Thursday, November 29, 2012

Analysis of Run Performance Since 2006 - Comparison of Training Time to Run Performance

This post is a look at my run data since 2006.  Unfortunately, like the bike, I only have full run data from 2007, only results from 2006.  In 2009, as I have mentioned in the past, I had a bad stress fracture and basically did not run for 6 months of that year, and the beginning of 2010.  So,I have no data for 2009.
Since 2009, I have been hesitant to run as much or as hard as I did prior to the stress fracture.  I am sure that this is part of the reason for my slower times since 2008. 
Near the end of 2012, currently, I have begun to do my training faster, and I plan on running longer training workouts in 2013.  I think I am getting over my fear of re-injuring my leg.  I have been hesitant in training to go as faster or as far as I require to go faster.
So the plan is to go longer and faster in 2013, with the hope I can improve my run speed to 2008 times, or faster results.  In 2008, I ran my fastest 5K (22:33 = 7:16min/mi), 10K (46:36 = 7:31min/mi), 2mi (12:58 = 6:29min/mi), and 8K (36:40 = 7:20min/mi), in 2009 before stopping due to stress fracture.  I have not been close to those times since then.  I have not run an open 10K since 2008, which is something I need to start doing again.
In 2008, for the period of Jan-Sept I put in 86+ hours of running. Since then I have not even come close to that amount of time.  Unlike the bike, where I think I do not need to put in that much more time, just more effort, with the run I think I need more time and effort to show the improvement I am looking to obtain.
2006 is heavily weighted with open runs (11) and duathlons (5).  I have done less and less open runs since then and more and more duathlons and triathlons.  I should really get back to doing more open runs.
The larger range in 2008 is due to my slow run time at Alcatraz and the 70.3 I did that year.  The large range in 2010 is due to the two half-IMs I did.  My average in 2010 is depressed due to the fact I took it easier in the first few races of the year as I came back from injury. In 2011 and 2012 I did only sprint and olympic distance, so the shorter distances kept the range tighter
The data in the table and graphs is in Seconds/Mile, rather than Minutes/Mile because it is easier to graph in Excel.
The graph of comparing total training time to fastest speed and average speed shows no real corollation between the two.
Based on the graph comparing total run time to fastest and average, an argument can be made that more time is better.  The problem is one data point is at the high end and the rest are at the low end.  Hopefully, in 2013 I can put a data point closer to the higher end, at least between the high data point and the low data point, and that data point has a faster average and faster fastest than the rest.
It is too bad that I cannot get a quantative measure of run effort, like power, and plot that, it would be more useful to include with time.

Run Data Table

Comparison of Run Training Time to Fastest Run Speed

Comparison of Run Training Time to Average Run Speed
Comparison of Total Training Time to Fastest Run Speed


Comparison of Total Training Time to Average Run Speed

Tuesday, November 20, 2012

Analysis of Bike Performance Since 2006 - Comparing Bike Speed to Training Time

This is the first of three posts were I will compare my training time, and yardage in the case of swimming, to my performance.  One post for each discipline of swimming, biking, and running.

I have compiled my bike data since 2007, to look at my performance compared to my training time.  I have results for 2006, but no training data.  I did not start tracking training data until 2007, which is unfortunate, since it would be nice to have training data from the start to compare performance data from the start.  The total training time and the total bike time are taken for Jan-Sept of the year.  I used this period because I felt it was the most important part of the year, and typically Oct-Dec I don't race and I take it a little easy.

I compiled all the bike speed data (TT, triathlon, and duathlon) and put that in a table with bike training time data and total training time data.  Click on the table enlarge. 

Bike Data Table

My slowest bike speed for any given year does not vary much from year-to-year. Slowest time, 2008, was from Escape from Alcatraz, very steep, hilly course. Also, I was probably doing too much sight-seeing while riding. In reality, my bike data does not vary much from year-to-year, it is pretty flat. If you throw out my slowest from 2008 and take my next slowest, my range would be about 3mph for each year, except 2006 and 2008.
In 2006, my average bike speed is about 19MPH. I basically flattened out after 2008, averaging about 21.5MPH.  After my injury in 2009, I also stopped paying for a coach in that year, I have not shown much improvement since then.  I improved from 2006 to 2008. During that time the volume and intensity went up dramatically.
If you look at the data, I can train about 70 hours over the 9 month period, at the effort I am putting in, and stay consistent.  I am guessing I need to add more effort, and maybe a little more time, to better my performance.
Also note, in 2006 I was riding a Lemond Sarthe road bike with clip-on aero bars and no race wheels.  Starting in 2007, I raced with a tri-bike and race wheels.  Also, 2006 is duathlons and TTs.

Select any of the tables below to enlarge. 

Total Bike Training Time Compared to Average Bike Speed

Total Bike Training Time Compared to Fastest Bike Speed

Total Training Time Compared to Average Bike Speed

Total Training Time Compared to Fastest Bike Speed

When comparing my total training time, or bike training time, to average or fastest, the data points trend the same.  So, no real correlation between the two, or they are directly correlated, but there does not appear to be a negative correlation between my total training time and bike speed.
If you throw out 2009, then you see the fastest and highest average, which are about the same for each year, occur with over 70 hours of training.  So, I will just say, based on this data, 70 hours of bike training a year is a minimum.
As long as I am doing only duathlons, sprint triathlons, and olympic distance triathlons I can stick to the 70-100 hours.  If I do a 70.3, or longer (IM not going to happen), I would need to increase my training time.  To improve my speed, I will have to, have to, increase my output.  I will have to train harder, not longer.  I know over the last two years I have not put as much effort into training, even though I have put in the time. So, to improve that max speed and average speed I need to train harder.  It has been said many times, "You need to train faster to go faster".  This is something we all know, and I know, it just needs to be put into action.

Saturday, November 3, 2012

October 2012 Racing and Training Summary

My plan is to do less swimming Oct-Dec, but I would like to keep up a decent amount of bike and run.  If not time, then intensity, also I want to add strength.  October has gone pretty much as planned.  I did as much strength work in October as I had done in the previous 9 months.  I mix up my strength when arms and legs, and whenever I do a strength workout I always do core work, because that is where I need it the most.  I have put in a little swimming, which seems like a lot more work since I have basically cut back to once a week for half an hour.  Sometimes that half an hour has seemed really tough.  My run and bike are good, with my run intensity kicked up a bit.  My plan is to take it a little easy this Oct-Dec, and then try to ramp Jan - May of next year better than I did this year.  See if I can do that.

I did something in October that I did not plan on doing, and I am happy I did it.  I did the last two runs, of four total, of the Salomon Autumn Trail Series (  The races are at Hyland Park in Bloomington.  The race starts on the south end of the park, in the Quality Bike Parts parking lot.  The course is a great mix of flats and hills, grass, hard pack dirt, and pavement through the trees of the park.  I am definitely doing this next year, hopefully all four races.  I found out about it through a FB friend's facebook post.  Here are my times for the two 3.54 mile races.  I guess if I set a goal for next year, which I may or may not do, it would be to go under 8 minute miles.

10/3/2012 - 3.54 miles = 30:29 (8:37/mile)
10/17/2012 - 3.54 miles = 30:16 (8:33/mile)

Comparison of Year-to-Year October

Totals and Average since 2007


YTD Total and Total Since 2007