My sole focus is on being fit for the Centurion 5 mile race on 7 March.
The hamstring is showing signs of (slow) recovery. I ran 8.5 miles tonight, albeit this was at around 6m 10s pace, so hardly breaking the speed of sound. Still, no damage done to the leg, although if I were a gambling man, I would say if the race were tomorrow and I went flat out the odds would be against me so far as winning were concerned. The run was followed by 30 mins on the bike, so a good session all in all, especially after 95 mins on the bike last night.
Fountains 10k is 2 months away - looking forward to that, and also seeing my parents loft conversion which should be nearly ready by that time.
Entered for my first triathlon of the year - East Leake on 28 March. Better get to the swimming pool - I haven't swam properly for about 3 months, but as long as I can get down to 7m for 400m I'm very happy. Will need at least two good sessions in the pool to achieve that, plus a bit of adrenalin! I'm hoping to venture outside on my bike sometime soon, although winter shows no sign of departing yet. Can't wait to put the super wheels on and fly.
Hopefully getting a small bonus from work soon. Can't really modify the bike any more, so looks like I will have to treat the wife to something instead! Life is tough sometimes.
Thursday 25 February 2010
Sunday 21 February 2010
The Snow must go on
As I am in hibernation (garage) training for the winter, this weeks snow has no impact on training whatsover.
I did venture out for a little run in the snow on friday though - well, to the garden centre to buy a sledge. Foolishly, one sledge was not going to be enough for two children, so it was another run to the garden centre to buy another! Some great little slopes in the local park which we will all be going down this afternoon.
Cycle training has gone very well recently, doing long sessions, and this easily compensates for my lack of running miles.
I am hoping that the curse of the hamstring has not returned. I have felt a twinge or two in recent weeks and so did not run on it for a week. I am going to see a recommended physio on Tuesday - and at £10 for an hour that's unbelievable value and hopefully can head this injury off before it begins.
It didn't stop my running fitness test yesterday though, although it did mean my 10k run was ended at 5 miles before I aggravated the leg (for once common sense prevailed). A 5 mile PB on the treadmill though of 26m 40s so I was pleased with that. The next barrier to break is the sub 26m 30s threshold. If both legs were 100% that would be do-able now.
It proves that not running but cycling hard can keep my fitness up and not affect performance, but I do need a speed session or two a week. I will throw in a cross trainer session at work this week that should strengthen the leg a bit.
Have been going through the race diary with Katy. My provisional plans are:
7 Mar - Centurion 5 mile
21 Mar - Market Bosworth (1485) Duathlon - 5k/21k/5k
28 Mar - East Leake Triathlon - 400m/20k/5k
11 Apr - Centurion 5 mile (will not run this if I have already won the Series - depends on 7 Mar result)
18 Apr - Derby Double Duathlon - 2k/10k/2k/10k/2k - will do this if have not raced on 11 April
25 Apr - Fountains Abbey 10k
9 May - Ripon 10 mile
30 May - Melmerby 10k
27 Jun - Rainton 10k
Right, got to go to get some high strength ibugel for the leg!
I did venture out for a little run in the snow on friday though - well, to the garden centre to buy a sledge. Foolishly, one sledge was not going to be enough for two children, so it was another run to the garden centre to buy another! Some great little slopes in the local park which we will all be going down this afternoon.
Cycle training has gone very well recently, doing long sessions, and this easily compensates for my lack of running miles.
I am hoping that the curse of the hamstring has not returned. I have felt a twinge or two in recent weeks and so did not run on it for a week. I am going to see a recommended physio on Tuesday - and at £10 for an hour that's unbelievable value and hopefully can head this injury off before it begins.
It didn't stop my running fitness test yesterday though, although it did mean my 10k run was ended at 5 miles before I aggravated the leg (for once common sense prevailed). A 5 mile PB on the treadmill though of 26m 40s so I was pleased with that. The next barrier to break is the sub 26m 30s threshold. If both legs were 100% that would be do-able now.
It proves that not running but cycling hard can keep my fitness up and not affect performance, but I do need a speed session or two a week. I will throw in a cross trainer session at work this week that should strengthen the leg a bit.
Have been going through the race diary with Katy. My provisional plans are:
7 Mar - Centurion 5 mile
21 Mar - Market Bosworth (1485) Duathlon - 5k/21k/5k
28 Mar - East Leake Triathlon - 400m/20k/5k
11 Apr - Centurion 5 mile (will not run this if I have already won the Series - depends on 7 Mar result)
18 Apr - Derby Double Duathlon - 2k/10k/2k/10k/2k - will do this if have not raced on 11 April
25 Apr - Fountains Abbey 10k
9 May - Ripon 10 mile
30 May - Melmerby 10k
27 Jun - Rainton 10k
Right, got to go to get some high strength ibugel for the leg!
Thursday 11 February 2010
The final push
Well, I had my first race for 5 weeks on Sunday, the Centurion 5 mile race.
Conditions were pretty good for racing, albeit the course was a bit muddy (it's off road). This was the fourth race in the six race series. Need to compete in 4 races to enable you to qualify for any prize at the end.
By my reckoning I am well in contention for the 1st prize - having had a 1st, 3rd and 2nd place finish in the previous races. There were a couple of runners there who had beaten me in previous races, so I stuck to my tried and tested game plan - "run as fast as you can for as long as you can". I was leading after the first mile, then an athlete who had not competed in the series cruised past me (I probably did a 5 min mile!) and as I was pretty much flat out I couldn't keep up. I felt pretty good for the rest of the race and broke MY course record my 16 secs. The winner broke THE course record so he truly was an uhber athlete! I managed to beat all my rivals which was good and shows the training is paying off. My times are saying that I should be about 33m 30s for 10k at the moment.
So, with 1st, 3rd, 2nd and 2nd place finishes, things are looking good for the overall prize. I think I need to run once more - to beat anyone who has a chance of overhauling me, and that should be that. I will be aiming to break my course record again.
Getting itchy feet (or should that be pedals!) and want to go out on the bike. Not been outside on the bike for 3 months. Duathlon season fast approaching, and the new tyres on the ZIPP and disc wheels need to feel some tarmac. March might be a busy racing month depending on the weather. It will interesting to see how I fare over my 20k route after my winter training on the bike indoors.
No idea when my next race will be. Certainly not this weekend - it's Katy's birthday and Valentine's day after all!
Word of the week - "OVERWHELM" ... which is what I have to do to my opponents when I next race!
Tonight's training was tough. Didn't want to run at all, but forced a 2k jog on the treadmill followed by a 10k run. Managed a 34m 50s 10k so quite pleased with that especially as no part of my body wanted to move!
Conditions were pretty good for racing, albeit the course was a bit muddy (it's off road). This was the fourth race in the six race series. Need to compete in 4 races to enable you to qualify for any prize at the end.
By my reckoning I am well in contention for the 1st prize - having had a 1st, 3rd and 2nd place finish in the previous races. There were a couple of runners there who had beaten me in previous races, so I stuck to my tried and tested game plan - "run as fast as you can for as long as you can". I was leading after the first mile, then an athlete who had not competed in the series cruised past me (I probably did a 5 min mile!) and as I was pretty much flat out I couldn't keep up. I felt pretty good for the rest of the race and broke MY course record my 16 secs. The winner broke THE course record so he truly was an uhber athlete! I managed to beat all my rivals which was good and shows the training is paying off. My times are saying that I should be about 33m 30s for 10k at the moment.
So, with 1st, 3rd, 2nd and 2nd place finishes, things are looking good for the overall prize. I think I need to run once more - to beat anyone who has a chance of overhauling me, and that should be that. I will be aiming to break my course record again.
Getting itchy feet (or should that be pedals!) and want to go out on the bike. Not been outside on the bike for 3 months. Duathlon season fast approaching, and the new tyres on the ZIPP and disc wheels need to feel some tarmac. March might be a busy racing month depending on the weather. It will interesting to see how I fare over my 20k route after my winter training on the bike indoors.
No idea when my next race will be. Certainly not this weekend - it's Katy's birthday and Valentine's day after all!
Word of the week - "OVERWHELM" ... which is what I have to do to my opponents when I next race!
Tonight's training was tough. Didn't want to run at all, but forced a 2k jog on the treadmill followed by a 10k run. Managed a 34m 50s 10k so quite pleased with that especially as no part of my body wanted to move!
Wednesday 3 February 2010
Paradise lost ... and found again
Well it has been a strange week.
Having had an almost perfect few weeks of training, last Thursday on the bike was hell. No power at all in the legs and a requirement of colossal mental strength to complete the 75 minute bike session.
Having just put it down to "one of those off days", I rested on Friday and then hit the treadmill on Saturday and did 9 miles, but again no power and was struggling at 6 min mile pace. My health deteriorated on Saturday and in bed by 6pm I knew things weren't right. Seems some form of virus had taken over.
48 hours later and the body felt ok so a tough 45 min session on the cross trainer dusted off the cob-webs and some of the old power was back.
Tuesday's run was again 9 miles, with 8 miles done at sub 6 min mile pace. Back on track.
Today was again on the cross trainer for a tough 45 min calorie burning session, followed by flap jack!
Big race, and my first race for 5 weeks awaits me on Sunday. The usual 5 mile Centurion Grand Prix race. Tactics are to power from the off and use the jet heels to go sub 27m. A tough ask but gotta aim high!
Not sure what to do tomorrow night. Will either be the long cycle or a speed running session, probably the latter.
Just had to take advantage of a free delivery and 10% offer on High 5 products. The arsenal of goods will be arriving soon to fuel the engine.
Having had an almost perfect few weeks of training, last Thursday on the bike was hell. No power at all in the legs and a requirement of colossal mental strength to complete the 75 minute bike session.
Having just put it down to "one of those off days", I rested on Friday and then hit the treadmill on Saturday and did 9 miles, but again no power and was struggling at 6 min mile pace. My health deteriorated on Saturday and in bed by 6pm I knew things weren't right. Seems some form of virus had taken over.
48 hours later and the body felt ok so a tough 45 min session on the cross trainer dusted off the cob-webs and some of the old power was back.
Tuesday's run was again 9 miles, with 8 miles done at sub 6 min mile pace. Back on track.
Today was again on the cross trainer for a tough 45 min calorie burning session, followed by flap jack!
Big race, and my first race for 5 weeks awaits me on Sunday. The usual 5 mile Centurion Grand Prix race. Tactics are to power from the off and use the jet heels to go sub 27m. A tough ask but gotta aim high!
Not sure what to do tomorrow night. Will either be the long cycle or a speed running session, probably the latter.
Just had to take advantage of a free delivery and 10% offer on High 5 products. The arsenal of goods will be arriving soon to fuel the engine.
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