Sunday, July 27, 2008

Sunday Group MAF test.. week total 74 miles.

am) We had a good showing today and shot lots of video- as I download them I'll be posting a few and analyzing run form.
As for my test- it sucked pretty much. I only ran 3 miles in 18:26 with a max HR of 153. I was using a HR of 150-155 which is ~20 beats below my LT. Although this is considerably better than earlier in the week it still not a good place for me to be. I need to get my sh*t together now if I'm going to run well in 19 weeks.
Week total is 74 miles.. I'm ok with that.

Jeff and I in the first mile- this is ~5:50 pace.


Jeff and I still under 6:00 pace looking relaxed and easy.

7 comments:

GZ said...

Thanks for meeting this AM and taking the video. It always amazes me how slow running looks on a video. You and JK1 are going sub 6 and it looks slower than that. I was going 7 and it looks incredibly slower than that.

Thanks for the comments on form. I can easily think of how to loosen the arms ... will need to discuss the vertical thing in the legs though. That seems a bit tougher to address.

... and it was great to finally meet Chuckie V!

BJ said...

Thanks for posting the video footage, never really seen what I look like on a track. Seems so much faster when your running it.

Strength training, need more of it.

kerrie said...

i just want to know who the fast girl in the black shorts is? and why would she want/need more quick back at such a pedestrian pace?

as for being 19 weeks out from your race, blah...blah...blah, somebody once told me that it probably isn't a good idea to be "too fit" right now anyways...

now, that all being said, i'm sure that there were several seconds to be gained in your test through being more 'aero', like if you would have shaved down completely for the event as some *tuff* people apparently did....

beth said...

awesome videos!...i love watching people run. i always learn a lot.

i think i run best when i
am "chasing" james- he sets the pace and i run 10 yds or so behind him and mimic his form and cadence (two things i need to work on desperately). and maybe if i post this he will do this with me more!

wish we were in boulder today-that's awesome that you guys put this on....

Lucho said...

Beth- I think you could certainly benefit from a change in cadence. At first it won't feel natural and you will see a loss in economy simply because you're changing your run form. It may take some time to see an improvement but I would almost guarantee that if you did change to a higher cadence, in the end you would run faster. On each run you should try to count your cadence (count for 20" then multiply X 3.. single leg is 90 steps/ both legs are 180). Make the conscious effort to shorten your stride.

Kerrie- I had all my cleaning supplies ready ;), but knew you'd be back to a good spot. You're going in to the final period of training with a rested brain and rested body.. this is far better than coming in already burnt out!
As for me- the marathon is of course different from an Ironman. To build the specific fitness I need to run my goal pace I will need the full 19 weeks. I'm still learning the marathon so I may be going about it incorrectly- I am my own worst coach!

JK1 said...

TL- thanks again for this stuff. After looking at the videos- my shoulders are WAY high compared to yours- I hope they lowered as I got more comfortable.

beth said...

thanks, lucho. i'm going to work on it for sure!