they are plowed. At this point I knew a PR was out of the question. But I made one more good push when I saw a relatively dry stretch. I still had a goal pace to beat. I hit 6:46 pace at one point before coming to the last sharp left turn. Again this turn killed my head of steam. It took just about a quarter mile to regain that momentum. Mile 2.3 to mile 2.8 is slightly up hill. Not a lot, but enough that you know its there. By mile 2.8 I was really beginning to feel it.
Home Stretch - By far the worse segment of the race in terms of my performance. Again a turn takes some of the steam out of me. Rocketing my pace over 8:00 pace. I got it back down to 7:34 pace before I thumped my chest with my right hand and pointed to the sky to thank my Lord and Savior for getting me back safe.
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