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.
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!
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