Webb Graeme Performance Analysis

Overall Performance:

Graeme, you crushed it out there in Melbourne! Finishing with an overall time of 01:34:44 places you in the top 45% of all athletes, and top 43% in your age group is no small feat! Your total running time of 00:45:11 is impressive—it's 01:34 faster than average, showcasing your strength as a runner. You definitely have a runner's profile, which is fantastic, but it's time to balance that with some serious strength training. A note on pacing: you started strong with an incredible Running 1 split of 00:02:43, but it looks like that burst of speed might have set the tone for the rest of your race. Remember, it's a marathon, not a sprint! Just ask Goggins; he’d say, “You’re not done when you’re tired. You’re done when you’re finished.” 💪

Segments to Improve:

Now let’s dive into some segments where we can kick it up a notch:

• Sled Pull (00:06:05): This segment was a bit of a drag—literally! At 00:35 slower than average, it’s clear that this is an area needing serious attention. Focus on building your pulling strength and technique. Try these exercises:
  • Sled Drags: Incorporate heavier sled drags into your routine. Aim for 3-4 sets of 30-50 meters, focusing on maintaining a strong posture and powerful pulls. Use varied grips to challenge your muscles differently.
  • Deadlifts: Add deadlifts to your strength regime. Go for 3-5 sets of 5-8 reps, focusing on form. This will build the posterior chain strength critical for the sled pull.
  • Single-Arm Dumbbell Rows: These will help with your unilateral strength. Aim for 3 sets of 10-12 reps each arm.
• Burpees Broad Jump (00:06:22): A little slower here, with 00:13 behind the average. To improve your efficiency and explosiveness, work on your burpee form:
  • Burpee Box Jumps: Substitute regular burpees with box jumps to add a power component. 3-4 sets of 8-10 reps will build explosiveness.
  • Broad Jump Drills: Incorporate broad jumps into your plyometric training. Make sure to focus on landing softly to avoid injury. 3 sets of 5 jumps can do wonders.
  • Burpee Conditioning: Set a timer for 10 minutes and perform as many burpees as you can. This will help build endurance for that segment.

Also, don’t forget about your transitions! Your Roxzone time was slower than average at 00:09:47 (01:45 slower). This means you may have taken more time than needed between exercises. Work on your transitions by:

• Practicing Quick Changes: Set up your workout station and practice moving between exercises quickly. Time yourself and aim to improve each session.
• Focusing on Breathing: Keep your heart rate in check during transitions. A few deep breaths can help you settle in faster.

Race Strategies:

Here are a few strategies you can implement for your next race:

• Pacing: Start off at 80-85% of your maximum effort for the first half, especially on the running segments. This way, you'll have enough gas in the tank to power through the strength sections without burning out.
• Mindset: Visualize each segment before the race. Picture yourself powering through the sled pull or nailing those burpees. As Goggins says, “The only way to get through pain is to embrace it.” Embrace the grind, and remember that every rep is a step closer to your goal!
• Nutrition and Hydration: Ensure you're fueling properly before the race. Consider a mix of carbs and protein, and hydrate well in the days leading up to the event.

Conclusion:

Graeme, you're on a solid path, and with some focused training, those segments will surely turn from weaknesses into strengths. It’s all about embracing the discomfort and pushing through. Remember, “It’s not about the destination, it’s about the journey.” So, let’s gear up for the next race, make these improvements, and show them what you’re made of! Keep that fire burning, because champions are made in the off-season. 💥🏆

Now, go crush your training sessions, and remember—I'm right here with you in the Rox-Coach corner, ready to help you unleash your full potential!