Analysis of Run Performance Since 2006 - Comparison of Training Data to Race Results

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, I have began to do my training faster, and I have done 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, but that changed in 2013.
So the plan was 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. 
In 2013 I ran an open 5K at 22:06 (7:08/mi), my 8K time was 38:10 (7:41/mi), and 2 mi was 14:29 (7:15/mi).  I did not run an open 10K.  So, I was able to put together a fastest 5k in many years, and the 8K was the fastest since 2009, run with my stress fracture.
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.  This year I did more open runs than previously, two 5Ks, four trail races, and an 8k.
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. 2011-2013 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 correlation 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.  I have that group around 60 hours and my times are about the same.  It would be interesting to get back around 90 hours, but I would be afraid I might do some damage to my leg(s) again. In 2014, I hope to continue similar to 2013.  Keep in the 60+ hour range for the 12 month period, do some longer runs, over an hour, and more speed work.  I think in 2013 I did a better job with speed work and getting in some runs that were around an hour.

Run Data Table

Comparison of Run Training Time to Average Run Race Pace

Comparison of Run Training Time to Fastest Run Race Pace

Comparison of Total Training Time to Average Run Race Pace

Comparison of Total Training Time to Fastest Run Race Pace

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

 

August 2010 Workout Summary and Last Triathlon of the Year this Weekend

Below is my workout summary for August of 2010, compared to previous years. The workout summaries include races. This August I did 1 TT and 4 triathlons, one of those triathlons was a half-IM.

Below is the YTD summary and the summary since 2007

Below is the summary and averages since 2007

This weekend I am going to be doing the St. Croix Valley Triathlon, the Olympic distance, which is on Sunday. The sprint is on Saturday. I did the sprint last year, and the bike has a very long and steep hill. I walked the 4 mile run, because of my stress fracture, so my time is very slow.

The Olympic course swim is two loops of the sprint course swim, I think the bike is a different course, and the run follows part of the swim course. Not knowing the course that well, and assuming the weather is not too bad, I am going to project a faster time than last weekend as my goal. I think the run at St. Croix is going to be faster than Maple Grove. If I remember the course it is fairly flat.

Goal time for 2010 St. Croix Valley Triathlon (Oly Distance) will be 2:30. It would be awesome to go 2:30 or faster for my last Olympic Distance race of the year.

Workouts for the Week of 3/22 Through 3/31

This is probably the last week I do this. Unless I have a really interesting workout week. These posts are a little tedious and some what dull. I will keep putting in monthly summaries.

This was a rest week, a light workout week, it is the 4th week in my 4 week cycle. The 4th week is usually a lighter week.

Monday (3/22) - Did the pool running / aquajogging workout with some swim mixed in. This time I wore my shoes in the pool. I like wearing shoes in the pool when doing this. I feel I can workout a little harder without my tender feet feeling pain. Water running was about 45 minutes and swimming was about 12 minutes (3x200 plus 100 at the end = 700 yards)

Tuesday (3/23) - Did PT and strength workout only. Besides PT exercises did 4x80 crunches and 4x10 squats with 20 seconds holds. Total time = 30 minutes

Wednesday (3/24) - SCS Multisport Masters Swim workout morning. Used the Finis Tempo Trainer. I will post a review of this simple, yet useful device.

300 fr

100 nf

4x50 dr

4x50 k

4x50 pull

4x(200 with 20sr, 150 with 20sr, 100 with 20sr, 50 sprint with 60sr) increase pace for each set. Used the Finis Tempo Trainer to keep pace and increase pace.

100 cool down

Total Time = 65 minutes

Total Yards = 3100 yards

Thursday (3/25) - 30 minute bike keeping cadence about 90 rpm. Kept it at a medium to medium-hard pace with a 5 minute cool down at the end.

Friday (3/26) - SCS Multisport Masters morning swim workout. This morning I wore my tri kit with my wetsuit over it and a swim cap. Looking to get used to the race gear. About a month from my first race and want to get a feel for the wetsuit and tri kit since it has been awhile. Once out of the pool got out of wetsuit as fast as possible, I got out of it pretty fast.

300 fr

100 k

300 nf

100 pull

6x150 (25 nf/100 fr/25 fast)

300 fr

3x50 fast

50 ez

300 fr

6x25 sprint

50 ex

300 dr/smooth

Total time = 60 minutes

Total Yardage = 3000 yards

Used the Finis Tempo Trainer when doing the 300s

Saturday (3/27) - 60 minute bike workout. Warm-up, 2x3 min aerobic with 3 min ez between, did the rest at a decent pace

Sunday (3/28) - First rest day in 28 days. No workout today.

Week Total Swim Time = 2.3 hours

Week Total Swim Yardage = 6800 yards

Week Total Run Time = 0

Week Total Bike Time = 1.5 hours

Week Total Water Running Time = 0.75 hours

Week Total PT and Strength = 0.5 hours

Week Total Time = 5.05 hours

Monday (3/29) - Changed up this week, not water running, swimming at SCS Multisport Masters Swimming. Felt a little sluggish this morning.

400 fr

100 nf

4x50 dr

3x100 k/p

3x(100 IM with 20 sr, 50nf with 20 sr, 200 build 50 with 30 sr, 150 medium pace with 60 sr)

200 ez pull

Total Time = 60 minutes

Total Yardage = 2700 yards

Tuesday (3/30) - 60 minutes on the bike trying to maintain a cadence of 90+rpm. Medium to medium-hard pace. Spent about 15-20 minutes in the areobars. Did PT and strength afterwards. Did the usual PT exercises, plus 3x80 crunches and 4x10 squats with 20 second hold after each. PT and strength for a total of 25 minutes.

On Tuesday I went to the doctor and had my once upon a time monthly x-rays. This was my first x-ray in two months. You can still see a faint fracture in my tibia. We put the new x-ray next two the last x-ray next to an x-ray from a few months ago. Debatable if the fracture is better looking from the last x-ray. Definitely better than a few months ago. Doctor told me to keep doing what I am doing as long as there is no pain coming from the fracture. I will be going back in 6 weeks for another x-ray to see how things look. By that time I will have completed St. Anthony's. As usual, we will make a decision on how to proceed after the next x-rays. The consult with surgeon is still looming. Seems dumb to operate on something that does not hurt, but if it is not healing fast enough I guess something needs to be done

Wednesday (3/31) - Did water running today, with shoes on, and some swimming in between. 43 minutes of water running and 14 minutes of swimming mixed in. Mixed four 200s into it for a total of 800 yards

Training Data Summary for 2009

Below is a training data, with racing data included, summary for 2009, with 2008 in parenthesis.
It is pretty obvious how the stress fracture influenced my run time, otherwise things look really good. Too bad I could not really race in 2009.

Swim Yardage = 325,027 yds (215,425 yds)
Swim Time = 120 hrs (83 hrs)

Run Time = 25 hrs (102 hrs)

Bike Time = 109 hrs (103 hrs)

PT and Strength Time Estimate = 21hrs

I was surprised the bike time was as close in 2009 as 2008, much more of the time in 2008 was from racing than in 2009, of course.

The swim yardage increase is enormous. I guess that is what happens when you start going to Masters 3 days a week.

My leg is still healing. A CT scan a few weeks ago showed slower than expected healing. A small fracture can still be seen in the bone in the x-ray. My doctor talked to two surgeons, both who have seen this type of fracture before. They recommended that if it is not healed in a year, from the time I stopped running, which would be the first week in May 2010, I should consider surgery. I don't like that idea at all.
My doctor and I decided, along with one of the surgeons, that I should start some impact (light) work. So I did 10 minutes on the elliptical last week. No pain in the bone area.
I have already registered for 8 races in 2010. I am going to race, even if I have to walk the run for each race. Hopefully, it will not come to that.
My next post will be my goals for 2010 and I will start posting my schedule.