Iron News Man - February 24, 2010
Iron News Man
“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” - Francis of Assisi
Running Coach Craig Moss has taken me to the woodshed leading up to the LA Marathon! Read this E-mail:
Ok, so after coaching you and watching you race and seeing your times, we (you) really need to work on your pacing/effort in the beginning and end of races. You get way to caught up "in the moment", start too fast, not take the few seconds it takes to get the nutrients you need, all of which leads to you slowing down mile after mile at the end of longer races.
First, let's look at the easiest fix: You say it is a pride thing and you don't want to stop. The 10-30 seconds you stop for once in awhile to get Gatorade will benefit you when you start to lag- it happens every race. Learn to enjoy that brief pause in the race and come out stronger. Your body and time will be rewarded.
Next, you start too fast. We started that race at an 8:11 mile- way off pace and way off the 8:45-9 min/mile pace we ended with. This happens too often. Once you average in the all the miles to get the finishing pace, then your last few miles were OVER a 9 min/mile pace.
You have got to keep your pride and emotion in check and mindfully slow down in the beginning. This is so tough for an athlete that takes racing seriously but it is better to pass people at the end and finish strong then pass people in the beginning and finish weak.
Which leads to the training. We need you to start training for negative splits. This will require a watch and an out and back course of the same distance. So this week you have an 8-mile run (6 at tempo), let's change that. You will do 8 miles - 4 out and 4 back. The first four should be at race pace 8:45-9 per mile so 35:00-36:00 minutes to the turn around. Then you run the second half back faster. 8:30-8:15 min/mile thus returning in 34:00-35:00. This has to be a fairly accurate measured route. This teaches you to close better. We will continue to do this with longer runs.
Thoughts?
Craig Moss
I wanted to share this to demonstrate that good enough never is! I came out of the 18-mile (almost 19) feeling pretty good, and still do. However, there are obvious ways I can make myself better and this E-mail helps tremendously. I thank Craig Moss for his honesty and critical analysis of my performance (that's what friends do). I will only get better if challenged. I have unquestionably been challenged and now it’s my job to respond!
So here’s my training for today:
Run 8-miles (with a negative split as requested above)
Swim-1000 yards
Light rain is moving in this afternoon so I’ll have to tackle my training as soon as possible once I leave KNBC in Burbank. After that E-mail, I’m motivated to say the least!
Ever use a Bosu ball in your training? Even know what one is? You’ve likely seen it! In Today’s Wakeup Workout Video Certified Trainer Carla Porter demonstrates how to use one to engage your Core and create a more challenging workout. Enjoy!
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-Chris
My race schedule (so far) for 2010:
13.1 Los Angeles (Half) Marathon
Students Run LA Friendship Run
Wildflower Triathlon (long course)
Ironman World Championships????
Why blog? To inspire others.
Simply put, three years ago I was overweight! At 6’1” I weighed 252, and wore size 40 pants. Few people really noticed, but I did. In pictures, on TV, I was not happy with my appearance. Covering the 2007 LA Marathon for NBC4 was the last straw. Every picture I was in highlighted just how out of shape I had become.
No more! Since that time, the guy who could barely run around the block has slowly built-up his endurance and completed numerous events. Among the big ones: the 2008 Long Beach International Marathon , 2009 Surf City Marathon in Huntington Beach, 2009 LA Marathon, 2009 Vineman Ironman 70.3, and 2009 Ironman Arizona!
I invite you to share this journey with me.
