My total time was 21:12 for 2nd overall.
Thursday, June 23, 2016
Sunday, June 5, 2016
Wednesday, May 16, 2012
The correct way to run a 5K is to be able to hold the same pace throughout. I did exactly the opposite. I hit the 2.5 K then exploded. At 3 K I had a very strong urge to walk. Mentally I regrouped and readjusted my goal of just finishing under 21 minutes. I still managed to grab 3rd in my age group. I still can't believe that. I guess if you do the age adjusted calculations it gives me a low 18 minute 5K if I was young again.
So what went wrong. I went out at a conservative pace for me 5 years ago... not today. I also think my endurance is lacking. I've only been back at this for 5 months so I guess I can't expect too much too soon.
I uploaded my Garmin stats. Those of you who want to see how not to run a 5k... here it is. Enjoy;-)
Untitled by robchance at Garmin Connect - Details
Wednesday, May 9, 2012
Monday, April 30, 2012
Sunday, April 15, 2012
Here’s a short update on my progress. I went to Palm Springs, CA last month for spring break with the kids and had a great time. We visited LA, Hollywood, and Beverly Hills. I ran and rode while I was there. This was a nice break enjoying the sunshine and it was great hanging out with my kids. After that trip I experienced a little setback. It’s just tough not to see my kids on a day-to-day basis and I wasn’t doing so hot mentally after I had to drop them off and head back to my small rental home in Joplin. I was working a lot and just skipped workouts in favor of drinking wine.
I’ve since kicked myself in the butt and started up again. Here is some of the latest data and progress.
Swim: I still haven’t been swimming. Just can’t get motivated to do it. Whenever I do I don’t have any trouble in that department so I know I will be able to ramp it up when the time comes.
Bike: My current FTP is around 230. When I started in January I was only able to hold 206 watts for 1 x 20 min and I was toast. Now I’m holding 235-240 watts for 2 x20 with a lower heart rate. I still need to ride more. I’m getting in maybe 2 rides a week 3 at best. But those are hard ones;-)
My goals are to increase the FTP to 250 or higher by September and be able to hold 200-220 watts for 3 hrs. 200 watts seems really comfortable right now on my intervals.
Run: The greatest improvements are here. Every run I do has some intensity in it and the results are showing. I have brought my 10-mile long run times down to 1:15. I am doing 1K repeats (4 currently) in 3:54-4:00 with 2 min jog……. Goal is to work up to 8 of these. My hill work is going well. A hill I used to have to walk on in February I now run up 6x.
Another indicator of my fitness is a workout that I did yesterday. 5K run 21:50 followed by 1:15 on the trainer with 4 x 10 min FTP intervals followed by another 5K @ 21:45. I know that’s not too fast right now but I was pleased that I was able to close that last 5K faster that the first one and run the fastest mile of 6:49 on the final mile. Eventually I hope I can get those 5K’s down to 20 min or better and run some 20 min FTP intervals on the bike in between. Getting my triathlon 10K under 40 minutes is a goal here. For a 50 year old, that would be a decent close.
My body weight has dropped to 161lbs and body fat 15%. It’s a long process. I haven’t done any long bike rides or runs so it’s harder to melt the fat away. My goal is to drop another 7 to 10 pounds by September and get the fat percentage less than 10%
I’m enjoying seeing my improvement and the progress that is occurring. That in itself is motivating. I try to make each workout a little harder and sometimes longer. Each workout builds from the previous and I’m keeping a close eye on fatigue and recovery. I’m starting to think about racing again. I’m not in race shape yet but Branson 70.3 in September has caught my interest. It’s close by and it has a difficult bike course which should be a great prep for Maui Xterra the month following.
More updates to follow as I continue to get fitter ;-)
Tuesday, March 13, 2012
Just before my major personal catastrophe, I was doing most of my bicycle training indoors on the trainer. For the time spent, there is no better way to get the work done. I look back on some of my bike workouts done in 2009 on the road and see some the efforts put in. I would do 2200 kj rides in 4 and a half hours. I would follow that up with a track/tempo half marathon the next day. Today, I’m getting 900-1000kj rides done in 1:30 on the trainer. I’m thinking if I can build my fitness to be able to do 4 of these a week I’m well on my way. Then maybe I can throw in some hard runs following these once I adapt.
I came across this video of how Andy Potts describes his training. I’m like Andy. I don’t mind putting in painful time on the trainer. It must be a swimmer thing. I don’t think everybody can train like this. It’s not a pleasant social thing.
I’m to the point now that instead of taking the entire day off to recover between workouts, I’m doing light workouts. It’s just another step forward. To facilitate further recovery I’m taking branched chain amino acids which contain glutamine. I feel this helps. I think many people get caught up in how much work you do and forget about the most important component... recovery. That’s where the adaptations take place.
The belly fat has been difficult to get rid of despite increased activity. I want to lose the pudge. I have started taking conjugated linoleic acid. There is some evidence that this can help in the trimming process. I have lost 13 pounds since I started this comeback endeavor so I’m also sure there is a bit of reorganization going on in my body composition as well.
Below are my latest performance curves for cycling and running. I have built some nice training models with almost perfect test/training correlations. Again, the red line is the negative effect of training, blue positive and green is projected performance improvements. I use this as a guide but I listen to what my body is telling me. My job often has me working 24 hours straight so that variable needs to be factored in. If I can’t do the workout like I’m supposed to. I either rest or take the day easy no matter what the computer tells me. I don’t have a pre-programed workout or coach so the pressure to get prescribed workouts in is absent. I just try to tweak the each weeks hard workouts to get just a little bit more progressively. I haven’t swam in three weeks but I’m going to crank that up once I get the cycling and running up to speed.
I’m headed out to Palm Springs, CA to hang with the kids and my family next week. I should get in some good workouts done out there plus some good family time.