Training is progressing and without realising it, I have bagged 3 big volume weeks. The intensity of biking and running is not up there with what I normally do for this time of year so I need to be mindful of some slow performances in April and May. Come June, however, if I can stay healthy, I hope to be hitting some decent form.
Training has fallen into this type of routine;
Monday: Bike (10 miles) to pool for swim. Bike home 15 miles steady. Push the hills if feeling strong.
Tuesday: Run into work 9 miles with plenty of hills. This is a plod with a rucksack on. Bike home 15 miles. Push hills if feeling strong.
Wednesday: Bike to pool for swim. Bike home 15 miles in TT mode hard all the way.
Thursday: Bike EZ 15 hilly miles to work. Run home Steady 9 miles.
Friday: Bike to pool for swim. Bike home hard 10 – 15 miles depending on how much time I have.
Sat: Rest or Group ride with Bad Tri. Normally have some hard efforts in the ride somewhere. EZ 30 min run.
Sunday: If rested yesterday it’s a threshold hour on the turbo followed by an hour run. If I did the group ride it’s a 90 min long EZ run.
The Achilles is aching slightly and I do need to keep up the eccentric loading exercises. I have turned into a plodder when running now though; in fact, I cannot remember when I did a fast run? Reckon it was mid Jan when I did the 3k TT on the running track.
Just completing a triathlon this year will be a victory so let’s keep it real!!
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Today is 16 Oct 22. Time to review the purpose of this Blog - again! It is 2 years since the last review. 🤕 2022 was shaping up well and I was on track for a decent middle distance Duathlon race. Then COVID hit me! I tried to salvage the race season but never felt strong or healthy. Looking to 2023 now and focussing on being healthy and some sprint Duathlon racing mixed with some bike TT fun on the Canyon CF
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12 comments:
Drop a longer run and instead go to the treadmill and do a short, like 30 min total, sprint session. 10 w/u then say 10 mins of speed, I'm doing 1 min on 1 min off at a hard effort, for me that's 16/17 kph. Be careful to bring that speed in carefully may be only doing 10 secs to start with every min and gradually increasing the number of reps, then 10 mins easy warm down and stretch. This will bring your race pace up without stressing things and avoiding just more threshold sessions which WILL fatigue and leave you prone with your Achilles. From what you've listed that his a fairly high load on top of a full time job and family commitments never mind the stress of moving again, do be careful.
Disagree. Don't go anywhere near intensity on the run with achile problems in the background. Just keep plodding away at low intensity. Keep adding a little most weeks and you will get faster and faster over time. It takes an enormous base of running before you plateaux. Research indicates at least 3-5years of over 50miles a week. Just keep your running consistent throughout the year ie 3-4 runs a week with one around the 90mins and just staying healthy, with a good body composition, and injury free will make you 'fast' by your 'A' race. As you say just doing a tri this will be a victory this. No more injuries is the way ahead. Cheers.
I'm no expert Young Sags but there seems to be a lack of rest in there. Saturday is rest or a ride with BADTri; when do you rest if you ride on Saturday?
Yeah I throw some rest in mid-week - honest! At the mment I am sticking to long and slow runs. Mainly because swim and bike are intense at the moment. Who knows what will happen? I may run a sub 20 min 5k at the RAF Sprints!
Isn't 'I'm no expert but...' the coaching the equivalent of 'With all due respect...' :-)
Too many of the longer sessions gave me the problem with my Achilles, especially where threshold and working hard on hills was concerned (which is what you are doing Sags if you read your post!). Have you run with a HR monitor lately? Might be a bit scarry if you sit down and see what kind of zones you are actually working in.
On top of that you have loads of load there! At the mo the slow and the sprint is working for my Achilles and I even managed some of it in Vibrams (like running barefoot), horses for courses I guess.
It is midweek, that swim session 'wiped you out' man you are heading for overtraining, take it from that has just had to take 5weeks off!
K x
Thanks guys; I do need to be careful. Haven't ysed a HR monitor for a while so i will give it a try. It seems to be the down hills that stresses the achilles - and there are many hills here. maybe once I am back in Cambridgeshire flat lands it will clear up totally! 12 cappuccinos, 12 Jaffa Cakes, 4 luncheon meat sarnies, 2 Soreen bars, 2 banannas, a protein drink, 2 oat breakfast bars and a bar of choccy has helped my recovery......burp
"in2triathlon said...
Isn't 'I'm no expert but...' the coaching the equivalent of 'With all due respect...' :-)"
LOL! Maybe; I was just trying to point out that I think Sags needs to rest more in a polite way, but I guess you knew that. :-)
You defo look to be doing too much as T-Man and K point out. A bit like last year at this time you crazy Type A personality man/fool. :-)
Kelda, I'm not sure which rehab school you're coming from with the 'sprints' at 17kph for achiles recovery here. Could it be the n=1 Kelda School of Rehab per chance? :-)
If any runner can't do a 90min run without their achiles going then they defo should not be hill running or 'sprinting'. If that be the case then I would get them intimately aquainted with their aquajogger, eccentric stretches and walking boots until the injury eases of.
Stay safe out there on those mean streets.
Neill out.
Neill, I was working on the basis that Sags is running big volumes and referred to achey, rather than pain. My thinking was - if I could get him to ditch a 9 mile run with rucksack on hills, for 30 mins on treadmill which is 20 mins of slow (w/u w/d) plus standing to oneside for ri it would mean sprints would amount to may be 5 mins tops in 1 min chuncks! Bit less stressful than aforementioned run above!
Also Primal principles of cutting out lots of chronic cardio (the inflammatory stuff) if favour of easier (which 9 miles with rucksack on hills is not!) and short efforts that make you feel better psychologically if nothing else!
Sags, if your Achilles is sore when you get out of bed, and needs 'walking in' before you get going, go find that aquabelt and DO NOT RUN for a while!
Kelda,
Run volume isn't too much of an issue for Sags from his posts - rest might be as T-man indicated. We all ache as we get older, that's a HTFU issue. If the ankle/achiles hurts then don't run on it.
Running in the hills probably isn't the best (but that is dependent on a few things eg whether Sags is a forefoot runner or heel striker; road/off-road etc) but sprints on a dodgy achiles definitely aren't the way ahead even for 5mins total IMHO and every physio I know.
As you know Primal is a way to a healthy life not a model for endurance performance. Simon Whitfield may follow the Primal dietary model with modification but he definitely doesn't follow the trg advice. Triathlon is chronic cardio there is no other way to get good at it (unless you are time limited), as Mark Sisson's life indicates. All exercise causes inflamation (it's a product of breakdown which is needed to get better) and anyone trg hard will carry inflamation and fatigue through to the next session(s) unless they can get loads of rest, and who gets time to rest other than sleep?
Sorry getting off topic Sags. I won't post on this again guys.
Neill
Interesting! And I have no ache or pain in the achilles when I awake. So that's a good thing! My running may well decrease when I move back to Wyton - well the running with rucksack on hills will!
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