On The Water

If you want to run a faster 5K or a marathon or just get better in the running leg of a triathlon you gotta learn to tune with your body and understand what is often called, perceived effort. The majority of the runners out there start out a little faster than they can maintain over the course of the race and gradually slow down their pace or fade out. They may run a fast time this way but the question is: could it be faster with negative splitting? There has been lots of discussion on the subject over the years and there are lots of examples on elite athletes racing with different strategies. Excluding the exceptions (exceptions always exist to general rules) most records have been broken either by even splitting or negative splitting. The latter is what describes the time of the second half being faster than the time of the first half. And this is hard to accomplish. Understanding how fast you should go during the first half so that you can save a tiny bit to run the second ...

It's been incredibly cold right? One of the reason lots of us moved down here was for the weather. But 6F (-15C) in the winter? Hm...not quite normal for Atlanta!It's been killing our fitness!!! Not so much tho... Here is a cool workout I enjoyed the other day. You don't need any heart rate monitors or crazy gadgets for that! If you don't have too much time, if you are a beginner or if you are coming back from an injury, this is a quick workout that may take you up to an hour or so and you can combine it with weight lifting and stretching at the end. Got my CycleOps trainer down to the gym of my apartment's complex and did: BIKE -10 min warm up, easy effort -5x2 min (1 min break) @ about 50-60 RPM* on my big chainring, steady effort (~60% of your max effort) -5x1 min (1 min break) @ about 80-90 RPM* on my big chainring, fast effort(~80% of your max effort) RUN 3mi run on the treadmill @1-2min/mi slower than race pace Weight lifting/Stretch...