Today I did a workout commonly known as "Cold Start". This is when you do a workout without an adequate warm up. The more you race, the chances are greater you will over sleep you alarm one time in your race career. Or you may misread your start time(this happens all the time in the even the NYC tri, a very well run event). Or maybe you got stuck in traffic. Any way you can show up late for a race. This is training for it.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
Saturday, July 30, 2011
Thursday, July 28, 2011
Only if you want results from your workout
How long have you been going to the gym? How much do you spend every month? The gyms around here range from $9.99/month to $220/month for a good gym with a pool. I paid about $120 for P90X and $120/month for my Shakeology. I do a hybrid workout of P90X, triathlon Training and Crossfit. I know that everybody in most of those groups has one gripe or another about that.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
Wednesday, July 27, 2011
Today is a day for Change
Today choose to change the way you eat. Try some new vegetable like Daikon Radish, Baby Zucchini, or Radicchio.
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Monday, July 25, 2011
Until you commit...
Life can push you around and make you feel more than a little crazy. Often our fitness and our health can fall by the wayside. It is up to you and only YOU to make the decision to stick with your plan.
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Tuesday, July 19, 2011
Confessions of a Sugar Addict.
I know you think that when you are healthy that you spend your whole life focusing on being healthy. I was lucky for the most part. I had discipline if you count the 80/20 Rule. 80% of the time I was focused, 20% of the time I was a schlub. I would eat scones, candy, and muffins whenever I wanted, justifying it with leading an otherwise healthy lifestyle.
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
Monday, July 18, 2011
Million mile Mondays
Lets start the movement. Million Mile Mondays: 200,000 runners to run 5 miles. 50,000 cyclists to bike 20 miles. Or 10,000 cyclists to bike 100 miles. Use your Garmin to measure and upload to Map My Ride or Map My Run.
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Wednesday, March 9, 2011
What have your shoes done for you lately?
What have your shoes done for you lately?.
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
Tuesday, March 8, 2011
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
i hope you all know about Team WE Sports. You should check them out at www.teamwesports.com. It is a Women's Multi Sport Team. I coach the run program and my wife, a former Cat 2 bike racer, coaches the bike. With the help of Terry Kerrigan of Aperion for Life, coach to an international triathlon champion, we have established a great coaching program that is inclusive and has a strong community of athletes.
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
Wednesday, December 15, 2010
Is it Next Season Yet?
When Does Next Season Begin?
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A few words about the transition phase of training.
You may know what it feels like as you cross the finish line of the last race of the season. The exhilaration of a race trained for and run, the feeling of a job well done, the feeling of achieving a goal, and eventually the feeling of “what now?”. A coach will put an athlete through different phases and modes of exercise to keep them healthy, injury free and fit. This allows athletes to achieve an optimal level of fitness on race day. Remember: You cannot be “race ready” all the time. This can certainly lead to injury or worse- Burn out.
For some the end of triathlon season is a good time to do a few running races, race cyclo-cross, do some mountain biking, or focus your training for a long event like a marathon or century bike ride. Others are happy to check triathlon off of their Bucket List and never swim another lap, never touch a bike again. For those who caught the triathlon bug there is the desire to start training for next season. Here is where I try to tap the brakes a little.
It is great to think about next season when the weather starts to turn colder (How am I going to train in the cold?) and the last season is still fresh in our minds. For some races the registration opens in Nov or Dec and the excitement begins for next season. You will want to go jump in the pool and start your early season base training but now is the time for less structured fun. Get your skis out, take a kickboxing class, do some weight training or hit the trails for a run or mountain bike. Definitely make contact with your friends and family again. Take a mental breather from triathlon, it can be all consuming.
As you transition from one triathlon season to the next remember to address any pains that may have caused missed workout days. If not addressed they will surely come back to visit during next season. Go to a doctor for any pains that have not gone away. Spend a little extra time strengthening your muscles for the rigors of the next season of training, seek out a personal trainer or a coach for guidance on proper strength training. Use strength training to enhance movement patterns don’t just pick a machine in the gym because you like how it looks. Find a friend to work out with who knows their way around the weight room a little better than you.
Take some time at the end of the season to remember who you are. Although we may call ourselves triathletes, cyclists or runners, it is not all that we are. We are sisters, brothers, husbands, wives, parents, and children. Take the time between seasons to be there for your support crew. I can tell you from experience: Crossing the finish line and having someone there is more fun than finishing without it, regardless of the event.
Go have some fun for a month or so, only think about triathlon as you sign up for next season’s races. If you want to do a race during the off season then go ahead. if you wake up on race morning and you don’t feel like racing in the cold, then pull the sheets back over your head and go back to sleep, this is supposed to be fun after all.
Coach Andy.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A few words about the transition phase of training.
You may know what it feels like as you cross the finish line of the last race of the season. The exhilaration of a race trained for and run, the feeling of a job well done, the feeling of achieving a goal, and eventually the feeling of “what now?”. A coach will put an athlete through different phases and modes of exercise to keep them healthy, injury free and fit. This allows athletes to achieve an optimal level of fitness on race day. Remember: You cannot be “race ready” all the time. This can certainly lead to injury or worse- Burn out.
For some the end of triathlon season is a good time to do a few running races, race cyclo-cross, do some mountain biking, or focus your training for a long event like a marathon or century bike ride. Others are happy to check triathlon off of their Bucket List and never swim another lap, never touch a bike again. For those who caught the triathlon bug there is the desire to start training for next season. Here is where I try to tap the brakes a little.
It is great to think about next season when the weather starts to turn colder (How am I going to train in the cold?) and the last season is still fresh in our minds. For some races the registration opens in Nov or Dec and the excitement begins for next season. You will want to go jump in the pool and start your early season base training but now is the time for less structured fun. Get your skis out, take a kickboxing class, do some weight training or hit the trails for a run or mountain bike. Definitely make contact with your friends and family again. Take a mental breather from triathlon, it can be all consuming.
As you transition from one triathlon season to the next remember to address any pains that may have caused missed workout days. If not addressed they will surely come back to visit during next season. Go to a doctor for any pains that have not gone away. Spend a little extra time strengthening your muscles for the rigors of the next season of training, seek out a personal trainer or a coach for guidance on proper strength training. Use strength training to enhance movement patterns don’t just pick a machine in the gym because you like how it looks. Find a friend to work out with who knows their way around the weight room a little better than you.
Take some time at the end of the season to remember who you are. Although we may call ourselves triathletes, cyclists or runners, it is not all that we are. We are sisters, brothers, husbands, wives, parents, and children. Take the time between seasons to be there for your support crew. I can tell you from experience: Crossing the finish line and having someone there is more fun than finishing without it, regardless of the event.
Go have some fun for a month or so, only think about triathlon as you sign up for next season’s races. If you want to do a race during the off season then go ahead. if you wake up on race morning and you don’t feel like racing in the cold, then pull the sheets back over your head and go back to sleep, this is supposed to be fun after all.
Coach Andy.
Wednesday, November 24, 2010
River Run 15K Race Report
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
It was COLD on Sun Nov 21. 36F by my thermometer. I had had a rough week but felt ready for a 15K, a distance I like. A 15K is a tough distance in the best of circumstances, longer than a 10K(obviously), harder than three 5Ks, and not a round number like a 10miler. But still short enough to carry my fitness from my last race, a half marathon, over to this race. It would work normally, this day was not normal.
I felt a mostly ready as long I was able to warm up well. With some “help” from my GPS, an error or 2 on my part and going to the wrong entrance of the park we were supposed to run in, we showed up to register and race about 20 min before the start of the race, not enough time to warm up properly. I registered and began some resemblance of a warm up - hurried stretching, some fast leg drills, and rushing out of my warm clothes. A few minutes later the gun went off.
I felt surprisingly good in the opening 2 miles of the race. I hit a wall abut mile 2.5 and felt like there was junk in my legs and chest. Whoa! it was way too soon to feel like this.
Since I had a goal of <1 hour I knew feeling like this so soon was a bad sign but when the clock read 19:37 for the first 5K I knew my goal was still manageable. I had to push to stay ahead of my time and use some will power to make my legs move fast. I focused on lifting my feet quickly and staying relaxed in my upper body, I could feel my feet collapsing in (pronating) when I was not focused on lifting my feet and keeping my cadence high, a sign of fatigue.
I passed the lead runner going the other way at the 5 mile marker, he was crossing the 10K mark and I saw that the clock read 33:30, that meant all I had to do was run 1.2 miles in 6:30 and I would still be on schedule. I crossed the 10K mark at 40:52 and that was a major struggle, I could not believe I still had 5K to go. It was better than having 10K to go.
I tried to make it to mile 7 without stopping but it did not work. I walked the water station at the 7 mile marker and vowed to run to mile 8, again it was hurting too bad and my form was bad so I had to stop and walk to avoid injury. Fortunately there were markers every .1 miles on the pathway so I had short goals to keep me going.
I rallied at mile 8.5 to run the last .8 miles without stopping (I have to look good crossing the finish line). I finished (finally) in 1:03:24, officially.(4th in Age Group, 23rd over all, 22/132 gender) I know that by most standards that is fast, a 6:48/mile average, but I know I am capable of faster.
The message here is modestly simple - When the coach says take the day before the race off of your feet, that is what they mean. When you are feeling tired at the beginning of the race, you will probably feel worse at the end.
On the up side - I have not had a “bad race” in a few years, so you could argue that I was due. Now I will not need a bad race for a few more years.
Go out and enjoy a Turkey Trot Thanksgiving day. Then go home and eat a nice dinner with your family, play a little back yard football, jump in the leaves with your children or grandchildren, and try some small slices of dessert. Enjoy yourself and give thanks for being able to Run, Swim, Bike, walk and be generally active.
-Andy
P.S. My wife Emma (team manager for Team WE Sports) also ran the 15K, her first at that distance and she did and amazing job. She averaged an 8:30/mile pace using a 9/1 run/walk ratio. 1:19:37 official time. Way to go Emma! Her next race is the Rock n Roll Half Marathon in Las Vegas, Dec 5th. She will do great.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
It was COLD on Sun Nov 21. 36F by my thermometer. I had had a rough week but felt ready for a 15K, a distance I like. A 15K is a tough distance in the best of circumstances, longer than a 10K(obviously), harder than three 5Ks, and not a round number like a 10miler. But still short enough to carry my fitness from my last race, a half marathon, over to this race. It would work normally, this day was not normal.
I felt a mostly ready as long I was able to warm up well. With some “help” from my GPS, an error or 2 on my part and going to the wrong entrance of the park we were supposed to run in, we showed up to register and race about 20 min before the start of the race, not enough time to warm up properly. I registered and began some resemblance of a warm up - hurried stretching, some fast leg drills, and rushing out of my warm clothes. A few minutes later the gun went off.
I felt surprisingly good in the opening 2 miles of the race. I hit a wall abut mile 2.5 and felt like there was junk in my legs and chest. Whoa! it was way too soon to feel like this.
Since I had a goal of <1 hour I knew feeling like this so soon was a bad sign but when the clock read 19:37 for the first 5K I knew my goal was still manageable. I had to push to stay ahead of my time and use some will power to make my legs move fast. I focused on lifting my feet quickly and staying relaxed in my upper body, I could feel my feet collapsing in (pronating) when I was not focused on lifting my feet and keeping my cadence high, a sign of fatigue.
I passed the lead runner going the other way at the 5 mile marker, he was crossing the 10K mark and I saw that the clock read 33:30, that meant all I had to do was run 1.2 miles in 6:30 and I would still be on schedule. I crossed the 10K mark at 40:52 and that was a major struggle, I could not believe I still had 5K to go. It was better than having 10K to go.
I tried to make it to mile 7 without stopping but it did not work. I walked the water station at the 7 mile marker and vowed to run to mile 8, again it was hurting too bad and my form was bad so I had to stop and walk to avoid injury. Fortunately there were markers every .1 miles on the pathway so I had short goals to keep me going.
I rallied at mile 8.5 to run the last .8 miles without stopping (I have to look good crossing the finish line). I finished (finally) in 1:03:24, officially.(4th in Age Group, 23rd over all, 22/132 gender) I know that by most standards that is fast, a 6:48/mile average, but I know I am capable of faster.
The message here is modestly simple - When the coach says take the day before the race off of your feet, that is what they mean. When you are feeling tired at the beginning of the race, you will probably feel worse at the end.
On the up side - I have not had a “bad race” in a few years, so you could argue that I was due. Now I will not need a bad race for a few more years.
Go out and enjoy a Turkey Trot Thanksgiving day. Then go home and eat a nice dinner with your family, play a little back yard football, jump in the leaves with your children or grandchildren, and try some small slices of dessert. Enjoy yourself and give thanks for being able to Run, Swim, Bike, walk and be generally active.
-Andy
P.S. My wife Emma (team manager for Team WE Sports) also ran the 15K, her first at that distance and she did and amazing job. She averaged an 8:30/mile pace using a 9/1 run/walk ratio. 1:19:37 official time. Way to go Emma! Her next race is the Rock n Roll Half Marathon in Las Vegas, Dec 5th. She will do great.
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