OS running results...work works
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Just finished up a series of four 5k races, which worked out great for testing fitness throughout the OS. Now, if only I could swim and bike...
Test Date Weight Distance Time Pace vDot
OS start (wk 1) 09/22 154 3.1 miles 17:28 5:38 58
Race #1 (wk 7) 11/07 156 3.1 miles 17:06 5:31 60
Race #2 (wk 9) 11/21 154 3.1 miles 16:27 5:18 62
Race #3 (wk 12) 12/12 153 3.1 miles 16:42 5:23 61
Race#4 (wk 15) 12/31 152 3.1 miles 16:22 5:17 63
Notes
- Not ideal because all but race #1 and #3 were on different courses, but it was a lot more fun racing! Race #2 and #4 were very similar courses though.
- Even for race #1 and #3, the conditions were worse for #3 (ice). Had to be slightly more cautious but still took a pretty good fall on the last turn and lost 3-5 seconds, so I was very happy to still see a 24s improvement!
- Finished 2nd in the series, 6 seconds back from the winner (damn fall for race #3!). All races were very, very close between me and the series winner, although there was this 15 year-old in two of the races who smoked us both. Finished 1st OA for #2.
- Key was consistent training despite snow and keeping my weight in check right when it started climbing up.
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Comments
Very good work and very fast times!
Do you mind sharing your running background? Eitherway this is a VERY impressive result due to your consistant hard work.
Awesome numbers. I can't even go that fast in my dreams.........
Thanks all. Committing myself to the race series made all the difference. I'm generally a stick-to-the plan type of guy and don't do many local 5k's or 10k's because I have some other workout scheduled on the weekend. My wife was even the one who signed me up this time. She's pregnant and still wanted to participate, so I had no excuse!
The experience was a good lesson in being flexible and motivation. Once signed up, it took the pressure off modifying my weekly schedule to accommodate the races; I had no other option! Then, the races themselves really made me dig deep and give it everything. Yes I had fast times and placed well, but there were no prizes or anything like that (low-budget races). Just being out there with others pushing themselves hard made the difference. And after each race you knew there was another opportunity looming in 2 or 3 weeks to improve upon your time, something that stayed in your mind during the weekly workouts between.
I found something that worked for ME, but wanted to share the experience in case others are looking for motivation or ways to spice up their training. Of course, without deviating too much from what RnP prescribe! The short 5k's complemented the OS work well in this case. I ditched a 10k option for the series and used the races as my run tests, even if they were a week or two off from when they were scheduled.
@Al: you're right about the bike, so I hope to see the improvements there when I get out of the pain cave and onto the road! I may even search for a time trial series or try to schedule 4 or so shorter road races of similar distances 2-3 weeks apart to simulate a series before jumping into race-specific training for IM WI. Would love to try to mimic my experience from the running series.
@Matt: in terms of background, I would consider myself a runner-turned-triathlete. Always ran to stay in shape, but then did some 5k's and 10k's post-college (~7 years ago), caught the marathon bug and did that for a few years, then jumped into triathlon about 3 years ago.