Tag: running (page 1 of 2)

Racing a Half Marathon with Power: What I learned

A little less than two weeks ago I raced my first stand alone half marathon. The first time I had raced 13.1 miles without first swimming and cycling beforehand. There was a lot I learned both during that race, as well as in the lead up to that race. The majority of that came from my first training block based solely on running power. Here’s what I learned:

1. Most people run at a more variable power than you think

This one surprised me. In the transition from basing my tri air on pace to passing it on power I learned a lot about holding consistent power over different terrain. I knew I needed to back off on the uphill and push it on the down hills to keep the same power. What I didn’t realize is how variable most people are when it comes to power.

I train on fairly flat terrain here in Eastern North Carolina. My race was more towards the central part of the state and was described as “rolling.” At one point a man I was running along side simply looked over at me and said “up and down, up and down!” I noticed so much in this race how, when I would hold a steady power over the hills, so many people would pass me going up, and then I would pass them right back going down. And I was towards the front of the race where you would expect the more experienced pacers to be.

2. Consistent Effort is King

The focus on consistent power is all about effort. A variable effort wears you down more. Cyclists and triathletes who train with power on the bike probably have heard of the metric called “Variability Index” or VI. The VI tells you how variable your effort is. So if the workout is multiple 400m repeats, it will be highly variable. If it is 90 minutes at Tempo, it will be less variable.

In a race situation, keeping a consistent effort allows you to have more gas in the tank at the end. This race was probably my best paced race ever. At the 5 mile mark I picked up the pace (power) slightly and then again at the 10 mile mark. That last 5k was focused on a consistent uptick in pace ever mile or half mile. That last half mile was all uphill until the final .1 where I gunned it to the finish. I am not sure how many people I passed in that final 5k, but It felt good to finish with a strong kick and not have anything left in the tank when I crossed that line!

3. Run Downhill!

I mentioned this before, but taking it easy on the downhill makes no sense. It is harder on your quads. You spend energy braking yourself. You miss the advantage gravity give you!

I stated before that I passed so many people on the down hill. If you look at my power file, I also never got up to my goal power on those down hills either. I simply opened my stride and let gravity do it’s thing. Next time you are in a race, Run down the hills!

4. Train top end speed

This was more from the lead up to the event, but I spent a lot of time working on my top end speed. Speed drills, VO2max drills, miles repeats, you name it, I did it. These all are at the opposite end of the effort spectrum from where I was racing, but they improved my economy. The better your efficiency, the faster you run. Which leads me to my last point:

5. You’re faster than you think you are

This was eye-opening to me. I finished with an average pace of right around 7:30/mile. With that as an average for 13.1 miles that just blew my mind. I had paced shorter legs of a triathlon much slower than that before. I’m sure part of it was the top end speed work I did, but I believe part of it was the mental disconnect between power and pace. I had tri and without ever looking at pace. I raced without ever looking at my pace. I just held the watts because I knew I could. In the end, I was faster than I had ever run for such a long distance.

I think some of us, my self included obviously, keep a mental tab on how fast we are going and when it reaches a certain point our brains tell us to slow down for fear of imploding. This is really discussed in detail in Matt Fitzgerald’s book “How Bad Do You Want It?” There is a huge mental side to suffering during a race. When I took my mind off the speed numbers and put them on a power number, suddenly holding that pace felt easier. It allowed me to dig deeper and unleash more of my potential.

Going into this next season I am looking forward to training with power and I’ll keep sharing the lessons I learn along the way. If you don’t want to miss any of them, make sure you sign up to get my posts sent directly to your email! You’ll also get a FREE 5k or sprint triathlon training plan, and you’ll be the first to get my new Half Marathon POWER training plan!

Running with Power: A Crash Course

I’ve been running with a power meter for several months now. My first impressions were great, but I never went “all in” on training with it… until now.

It’s “off season” which means taking a break from the normal  structure of training, but not from exercise all together. I did take a bit of a break, but a Thanksgiving day Half Marathon is calling my name! For 6 weeks I thought it would be a good idea to train with running power alone and not even look at pace on my training runs. I’ll let you know how it goes after Thanksgiving, but for now, let’s get a bit of a crash course on training with running power.

1. Running Power is not measured same as Cycling Power

This is the first thing you need to understand. Cycling power is now a very mature technology. Almost all power meters for cycling measure direct force (the amount of force you are directly putting into the pedals/crank/rear hub). A Running power meter, however, is a different animal. Most running power meters measure movement or force in a 3 dimensional plane. In other words, not all of your running power is used to propel yourself forward. Side-to-side, up-and-down, and forward motion all add to running power.

This can help us see that as our pace goes down but we go up a hill, there is less forward progress, but we can still measure our work consistently (see next point).  It also tells us that as we bounce or wobble we are using power but not going any faster (see third point!)

2. Running with Power keeps your effort consistent

Many times we get a workout that prescribes running at X pace for X minutes. That is great, but what about going over a hill? What if the course we are running is rolling? Our effort going up the hill will need to increase to keep the same pace, and it will decrease when we are going down the other side. Multiply that by numerous hills on course and you many be spending half the prescribed amount of time in the prescribed zone.

Running power can help us stay on track when we are going over hills. Slow down going up and speed up going down. Too many people slow down running down hill and that only is wasting energy, fighting gravity, and trashing your quads!

3. Running with Power puts more emphasis on form

Form is so vitally important. The goal of a triathlon is not to get from point A to point B as fast as possible. It is to get from point A to point B as efficiently as possible. Efficiency not only makes you faster, but it also helps you go further, faster. As a race progresses, running form usually goes out the window. This is true in straight running races too!

My first run with a power meter opened my eyes to this more than ever before! The longer the run was, the slower I got and the more watts I was putting out. Both bad things!

One workout I found online was a form run where you hold a set wattage and try to up the pace through weeks in form. Something you couldn’t quantitatively measure before without a power meter!

So that is a simple explanation of running with power. A crash course if you will. Obviously pace and great rate are still very important metrics, and running power is still in it’s infancy, but it is a game changer for sure! I’ll be running solely off power until Thanksgiving, and I’ll pace my Half Marathon solely on power. Stay tuned for the results and my thoughts along the way!

If you like what you are reading, why not subscribe? I promise I won’t spam you, but you’ll get my future posts in your inbox and you’ll get access to a free 6 week 5k training plan, and a free sprint triathlon training plan! So sign up now!

Running Power Meters… First Impression

Being on the bleeding edge is exciting. But you can also get cut deep (hints the “bleeding” part). Power meters were once bleeding edge technology, but today they are common sights. Ask experienced cyclist or triathlete the best upgrade they can make, and they will (should) tell you to get a power meter (If you don’t already have one). But running power meters? That’s bleeding edge!

There really are only a few names in the game right now as it comes to running power meters. The big name is Stryd, now on their second gen unit. The other is RPM2. A few others are out there, but they are more fringe and aren’t specifically power meters like Lumo run and SHFT. The biggest question hanging over running power meters is, are they worth it? Continue reading

Race Report- Bridge to Pier Triathlon

Your first triathlon will always hold a special place in your heart. Somehow, we feel a special connection to the place we first cut our teeth in the sport. The first time we put Swim, Bike, Run together in a single event. For me, that was on Oak Island, NC at the Bridge to Pier Triathlon.

I had this event marked on my calendar this year, but through a series of random events had decided not to register. Then, the monday before the race, I get an email telling me this was going to be the final year for the event. “I have got to do this” I told my wife. So… We did. I signed up at 7:30am on thursday, 30 minutes before online registration closed. At 4:30am Saturday, with the car loaded down with food and toys for the family (oh… and my triathlon stuff too lol) we started the 2+ hour drive to the race.

Pre Race

We got a nice view of the sunrise over the lovely North Carolina farmland. I ran over an opossum trying to cross the road. We made 2 potty breaks… 1 along the side of the road, and our 2 year old didn’t go back to sleep at all in the car. But we got there with plenty of time for the family to change out of their PJ’s and for me to pick up my race packet and set up in transition.

I figured out pretty quickly why this was the last year of the race. less than 100 people were in transition. A big thanks to Jones Racing Company for not canceling the race. I hope they didn’t lose money on it. On the flip side, my whole rack in Transition was first timers. Something I love about the sport and this race in particular. I shared some encouragement and got all my stuff in order. They announce that the official water temp was 76 degrees… Wetsuit legal! This would be my first race with a wetsuit, and only my 2nd swim in one!

Swim- 1/3 mile 12:16

The swim was rather choppy. Being in the ocean I had expected as much, but it seemed a little more so than usual. I was in the first wave with about 12 or 14 other guys. Going out to the buoy was rough! Once I made the tun I couldn’t see the sight buoy over the waves, and it didn’t help that our swim caps were red and the sight buoy was orange! I had to strategically time my sighting so I was at the top of a wave to get a good sight on the buoy. As is normal for me, I couldn’t swim straight and had to swim most of the course alone. I made decent time though, and I even think the course was marked a little long. My time 3 years ago for my first tri ever I did was 10 minutes. I know I’m a better swimmer now, so that would be why my swim was over 2 minutes slower.

The other obstacle was the rocks right along the edge of the water. I got out way off the mark from the flags they put down, so the rocks hadn’t been cleared. I still ran as much as I could to get to the timing mat up the road about 100 yards or so.

T1- 1:15

Another 50 yards from the timing mat and I was in Transition. It’s a little weird that they put the mat for Swim end and run start so far outside of transition. That would explain the long T1. I was very pleased with how fast I got my wetsuit off. For my first wetsuit race, I was thrilled actually!

Bike- 16.25 miles- 43:13

cycling has always been my strength! since I’m in the middle of building towards the Half-Iron distance, I didn’t quite have the short course speed I wanted, but I rode at about 95% of my FTP as much as I could. That high-end sustained power just wasn’t there. Still, I biked down about 3 guys in front of me and was the 5th guy off the bike. (Once you count the other waves, I was the 6th fastest bike split of the day). I was thrilled with that again.

I had some tought mental issues at the start of the bike when my power wouldn’t come up, but I eventually got it there and by the time we crossed the bridge again I had passed the only guy I knew  would be competitive in my age group. I knew he was a decent swimmer and a poor biker, so I planned to catch up and put as much time as I could into him on the bike. I got about 2 minutes on him, but I also knew I couldn’t match his run.

T2- 0:57

Not much to say about my transition. Again, this is pretty slow for me for a T2 time since the run start timing mat was a good 50 yards up the road.

Run- 4 Miles- 29:02

Like I said, I didn’t have the short course speed. and I hadn’t done a brick since my last race in late April. So my run suffered. I struggled to hold 8:00 and had horrible side stitches. A mile in a started to feel better, and 1.5 miles in I got passed by the guy in my age group. Right before that, as I saw the guys up the road and started to feel better I had a thought of running them down, but that all faded. I did my best and held on for 9th place overall! I’ll take a top 10 when I can get it!

Wrap-up- 1:26:40

I love this race. It may be because it is the place of my first race, but they just do sch a great job making it family friendly and encouraging first timers. I thought my 4:30am wake up and 48 hour prep time was spontaneous (I am not spontaneous at all!) but there was a guy there who woke up at 2am and decided to race and made the drive from even further than me that morning for his first triathlon ever! They really went out of their way to encourage him. It was awesome!

Some takeaways for me personally is- Run more! I know your bike pacing is key to a good run, but I really havn’t pout the speed work in that I need, even for a 13.1. Also, my open water swims need help. I should put more time into that.

A big thanks to Trisports for keeping my kitted and equipped. I also felt great in my Brooks shoes and a HotShot before the race kept me cramp free even with red-lining the whole race! Of course, Honey Stinger filed me race from start to finish.

Next on the schedule is hopefully an olympic sometime in August and then it’s off to the OBX tri for the Half-Iron Distance!

What’s your next race?

Eagle 5k Race Report

I feel a little silly writing a race report for this race since it’s going to take me longer to post this than it did to run the race, but I’m really excited about this race.

The Eagle 5k was a local race to support none of our local schools. It wasn’t a big deal. The timing was done on the school administrators phone (with some fancy app I’m going to have to find out more info on…). The serious competition was the school’s own cross country team. But… I set a PR!

I’ve known for a while that I’m capable of breaking the 20 minute mark in the 5k, I just have never been able to do it on race day. Continue reading

A Single Sport Focus

The sport of triathlon is really made up on three different sports: swimming, cycling, and running. I know… shocker! When it comes to race day, being a single sport athlete won’t cut it. i remind myself that every race as I’m a behind the fast swimmers out of the water, or when the runners are pulling away from me on the first leg of a Duathlon. We’re triathletes, so we balance all three sports in training like we do on race day. But, there is something to be said for a single sport focus. Whether this be for a specific block of training or working on a weakness, it may be time to hone in on one sport for some time. Continue reading

Free 6 Week Triathlon Training Plan

Earlier this week I wrote about 3 ways to jumpstart your fitness for the new triathlon season. Well, here’s a 4th.

Today I’m releasing a FREE 6 Week training plan to get you ready for your first (or next) triathlon. The plan is primarily focused on those training for a Sprint Triathlon, but it will work just as well for the 6 weeks leading up to your next sprint before diving into some intermediate or long course racing.

In this plan I use all the same philosophies I use in my coaching and especially the 3 main workouts for time crunched triathletes. This is a great resource for you as you dive back into training or if you are just getting started. I hope you find this plan useful and that it helps you learn from my mistakes!

 

So get your FREE 6 Week Triathlon Training Plan!

Review- Balega socks

Socks… not something many triathletes spend time thinking about unless it’s under the topic of transition time. Usually the thought is either to wear socks or not to wear socks, and not usually which socks to wear. As must long distance runner know, and triathletes making the jump to long distance find out quickly, your socks matter. That thin layer of fabric separating your shoes and your feet can make or break a long run.

That is where Balega steps in. I’ve been running in these socks since Balega sent me a couple pairs to try out 2 months ago, and honestly… I haven’t even noticed them. And that’s a good thing. A good pair of socks need to disappear when you put them on. And that’s what these socks do! Continue reading

Winter Running Basics

It’s winter here in the northern hemisphere, and that means one of two things: either you are out running in less than ideal conditions, or your are on a treadmill. (or not at all… but that would be 3 things). Most of us don’t like treadmills, and since there is not the plethora of apps to make it as enjoyable as indoor cycling (although Zwift is changing that!!!) most of us are more inclined to brave the elements for our runs than we are for our bike rides. So here is my beginner’s guide to winter running! Continue reading

2017 Sponsor: Brooks Running

As the 2017 season begins, It’s time to start making the announcements about certain new (and returning) sponsors! The first one, I am super excited to have come on board to support my racing this year, and that is Brooks Running!

I get to be a part of the Brooks Pro program this year, so I’ll do my running in the Wonderful Brooks shoes! I’ve been in the Launch 3 since late September and I’ve been loving it. I’m not sure whether I’ll try out some other models or not, but the bit I’ve seen of their line up, I’m sure any of them would be a great!

Continue reading

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