I DID IT !!!!!!
My inaugural return to a competitive 5K!! The RUSH has returned!! After a year of strength training and a progressive increase in running intensity, distance, and frequency I thought I would make my big return this fall. The Maudslay 5K Turkey Trot was it!! A bright , sunny, cool Thanksgiving morning. A great day for a run through the park. What I forgot about, were the hills. Oops!! No worries though, I paced myself, remembered my breathing strategies, and pushed onward, and upward. As I approached the finish line I realized that my competitive juices had returned in full force. Albeit, this time, without the sharp knee pain that sidelined my efforts last year. My time: 24:38 with a 7:57 pace. I placed 163rd out of almost 1200 runners. WOW!! What a Surprise! What a Relief! I’M BACK!!
Click HERE for the link to race results.
THIRTY-THIRD ANNUAL MAUDSLAY TURKEY TROT
FIVE KILOMETER ROAD RACE
JOPPA FLATS RUNNING CLUB
MAUDSLAY STATE PARK NEWBURYPORT MA NOV. 24TH 2011
Place Name Age S City St Time Pace
1 LOUIE SAVIANO 20 M 16:26 5:19
2 John Stansel 18 M Newburyport MA 16:34 5:21
3 Aidan Kimball 18 M Atkinson NH 16:42 5:23
4 Colin Ingram 29 M Hampton NH 17:23 5:37
5 CHRIS KEALEY 44 M NEWBURYPORT MA 17:38 5:42
6 JOHN AYERS 45 M 17:48 5:45
7 CAM LOUGHLIN 17 M ROWLEY MA 18:00 5:49
8 QUINN PARKER 18 M HAMPTON NH 18:03 5:50
9 BRYCE PARKER 16 M HAMPTON NH 18:06 5:51
10 Corey Masson 35 M Newmarket NH 18:27 5:57
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
160 bridget ryan evange 20 F newburyport MA 24:33 7:55
161 sara oliveri 47 F lynnfield MA 24:36 7:57
162 Gwen Ellis 12 F Boxford MA 24:37 7:57
163 Christopher Dukarski 44 M West Newbury MA 24:38 7:57
I felt so good after the 5K that I thought I would challenge my dogs to a race.
This past year has been filled with ups and downs regarding my “orthopedic status”. This getting older thing is the pits! I certainly took my time and respected what my body was telling me during the course of my training this past year. Sure, I could have returned to a competitive 5K sooner, but WHY? What was I trying to prove? I cannot emphasize enough to my runners the importance of 2 things. Number 1: Listen to your body. It is wise in the ways that you have abused it over the years. Number 2: Train to run, dont just run to train. It has been proven that strength training can enhance running and athletic performance. Here are several references to convince you of the evidence.
-A University of Alabama meta-analysis of the endurance training scientific literature revealed that 10 weeks of resistance training in trained distance runners improves running economy by 8-10%. For the mathematicians in the crowd, that’s about 20-24 minutes off a four-hour marathon – and likely more if you’re not a well-trained endurance athlete in the first place.
-French researchers found that the addition of two weight-training sessions per week for 14 weeks significantly increased maximal strength and running economy while maintaining peak power in triathletes. Meanwhile, the control group – which only did endurance training – gained no maximal strength or running economy, and their peak power actually decreased (who do you think would win that all-out sprint at the finish line?). And, interestingly, the combined endurance with resistance training group saw greater increases in VO2max over the course of the intervention.
-Scientists at the Research Institute for Olympic Sports at the University of Jyvaskyla in Finland found that replacing 32% of regular endurance training volume with explosive resistance training for nine weeks improved 5km times, running economy, VO2max, maximal 20m speed, and performance on a 5-jump test. With the exception of VO2max, none of these measures improved in the control group that just did endurance training. How do you think they felt knowing that a good 1/3 of their entire training volume was largely unnecessary, and would have been better spent on other initiatives?
-University of Illinois researchers found that addition of three resistance training sessions for ten weeks improved short-term endurance performance by 11% and 13% during cycling and running, respectively. Additionally, the researchers noted that “long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min after the addition of strength training”