Race Pace

As we progress into our race season, one part of training that is often overlooked is race pace training. In almost every sport I have every participated, football, basketball and track, there are always parts of the season where we train the way in which which expect (or hope) to participate at our game or event.
The same is true in endurance sports are the same. We cannot expect to run an 8:00/mile at a race, if we have never run one before, and know how it feels. We must always remember though to keep our distance in race pace mode in check. I am prepping for a 1/2 marathon in which I want to run under 1:30, so yesterday, on my tempo run, I pinned my speed at 6:45 pace, and help it for six miles. Slower than what my all out 10K would be, but it is important to prep you body mentally for the job ahead. The idea was not to tax my body, but to run even and controlled.

Remember that as you get into the heart of your training season to incorporate some work at what your goal race pace is for a particular event.

One Step Closer

As I eluded to a few posts ago, my wife and I are joining forces, in hopes of bringing together services and providing more to the central jersey endurance and multi-sport community. Step one, is business name search, clear! Paper work is filed, and website domain name is now mine! Soon, the coachkcook site, will be re-directing to the new site (still being built, so I'm not giving the name yet!)
Then, you get two of us.

A Clean Start

So I had a small exploratory procedure today, and all came back well. I have now completely cleansed my body from pretty much everything thanks to the 'prep'. So now, with training and diet, I look at it as having a clean start. Most weekends, when watching TV, there are numerous colon detox programs for sale. So, now all I put in can and will have a plan. No more empty calorie junk!

Since I began this process my body has responded well. I think that is more evidence that stress is the underlying culprit. I had an incredible weekend or racing and training, and really looking forward to my upcoming race schedule. I was a member of the winning co-ed Jersey Shore Relay Team. I ran the first leg and then drove the SAG wagon and offered support. I was able to come through the first 10K leg in what would be a PR for me, at just a tad over 6 min/mile pace. So that gives me a great feeling of breaking 1:30 at the 1/2 marathon in early May.

Sunday I participated in Miles for Matheny, and felt great during the first 30 miles of the "hills of attrition" ride. But keeping to my name, I rode Big Ring only, and hit a brick wall at mile 35. But that is what this time of year and that type of event is for. I was good enough to teach on Monday, with little residuals.

Exciting things in the future

So we all know that the economy has been tough. It seems every day I hear and see, some new story or way in which someone has been affected. My wife Michelle and I have decided to join forces and try and turn some of these negatives into positives.

Very soon, a new website and company will be launched, bringing together innumerable services into one place. I will continue on with the coaching of endurance athletes, and Michelle will help create comprehensive strength and conditioning programs to supplement. Michelle will continue to offer group and individual strength and conditioning programs, and I will consult on the cardio and endurance. Hopefully by joining we can offer a greater value and diversity to the fitness starved community.

And as an aside, I want to give some credit to two gentlemen, one of whom is a Blogger AC who have found a path and really impressed along the way. AC and Don, both guys I grew up with and much like everyone else have fallen in and out since high school. They are both running and have made commitments to themselves and the results have been incredible. They have kept a great balance in remembering that the winner of the race is the one who gets to the start. Give AC a shout and reach Don via Facebook and lets tell him to start Bloging for the world to hear about his incredible trip. I am truly proud of what you have both done.

Look for the launch of the new website soon! And no more hints yet.

Picking up where I left off

So, while I am still going through some 'testing' which I understand to be appropiate at my age, I had some unfinished business to attend to yesterday. I went for a run with my friend Scott, who is a week off his first attempt at Boston. we went back to the Indian Trails, to get in a nice run on a fun and challenging course. It was also the course that I took my first DNF on the week earlier.
We ran it well, and I had no stomach issues to speak on. We averaged just under 8's, so it was nice, but not a crazy pace. More importantly I restored some confidence, that was lacking.
This morning that translated into a great day in the water. I have really increased my swim volume this season. Generally I am swimming daily, for about 2500-3000 m a session. While these are not incredible daily volumes, the weekly is up significantly from years past. While maintaining my form, I have been able to shed large amounts of time off my T-Pace. For perspective my T-Pace is now in the low to mid 1:20's where last season it started at 1:40. My Ironman swim pace in 2007 was 1:58, so its nice when hard work shows itself.
Looking forward to some breaks in the weather and getting out with some great new folks I have been working with. Rain, Rain, go away!

Wake up Call

So for the second straight race I get going and wind up with severe stomach issue. Only this time instance, despite my efforts, I took my first DNF of racing. Last race I muscled through. I know it was the smart thing to do. So since, I have been trying to determine the problem, and have made some appointments with specialists.
My family has a history of colon-rectal cancer, and to be honest, this stuff scares you. I know that it will turn out to be stress, but if I do not address the issue, then at the starting line of each new race, I will be left waiting for something bad to happen.
Testing is not going to be glamorous, but hopefully it will provide some answers. Hopefully I can settle down and train until then!