Archive for January, 2011

Weekly Wrap

Posted in Uncategorized on January 31, 2011 by ryanjoyce21

Quick post before bed:

Swim – 2200m
Bike – 58 miles
Run – 37 miles

Had breakthroughs in all three this week (had a sick 2×20 bike interval workout, pr’d in 600m swim TT, and pr’d in 5k run race), which is awesome considering this was third week hard in a row. Recovery week coming up.. one workout/day is going to seem pretty wierd


Penguin Run 5k RACE REPORT

Posted in Uncategorized on January 30, 2011 by ryanjoyce21

So spur of the moment I decided to do a 5k race this morning. Had a hard week of training and it was only 17 degrees outside, but I hadn’t run a race outside since the first week of december, so I wanted to test my fitness (and break 18 minutes for the first time in a 5k).

About 600 people lined up for the race; its one of the bigger winter road races in buffalo. I decided to go for the “least dressed for the weather” award, only wearing half tights, my BTC running tank, a bandana, arm warmers, and gloves. I looked like a cold freak, in other words. No matter, I warmed up well and was ready to roll.

Race went out FAST. Considering the winner ran 16:01 (not 13 flat), I couldn’t believe how fast it went out. I sat in about 15th place and still got pulled to a 5:34 first mile, which was just too fast to hold. By the end of mile one I was already knocking on the door of the hurt box in about 12th place.

Second mile was a fight to keep my pace below 6/mile. I’d be running along at a 5:4x place and then lose focus and go up to a 6:0x pace. I pretty much wavered back and forth between 5:45/mile and 6:05/mile for the whole second mile, hating myself the entire time. mile 2 split was 5:53, in about 10th place.

Third mile was more of the same. My legs and lungs both were questioning whose idea it was to do this today. I ran most of the race alone, which did not help the cause. The last mile draggeddddddddd on forever, until finally I was about 200m from the finish. I had NOTHING left for a finishing sprint, which has never quite happened to me before. I hit the last turn with about 50 meters to go, and saw the clock at 17:50. I finally found a sprint and hustled to the line for a final time of 17:57 (5:51 last mile), good for 9th overall and 2nd in the age group.


Tough, tough race for me. I really need to hold back a bit more early on if I want to run my best. With my last 2 races being mile runs, the opening pace seemed slower than it really was. No excuse though since I have a watch that tells me exactly how fast I’m running. Just need to be more disciplined.

What next? My average pace was 5:46/mile in this race. Next 5k I run, I’ll probably try to hit the first mile around 5:40 and hold that to the best of my ability. Next scheduled 5k is not for a while, but I’ll probably jump into another race soon if I have a free morning. All in all, a solid morning.


Posted in Uncategorized on January 28, 2011 by ryanjoyce21

11:12 for 600m today. Thats 1:52/100m, which while still not “fast”, is a pretty solid PR for me. Next goal is to get under 11 minutes (under 1:50/100m). The goal for the spring triathlon races is to be better than 1:50/100m for the 1500m olympic distance. I’m a longgg way to go from that, but there is hope!

13 mile long run today!

Posted in Uncategorized on January 26, 2011 by ryanjoyce21


Weekly Wrap

Posted in Uncategorized on January 25, 2011 by ryanjoyce21

Swim: 2200m
Bike: 80 miles
Run: 17.5 miles

Took it a bit easy for a few days this week b/c of a sore hip flexor. Feels better now though so easing back in this coming week

Week Wrap

Posted in Uncategorized on January 17, 2011 by ryanjoyce21

Swim: 3400m
Bike: 105 miles
Run: 42.5 miles

Pretty solid week of training. Need 2 more of these in a row.

Woke up this morning and…

Posted in Uncategorized on January 16, 2011 by ryanjoyce21

Turned my alarm off in my sleep.. So no mile race for me today at RIT. I have done this for class before but never for a race. I usually put a second alarm clock out of reach but neglected to do that last night. Pretty mad at myself but i guess better this happen now than later… I’ll have one more chance to run the short stuff on February 20th. Next race is a 5 miler in Lockport on February 12th… back to training…