Today's race was the first in the BlackSheep Series - the Fountains Abbey 10k.
Having resigned myself on Monday to having a 0% chance of running due to calf injuries, Thursday's brutal physio session with the former Birmingham City FC Head Physio meant that the knots had been unknotted and the legs able to run free(ish).
So, a 4th place finish in today's race was a satsifactory result. I am my harshish critic, and could have finished higher but the legs did not respond well to the hills and pushing them even more with dodgy calves could have meant re-occurence of injury. At 7k I tried to kick and nothing happened!!!
Thirsk & Sowerby won the team prize, and with Gary Dunn back for Ripon that will strengthen the team's credentials immeasurably. Only problem with being a coeliac is that I can't drink beer and so the BlackSheep Ale will find its way to willing drinkers down here in Brum.
25 miles training in 3 weeks is not ideal but I've already moved on to Ripon and hope everyone that beat me today races there so I can take them on in better shape. Anyway, I'll be wearing different trainers there as the ones I used today are caked in mud - so much so that I can't even tell if they are trainers to be honest.
Sunday, 25 April 2010
Wednesday, 21 April 2010
Lazarus
Been a while since my last blog mainly because of depression through injury.
I managed to race in the Easter Monday 10 mile on 5 April and was 2nd in 56m 39s. Really pleased (and with the prize money!) but I was held back by a calf injury in the right leg which then spread to the left leg as I had over-compensated in the race.
Unable to barely walk for 2 weeks I took matters into my own hands and treated myself to a self-harm session. No, not beer or drugs, but a deep tissue massage to unravel the clots/knots in my legs. Those who have had intenes physio know of that pain, but fingers crossed it has worked a miracle cure. Who knows, maybe the BlackSheep Gods have intervened for me.
From zero running to a 5k run on Tuesday, and then a 10k run today. Not super fast but fast enough and more importantly pain-free enough to cause me to be optimistic about not only making the start but also of finishing in one piece. Hopefully I can make a good fight of it with the leaders but I will of course miss the 2+ weeks of not running, but as long as I have two legs that can run pain-free I will use my lion heart to do the rest. My rivals legs may be in better shape and better prepared, but if I'm in touching distance with two miles I'll be happy to test their mental strength.
Will be making the trip north with the new Adidas Adizero shorts I bought today. All that remains is wrapping up in cotton wool and thinking about what footwear is best - the course should be dry given the forecast so I think it's the newish T6 racers.
I managed to race in the Easter Monday 10 mile on 5 April and was 2nd in 56m 39s. Really pleased (and with the prize money!) but I was held back by a calf injury in the right leg which then spread to the left leg as I had over-compensated in the race.
Unable to barely walk for 2 weeks I took matters into my own hands and treated myself to a self-harm session. No, not beer or drugs, but a deep tissue massage to unravel the clots/knots in my legs. Those who have had intenes physio know of that pain, but fingers crossed it has worked a miracle cure. Who knows, maybe the BlackSheep Gods have intervened for me.
From zero running to a 5k run on Tuesday, and then a 10k run today. Not super fast but fast enough and more importantly pain-free enough to cause me to be optimistic about not only making the start but also of finishing in one piece. Hopefully I can make a good fight of it with the leaders but I will of course miss the 2+ weeks of not running, but as long as I have two legs that can run pain-free I will use my lion heart to do the rest. My rivals legs may be in better shape and better prepared, but if I'm in touching distance with two miles I'll be happy to test their mental strength.
Will be making the trip north with the new Adidas Adizero shorts I bought today. All that remains is wrapping up in cotton wool and thinking about what footwear is best - the course should be dry given the forecast so I think it's the newish T6 racers.
Saturday, 3 April 2010
Injury Rollercoaster
The last 36 hours have been traumatic.
On Friday I tried on my new lightweight Saucony Grid Type A3 trainers for a gentle 10 miles on the treadmill. Well, I say gentle, I mean around a 60 min 10 mile which I think is reasonable now.
About 6 miles in I felt a twinge in the right calf, and carried on for another 1/2 mile, knowing I had warmed up properly and was in fully fit shape an hour before. Then I couldn't carry on and stopped before I did some damage. I literally couldn't walk properly on my right leg and it felt like I'd strained or torn maybe a tendon, or trapped a nerve? Not such a Good Friday eh?
Ice to the ready, Ibugel, anything, a call to the physio.
This morning having had the ice pack on the leg was vastly improved, and a physio session at 9am has really helped. The cause we agreed was the new shoes so they are going on ebay and will be replaced by a pair of Adidas Adios shoes.
Not sure if I'll be able to race on Easter Monday (10 mile)but thanking my lucky stars that Fountains Abbey 10k should be fine.
Oh, nearly forgot about last week's race - first triathlon of the year. 12th (out of around 300), which was disappointing and great in equal portions. Only one swim in 4 months and managed a 7m 6s 400m, which is good for me (around 7m flat is my best), and was quickest in the 5k run. Cycling was mediocre thanks to the wrong wheel choice (a disc in windy conditions is a poor choice) which was due to my lateness in registering and no time to change the wheel, and then my chain came off in the race as I moved from low to high gears too quickly, another mistake by yours truly.
The good thing is that I was 12th due to making technical mistakes rather than physical ability. The technical errors can be ironed out and then the physical stuff takes care of itself. If I had technical ability but no physical ability then I'd be struggling. I do learn from every triathlon but as there is so much to learn it's tough to do a perfect race but one can hope.
On Friday I tried on my new lightweight Saucony Grid Type A3 trainers for a gentle 10 miles on the treadmill. Well, I say gentle, I mean around a 60 min 10 mile which I think is reasonable now.
About 6 miles in I felt a twinge in the right calf, and carried on for another 1/2 mile, knowing I had warmed up properly and was in fully fit shape an hour before. Then I couldn't carry on and stopped before I did some damage. I literally couldn't walk properly on my right leg and it felt like I'd strained or torn maybe a tendon, or trapped a nerve? Not such a Good Friday eh?
Ice to the ready, Ibugel, anything, a call to the physio.
This morning having had the ice pack on the leg was vastly improved, and a physio session at 9am has really helped. The cause we agreed was the new shoes so they are going on ebay and will be replaced by a pair of Adidas Adios shoes.
Not sure if I'll be able to race on Easter Monday (10 mile)but thanking my lucky stars that Fountains Abbey 10k should be fine.
Oh, nearly forgot about last week's race - first triathlon of the year. 12th (out of around 300), which was disappointing and great in equal portions. Only one swim in 4 months and managed a 7m 6s 400m, which is good for me (around 7m flat is my best), and was quickest in the 5k run. Cycling was mediocre thanks to the wrong wheel choice (a disc in windy conditions is a poor choice) which was due to my lateness in registering and no time to change the wheel, and then my chain came off in the race as I moved from low to high gears too quickly, another mistake by yours truly.
The good thing is that I was 12th due to making technical mistakes rather than physical ability. The technical errors can be ironed out and then the physical stuff takes care of itself. If I had technical ability but no physical ability then I'd be struggling. I do learn from every triathlon but as there is so much to learn it's tough to do a perfect race but one can hope.
Thursday, 18 March 2010
Sports Relief
Well, a week ago I was scheduled to race on 21 March in my first Duathlon of the year.
Then I remembered it was Sports Relief on 19 March (tomorrow) and that last year when I watched it I vowed to myself I would do something this year.
An email came round from work saying that people were taking it in turns to cycle for 5 mins on a cycle machine, with the aim to keep it going from 9-4pm. People can guess the total distance travelled for £1, and the Company will match it.
Putting my thinking cap on, I decided that I would walk from 9-4pm, and people can now guess how far I will walk in this 7 hour period as well! I am hoping to do a marathon along the canals of Birmingham but I will need to motor I think to achieve that. The rucksack will hinder me as well, although all those flapjacks and energy drinks will be needed. Just hope the weather is fine!
It looks like we will raise around £1,000 for Sports Relief which is great and I will have put something back into this life I take so much out of, and help those less fortunate than myself.
So, the Duathlon is a non-starter on Sunday. I'm sure I'll be exhausted after 7 hours of walking and racing Sunday is a recipe for injury, no matter how much I want to race. To compensate, I have entered for a 10 mile time trial on 5 April. The last race before Fountains - and means a 3 week break from races before Fountains so should be raring to go and hit Fountains hard.
The 10 mile runs I'm doing should make the 10k races a walk in the park!
Then I remembered it was Sports Relief on 19 March (tomorrow) and that last year when I watched it I vowed to myself I would do something this year.
An email came round from work saying that people were taking it in turns to cycle for 5 mins on a cycle machine, with the aim to keep it going from 9-4pm. People can guess the total distance travelled for £1, and the Company will match it.
Putting my thinking cap on, I decided that I would walk from 9-4pm, and people can now guess how far I will walk in this 7 hour period as well! I am hoping to do a marathon along the canals of Birmingham but I will need to motor I think to achieve that. The rucksack will hinder me as well, although all those flapjacks and energy drinks will be needed. Just hope the weather is fine!
It looks like we will raise around £1,000 for Sports Relief which is great and I will have put something back into this life I take so much out of, and help those less fortunate than myself.
So, the Duathlon is a non-starter on Sunday. I'm sure I'll be exhausted after 7 hours of walking and racing Sunday is a recipe for injury, no matter how much I want to race. To compensate, I have entered for a 10 mile time trial on 5 April. The last race before Fountains - and means a 3 week break from races before Fountains so should be raring to go and hit Fountains hard.
The 10 mile runs I'm doing should make the 10k races a walk in the park!
Thursday, 11 March 2010
The First and the Last
I had a thought today as I drove to work ... and it is unusual for me to think on this journey as I am on automatic pilot ...
"Race every race as if it were your last".
If this were the case, how would I approach my "last" race? Would it be any different than normal? Would I care about tactics? Would I care about pain? Would I even feel pain?
One answer I would need to know in my "last" race was how fast I could truly go, to the extent that I had pushed myself to my physical limits. I would need to have crossed the finish line knowing there was nothing else I could have given to achieve a better time or result.
With that in mind, there will be no quarter given in races from now on.
On a more "lighter" note, I received confirmation that my latest pair of Brooks T6 racers were pinging their way to me. Not that I need another pair of running shoes, but it's better to keep a healthy stock, and in any case, I'm mainly just buying them from vouchers won, so they are free!!! I have £25 in vouchers left - so will put the difference to buying another pair of Adidas Adizero Adios shoes - beginning to rival the T6 as the Halliday shoe of choice.
As planned (for once!), I stuck to the training schedule of a 10 mile run last night. I felt really good (for once!) as I embarked on a training session, and decided to try and trim the 59m 13s current PB. Going through the halfway stage at 29m 20s I knew I was there and (with a magic sprint finish for the cameras) turned in a 57m 56s. Job done and with 2 months to the Ripon 10 miler, who knows where I'll wind up.
"Race every race as if it were your last".
If this were the case, how would I approach my "last" race? Would it be any different than normal? Would I care about tactics? Would I care about pain? Would I even feel pain?
One answer I would need to know in my "last" race was how fast I could truly go, to the extent that I had pushed myself to my physical limits. I would need to have crossed the finish line knowing there was nothing else I could have given to achieve a better time or result.
With that in mind, there will be no quarter given in races from now on.
On a more "lighter" note, I received confirmation that my latest pair of Brooks T6 racers were pinging their way to me. Not that I need another pair of running shoes, but it's better to keep a healthy stock, and in any case, I'm mainly just buying them from vouchers won, so they are free!!! I have £25 in vouchers left - so will put the difference to buying another pair of Adidas Adizero Adios shoes - beginning to rival the T6 as the Halliday shoe of choice.
As planned (for once!), I stuck to the training schedule of a 10 mile run last night. I felt really good (for once!) as I embarked on a training session, and decided to try and trim the 59m 13s current PB. Going through the halfway stage at 29m 20s I knew I was there and (with a magic sprint finish for the cameras) turned in a 57m 56s. Job done and with 2 months to the Ripon 10 miler, who knows where I'll wind up.
Tuesday, 9 March 2010
One Shot
As the great songsters JLS say "You only get one shot, so make it count".
With that in mind, Sunday's big news was that (unless my mathematical ability has deserted me) I have secured the Centurion 5 mile series title. This is an event which has been going for some 40 years so I'm very pleased to add my name to the list of winners.
Sunday's race went well - there were two competitors who potentially could have beaten me in the series (you need to do 4 races to qualify). I set off like the proverbial rocket with the aim of breaking them before I broke myself (I did not want to leave anything to chance by relying on the last race on 11 April to have to beat them). The plan worked and I came second, knocking 20 secs off my PB for the (off road) course - 26m 54s. I had a bit of a stomach bug and spent most of the rest of Sunday in bed, but it was job done. The winner was a new (dutch) athlete (and so can't qualify for the series), who spent the whole race running right behind me and clipped my heels 3 times. One more time I'd have swung for him - obviously no racing etiquette in Holland! I'm not sure what times I'm capable of on a 5 mile road - maybe sub 26m 30s now.
Today feeling better and had an hour session on the cross trainer which I really enjoyed. Will probably do a 10 miler on the treadmill tomorrow night. I did a good 59m 13s last week, so should shave a few secs off that. The aim is to be 10 mile race fit for Ripon on 9 May. I want to be able to attack a 10 mile course, rather than just struggling around ... we'll see!
As I have won the Centurion series, I will not be racing in their last race on 11 April. I'll see what shape I'm after a duathlon on 21 March, and triathlon on 28 March, but it's not beyond the realms of possibility that I'll solely focus on training after that and not race until Fountains (25 April). Having got my race tactics from "Master" Dunn, I want to be in peak condition for that.
Spent some of my vouchers on some new Adidas Adios trainers. They are great, although not as good as the Brooks T6 racers in my opinion (they are super great!). I'll do my 10 mile run in the Adios tomorrow night. I tried two other Adidas shoes - the Mana and the Ace - but they were nowhere near as good as the Adios. If they are good enough for Alistair Brownlee they are good enough for me!
My son Rowan's 5th birthday tomorrow. Working from home and so that means I can enjoy the all important Tea Party!
With that in mind, Sunday's big news was that (unless my mathematical ability has deserted me) I have secured the Centurion 5 mile series title. This is an event which has been going for some 40 years so I'm very pleased to add my name to the list of winners.
Sunday's race went well - there were two competitors who potentially could have beaten me in the series (you need to do 4 races to qualify). I set off like the proverbial rocket with the aim of breaking them before I broke myself (I did not want to leave anything to chance by relying on the last race on 11 April to have to beat them). The plan worked and I came second, knocking 20 secs off my PB for the (off road) course - 26m 54s. I had a bit of a stomach bug and spent most of the rest of Sunday in bed, but it was job done. The winner was a new (dutch) athlete (and so can't qualify for the series), who spent the whole race running right behind me and clipped my heels 3 times. One more time I'd have swung for him - obviously no racing etiquette in Holland! I'm not sure what times I'm capable of on a 5 mile road - maybe sub 26m 30s now.
Today feeling better and had an hour session on the cross trainer which I really enjoyed. Will probably do a 10 miler on the treadmill tomorrow night. I did a good 59m 13s last week, so should shave a few secs off that. The aim is to be 10 mile race fit for Ripon on 9 May. I want to be able to attack a 10 mile course, rather than just struggling around ... we'll see!
As I have won the Centurion series, I will not be racing in their last race on 11 April. I'll see what shape I'm after a duathlon on 21 March, and triathlon on 28 March, but it's not beyond the realms of possibility that I'll solely focus on training after that and not race until Fountains (25 April). Having got my race tactics from "Master" Dunn, I want to be in peak condition for that.
Spent some of my vouchers on some new Adidas Adios trainers. They are great, although not as good as the Brooks T6 racers in my opinion (they are super great!). I'll do my 10 mile run in the Adios tomorrow night. I tried two other Adidas shoes - the Mana and the Ace - but they were nowhere near as good as the Adios. If they are good enough for Alistair Brownlee they are good enough for me!
My son Rowan's 5th birthday tomorrow. Working from home and so that means I can enjoy the all important Tea Party!
Thursday, 25 February 2010
A race against time
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.
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.
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.
Tuesday, 26 January 2010
Beetroot Juice!
Well, training has been going well. Over 3 weeks since my last race but probably the best 3 weeks of training I have (ever) had.
Because I compete in multi-sport, it's difficult to say how many "miles" I do a week, when compared to a pure runner, as I do a lot of cycling. I have upped my workload on the bike, so that my sessions are a minimum of 70 minutes. I will do two bike sessions a week. Once the better weather comes, I will be able to see how I'm progressing speed-wise on my favourite cycle route. Big news (for me anyway) is that the new thin (19mm) tubular tyre has been fitted on the front Zipp 808 wheel - it's just waiting for opportunity now to show me what it can do!
Been varying training somewhat. Good cycle sessions, and an increase in time spent on the cross-trainer on Monday night at work (45 minutes) as well. Throw in my Wednesday speed session and a weekend long run and the job's a good-un.
Not sure what I will be doing tomorrow night. I thought I'd bring forward my speed session to today to test where I was at and to see if I could break the magic 27 mins for 5 miles (8k) on the treadmill. The only problem with starting at 17kph is that this means a lot of work at the latter stages of the 5 miles to break 27 mins. I managed to claw a bit of time back and went through 5k in 16m 59s and then really needed to put the burners on the last mile, which I did and came home in 26m 56s. That means a 9m 55s last 3k which is pleasing.
The aim will be to somehow get down to 26m 30s in the next few weeks.
The funniest thing this week has been "Beetroot Juice". My triathlon bible says that an important factor in success in sport is support from loved ones. So, my wife had read an article on Beetroot Juice which apparently has lots of nitrates in it which helps your blood or does something to oxygen and gives you superstrength. I was then confronted with a bottle of Beetroot Juice and thought this will be a magic elixir. Unfortunately it tastes vile and I could only stomach half a bottle before it got tipped down the sink. So, back to the High5 carb/protein drinks! But I still have the love and support of my wife so I'll be fine.
My new British Triathlon handbook arrived today. This has all the races for the year (duathlon and triathlon) in so I'm busy planning races. I fully expect to do more running and duathlon rather than triathlon this year.
One element that helps my training and racing is the memory of the late (and great) Noel Groves. I often find when I'm wanting to quit at cycling or run slower, that Headteacher's voice nags in my ear "Now come on Mr Halliday, don't skip on your training, you are only cheating yourself". Noel is the father of one of my best friends (Andy, who lives Down-under) and died less than a year ago. I miss my friend's dad, but I will never forget him. He would have loved to hear about my races and probably compiled loads of historical stats on how I was improving or deteriorating and suggested areas to focus on! He still makes me laugh and cry in equal amounts.
Because I compete in multi-sport, it's difficult to say how many "miles" I do a week, when compared to a pure runner, as I do a lot of cycling. I have upped my workload on the bike, so that my sessions are a minimum of 70 minutes. I will do two bike sessions a week. Once the better weather comes, I will be able to see how I'm progressing speed-wise on my favourite cycle route. Big news (for me anyway) is that the new thin (19mm) tubular tyre has been fitted on the front Zipp 808 wheel - it's just waiting for opportunity now to show me what it can do!
Been varying training somewhat. Good cycle sessions, and an increase in time spent on the cross-trainer on Monday night at work (45 minutes) as well. Throw in my Wednesday speed session and a weekend long run and the job's a good-un.
Not sure what I will be doing tomorrow night. I thought I'd bring forward my speed session to today to test where I was at and to see if I could break the magic 27 mins for 5 miles (8k) on the treadmill. The only problem with starting at 17kph is that this means a lot of work at the latter stages of the 5 miles to break 27 mins. I managed to claw a bit of time back and went through 5k in 16m 59s and then really needed to put the burners on the last mile, which I did and came home in 26m 56s. That means a 9m 55s last 3k which is pleasing.
The aim will be to somehow get down to 26m 30s in the next few weeks.
The funniest thing this week has been "Beetroot Juice". My triathlon bible says that an important factor in success in sport is support from loved ones. So, my wife had read an article on Beetroot Juice which apparently has lots of nitrates in it which helps your blood or does something to oxygen and gives you superstrength. I was then confronted with a bottle of Beetroot Juice and thought this will be a magic elixir. Unfortunately it tastes vile and I could only stomach half a bottle before it got tipped down the sink. So, back to the High5 carb/protein drinks! But I still have the love and support of my wife so I'll be fine.
My new British Triathlon handbook arrived today. This has all the races for the year (duathlon and triathlon) in so I'm busy planning races. I fully expect to do more running and duathlon rather than triathlon this year.
One element that helps my training and racing is the memory of the late (and great) Noel Groves. I often find when I'm wanting to quit at cycling or run slower, that Headteacher's voice nags in my ear "Now come on Mr Halliday, don't skip on your training, you are only cheating yourself". Noel is the father of one of my best friends (Andy, who lives Down-under) and died less than a year ago. I miss my friend's dad, but I will never forget him. He would have loved to hear about my races and probably compiled loads of historical stats on how I was improving or deteriorating and suggested areas to focus on! He still makes me laugh and cry in equal amounts.
Sunday, 17 January 2010
Racing can wait ... for now
I have been trawling through the internet and magazines trying to get together some sort of racing hit-list for 2010. I seriously got about as far as April, and that was not even looking on Runner's World. March seems to be Duathlon month, with one a weekend a distinct possibility. However, given I want to spent time with the family (unless they want to come with me!) and not wanting to overdo things early on in the season, I think I will choose maybe 2. March can be dodgy weather-wise for cycling, so it's a case of wait and see for those races.
My first foree Up North may come in the Fountains 10k on 25 April. I am really looking forward to representing the Harriers on home territory - and if I can stay injury-free between now and then, given the training programme I am doing, I have high hopes of being able to attack courses knowing that my body will back me up.
Training is going very well. Press-up record is up to 87! Spent 90 mins on the bike today which is another record for the turbo trainer. Listening to Queen on the stereo helped me out - "The Show Must Go On" - even if I'm tired. My wife swears I was literally steaming when she came to speak to me on my bike today - so I must have been putting in some serious effort!
Have been reading a very good Christmas present of mine - The Triathlete's Bible. A good section on nutrition - so I'll be eating a bit more tuna (even though I don't really like it) from now on to increase the protein intake. Another good section was Mental Toughness. No idea if I possess all the characteristcis for Mental Toughness (or "mental metality" as my Dad would say) - but two things I do know is that I never give up, and I don't fear anyone. The only fear is fear itself, and I'm not sure if I fear fear!
My first foree Up North may come in the Fountains 10k on 25 April. I am really looking forward to representing the Harriers on home territory - and if I can stay injury-free between now and then, given the training programme I am doing, I have high hopes of being able to attack courses knowing that my body will back me up.
Training is going very well. Press-up record is up to 87! Spent 90 mins on the bike today which is another record for the turbo trainer. Listening to Queen on the stereo helped me out - "The Show Must Go On" - even if I'm tired. My wife swears I was literally steaming when she came to speak to me on my bike today - so I must have been putting in some serious effort!
Have been reading a very good Christmas present of mine - The Triathlete's Bible. A good section on nutrition - so I'll be eating a bit more tuna (even though I don't really like it) from now on to increase the protein intake. Another good section was Mental Toughness. No idea if I possess all the characteristcis for Mental Toughness (or "mental metality" as my Dad would say) - but two things I do know is that I never give up, and I don't fear anyone. The only fear is fear itself, and I'm not sure if I fear fear!
Wednesday, 13 January 2010
High 5's all round
Well, this week's training plan has been pretty poorly worked out, in that it has happened as follows:
Sunday - 70 mins on bike - CORRECT!
Monday - 10 miles on treadmill - but was meant to be rest/ a few press ups!
Tuesday - Rest (well, 85 press ups and a few weights) - was meant to be an easy run/cross trainer!
Wednesday - Tough interval session on treadmill - CORRECT!
Tomorrow - Will now be 70 mins on bike (was meant to be rest!)
Who knows what is happening the rest of the week? But I've certainly put in some effort. The interval session went well tonight. My wife said she heard some very strange noises coming from the garage. No doubt passers by would confused as well. But the chances are they would be making worse noises than me after the 7th 800m at 5m 15s pace (18.5 kph). I probably did about 9 miles in total, with the warm up, with the 7 x 800m slow sessions being 6m 15s pace (15.2 kph). Last week was 6 x 800m fast/slow sessions so that's an extra mile of speed stored up somewhere.
I've started using the High 5 range of energy drinks and gels. A lot of the top triathletes and duathletes swear by them. The postman brought me a magic box of High 5 tricks today to build into my programme and races. I'm finding the 4:1 carb/protein drinks are very good and I recover from sessions (even tonights) quickly with no pain at all.
No races really on the horizon. Next one I think is the Centurian 5 mile series again where I was 2nd 10 days ago. Ashley Hurdman, an elite triathlete put me to the sword on the run clocking 27min 7s. That's probably 26min 30s on road as the Centurian race is multi terrain and a few bridges/gates to get through which really slow you down. If he races next time I have 23s to make up. A big ask but I'll give it a go. As Chrissie Wellington says "Fear no-one".
To be honest, I'm not too bothered about not racing and "Andino's" gym (well, my garage) is getting a lot of use. The membership rates are pretty good, especially with no overheads such as heating to worry about. But I am missing going on the road with my bike and using my armoury of wheels, none of which have seen open air for a good couple of months. Well, that's actually a lie as the Zipp 808 front wheel currently is at the bike shop getting a new tubular tyre put on it (19mm wide for extra speed). It's funny, my car needed a new tyre and I grumbled at the cost. My bike needs a new tyre which costs the same and it's perfectly fine!
Sunday - 70 mins on bike - CORRECT!
Monday - 10 miles on treadmill - but was meant to be rest/ a few press ups!
Tuesday - Rest (well, 85 press ups and a few weights) - was meant to be an easy run/cross trainer!
Wednesday - Tough interval session on treadmill - CORRECT!
Tomorrow - Will now be 70 mins on bike (was meant to be rest!)
Who knows what is happening the rest of the week? But I've certainly put in some effort. The interval session went well tonight. My wife said she heard some very strange noises coming from the garage. No doubt passers by would confused as well. But the chances are they would be making worse noises than me after the 7th 800m at 5m 15s pace (18.5 kph). I probably did about 9 miles in total, with the warm up, with the 7 x 800m slow sessions being 6m 15s pace (15.2 kph). Last week was 6 x 800m fast/slow sessions so that's an extra mile of speed stored up somewhere.
I've started using the High 5 range of energy drinks and gels. A lot of the top triathletes and duathletes swear by them. The postman brought me a magic box of High 5 tricks today to build into my programme and races. I'm finding the 4:1 carb/protein drinks are very good and I recover from sessions (even tonights) quickly with no pain at all.
No races really on the horizon. Next one I think is the Centurian 5 mile series again where I was 2nd 10 days ago. Ashley Hurdman, an elite triathlete put me to the sword on the run clocking 27min 7s. That's probably 26min 30s on road as the Centurian race is multi terrain and a few bridges/gates to get through which really slow you down. If he races next time I have 23s to make up. A big ask but I'll give it a go. As Chrissie Wellington says "Fear no-one".
To be honest, I'm not too bothered about not racing and "Andino's" gym (well, my garage) is getting a lot of use. The membership rates are pretty good, especially with no overheads such as heating to worry about. But I am missing going on the road with my bike and using my armoury of wheels, none of which have seen open air for a good couple of months. Well, that's actually a lie as the Zipp 808 front wheel currently is at the bike shop getting a new tubular tyre put on it (19mm wide for extra speed). It's funny, my car needed a new tyre and I grumbled at the cost. My bike needs a new tyre which costs the same and it's perfectly fine!
Sunday, 10 January 2010
Up and Running!
Sunday 10 January 2010
Welcome to my first official training and racing blog!
For those of you who don't know, my sports of choice are Running, Duathlon and Triathlon (and in that order I might add!). Swimming for me is damage limitation in races. I have a great bike with even better wheels (which helps immensely when you have runners legs!) which masks the fact that I am no uhber-cyclist. But it's on two feet that I can hold my own and there's is a lot of improving to do there as well.
I am well and truly into my winter training programme, which, although is a training programme, has and will include some races I'm sure.
Having learned that those more experienced and/or better than me know best, I am becoming like a sponge and taking on board as much information, advice and knowledge as I can in an effort to shave off seconds, which will become minutes (I hope) in forthcoming races.
My training programme is evolving shall we say, but is finally beginning to look like something near what it ought to be. "Time on the legs" is what I hear people say, and so that is what I am trying to do more of without injuring myself (I'm convinced last season my DNA was balsa-wood or glass). I do compensate on this a bit by doing cycle sessions which whilst hard are easier on the joints and are not too dis-similar to long runs.
This week should be as follows:
Yesterday - Long run (for me!) - 11 miles @ 6 minute mile pace.
Sunday - 70 minutes on bike - not too tough on the gearing.
Monday - Rest (well - probably 80 press ups and maybe some weights!)
Tuesday - Easy run (30 mins) or cross trainer (30 mins).
Wednesday - Tough interval session. 7 x 800m fast (5m 15s pace) and 7 x 800m slow (6m 15s pace).
Thursday - Rest (well maybe 81 press ups!)
Friday - 70 mins on bike - moderate toughness on gearing.
Having a treadmill and turbo trainer mean the weather is irrelevant but also means I have no excuses!
No race next weekend. Family duties overtake the 2 races I had my eye on. Don't think it harms me not to race at the moment too much. Building up strength, speed and keeping injury free are key. There's plenty of races when the better weather comes.
Well, off to build some Christmas toys together now for my children (Rowan and Thea) - that will prove tougher than an interval session no doubt!
Welcome to my first official training and racing blog!
For those of you who don't know, my sports of choice are Running, Duathlon and Triathlon (and in that order I might add!). Swimming for me is damage limitation in races. I have a great bike with even better wheels (which helps immensely when you have runners legs!) which masks the fact that I am no uhber-cyclist. But it's on two feet that I can hold my own and there's is a lot of improving to do there as well.
I am well and truly into my winter training programme, which, although is a training programme, has and will include some races I'm sure.
Having learned that those more experienced and/or better than me know best, I am becoming like a sponge and taking on board as much information, advice and knowledge as I can in an effort to shave off seconds, which will become minutes (I hope) in forthcoming races.
My training programme is evolving shall we say, but is finally beginning to look like something near what it ought to be. "Time on the legs" is what I hear people say, and so that is what I am trying to do more of without injuring myself (I'm convinced last season my DNA was balsa-wood or glass). I do compensate on this a bit by doing cycle sessions which whilst hard are easier on the joints and are not too dis-similar to long runs.
This week should be as follows:
Yesterday - Long run (for me!) - 11 miles @ 6 minute mile pace.
Sunday - 70 minutes on bike - not too tough on the gearing.
Monday - Rest (well - probably 80 press ups and maybe some weights!)
Tuesday - Easy run (30 mins) or cross trainer (30 mins).
Wednesday - Tough interval session. 7 x 800m fast (5m 15s pace) and 7 x 800m slow (6m 15s pace).
Thursday - Rest (well maybe 81 press ups!)
Friday - 70 mins on bike - moderate toughness on gearing.
Having a treadmill and turbo trainer mean the weather is irrelevant but also means I have no excuses!
No race next weekend. Family duties overtake the 2 races I had my eye on. Don't think it harms me not to race at the moment too much. Building up strength, speed and keeping injury free are key. There's plenty of races when the better weather comes.
Well, off to build some Christmas toys together now for my children (Rowan and Thea) - that will prove tougher than an interval session no doubt!
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