- Albion Hills Off-Road Duathlon (June 5th): 3km trail run, 18km mountain bike, 6km trail run
- Xterrra Kelso Off-Road Festival (August 29th): 1000m swim, 18km mountain bike, 8.5km trail run (plus shorter option, plus duathlon)
Monday, January 31, 2011
Tuesday, January 25, 2011
Lots of different permutations, but I figured this one most appropriately matches my goals:
This is the one I'm working hardest at right now, and the one I'm most confident in. I've been doing 3x800m intervals at faster than 4:00/km pace, and it's felt better and better each time. I think this one is there.
Best: 44:52 (2009)
My best was at Sporting Life... so net downhill. I've made significant gains in the 2 years since then, so I don't know how relevant that result is. I find the required 4:06/km pace quite daunting, that will be tough over 10k! That's close to my current 5k PB pace. This is the one I'm most nervous about.
This one should scare me more than it does... but a 4:30/km pace seems better each time I do it. I feel like I can get there.
Weight, bloody weight!
2 seconds per mile per pound.
6 seconds per pound in a 5k
12 seconds per pound in a 10k
26 seconds per pound in a half marathon (21.1k)
Clearly weight will be a huge factor for attaining these goals.
I'm about 4-5 pounds lighter than I was last year in January, and only 3 pounds over my adult low. My intention is to run the Whitby Marathon at least 5 pounds lighter than last year, which just on weight alone should give me a two minute boost!
The rest will be down to conditioning. I feel fast this year, and my run training is more structured than ever... so here's to some cracking times in 2011!
Saturday, January 22, 2011
Wednesday, January 19, 2011
It is not a long steady effort. It's long, but hectic at times, quad busting at others, steady at others... so only training for one kind of riding is a recipe for a long day!
One workout suggested in this article was a "tempo burst interval".
Basic idea: punctuate your tempo ride with all-out efforts.
My 40 minute work-out based on this:
- 0:00 - 5:00 Warm-up
- 5:00 - 14:00 Tempo (about 85% of max)
- 7:45 - 8:00 Burst! 100% effort, out of the saddle
- 10:45 - 11:00 Burst!
- 13:45 - 14:00 Burst!
- 14:00 - 19:00 Easy - nurse heart rate down, have a drink
- 19:00 - 28:00 Tempo
- 21:45 - 22:00 Burst!
- 24:45 - 25:00 Burst!
- 27:45 - 28:00 Burst!
- 28:15 - 32:00 Easy
- 32:00 - 35:00 Tempo
- 33:30-33:45 Burst!
- 34:45 - 35:00 Burst!
- 35:00 - 40:00 Cool-down
- 40:00+ Stretch and be glad it's over!
Tried this work-out for the first time the other day - it was awesome. I was actually surprised to find the tempo pace felt a lot easier than during some of my stand-alone tempo rides... might be psychological? In any case, it was a fun ride that felt hard and satisfying, highly recommend!
Saturday, January 15, 2011
Tuesday, January 11, 2011
Finally I stumbled on this article:
So an average person of average weight burns:
- 0.11 calories per step going up
- 0.05 calories per step going down
Add a bit if you're big, subtract a bit if you're small... but at least it's a good ballpark.
I figured it out for a 10 stories of stairs I climb in my office building, and it was around 20 calories. Doesn't sound like a lot, but I go up at least 3 times a day. That's 60 calories... and if I go down as well, that's another 30, almost 100 per day!
Not bad for virtually no investment in time.
Wednesday, January 5, 2011
The three key runs each week:
- Intervals - 6-7 x 800m or 5x1000m, with recovery time equal to or slightly less than interval time. Pace around 3:50-3:55/km (based on previous 5k race pace).
Editted - I had this at 3-5x800-1000m, but after my laclustre 5k race I received more feedback from the good folks at RunningMania.com and some blog posters... seems this was not sufficient, and my rest was too long. Also I had them at my current 5k pace, but it sounds like they should be slightly faster by 5-10s. Fixed!
Objective: improve V02 max, which is how much oxygen your body can use.
- Tempo - 5-8km "comfortably hard" (4:19-4:30/km).
Objective: build stamina, ability to hold pace over longer distances
- Long Run - 5:05-5:42/km, slow and long.
Since I have two half marathons planned this spring, I plan to get my long runs >20km in the coming months. This is more than sufficient for a 5k! Hopefully the tempo and interval works pays some dividends and I finally crack 20.
Tuesday, January 4, 2011
Goal 1: Weight into the 160's (pounds)
I went back home over Christmas, and people who haven't seen me in a couple of years kept calling me "skinny". That was lovely, but really I was just skinny compared to the fat guy I used to be!
My BMI is in the "normal" category right now (24.5 @ 6 feet) so this isn't really about health, but rather about performance. As I wrote a year back, "healthy runners will race about two seconds per mile faster for every pound they lose" (per Runner's World).
15 pounds = 30 seconds per mile = almost 7 minutes off a 1/2 marathon, 14 off a full.
That's worth it!
It will also help on the bike, especially with the sharp steep hills you encounter in cyclocross (my latest addiction).
Goal 2: Sub-20 5k
This is one I have been putting off as I've been focusing more on long stuff, but even without focusing on it I've inched closer and closer to it. It's also one that gets harder with age, so best to do it now!
Last year I managed a 20:34. I figure between the weight loss and an increased focus on speed work I should be able to find the 7 seconds per kilometer it will take.
Goal 3: Not suck at Cyclocross
I love cyclocross: I love the bike, I enjoy ripping through off-road trail on it, I like watching races. It's just cool.
But I suck.
I tried it once last year just to check it out, and I was way behind the other race participants. Some of that is technique, some of it is specific conditioning for that kind of riding. Long story short: there's work to be done.
It's not like running where I can set some kind of specific goal... maybe "not get lapped at the Durham cyclocross race"? But who knows who will show up and hand me my ass. In any case, I will try my best to get better for Paris to Ancaster (not really a cyclocross race) and carry that through to the cyclocross season, and hopefully not suck.
Good luck in meeting your goals too. :)