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.
Tuesday, 26 January 2010
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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