Just a quick update on training, diet, and weigh ins.
Everything is still on schedule with the run training. Another couple of weeks I’ll be done with the C25k program and moving the just a base building program for a few weeks.
On Sunday Dec 30th, I did a Sub-maximal Efficiency Test and I’m happy with the progress. Efficiency is up to 25.3% from 6.5% mid-November, and VO2max is up to 44.4 from 37.7 mid-November. Based on that test, I’ve already adjusted my goal times for the Jordon 5k in March from <30m to <28m, and the Dunnville 10k from <57m to <55m.
My left knee is still not showing any signs of a problem which is great. I think my slow build up in mileage has something to do with it, which is my it is imperative that I not push things too fast.
My left shoulder is 2 months post-op and doing great. My range of motion is around 90%, but I still feel the odd sporadic “hang-up” near the collar bone/shoulder area. I tried doing bench presses and shoulder presses at the gym, and there’s still some pain happening so I will give it another month and try again.
What can I say, it was the holidays. I didn’t bother tracking food intake much for the last 3 weeks and I’m fine with that. Although I did weigh in a couple times, there’s really nothing new to report. The weigh is close to the same. Now that holidays are complete, it’s time to refocus on intake.
For the last 2 weeks, I’ve been walking fast (4 MPH) for at least 30 mins, 3 times a week. This is sort of a warmup to the run training that beings today with the C25K program, then continue from there. Below is the 2019 Running Plan.
I will also include some cycling as cross-training which will help for the planned duathlon in June.
First scheduled race is the Jordan 5k on April 13th.
Last race of the 2015 season in the books, but it almost didn’t happen.
Thursday morning, 2 days before the race, I had my usual strength training session. In that session, deadlifts are involved and it just happen that this week was max load week, before the deload week next week. My first session on Wednesday with squats went great, deadlifts on Thursday, not so much. I had did 4 “warmup”, progressive sets. My last set goal was 8 x 255 lbs. First 3-4 reps felt good, but by 5 & 6, I could feel myself getting fatigued and losing focus. The last 6 inches on the 6th rep did it. I felt the pain in my lower back. No popping or anything, but I knew it wasn’t good and would be for this. Well, the next 2 days I spent laid out on the lazy-boy popping pain & NSAIDs. I went for an emergency session with Victoria Van Helvert Massage Therapy Friday afternoon. By Friday evening, I still wasn’t sure I was going to run the next day.
Saturday morning, I got up, my HRV said I was good to go. My back was still sore/stiff, but felt better. I decided to take a ride to the site, at the very least to get my t-shirt. I still brought all my racing gear just in case.
Once I got there, I picked up my stuff and felt energized. I “suited up” and ran a 3-4 min warm up. There was no pain while running so I decided to go for it.
Based on the Crystal Beach 5k result of 29:55, I adjusted my original goal for the 8k from 50 min to 48 mins. But, because my back was messed up, I wasn’t expecting to reach 48m, not to mention the windy conditions.
The weather for the race was perfect – Partly cloudy, 10°C, with a 10-15 kph SW wind.
Race started on time at 10 AM. I started mid pack and had to fight my way through slower runners at the beginning and was actually pacing myself a little too slow. Once I got in a rhythm I slowly increased my pace, kept an eye on my heart rate, and worked the wind to my advantage whenever I could.
Around the 5k mark, I literally got a 2nd wind. My paced picked up without my heart rate or PRE changing. I rode that wave until midway through the 6k mark. Then it got hard. Even at this point I was at an average pace 6:04 which would have meant a 48:24 finish time.
But, when I passed the 7k marker, I still felt good and increased my pace – significantly. And the last 500m, I dropped the hammer and passed a couple more people. To my surprise, when I crossed the line, I looked at my Garmin and it showed a 5:57 average pace and a 47:36 finish time, which is 24 secs faster than my ambitious goal time of 48 mins. 🙂
Last year, I ran the race untrained and suffered immensely. I finished with a time of 56:17, which put me last in my age group. At least there’s only one way this weekend’s race to go and that’s up. I’ve had a solid 13 weeks of run training leading up to this race this year, which means a significantly better performance.
My goal is a 48 min finish and based on some analysis and my recent submaximal efficiency test, I believe it is doable but it will certainly be challenging.
The weather for this Saturday’s race is looking perfect; a mix of sun & cloud, temps around 8°C, although slightly windy with 20 kph winds out of the west. Most the of course is ran in a SW/NE direction so there will be opportunity to take advantage of some tail winds.
Following the race, I have a 30 min stretch session with my great massage therapist, Victoria Van Helvert. Full body massage follows on the Monday. 😀
What a fabulous day for a race. Sunshine, cool crisp fall air, no wind, and a great crowd and a great organized race.
I did this race back in 2011, and in only 4 years, it’s improved significantly. The goody bag was full of nice things like beer glass, drink glasses, and an embroidered toque! Also can’t forget the free beer after the race when you present your race bib at Sneakers Bar & Grill just down the street from the start/finish line.
As far as how the race went, I didn’t know what to expect as far as my performance. I had mixed emotions – I knew it would be hard as all short races are when done properly. But my higher body weight was a concern, and far from perfect nutrition leading up to the race. All of it mind games you go through before a race. I decided to stick to the original plan of a 6:00 min/km pace for a 30 min finish. Adjust if necessary during the race.
Horn goes off on time at 11 AM. I placed myself mid-pack and it was a good clean start. At first I just ran what I felt was a good pace. The Garmin always takes a few minutes to stabilize. I finally looked at the Garmin Average Pace and it showed 5:40 min/km and a heart rate already at 160 – yikes. Backer’ down dude. So I tried slowing a little and the heart rate stabilized around 161-162 for a few minutes, then started to creep up, which is normal. My pace at this point was around 5:50 min/km. I felt good and was thinking if things got too bad later I would have a small buffer to meet my 30 min goal.
By the 3 km point, my heart rate was clipping 180s and it felt like my chest was going to explode. I was still sitting at a 5:50 min/km avg pace so I made the decision to walk for 30 seconds, bring my heart rate down. Worked great and my average pace only went up to 5:54 so I was still on track.
Approaching the 4 km point, my heart rate was up to 185, so I again decided that I would take a walk break, this time 1 min. My avg pace drop to 5:58 so I still had a buffer which was perfect. So I dropped the hammer – a little too much – after just 300m my heart rate was pegged again and I couldn’t catch my breathing. So another short 30 sec walk break, and again at the 4.7 km mark. It was apparent at this point, my cardio was done, but luckily so was the race.
My run training has been consistent since Aug 21st and I was rewarded today. Not only did I make my original goal, it re-ignited the fire of competition, even if it’s only with myself. Now, lets hope my body doesn’t turn against me like it has in the past.
So what’s next? Assuming my knee survives this race (I’ll know in a couple days), I’m shooting for the same race as last year – Casablanca Classic 8k. My original goal from last year was 40 mins. Well, that won’t happen. As per the Race Schedule on here, the revised goal was under 50 mins. Now that I have my 5k race time, models predict a finish just over 48 mins at current weight and aerobic efficiency. But with 4 weeks to go, both of those will improve so I think I can pull it off at 48 mins flat, which would be a 8 min improvement from last year.