Tag Archives: 5k

IMMT 2016 Training Update – April 11th 2016

Training has been moving along pretty quickly this season. Hard to believe I have already completed 10 weeks of solid training in prepping for Ironman Mont-Tremblant in August. I have been slacking a bit on the blogging front and it has been around 6 weeks since my last training update post.  I have been really busy at work as well as training. It is a constant cycle of Sleep, eat, train, work, train, eat, and sleep.

TPPMC_20160411

Overall training has been consistently progressing in an upwards fashion. Fatigue has been following along slightly above my CTL(Chronic Training Load) with no major spikes. My Friday recovery days have helped keep fatigue levels in check and my longer rides and runs on the weekend haven’t been more than 3 and 1:45 hours, respectively.

Looking at HRV(Heart Rate Variability) in the chart below, you can see that things have been progressing in an upward direction since the end of February. I have had a few sporadic low readings , but nothing compared to February. Despite the couple low data points, most readings have been in the 80’s with an occasional 90+ reading . HRV-wise, things are on the up-and-up.

iTHleteHRV_TimelineApril2016
iThlete HRV Timeline for Feb to April 2016

Performance Testing

My coach had recommended doing a 5k sometime in March and the St. Pat’s West End 5k in Allentown came up on March 20th. The course was also pretty flat, so it made for a good place to test my current run fitness. It was a pretty cool morning which was a little rough on my lungs that day. There was also a fair amount of people I knew in the race which would help fuel the competitive juices a bit too.

St. Pat's West End 5k Run
Click the image to see more St. Pat’s West End 5k Run pictures… Courtesy of John R. Hofmann Sr.

I started off a bit faster than I probably should of with ~6:48/mi pace. Although the first 1/4 mile was downhill. I was basically holding on for the next two miles, despite my lungs screaming for mercy. When I crossed the finish line my Garmin said 22:24, but the official race time stated 22:45. I was a little disappointed with the race time difference and I was not sure how they got such a different time than I did. There were some discrepancies on the course and they were scurrying at the last minute to fix things. Regardless, the slower time was still a PR for me by 1 second off my previous 5k PR back in 2013 and I finished 6th in my age group. So I can’t complain too much. And, of course, I now had a good test to setup my heart race and pace zones for my upcoming training.

I also tried to perform an FTP test on the trainer later that week, which was probably not the brightest idea. It was a total pain-fest since my legs were still sore from the 5k earlier that week, but I managed to squeak out a 1 watt improvement over my last FTP test. LOL! I really think I would have destroyed my previous FTP if I had fresher legs, but I was shocked I even improved 1 watt given the state of fatigue I was in. As you can see below, I just kind of lost it at about 15 minutes into the test

I really think I would have destroyed my previous FTP if I had fresher legs, but I was shocked I even improved 1 watt given the state of fatigue I was in. As you can see below, I just kind of lost it at about 15 minutes into the 20-minute test period but managed to recover and finish out the test without incurring a loss. Oh well, next time!

TrainerRoad 20-min FTP Test - March 23rd
TrainerRoad 20-min FTP Test – March 23rd

Swimming Improvements

Swimming is such an interesting beast. It was always the weakest leg for me since I only learned to swim (well properly with my head under water) back in 2008. I always seem to hover around 2:00/100m while swimming in the pool, but when I open water swim I am usually around 1:50/100m. I figured this was mostly due to my wetsuit and not having to make turns since I still can’t do a flip turn.

My coach, Todd Wiley, mentioned about taking some Go-Pro video of myself swimming in the pool and he would take a look at my form. I think it was a pretty easy assessment for him since he quickly got back to me indicating that I was pushing my arm towards the bottom of the pool on my catch instead of back(See image below) and my legs were too low. He sent me a couple articles and videos demonstrating what I should be doing and I eagerly watched them.

Swim Pushing down on the Catch
Swim Pushing down on the Catch

I started focusing entirely on my catch and making sure I was pushing back instead of down. This included keeping my elbow high and using my forearm and my hand to push the water back. It was almost and immediate improvement! Now my lap times in the pool are now consistently around my open water pace times. This has been a huge improvement and I am now thinking that another IM Swim PR time could be realized this season. I am eager to get out in some open water and see how this translates with a wetsuit and not having to make turns every 25m.

I also think, but not totally sure, that my legs are higher now since I am going faster with the proper catch position. I will have take some more video to get a before-and-after comparison.

Amrita Ambassador 2016

I will be serving as an Amrita Ambassador again for 2016. As you may know, Amrita bars are my go-to nutrition in races, training, and pretty much every day. They are full of powerful nutrients that keep me energized without polluting my body without a bunch of toxic chemicals.  They are plant-based, gluten-free, allergy-free, soy-free, dairy-free and they are REALLY good too!

Amrita Ambassador 2016
Amrita Ambassador 2016

If you would like to try them or order some, please go to Amrita Health Foods and enter the coupon code “britri16” at checkout to get 15% off.

What’s Coming Up?

Now that we are moving into race season, I have a few things coming soon. At the end of April will be the St. Luke’s Half Marathon which is always a fun local event. Although not real fun when you get a stomach bug the morning of the race like I did last year. I am hoping to get a PR time there since I challenged one of my co-workers to get some competition going.

In May, I will be racing in the French Creek Olympic Triathlon for the first time. Another local event which will be my first triathlon tune-up event. Knowing the French Creek area, it should be a rather hilly event for sure.

In June, I’ll be racing at Ironman 70.3 Syracuse also for the first time. That should be a good indicator of my fitness prior to Ironman Mont-Tremblant in August. I am expecting similar terrain so it should be a good test. Should be a fun season!

That’s all for now…thanks for reading!

 

2013 Runner’s World Half Marathon & Festival Hat Trick

20131023-073501.jpg

There was a little bit of a void after coming off of my first Ironman with nothing new to train for. I heard about the Runner’s World Half Marathon & Festival that was coming up in mid-October which had a 5k and 10k on Saturday and a half-marathon on Sunday. They also had the “Hat Trick” which allowed you to compete in all 3 events. This sounded like a pretty unique test of speed and endurance and the timing seemed pretty good as well, so I signed up. It definitely put me back at ease to have some other event to look forward to. The event is also held in Bethlehem, PA which is only 30 minutes or so from my home.

We had returned from our fairly demanding little 14-day Haute Route trek through the Swiss Alps in mid-September. With a few days of recovering from that, I was left with about 3 good weeks of training to prep for the “Hat Trick”. I was still carrying a pretty decent amount of fitness so getting back to my previous fitness level was not too big a deal. The problem was I was carrying about 10 extra pounds of weight from my 2-week diet of cheese, some meat and beer left over from our little Swiss excursion too.

I didn’t have too much problem getting back to eliminating the meat from my diet again, but the cheese and beer were a little more difficult. I had regained my taste for pizza again and after finding a local Italian eatery that made authentic Italian pizza and even uses imported Italian flour, I was not able to wean myself off of that yet. The same place had a local Pumpkin Ale that was equally scrumptious to help me maintain those extra 10 pounds.

Anyway, the training had gone fairly well during the 3-3.5 half weeks leading up to the Runner’s World event. I was fairly confident that I could that at least post a PR 5k time, since I hadn’t run one in several years and the last PR time was done in the middle of a 100 degree day. My hope was to not overdo it for the 5k and 10k, and save something for the half-marathon on Sunday and possibly get a PR there. The other thing is that I thought if I could be at all competitive for the Hat Trick division, that I had more chance of gaining time in the half marathon given it is longer.

I got over to Bethlehem on Saturday morning around 7am and parked a few blocks up from the Steel Stacks complex at the recently refurbished Bethlehem Steel property. It was a pretty brisk morning with temps in the low 40s. I decided to keep a fleece on and head down to the race. After walking around a bit I was unable to locate any gear-check area, so I quickly jogged back to the car and threw my pullover back in the car. I tried to keep jogging to keep some body heat going. I made it back to the start line in plenty of time.

The 5K

They did the usual pre-race chatter and then the National Anthem was played by a violinist. It was pretty awesome! W were then escorted by the esteemed Bart Yasso down the street away from the starting arch to some other less obvious start line about 50-100 yards away. hmmm…Ok? We then got the start horn and we were off.

My goal was to just maintain a steady 7:00/mi pace for this. I thought this would give me my PR without totally wrecking my legs for the other races. We soon hit the ramp to the Fahy Bridge which started the hilly section of the course. We then ran around the Bethlehem library on the north side of town and then back over bridge again. Once over the middle of the bridge is was all downhill or flat until we made a right out to Daly Ave and headed up towards the Sands Casino before making a left back towards the Steel Stacks finish line. I averaged 7:16 for the race which I was pretty happy with. I willingly let off the trigger a bit on the last mile when I realized that I was pretty much going to PR at that point and I wanted to save a little energy for the next event. I finished with a 22:45 which beat my previous best time by over a minute.

The 10K

I had over an hour until the 10k started, so I had some time to chill a bit before the 10k.  I ran back up to the car to drop off my 5k finisher medal and refuel a bit. It was good to keep moving too so my legs didn’t get all stiff. I also threw on some clothes just to help stay warm. Before I knew it was time to head back down for the 10k.

I got back to the start line area in plenty of time so I could hit the port-a-john before the start. I walked around a bit and chatted with some other runners I knew from work. It was getting close to start time so I made my way to the start line. I lined up in the 8:00 min/mi area since I figured that was about where I was planning on running. If I felt good I may pick it up. We were then seranaded by a young, local girl with a amazing voice to “God Bless America.” And then we were off.

The 10k followed basically the same general direction as the 5k except that it extended out a bit. We headed up closer to Lehigh University on the South Side and then up Main St. on the North Side of town. It was a bit more scenic obviously than the 5k since there was just more to see. It went pretty well and I think I ran a relatively consistent race. My last 3 miles were a bit quicker than my first 3 which I was happy about. Some of that could be due to the more downhill grade of the last 3 miles. I missed PR-ing by around 40 seconds with a time of around 49:40, but I really wasn’t trying to PR anyway. I still had a half marathon to run tomorrow so I wanted to try to save something for the next day.

 The Half Marathon

I had a much better nights sleep on Saturday night before the half marathon and arrived back on the South Side of Bethlehem ready to run. It was another brisk morning in the 40’s, which was perfect running weather again. The half marathon started up by the large steel sign for the Sands Casino which was a bit farther away than the 5k & 10k start line at the SteelStacks complex. I started following the masses up the sidewalk, but then noticed the paved path through the Bethlehem “Greenway” on the other side of the street. I jogged over there and then jogged my way up to the start line. My bladder and started to feel ready to explode by the time I got up there and I was hoping there would be some toilets available. I eventually spotted them down a side street and the line was fairly long. While standing in line, two ladies behind were commenting about a couple of unusual looking porta-a-john’s over to the right. I thought they were handicap stalls, but turns out they had trough urninals on both sides. Awesome! And no lines too! The ladies were whining about it not being fair, but what the heck, you just gained a spot closer since I moved out of your line??

I then made my way over to the start line after relieving the pressure in my bladder. I stood around the 8:00min/mi pace area and eventually it started to get packed in as everyone assumed their places. The horn blew and we were off. It was a downhill grade for the first 3/4 miles so, so I was going a little faster than what I was planning on averaging for the run. I was hoping to average around 8 min/mi pace which would secure a PR for me. My prior PR was a 8:06 avg which was at St. Lukes a few years back.

We eventually turned left and headed uphill towards Lehigh University. From here on out it would be primarily uphill for most of the race. Somewhere I heard someone say it was mostly uphill until mile 8 and then it was all downhill. So I would try to hold 8 min/mi to there and then let it rip after that. I was trying to stay just ahead of the 8 min/mi pace group but they soon got ahead of me. I vowed to myself to keep them in close proximity so that I could easily get by them again. We crossed the bridge to the other side of town and made our way up Main St. The 8 min/mi pace group was slipping a little further ahead.

We then headed downhill towards the Monocacy Creek and flattened out a bit while flanking it on the right. We then hit Elizabeth Ave and Schoenersville Road and things got a little rough. It seemed like a never ending uphill slog and the 8 min pace group slipped further and further away. My 7:55-8:00 pace slipped to 8:20-8:24 and I my legs were screaming. The muscle soreness from yesterdays’ events decided to present itself. I was feeling a PR slowly slipping away with each incline. Every bit of flat or downhill relief was followed up with a nice energy sapping uphill. I could feel my mental state slipping into more negative self-talk. Not good.

I decided to just try to hold on as best I could. Mile 5.5 to mile 8 were brutal. My legs screamed for mercy but I just kept pushing as much as I could. I did slow down to a walk during one aid station just to get some water down without splashing all over myself. I figured what the hell, I am not PR-ing this now. Probably a mistake.

I finally hit mile 8 and thought “oh finally, all downhill from here!” Not! Yeah there was downhill, but also uphill too. The thoughts of hearing it being easy from here and it not really messed me up. Miles 8-11 were bad. I was struggling to keep my pace and actually was feeling nauseous too. I even had thoughts of packing it in and walking.

When I started approaching the Bethlehem Library complex, I finally realized the self-defeating thoughts going through my head. I started to mentally challenge those thoughts and reverse them into positives.  The course had now started downhill and flat and I began to pick up the pace a bit. Even though I thought a PR was out of the question, I committed to at least finishing strong and negative-splitting the last couple miles. I now began to pass people. I passed a couple people that had passed me earlier in the race which added to my motivation.

It was all flat through the old Bethlehem Steel complex and I only had one gradual uphill to go right before reaching the Sands Casino. I maintained a sub 8:00 pace held it through to the finish line. As I made my way down to the flaming arch finish line, I could see the time clock showing 1:46 and change. My stomach sank…My half marathon PR was a 1:46:41. I realized that I could have possibly beat that time. Ugh!

I crossed the line at 1:47:10! Only 29 seconds short of my PR. If only I wouldn’t have walked that aid station and maybe pushed a little harder on those hills? I was so focused on my average paces for each mile that I didn’t really take into consideration the overall time. 29 seconds is not much time over 13.1 miles. Oh well, it was not meant to be I guess.

The one factor I also forgot about was that I ran 5k & 10k the day prior and even PR-ed 5k, so coming 29 seconds off my best half time is not too bad considering that. All-in-all it was a great event and I would consider doing it again. Very well run and organized. It was also great for helping my push the boundaries of my running speeds too. One area I would really like to improve for Ironman next year.

Post-Race Recovery

The week after the Runner’s World Hat Trick I was extremely sore. I definitely recruited some muscle fibers in my legs that had not been utilized much before. I did not run at all the week after and gave those muscle ample time to recover and grow a bit. We can save those for Lake Placid 2014 and training for it. Next up, we are planning on running the Cooper Norcross Run the Bridge 10k on November, 3rd for my wifes’ and my birthday. It starts in Camden and runs back and forth across the Ben Franklin Bridge and then finishes up in Camden. There are usually about 4500 people in the event so it will be one of the largest events I have participated in. Not looking for any PR’s in this one I think. Just enjoy the day and the fact that I am another year old and still in the best shape of my life!

Thanks for reading!

 

2007 5K Results

I am tired of searching all over for my 5k Results from last year, so I am adding an entry here for them.

Alburtis 5k (http://www.enter.net/~alburtis5k/)
Place   Time    Name               Division
161      27:08   Brian Schwind   30 to 39 Male

Celtic Classic 5k (http://www.morningstarrotary.org/events/5k/Register/)
Place Bib#  Name                     Gen Age City         St Chiptim Pace  Guntime Div/Tot  Div     Gen/Tot  G
===== ===== ======================== === === ============ == ======= ===== ======= ======== ======= ======== = 
213   319 Brian Schwind            M    38 Alburtis     PA   25:49  8:20   26:05  12/32   CLYDES  156/270  M