Outlaw Training

Well today is the end of Jan 14. I have noticed that the days are getting slightly longer - though the weather seems to be getting colder - and this always makes me feel as though the race season is coming! This season, however, I want to do things differently. For the past 10 years I have always started to add lots of intensity at this time of year as prep for the early season Duathlon races. Not this year! This year is all about hitting targets at the right time. So Jan has been a month of building volume and staying healthy Has this been achieved? Well mostly! I had a couple of health glitches that really brought my running totals down for the month. Firstly, I picked up a calf strain. Not sure why but new trainers may have caused this. Then a bike crash really halted training. My hip was badly bruised and I feared serious injury. But normal training seems to have resumed this week - phew! When compared to Jan 13, Jan 14 has seen much increased volume: Jan 13 38:30 Jan 14 59:20 I am starting a new phase in Feb, with some key sessions to complete over a 2 WEEK period: Long Du Bike/run, Long easy run, Long bike, Short Du Bike/run, Long tempo run. All these sessions can be completed indoors, though I would rather not! I will also continue to condition myself with the bike rollers - it`s going ok but it will be a while before I am totally proficient. Happy training oh there.

Nearly Feb - Building Continues. . .

So Christmas is a distant memory. After an easy week training has ramped up and a small calf tweak that hit me early last week has subsided. Yes, for a change, I rested from running and I can now return to training. I also made sure that the long run today was reduced - I can get back to the long run build gradually without any impact to the long term goal. This week I will complete 3 swim sessions, over 10 hours of cycling and 4 short distance runs (the long run was reduced to 8 miles). That is a tasty week of training - all at low intensity. Well, not all of it! I try and include a tempo run session once every 10 days. This week I completed 4 x 1 mile tempo with 60 seconds rest. After a 7:01 rep, the remaining 3 reps were between 6:31 and 6:39. All were comfortable and no problems with injury. Talking of the injury situation, the results from the MRI on my glute/hamstring showed slight fluid build up but no muscle damage. The specialist advise was to continue with the rehab by adopting a new dynamic stretching routine. At least 20% of my training is now rehab and conditioning! That is the price if I want to remain healthy. But it feels good and I wish I had completed more conditioning at a younger age! Onwards and upwards. . . . In a controlled manner!

"Grafman" Triathlon England National Middle Distance Championships 2014

Training has continued and I have maintained long weekend rides with Newcastle Triathlon Club. It has been a while since I have strung together a sustained period of long rides. I hope that these will form a good endurance addition to the endurance that I have built over the years. Then, come July the Outlaw Ironman race will be undertaken with confidence. I have also found the perfect build up race: "Grafman" Triathlon England National Middle Distance Championships 2014. It is on the 8 June 14 - perfect timing for a build race. So happy days. Although I have maintained consistency, I have had to take a few days off running due to a 'tweak' in my left calf. I am taking no chances and the rest from running seems to have been wise. Today I returned to running with a 4 mile run commute to the pool. It is much better, but I will take a couple more days run rest to be sure. The training on the rollers is going well, though it will take a while before I become proficient! No tumbles yet but that is because I am only on rollers beside a wall! Another update soon!