Monday, 29 October 2012

Week 42 - Routine Required

22/10/12 - Rest Day

23/10/12 - Rest Day

24/10/12 - Rest Day

25/10/12 - Rest Day

26/10/12 - Free Run

I'm a day behind on the recovery run, after the weekend half marathon. I had sore hip flexes which I think are down to my lacking core stability, so the aim of this session was just to get out, do a quick run and get home. It was chilly too, so winter running is definitely here!

This is the 2nd time I've been out in the dark in Lamphey and I happy to say it wasnt as scary as the first time and my mind didnt play to many tricks on me. A few russels on leaves did make me up my pace but apart from that all good. I'm sure there may have been a few heart rate spikes as I jumped a few times but I couldn't find my HR monitor so I can just I was man enough not to be scared!

This above photo looks like I was out in extreme cold condition.. well I was.. at least 8'c or am I robbing a bank... I'm not quite sure.

Session Details
Duration 00 33.53
Distance 4.45 Miles
Calories 634
Average Pace 7.32
Best Pace 5.55

 27/10/12 - Turbo Session

I've managed to create some space in the garage and dig the turbo out just in time for #Turbovember so why not get a session in after doing all that clearing. It was cold in the garage to start so I did have a few layers on but by the time I was finished, I was down to the minimum amount of clothing and it was soaked through, so a sign of a hard session perhaps?

Simple session of:

10 minutes warm up
2 minutes at 100 RPM x 10
2 minutes at 80 RPM x 10
10 minutes warm down

Well this was the plan but the session more looked like a 90 at maximum RPM but at least I was trying to get there.

It was really good to get on the turbo again, but I doubt I'll be saying that after November as my arse is already hurting so I need to dig out the padded shorts.

Session Details
Duration 00 40 02
Distance 10.46 Miles
Calories 607
Average Speed 15.7 MPH
Average HR 132 BPM
Max HR 163 BPM

28/10/12 - Turbo Session

Why not get out on the turbo again tonight, I hear you say... well guess what I did and it was really good. I know when has the turbo been "Really Good", the only bad part it that after only 1 session I'm a tad bit tender on the under carriage. Time to man up and get on with the session.

Another simple session of:

10 minutes warm up
25 minutes at high RPM (80+)
5 minutes warm down

The longer the session went on the harder I found myself working, this was increasing the amount of sweat running off my face and the speed of my heart rate. Another thing I noticed that more items of clothing were coming off the harder I was working, I hope I wasn't turning to into a turbo stripper, as if my next session is longer that 60 minutes I'll have no clothes on!

Week 42 Totals
Cycling - 22.77 Miles
Running - 4.45  Miles
Swimming - 0 Meters 

Tuesday, 23 October 2012

Week 41 - Recovery Week

08/10/12 - Rest Day

09/10/12 - Rest Day

10/10/12 - Rest Day

11/10/12 - Swim Session

Its been ages since I've done a training session in the pool, so I was looking forward to it. As we were away I managed to find a pool close to the outlaws house which was pretty easy to get to and it was clean!

The session was a late one 9pm till 10pm, so I was going to be up all night after the workout so late as I'm not a fan of training after 8pm as it takes so long for my body to shut down.

It was the first session from the internal combustion of the off road race on the weekend, I was now back walking properly so I was ready to get back out training. 

I decided to keep the session simple and do a basic pyramid, it was a tough one but I really enjoyed and definitely felt it in the shoulders. Once we have sorted out our house move I'll be looking to joint the sports centre with a pool

The pyramid was:

100, 200, 300, 400, 400, 300, 200, 100 = 2000 meters

Session Details
Duration 01 00 00
Distance 2000m

12/10/12 - Rest Day

13/10/12 - Rest Day

14/10/12 - Free Run (Lamphey Loop x2)

This is probably going to be my last run before the half marathon next week as I dont think I have that much time spare at the moment since the move and I'm still sorting out stuff from our house. It will also give my legs a chance to recover from any tiredness they may have since the endurance life race, because they were really hurting since that race.

Back to night run, It was going to be the first dark run, and it was a chance to try out my new head torch and it was raining so visibility wasn't he best. It was pitch black, no street lights down here so it did get a little bit scary in places where the trees moved like people and the odd horse would make his presence know by sticking his head over a gate which scared me as I wasn't expecting it, Its normally chavs I see on my old routes.

The head torch was definitely a success and I'll be using it going forward, I just need a new had and some more lights for my jacket and I'll look like an Xmas tree on the move.

Roll on the next half marathon!

Session Details
Duration 00 55 48
Distance 7.27 Miles
Calories 1037
Average Pace 7.37
Best Pace 5.54
Average HR 166 BPM
Max HR  205 BPM

Week 41 Totals
Cycling - 0 Miles
Running - 7.27  Miles
Swimming - 2000 Meters 

Monday, 8 October 2012

Week 40 - Moved & Missed

01/10/12 - House Move

02/10/12 - House Move

02/10/12 - Rest Day

03/10/12 - Free Run

New shoes so I used this to break them in. There new off road shoes (Salomon Speedcross 3), I really wanted a high colour pair but all I could find in my size were borring black so I just went with them.

As I only had 30 minutes today to run, I got a hardish session in, I put the treadmill on incline 12% and ran at a 8 minute mile pace. I did this for 10 minutes on 10 minutes flat and then the final 10 minutes at 12% incline again.

I'm not sure if this was a good idea doing such an intense session, but my legs felt nice and strong. I was beating everything the treadmill was throwing at me, I really enjoyed the session and I think I'll start adding cheeky inclines into the run sessions over the winter went I cant get out in the mud.

On another plus note, my shoes fit like a glove! Roll on Saturdays race, I'm sure they wont be this clean for long.

Session Details
Duration 00 30 00
Distance 4 miles

04/10/12 - Rest Day

05/10/12 - Rest Day

06/10/12 - Endurance Life Pembrokeshire Race Report HERE

07/10/12 - Rest Day

Week 40 Totals
Cycling - 0 Miles
Running -  20 Miles
Swimming - 0 Meters 

Monday, 1 October 2012

Week 39 - All Work (inc House Moves) & No Play

24/09/12 - Rest Day

25/09/12 - Free Run

After a great days racing on Sunday, my legs felt great and I was keen to get a hard run in and as it was hammering down outside the treadmill was the only option.

I cranked the treadmill to 8.6 minute mile pace and got in the zone quickly and disappeared into the run. Its great when this happens as you forget the timer is on, you dont care how far you've gone and you can run for miles.

When I eventually looked at the clock I had been running for 40 minutes, and considering this was a lunch time run I only had 5 minutes left. I felt strong in the legs so I decided the take it to maximum session, and did the last 4 minutes and 4.5 minute mile pace. This was great fun, the treadmill at the gym has never had such a stressful time. I bet it was greatful for me to get off and back to my desk.

I'm not sure when I'll get time again this week to train down to the house move.. BOOO!

Session Details
Duration 00 45 00
Distance 5.66 Miles

26/09/12 - House Move

27/09/12 - House Move

28/09/12 - House Move

29/09/12 - House Move

30/09/12 - Rest Day

Week 39 Totals
Cycling - 0 Miles
Running -  5.66 Miles
Swimming - 0 Meters 

Tuska Sprint Triathlon - Race Report

This was a no support group (wife & son) race as the team were left in a bed as it was another early start, I didn't get a chance to pre register the day before down to sorting out our new house purchase. I ate my breakfast, and sneaked out the house not to walk the sleeping household.

Another PB on this course was on today as its the first time I've competed at Tuska, I've only heard good things about it so I was really looking forward to racing. I was praying for a calm sea, as this was a sea swim race and Porthcawl is known for is swell and surf! GULP!

I managed to park up with no problems and now I could concentrate on registration and transition setup. This time I remembered all my kit, no going around last minute asking for "can I borrow or have you got a spare" my race had all my concentration. I was relatively quick setting up my station and I even had time to chat to a few of the Celtic Tri racers and a last minute toilet stop.

Wetsuit on, zipped up and made my way down to sea front, we were told that everyone would enter the water at the same time apart from the old men (Vets) we would get a 5 minute lead, even this made me work harder as I knew a few old men who can quite easily chase me down and beat me over the finish line, so I need to work hard on my swim to keep my lead. It was a deep water start, HOOONNNKKK and were off.

The swim was a triangle shape, and I really found it hard to get out/across to the first boy, I couldn't find a rhythm, I was swallowing water which was making me retch with was distracting. Its not like it was a rough swim, it was very flat, but as soon as I managed to turn on the first boy I upped my pace and kicked on with a great rhythm, I dont know why it took my so long about 350 meters to long, I had some mad man in front of me too, swaying from side to side so sighting was a little issue so I kicked on and passed him for the final 400 meters. I swan right into the swim exit, and before I put my feet on the ground, I made sure there was enough blood flow in my legs so they didn't turn to jelly, I know it was only 750 meters but better to be safe. Up and out and into transition, I got my suit off quick and got out on the bike in a quick(ish) time out of transition in 01.39 so that quick for me and I even put socks on to.

I have to be honest I didn't complete that much research on the 22km bike route, I knew where it went but I didn't take much notice of the elevation, so it was going to be a little bit of a surprise to me, but I just had to man up and get through it. The weather was holding out to, as we were expecting showers, I decided to race with arm sleeves to keep the chill out, and I'm glad I wore them under the wetsuit as there now a part of my race day wear. Thanks again CompressportUK. I managed to chase a few people down from my slowish swim start, but I could feel the old people chasing me down, and I was worried about it. I got in from the bike and feeling fresh in the legs, but aerobically I felt tired the bike had taken it out of me slightly. I felt full on energy since changing my diet and eating habits, so this has definitely changed how I perform on the triathlon area, I just hope the result start coming.

Out on the run, a quick high 5 to the Celtic Tri supports and who do I hear breathing down my neck one of my club chums and older person than me who started in the later wave storm pace me (Steve) with a swift hello he was gone, and he was looking strong. I was never going to catch him so I dug deep and gave it my all, it was a scenic run across the Porthcawl sea front out and back, I wanted a negative split so i made sure I left enought in my legs to finish strong. Thats just what I did, one of the other races chalenged me with a 100 meters sprint finish.

Guess who won..

I really enjoyed this race, but I know I can do better, I can work harder on my swim starts and harder on the bike. I knew I gave everything on the run and I had some satisfaction with that and I know I beat my other club league competators, so its all down to the last race of the season.

Roll on NVT...

Ironman Wales 2016 - Race Report

Ive been a while writing this one.. Nearly 2 years but its still fresh in memory, like it was yesterday, so grab a cuppa as your in for a...