Monthly Archives: December 2012
Before I raced Ironman Steelhead last year, I had downloaded the previous year’s results in pdf format and looked through the performances. It had all the data in a pdf file and it was broken down in multiple different ways (by AG, as well as overall, along with fastest splits for each sport). It even had *s by the people who had qualified for Vegas the previous year (it’s a rarity in my experience to find a race that will list who qualified). As I’ve mentioned before, I like to dig into the data, so I was excited that this race published so much information. I looked forward to making all kinds of spreadsheets of this year’s race once they published the data.
Much to my disappointment, I’m still waiting. Sure, the results are posted. The bad news is that ironman redid all their sites (which they badly needed) which standardized the way they displayed their results. Great!! Well, not really. They now only display data in small groups and the only way to find complete listings (including transition times) is to click on every participant that raced and record that data (hardly time efficient). Could I do this? Sure. But, I refuse to. I’ve written Ironman 3 times as well as spoken to a local acquaintance of mine who just recently was promoted by Ironman Read the rest of this entry
I didn’t realize that one simple lift could cover so many basic movement types. Alan Couzens outlines the reasons behind the importance of the overhead squat as well as the critical reasons for perfecting the correct form while doing it. He also tells how to fix many of the problematic areas. Overall, it’s a good breakdown of the fundamentals of the lift as well as the benefits to doing it. It appears that this is the first critical movement (or exercise) that he has listed in a series of 5. Here’s the link to the article. Make sure to check back onto his page for the other 4 movements. Hopefully he’ll get those up soon.
I apologize in advance that this article does turn into a bit of an ad near the end, but I liked the message throughout and it seemed to compliment the article I read earlier this week very well. It talks about how to spice up your running routine and suggests many ways in which to do just that. The simple suggestions are the typical: change pace, change terrain, etc. I thought it was interesting that he even goes so far as to suggest changing your races. I’ve done that a bit as I typically do road running races in the middle of my triathlon-focused season. But, he suggests that even the new fad of obstacle course racing could be a big benefit by adding some new aspects to your training and racing. I like the idea, and maybe handling it as a race instead of just something fun to do on a Saturday will entice me into trying one. As of yet, I’ve not done any of that style of race.
I haven’t tried any of these yet, but I look forward to attempting them starting next week. It seems to be a good resource to get some quick variation in your running routine. They say these will help your running specific strength and mobility. Two ways to get them. Either follow this link direct to their site or follow them on twitter here: @RunStrengthWOD.
An article I just read made me think (I like when they do that). It’s an interesting piece to me because it talks about the shifts in footwear and running that have been very trendy lately and gives small clips of a viewpoint according to many of the major shoe companies. I tend to agree with the guy from Adidas who said this is a great time for runners b/c the market has so many different types of shoes out there. It seems like there should be something for nearly everyone at this point.
A tip regarding injury that was new to me was that we, as distance athletes, do a lot of repetitive pounding without typically much change. Both the writer of this piece as well as Simon Bartold from Asics say that to avoid injury, it’s best to mix up the terrain as well as the shoes so that your feet aren’t always seeing the same patterns of brutality on them. I don’t know that it’s necessarily true, but it’s made me think.
I recently ran in Phoenix when I was there on a business trip. I ran through the mountainous park trails on the south side of the city. We don’t have anything like that here (that I’m aware of), but it was a lot of fun b/c it was something very different than I’m used to. It definitely wore my shoes and my feet in ways I wasn’t used to as well as worked parts of my upper legs I wasn’t used to working. So, I can see how their theory may be true that you may be getting a better balance of work on your feet and your legs by changing up your workouts on a regular basis. Maybe I’ll have to pick up some trail running in the woods this next year.
Well, I guess it looks like I have work to do. I’ve never run a marathon and I’d always assumed I could run one in about 3:30 if things went well. It appears I should be pretty close to that.
This link discusses many ways to predict y0ur marathon time based on your best 10k. I feel like my best 10k isn’t a good time for me, but alas, it is what it is. My best is 0:43:12. So, according to the theory they seem to ascribe to most, I can multiply this by 5 and subtract 10 minutes. That yields 206 minutes or 3:26.
My best 5k to date is 0:19:26, so I feel like I should run a 10k much nearer to (if not under) 0:40:00. A 40 minute 10k would yield a predicted marathon of 3:10:00.
Based on the 7% fatigue curve rule (pace decreases by ~7% when distance doubles – check Endurance Corner for more info on this), I should be running a 10k around 0:41:30. So, I’m either not in the proper shape to run a well paced 10k or I’ve had bad races. It’s probably a little bit of both. Enough rambling for now. I just came across that and thought it was interesting.
Looking back through last year’s data on races and filtering through good early season races, I was looking for a combination of factors to pin my Vegas qualification hopes on. I wanted a race that had the following things:
- A lot of qualification slots. Eagleman had 20 Vegas and 20 Kona spots this year which means you could potentially qualify for both (at least according to what I read you could accept a slot to both) and the qualifications went relatively deep into the field as well making chances that I get a spot more likely.
- High USAT scores. This isn’t really that important, but the drive inside always wants to do things better. Here‘s a blog I wrote about higher scores.
- Date that allowed for a proper build up to it as well Read the rest of this entry
My triathlon training plan for 2013 is pretty much finished now. I set my A races as Eagleman 70.3 and (hopefully) Vegas 70.3 (assuming I can qualify at Eagleman – more about this in the next post). So, I’m running a pretty standard plan of 3 base cycles, 2 build cycles, and a bit of a unique taper leading into the race in early June. After that, I’ll have 13 weeks until the race in Vegas. In that time period, I plan to take at least a few days of the first week off. Then I’ll slowly work my way back into training and hope to hit full stride by the following Monday. I’ll do essentially a base week just to make sure the fitness is still there. I’ll follow that with another 2 full build cycles and the same taper as before leading into Vegas.
I’m basing the full year off of a 525 hour total which Read the rest of this entry