Welcome To My Blog

So my first post was a bit of rambling post-race and how excited I was with a big PB. I'd  first like to thank everyone for taking time out of their day with interest in my training & thoughts on training. This blog will essentially cover all things triathlon but more particularly my training. While I coach several triathletes and use feedback to help improve my training philosophy, I feel there is no greater truth than "Experience is the best teacher."

So I'd like to go into a couple factors that affected my race, and why I think I can go faster on January 26th, my next half-marathon. I'll start with the factors that might slow me down the next race, or negative factors. The course was literally as flat as it gets. I thought my first half-marathon was flat, but I don't think I'll ever see a pancake flatter course than this one. Now I think my sickness 10 days prior to the race could have actually benefited me. First I lost 4-5 lbs. Now some people may say "this is water weight" or "you lost muscle" and both are partially true. But I think shedding those extra couple lbs helped. Furthermore I had to take 3 days off completely from training, where I just rested in bed and on the couch. This could have essentially been a massive taper. Lastly while some may say you were sick!!! This sickness was a complete stomach virus, it did not affect my lungs.

So Negatives :
1. Flat course
2. Lost 5 lbs prior to race
3. Tapered while sick

Positives
I'll start with the fact that I had a very intense week of training prior to the race. Both high volume and fairly moderate intensity. In fact did a moderate workout 3 X 10 minutes at Half marathon pace with 90 second jog 2 days prior. Two days prior I also did some strength training including single leg squats. I also was only on 30 MPW with tri training, as opposed to strictly run training(50-60 MPW). Then of course there was the snow. While it wasn't a blizzard I have to imagine the footing slowed me down a bit. Lastly was the complete hairpin turns. I easily lost 5+ seconds at the turns, which there was 3 of.

Positives
1. High same week volume including strength training
2. Only one 30 MPW
3. Snow
4. Hairpin Turns

I'd like to think of myself as a realist and truly believe that the positives far outweigh the negatives and can shave a decent chunk of time off my next race. So my goal for January 26th is going to be sub 1:22, which is about 5 seconds per mile faster.

I had debated taking a down week post race but it hasn't turned out that way. The volume has been up with 2 fairly intense workouts. The run volume has been low because my left calf has been torn up since the race. In fact I've only done 1 run in the past 5 days. So I've been doing some foam rolling and rest to heal up. Lastly, next week will be used as a down week, and then I will have 4 weeks left until my race. 3 Hard, 1 easier.

I'd also like to add, please check out my weekly radio show. If your interested in training concepts as well as some good ole tri banter check us out.

http://www.blogtalkradio.com/hellinaforumradio/2013/12/20/pb-nation

Thats all for now. Check back in after this weekend.