I consider this a tough race. Why? The run course is similar to a high school cross country course. It is mostly on grass and there are a lot of ups and downs, the worst being the hill coming into the transition/finish line. It is a short, steep hill. The bike course is not very flat. Your legs get pounded and then you have to run the same course, again. The race is early in the year, at least for me, so I am not in the best of shape. Also, the weather can be iffy. It can be cold and raining, warm and sunny, cold and dry, etc. You can never tell this time of year in MN.
This was the first multi-sport race I did after deciding to give duathlons a try. I did the race in 2006 without a lot of training and on a road bike, with clip-on aerobars. I was probably about 40lbs heavier, if not more, than I am now. I was ill prepared for the race, but I finished it, along with a number of other duathlons that year, and I continue to come back for more. 2006 through 2008 I made huge performance improvements, partly due to training and partly due to better equipment.
It is a good race to test yourself early in the year.
Last year, I was coming off a stress fracture so I intentionally took the run easy. This year, I have not gotten the running in I would like, but I am going to go harder than last year. It will be interesting to see how I compare to last year, and 2008, which is my fastest year.
Below are my results for the last 4 years, see how I match up this Sunday
2006 Gear West Duathlon Results
Run 1 (3.1mi) - 27:49 (8:58)
T1 - 3:18
Bike (17 mi) - 60:37 (16.8MPH, ugh slow)
T2 - 2:25
Run 2 (2.5mi) - 26:59 (10:47, I think I ended up walking a little)
Total - 2:01:08
AG - 43 out of 44 (Not Last Place!)
Overall - 315 out of 353
2007 Gear West Duathlon Results
Run 1 (3.1mi) - 24:29 (7:54)
T1 - 1:42
Bike (17 mi) - 53:56 (19MPH, eh)
T2 - 1:29
Run 2 (2.5mi) - 23:15 (9:18, still problems with that second run)
Total - 1:44:29
AG - 39 out of 45
Overall - 201 out of 342
2008 Gear West Duathlon Results
Run 1 (3.1mi) - 23:58 (7:44)
T1 - 1:15
Bike (17 mi) - 49:40 (20.5MPH, this is better)
T2 - 1:16
Run 2 (2.5mi) - 22:17 (8:54, finally under 9 min/mi)
Total - 1:38:24
AG - 26 out of 44
Overall - 151 out of 410
2010 Gear West Duathlon Results
Run 1 (3.1mi) - 27:57 (9:19)
T1 - 1:15
Bike (17 mi) - 48:41 (21MPH, I would love to do this in 2011. With a faster run)
T2 - 1:47
Run 2 (2.5mi) - 25:42 (9:42)
Total - 1:45:19
AG - 38 out of 63 (New AG since 2008, now 35-49)
Overall - 200 out of 380
Thursday, May 19, 2011
Monday, May 9, 2011
Additional St. Anthony's Triathlon Comment
I forgot to mention something about this race, the packet pick-up process and bike drop-off.
Honestly, for a race this size, it is smooth and fast. I have been to races much smaller and it has taken too long to do packet pick-up. Bike drop-off, is also easy and fast. Get your packet, quick, walk down to transistion, find number, rack bike, and walk out. Done.
Soon I am going to post some random pictures I took before and after the race. I am not going to buy the packet of race pictures, too expensive. I think there is 9 pictures in the packet and it would cost my 55 buck, or something like that. There are a few pictures I like, and there is one pick of the jerk drafting off me.
Honestly, for a race this size, it is smooth and fast. I have been to races much smaller and it has taken too long to do packet pick-up. Bike drop-off, is also easy and fast. Get your packet, quick, walk down to transistion, find number, rack bike, and walk out. Done.
Soon I am going to post some random pictures I took before and after the race. I am not going to buy the packet of race pictures, too expensive. I think there is 9 pictures in the packet and it would cost my 55 buck, or something like that. There are a few pictures I like, and there is one pick of the jerk drafting off me.
Thursday, May 5, 2011
2011 St. Anthony's Triathlon Race Report
This is my 4th consecutive year at St. Anthony's, in Saint Petersburg, FL. I say "at" because in 2009 I was diagnosed with a tibial stress fracture the week before leaving for the race. I went anyway and planned to swim, bike, and dropout. That year, 2009, the swim was cancelled for everyone but the Pros, so I did the bike and dropped out. Not terribly satisfying, but better than nothing.
In 2010, I had not started jogging until Jan, after taking about 8 months off doing any running. Still biking, swimming, some water jogging, and strength. Having not really run for almost a year, I went knowing I was not going to really run the run. I swam hard, bike hard, and then jogged the run. I felt pretty good about the whole thing.
Coming into this year, I have been swimming a lot, and fairly hard, and biking a lot, and fairly hard. In fact, April 2011 was the most time I had put in on the bike since I started keeping track of my training in April 2007 (As a side note, my first season was 2006 and was 5 duathlons).
I did not have any real goals going into the race. I try not to for the first race of the year. I just hoped to go hard and get a feeling of where I am at. At this time of the year, what I am most curious about is where I am in terms of stressing my body. How will I react, physically, mentally, and emotionally transitioning from swim to bike and bike to run, and attempting to go at a race pace this early in the year.
The day of the race, the air temperature felt warm, but the wind was coming off the water and made it feel cooler. As I do for every race, I arrived early. As expected, it was a non-wetsuit race, the measured water temperature was 78.5. The unexpected announcement, the swim course was moved. Start and finish moved, and the entire thing was shortened from the standard 1.5km to 1km. The course moved north of the transition to a beach start and finish in an area with less waves. Apparently, a reef provided some protection from the waves. The usual swim course has a beach start, goes along a pier, turns north, comes back and finishes at the sea wall with a metal staircase as the finish. The fear was that the high winds, causing waves, would push swimmers into the seawall and then the waves would just make the swim very difficult. The new location had the swim closer to the shore and a beach start and finish. While waiting to start (I had about an hour and half plus wait for my start) the announcer stressed how they went over many options, including no swim, and this was what they felt was the best option. I agree, I would rather have shortened swim then no swim at all. Another hitch with the new swim location, is that the transition was now about a third of a mile run from the swim finish to the transition area. The run was on the cement bike/run path along the shoreline. The shorter swim, plus the longer run, added a new dynamic to the race.
I took a fairly non-aggressive position for the swim start, a few rows back and on the left side, the turn bouy being on the right. I felt it was a good position to start from to avoid the log jam at the turn. I think I made a good decision. The first turn was close to the start and it jammed up. I made a pretty clean, but wide turn. All-in-all the waves were not that bad, for most of the swim they were going left to right across my body. I have a decent abrasive, and a little painful, mark under my arm, near my armpit. I assume this was from left arm rubbing against my side as the waves pushed me on that side.
The swim went pretty good, the long run to T1 sucked, but it did not suck as bad as I thought. I thought it would be more painful and I would be more winded. Surprisingly, I was not. Once there I got in my bike stuff and took off on the bike.
I started out a little easy and built up. Took some fluids in and got comfortable. The course has a lot of direction changes, which is good when it is a windy day. It means that you are not spending too much time with headwind, as opposed to an out-and-back course where you might get a tailwind for half and a headwind for half. The course is mostly flat, there are no steep uphills, mostly inclines one would call "false flats".
The biggest irritation of the day was the number of people in my AG, clearly drafting. To top it all off, there was a guy on a brand new Trek Speed Concept who drafted off me for at 10-15 minutes coming into T2. I sped up and I slowed down, and he just stayed on my wheel. To top all that off, as he passed me going into the final stretch before T2, he thanked me for pulling him. What an a-hole. The most I could muster at the time was a, "Not cool". Interestingly enough, he got into T2 before me and left after me, and did not pass me on the run. After the turnaround, he was at least a good few minutes behind me. If you are going to cheat (draft), at least pass me on the run. Come on?! What was your cheating good for if you can't pass me on the run?
Anyway, the bike split was my fastest split on this course in my 4 attempts. Almost exactly the same as 2009, when there was no swim and I had fresh legs.
The run is flat, and it was hot and humid and my legs felt pretty tired. I could not turn them over like I so badly wanted to. I am guessing this is due to a lack of brick work and a lack of speed work. All-in-all I was pretty happy with my run, all things considered. The month of May will be speed work and brick work month..
I crossed the finish line pretty exhausted. I was overheating and thought I would vomit. Thankfully, I did not. I could not stomach much food in the tent after the race. About 45 minutes into the ride home I was able to stomach a large portion of pulled pork on garlic toast, with fries, at Sonny's BBQ. Yum.
I was very happy with how did in this race. I am "coaching" myself this year and I am a little nervous how things will go without the structure of someone coaching me. It seems so far so good.
Pro-Triathlete, David Thompson, from Saint Paul, finished in 13th place. His first time finishing out of the top ten in this race. There were 54 Pro men in the field, and more than 20 women. Largest pro field there ever? I think so. To see David's thoughts you can check his blog at: http://thompsontri.blogspot.com/
David puts up a pretty comedic race report through a computer animation called TTN (Thompson Tri News) that should be checked out.
There was a 19 seconds difference between first and third place for the Pro men. I would love to have seen that finish. The winner was Filip Osplay, with Matt Reed second, and last year's winner Cameron Dye in third.
Dan Hedgecock, an Elite Male out of Saint Paul, finished 4th in the Elite race. It was his first time at St. Anthony's. He works at Gear West Bike and Triathlon. Congratulations to Dan.
Here is a history of my times:
2008 St. Anthony's
Swim - 30:58 (1:53/100yds)
T1 - 3:38
Bike - 71:48 (20.8 MPH)
T2 - 3:42
Run - 52:54 (8:31 min/mile)
Total Time - 2:42:57
AG - 121 of 231
Overall - 1258 of 3351
2009 St. Anthony's - Bike Only - 70:43 (21.1 MPH)
2010 St. Anthony'sSwim - 29:36 (1:49/100yds)
T1 - 3:12
Bike - 75:10 (19.8 MPH)
T2 - 2:27
Run - 58:33 (9:22 min/mile)
Total Time - 2:48:56
AG - 156 of 287
Overall - 1264 of 3192
2011 St. Anthony's
Swim (shortened to 1km from 1.5km, no wetsuit) - 17:56 (1:48/100yds)
T1 (includes about 1/3 mile run from swim finish to T1) - 5:49
Bike - 70:44 (21.1MPH)
T2 - 2:45
Run - 55:04 (8:53 min/mile)
Total Time - 2:32:18
AG - 110 of 239
Overall - 980 of 3125
In 2010, I had not started jogging until Jan, after taking about 8 months off doing any running. Still biking, swimming, some water jogging, and strength. Having not really run for almost a year, I went knowing I was not going to really run the run. I swam hard, bike hard, and then jogged the run. I felt pretty good about the whole thing.
Coming into this year, I have been swimming a lot, and fairly hard, and biking a lot, and fairly hard. In fact, April 2011 was the most time I had put in on the bike since I started keeping track of my training in April 2007 (As a side note, my first season was 2006 and was 5 duathlons).
I did not have any real goals going into the race. I try not to for the first race of the year. I just hoped to go hard and get a feeling of where I am at. At this time of the year, what I am most curious about is where I am in terms of stressing my body. How will I react, physically, mentally, and emotionally transitioning from swim to bike and bike to run, and attempting to go at a race pace this early in the year.
The day of the race, the air temperature felt warm, but the wind was coming off the water and made it feel cooler. As I do for every race, I arrived early. As expected, it was a non-wetsuit race, the measured water temperature was 78.5. The unexpected announcement, the swim course was moved. Start and finish moved, and the entire thing was shortened from the standard 1.5km to 1km. The course moved north of the transition to a beach start and finish in an area with less waves. Apparently, a reef provided some protection from the waves. The usual swim course has a beach start, goes along a pier, turns north, comes back and finishes at the sea wall with a metal staircase as the finish. The fear was that the high winds, causing waves, would push swimmers into the seawall and then the waves would just make the swim very difficult. The new location had the swim closer to the shore and a beach start and finish. While waiting to start (I had about an hour and half plus wait for my start) the announcer stressed how they went over many options, including no swim, and this was what they felt was the best option. I agree, I would rather have shortened swim then no swim at all. Another hitch with the new swim location, is that the transition was now about a third of a mile run from the swim finish to the transition area. The run was on the cement bike/run path along the shoreline. The shorter swim, plus the longer run, added a new dynamic to the race.
I took a fairly non-aggressive position for the swim start, a few rows back and on the left side, the turn bouy being on the right. I felt it was a good position to start from to avoid the log jam at the turn. I think I made a good decision. The first turn was close to the start and it jammed up. I made a pretty clean, but wide turn. All-in-all the waves were not that bad, for most of the swim they were going left to right across my body. I have a decent abrasive, and a little painful, mark under my arm, near my armpit. I assume this was from left arm rubbing against my side as the waves pushed me on that side.
The swim went pretty good, the long run to T1 sucked, but it did not suck as bad as I thought. I thought it would be more painful and I would be more winded. Surprisingly, I was not. Once there I got in my bike stuff and took off on the bike.
I started out a little easy and built up. Took some fluids in and got comfortable. The course has a lot of direction changes, which is good when it is a windy day. It means that you are not spending too much time with headwind, as opposed to an out-and-back course where you might get a tailwind for half and a headwind for half. The course is mostly flat, there are no steep uphills, mostly inclines one would call "false flats".
The biggest irritation of the day was the number of people in my AG, clearly drafting. To top it all off, there was a guy on a brand new Trek Speed Concept who drafted off me for at 10-15 minutes coming into T2. I sped up and I slowed down, and he just stayed on my wheel. To top all that off, as he passed me going into the final stretch before T2, he thanked me for pulling him. What an a-hole. The most I could muster at the time was a, "Not cool". Interestingly enough, he got into T2 before me and left after me, and did not pass me on the run. After the turnaround, he was at least a good few minutes behind me. If you are going to cheat (draft), at least pass me on the run. Come on?! What was your cheating good for if you can't pass me on the run?
Anyway, the bike split was my fastest split on this course in my 4 attempts. Almost exactly the same as 2009, when there was no swim and I had fresh legs.
The run is flat, and it was hot and humid and my legs felt pretty tired. I could not turn them over like I so badly wanted to. I am guessing this is due to a lack of brick work and a lack of speed work. All-in-all I was pretty happy with my run, all things considered. The month of May will be speed work and brick work month..
I crossed the finish line pretty exhausted. I was overheating and thought I would vomit. Thankfully, I did not. I could not stomach much food in the tent after the race. About 45 minutes into the ride home I was able to stomach a large portion of pulled pork on garlic toast, with fries, at Sonny's BBQ. Yum.
I was very happy with how did in this race. I am "coaching" myself this year and I am a little nervous how things will go without the structure of someone coaching me. It seems so far so good.
Pro-Triathlete, David Thompson, from Saint Paul, finished in 13th place. His first time finishing out of the top ten in this race. There were 54 Pro men in the field, and more than 20 women. Largest pro field there ever? I think so. To see David's thoughts you can check his blog at: http://thompsontri.blogspot.com/
David puts up a pretty comedic race report through a computer animation called TTN (Thompson Tri News) that should be checked out.
There was a 19 seconds difference between first and third place for the Pro men. I would love to have seen that finish. The winner was Filip Osplay, with Matt Reed second, and last year's winner Cameron Dye in third.
Dan Hedgecock, an Elite Male out of Saint Paul, finished 4th in the Elite race. It was his first time at St. Anthony's. He works at Gear West Bike and Triathlon. Congratulations to Dan.
Here is a history of my times:
2008 St. Anthony's
Swim - 30:58 (1:53/100yds)
T1 - 3:38
Bike - 71:48 (20.8 MPH)
T2 - 3:42
Run - 52:54 (8:31 min/mile)
Total Time - 2:42:57
AG - 121 of 231
Overall - 1258 of 3351
2009 St. Anthony's - Bike Only - 70:43 (21.1 MPH)
2010 St. Anthony'sSwim - 29:36 (1:49/100yds)
T1 - 3:12
Bike - 75:10 (19.8 MPH)
T2 - 2:27
Run - 58:33 (9:22 min/mile)
Total Time - 2:48:56
AG - 156 of 287
Overall - 1264 of 3192
2011 St. Anthony's
Swim (shortened to 1km from 1.5km, no wetsuit) - 17:56 (1:48/100yds)
T1 (includes about 1/3 mile run from swim finish to T1) - 5:49
Bike - 70:44 (21.1MPH)
T2 - 2:45
Run - 55:04 (8:53 min/mile)
Total Time - 2:32:18
AG - 110 of 239
Overall - 980 of 3125
Tuesday, May 3, 2011
April 2011 Training Summary - 1 Million Yards (In Four Years)
In the next day or so I will post my race report for St. Anthony's Tri, which I did on Sunday May 1, and had a race I am very happy with.
This April had my highest number of hours on the bike, ever. I guess working at a training studio (OptumHealth Performance) when they have spin classes going on is paying off for me. Based on my bike split from St. Anthony's it appears to be paying off (more later). Even with all that biking, still only my 3rd highest April in terms of total hours.
I started swimming in April 2007, after a 15 year break. This April I crossed over a million yards, by my log book. In all of 2007 I swam about 45,000 yards. The yards really started to rack up after I started in Masters in Dec of '08.
This April I did about 15 minutes a strength training the whole month, some planks and squats and crunches.
Year-to-Year April Comparison
Totals and Averages Since April 2007
YTD 2011 and Totals Since April 2007
This April had my highest number of hours on the bike, ever. I guess working at a training studio (OptumHealth Performance) when they have spin classes going on is paying off for me. Based on my bike split from St. Anthony's it appears to be paying off (more later). Even with all that biking, still only my 3rd highest April in terms of total hours.
I started swimming in April 2007, after a 15 year break. This April I crossed over a million yards, by my log book. In all of 2007 I swam about 45,000 yards. The yards really started to rack up after I started in Masters in Dec of '08.
This April I did about 15 minutes a strength training the whole month, some planks and squats and crunches.
Year-to-Year April Comparison
Totals and Averages Since April 2007
YTD 2011 and Totals Since April 2007
Friday, April 1, 2011
March 2011 Triathlon Training Summary, plus Human Race 8K
I am a bit behind. Nearly two weeks ago I did the Human Race 8K in Saint Paul. It is an out and back course that starts a couple blocks east of St. Thomas and finishes in front of St. Thomas. It takes place almost entirely on Summit Ave, except for the section that goes around William and Mitchell. It was cool\cold and a little damp, by the end of the race it was sprinkling and starting to rain. I had tough time deciding between shorts and my long tights. I ended with the tights. I wore three layers, a tight Under Armor wicking shirt as the base layer, a long sleeve technical shirt, and my old Gear West t-shirt.
This would be my first road race, where I really went all out, in two years. The last time I did a road race all out was the 2009 Human Race 8K. At that race I had a average min/mile PR. In 2009, I did the 8K in 36:40 at 7:20 min/mile pace. Less than a month after that race is when I stopped running for 9 months due to my tibial stress fracture. The day I ran that race I felt pain in my left leg, continuing to think it was just shin splints that would go away.
Anyway, back to 2011. I felt pretty good, I had not goal, eventhough secretly I wanted to go under 40 minutes. I saw people from OHP and from Gear West, which helped get me going. Also, my friend Eric came out to do it with me. About 6 years ago, before I did triathlons and duathlons, Eric and I would do a bunch of 5Ks over the summer and he would always beat. No more. I have gotten a lot faster than him.
I went out pretty hard, and it hurt, it took about 2 miles to get into a good feeling grove. I had to remember to keep my hands turned up, so as not to drop my shoulders and to lean forward, keep the hips forward, so I could get more on my fore/mid foot. I think I did a good job form-wise. The good thing about this course is that it is mostly uphill on the way out and mostly downhill on the way back. I did not keep exact time of each mile, but I am willing to bet the first mile and the last mile were my two fastest.
In the end, my time was 38:49 which is a 7:49 min/mi. I am very happy with this time. Very happy.
On to the training summaries. Below are my totals for this March and previous Marches. The last week or so I have felt a little tired and blah during some of my workouts. Hopefully, that is not a continuing trend. I don't think it is, because I swam this morning and it felt pretty good. In addition, I did almost and hour of strength training, plus about 20 minutes on the elliptical trainer.
Total is a little lower than previous years, but that is ok. April I will need to ramp up a bit, mostly in terms of starting some speed work. If I have not mentioned it, I am not being coached this year, which is strange in terms of working out. Working at OHP has helped a lot, it allows me to get my bike workouts in consistently. I think without it I would have trouble getting enough bike in at an appropriate intensity.
So far this year, my weight has been slowly trending down. Hopefully, that continues.
I will break a million yards, since I started swimming in April 2007.
March 2011 Totals and Totals for Previous Marches
Totals and Averages Since 2007
2011 YTD and Totals Since 2007
This would be my first road race, where I really went all out, in two years. The last time I did a road race all out was the 2009 Human Race 8K. At that race I had a average min/mile PR. In 2009, I did the 8K in 36:40 at 7:20 min/mile pace. Less than a month after that race is when I stopped running for 9 months due to my tibial stress fracture. The day I ran that race I felt pain in my left leg, continuing to think it was just shin splints that would go away.
Anyway, back to 2011. I felt pretty good, I had not goal, eventhough secretly I wanted to go under 40 minutes. I saw people from OHP and from Gear West, which helped get me going. Also, my friend Eric came out to do it with me. About 6 years ago, before I did triathlons and duathlons, Eric and I would do a bunch of 5Ks over the summer and he would always beat. No more. I have gotten a lot faster than him.
I went out pretty hard, and it hurt, it took about 2 miles to get into a good feeling grove. I had to remember to keep my hands turned up, so as not to drop my shoulders and to lean forward, keep the hips forward, so I could get more on my fore/mid foot. I think I did a good job form-wise. The good thing about this course is that it is mostly uphill on the way out and mostly downhill on the way back. I did not keep exact time of each mile, but I am willing to bet the first mile and the last mile were my two fastest.
In the end, my time was 38:49 which is a 7:49 min/mi. I am very happy with this time. Very happy.
On to the training summaries. Below are my totals for this March and previous Marches. The last week or so I have felt a little tired and blah during some of my workouts. Hopefully, that is not a continuing trend. I don't think it is, because I swam this morning and it felt pretty good. In addition, I did almost and hour of strength training, plus about 20 minutes on the elliptical trainer.
Total is a little lower than previous years, but that is ok. April I will need to ramp up a bit, mostly in terms of starting some speed work. If I have not mentioned it, I am not being coached this year, which is strange in terms of working out. Working at OHP has helped a lot, it allows me to get my bike workouts in consistently. I think without it I would have trouble getting enough bike in at an appropriate intensity.
So far this year, my weight has been slowly trending down. Hopefully, that continues.
I will break a million yards, since I started swimming in April 2007.
March 2011 Totals and Totals for Previous Marches
Totals and Averages Since 2007
2011 YTD and Totals Since 2007
Saturday, March 5, 2011
Tuesday, March 1, 2011
Feb 2011 Triathlon Training Workout Summary Update
Below are my workout summaries for the month of February since 2007. YTD since 2007 and averages.
I had trouble all month getting into swimming. I just felt tired and it was hard to get going.
All my biking was done at OptumHealth Performance during the Monday Ride the Course Night, Wednesday Roadie Night, Saturday Spin Group, and the occasional Tues or Thurs spin class. I am working at those times, but I can usually get an hour or so in while I am at work.
I am doing my running according to how I feel. If I feel like running incline, which I am trying to do more of this year, I do that. If I want to run easy, I run easy. If I want to run fast, I run fast. I plan on doing that for the season. I need to do more incline work and build my running strength. I had trouble with running hills last year.
Coach Jonny J gave me some good running advice. Dan noticed I am dropping my left should when I run and Jonny recommended that I turn my hands up when I run and keep my elbows back, kind of pointed towards my back and this will stop my should from dropping. It has worked so far. The other recommendation is keeping to a cadence of 180. He recommened using a metronome. I have only done it once and it was really weird.
I am not going to hire a coach this year, so it will be interesting to see how things go this year. Money is the sole reason for "self coaching" this year. I am a little nervous, since I have been coach for the last 3 years and I worry that I will not be able to stick with it like I need to.
In addition to what I have below, I did 30 minutes on the elliptical and 1.2 hours of strength training.
February Comparisons
Since 2007 and Averages Since 2007
Year-to-Date 2010 and Since 2007
I had trouble all month getting into swimming. I just felt tired and it was hard to get going.
All my biking was done at OptumHealth Performance during the Monday Ride the Course Night, Wednesday Roadie Night, Saturday Spin Group, and the occasional Tues or Thurs spin class. I am working at those times, but I can usually get an hour or so in while I am at work.
I am doing my running according to how I feel. If I feel like running incline, which I am trying to do more of this year, I do that. If I want to run easy, I run easy. If I want to run fast, I run fast. I plan on doing that for the season. I need to do more incline work and build my running strength. I had trouble with running hills last year.
Coach Jonny J gave me some good running advice. Dan noticed I am dropping my left should when I run and Jonny recommended that I turn my hands up when I run and keep my elbows back, kind of pointed towards my back and this will stop my should from dropping. It has worked so far. The other recommendation is keeping to a cadence of 180. He recommened using a metronome. I have only done it once and it was really weird.
I am not going to hire a coach this year, so it will be interesting to see how things go this year. Money is the sole reason for "self coaching" this year. I am a little nervous, since I have been coach for the last 3 years and I worry that I will not be able to stick with it like I need to.
In addition to what I have below, I did 30 minutes on the elliptical and 1.2 hours of strength training.
February Comparisons
Since 2007 and Averages Since 2007
Year-to-Date 2010 and Since 2007
Subscribe to:
Posts (Atom)
