A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Destree Bastien, you crossed the finish line in 01:27:12, placing 235th in a competitive age group of 30-34. Letâs give a shout-out to your running prowess; your total running time of 40:21 was a solid 3:01 faster than the average! Thatâs the kind of speed that makes the rest of us look like weâre running in slow motion. đââď¸đ¨
However, your pacing strategy might need a tune-up. Starting slow and building up your speed is key, but it seems like you might have come out of the gate a little too fast during Running 1. At 5:24, that was 40 seconds slower than average, which may have cost you precious time as you hit the later segments. Itâs not just about how fast you can run; itâs about how smart you run.
Your performance indicates a strong runner profile, so letâs capitalize on that and focus on improving your strength to balance out your game. Remember, it's not just about being fast; it's about being strong enough to maintain that speed across all zones. Think of it like being a Ferrari that also needs to be a rugged pickup truckâspeed with strength! đŞ
Segments to Improve:
- Burpees Broad Jump (00:06:24, 57 seconds slower than average): This segment could definitely use some work! Focus on developing explosive power. Incorporate drills like box jumps, squat jumps, and burpee variations into your routine. Aim for 3 sets of 10 explosive burpees followed by 10 broad jumps. The goal here is to build that pop in your legs, which will help you fly through this segment.
- Farmers Carry (00:03:06, 53 seconds slower than average): Grip strength is key here. Itâs like carrying your groceries in one tripâif you canât hold on, youâre gonna drop the milk! Incorporate heavy farmers carries into your training, aiming for 3 sets of 30-50 meters with heavy kettlebells or dumbbells. Focus on maintaining a strong core and proper posture to maximize your carry. Also, consider doing some towel hangs to strengthen your grip. Hold on! đ
- Sandbag Lunges (00:05:30, 32 seconds slower than average): To improve your endurance and strength in lunges, incorporate weighted lunges into your training. Try 4 sets of 10-12 lunges per leg with a sandbag. Mix up forward, reverse, and lateral lunges to develop all-around strength. Consider engaging in some plyometric lunges to get that explosive power needed for the race.
Race Strategies:
Now, letâs talk about race day. Here are a few strategies to implement:
- Pacing: Start a little slower than you think. Trust me, your body will thank you later! Get to the first running segment at a controlled pace, then gradually build up your speed. Itâs a marathon, not a sprint⌠unless youâre in a sprint competition, then itâs a sprint. đ
- Transitions: Your time in the roxzone was a bit slower than average at 9:00. Work on speeding up transitions. Practice moving quickly between exercises without losing focus. Visualize the upcoming exercise while finishing the last one. Think of it as a relay race; every second counts!
- Mindset: This is a mental game as much as it is physical. When you hit those tough spots, remind yourself, âI am in control.â Visualize your training and the hard work youâve put in. When the body screams âStop!â the mind must scream âGo!â
Conclusion:
Destree, youâve got the speed, and now itâs time to build that strength to complement it. Remember, every athlete has room for improvement, and acknowledging that is the first step to greatness. Youâre already in the top 59% out of 398 athletesânow letâs push for the top 50%! As David Goggins says, âYou are not going to die because of the pain, you are going to die because you didnât push through it.â Keep grinding, keep improving, and letâs make your next race even better! đĽ
The Rox-Coach believes in you, and Iâm here to support you every step of the way. Now hit the gym, and letâs turn those weaknesses into strengths! đ