Overall Performance:
Edwin, first off, congrats on finishing 18th in your age group! That puts you in the top 25% of 71 athletes—definitely something to be proud of! With an overall time of 01:23:22 and a total running time of 00:37:17, you’re showcasing a solid running profile, being faster than the average. However, there were some pacing issues, particularly in your initial running segment (Running 1), where you were 03:13 slower than average. It seems like you might have come out of the gate a bit too conservatively, which is a common rookie mistake. Remember, the race doesn't begin at the finish line; it starts with that first step! 🏃♂️💨
Your performance in the strength segments is commendable, with particularly impressive times in the Sled Push and Sled Pull. However, there’s room for improvement in the Roxzone, where you spent 00:08:48—2:12 slower than average. This indicates that you may have taken too long to transition between exercises, so let’s work on that. With your strong running capabilities, we can harness that speed and turn these transitions into a weapon!
Segments to Improve:
- Running 1 (00:07:46): Starting off too slow is like trying to jog while the rest of the world is sprinting. To improve your pacing, consider incorporating interval training into your routine. This means alternating between fast and slow runs to get your body accustomed to varying speeds. A simple session could be 5 x 400m sprints with a 90-second rest in between.
- Roxzone (00:08:48): Here’s where we can really sharpen your edge! Focus on your transitions. Practice moving from one exercise to another with a specific drill. Set a timer and try to minimize the time spent resting between exercises. A good routine could be to do a circuit of three strength exercises followed by a short run, gradually decreasing your transition times. Aim for 30 seconds of rest, then 15, and so on until you can minimize it effectively.
- Running 7 (00:15:25): This segment was a significant contributor to your overall time. It looks like fatigue set in after the earlier strength work. To combat this, consider brick workouts where you run immediately after a strength session. For instance, after a solid sled push, immediately hit a 1km run. This will train your body to handle the fatigue of strength work followed by running.
Race Strategies:
During the race, remember that pacing is everything. Start with a controlled pace in the initial running segments but gradually ramp it up. Think of yourself as a well-oiled machine—if you rev too high too quickly, you’ll stall! Also, practice your transitions as if they were an Olympic event. Have a routine for each transition: know where you'll put your gear, how you'll move to the next exercise, and visualize it beforehand.
Lastly, hydrate and fuel properly before the race. A well-fueled body is like a well-tuned engine—ready to roar. Make sure you’ve got a plan for your nutrition in the days leading up to the event, as well as during the race. And remember: “The pain you feel today will be the strength you feel tomorrow.” 💪
Conclusion:
Edwin, you have a solid foundation to build on, and your running strengths are definitely a key asset. The focus now should be on fine-tuning your pacing and transitions. Keep pushing your limits, because every drop of sweat is a step closer to your ultimate goal. And remember, in the words of David Goggins, “You are not in control of your circumstances. You are in control of your decisions.” Make the right decisions, train hard, and let’s crush those races together! 💥
Stay strong, stay focused, and as always, keep that positive mindset. You've got this! From your Rox-Coach, let’s get ready to take it to the next level! 🏆