Danbuster Duathlon Approaches

Yes it is race time. This event always seems too early to me. Last year I am sure that I was near hyperthermic! Today I tested my ankle out after a running lay-off due to that freak twisted ankle fall. I completed 16 x 800 with 1 min recovery and it was ok. This was a session that I did a few weeks back, with aim of building reps at tempo pace. I dropped the pace slightly, maintaining 3:10 - 3:14 consistently. As I add reps I will reduce the pace further. Clearly I am not in shape for any fast running. But I am content with where my running is - especially after a few set backs. I have time to get in sub-3 hour marathon shape from where I am now. The cost is that I cannot go crazy with speed sessions. So that means a slower Dambuster Duathlon. I must get my head round the fact that it is a training race! Training has been consistent over the last 3 months and I am in a far better place than last hear - I was in the middle of imploding this time last hear!! I am trying not to focus on the weekly hours too much, but rather ensure I complete key sessions. So far so good. For motivation I took a gamble and ordered some new race shows from sportspursuit.com. That means I didn't get to try them on; or even see a lot in the shop. However, they were such a great deal that I figured I could sell them on if they don't suit me. Here they are.

As it turns out, I really like them. I need to test them out on the bike but initial thoughts are very positive. So an easy day today as I have some soreness from the 800 reps yesterday. I need to up the swimming though - yes, I am still swimming!! It's not going too badly but twice a week at best really won't see any progress from where I am now. I am working on a CSS of 1:33. I can hold this ok over 15 x 100. Now I need to be looking at 20+ x 100. TTFN

Frustration Creeps In. . . .

. . . . When freak accidents hamper progress. That twisted ankle - a seemingly freak accident - has stopped me running since 14 Feb. I jogged for the first time since the injury last night. Although it is not 100% I managed 30 mins total easy running plus a few relaxed strides. My run progress really has been hampered since January. With the Dambuster Duathlon less than 2 weeks away, I can honestly say that I am not ready to run sub 40 mins for 10k. Last year my 10k opening run was 37:10 - and that was not a great run. But eye on the goal! Let's not be disheartened as I can still make top run form by June for the National Middle Distance Tri Champs. The bike sessions have all been on the turbo and I have reduced distance but increased strength work. Come April I will build the long sessions on the road and start with some key IM sessions. In particular, I am looking forward to the metric IM session! Sags Out

Key Sessions - Long Turbo

So I have 5 key sessions, provided by the Canadian master coach especially for me - I am a blessed old triathlete! Session 1 is the long turbo. This is to be mixed with the club long ride that I have been doing with Newcastle Tri Club. The good thing with the long turbo is that it is measurable. At the moment I am doing 2 hours. But the session will build. Here are the details: 20 min warm up 8 min hard/8 min easy 6 min hard/6 min easy 4/4 2/2 10 min regression by starting hard and gradually easing back (I do this 10 min in 2 min segments). This sequence is repeated through. This is where the build will come with another sequence through. . ...and so on. So what is hard effort? At the moment I am hitting the hard around 225W and starting the 10 min regression at 255W. That is not exactly speedy but it is building nicely for me now. Last year I started 5 x 5 min efforts at 240W and built gradually. It is the same this year but focussing on the longer distance. More key sessions to come. Onwards and upwards. . .

Key Sessions

Anyone who knows me will testify that my training is 'ad hoc' at best. This mostly due to the difficulty juggling family, work and training. But in an attempt to get some structure for 2014 (a big year hopefully) I have a loose plan. Feb sees me move into a strength phase. After 3 months of building base and volume I fell in a good place, despite some setbacks - the latest being another fall. This time I was running and somehow twisted my ankle. It now resembles a black and blue football. But I remain upbeat in the hope I can recover and not lose run fitness or momentum. I doubled the volume of training that I co.listed last year over Nov - Jan; so happy days. Now to keep focus on the next 2 months of strength work and not get carried away with the races that crop up in March. I need to approach these races with a view to staying injury free and able to train following the event! I don't want to be taking a week to recover. That means holding back - something I am not good at. Finally some motivation for me. 2011 National Middle Distance Champs. Let's see if I can get on that podium again!

Staying Healthy. . . .

. . . . Is a challenge that I must focus on religiously! After a calf tweak a few weeks ago I rested from running and then easy back into running aiming to get back to where I was gradually rather than leaping straight back to previous mileage and intensity. That plan was scuppered when I crashed my bike in icy conditions that caught me out. A bruised hip stopped my running again. I thought I had done some serious damage but it is healing ok I think now. But I was forced into the game of gradually building back my running again. The end result now is that I am almost back to where I was in December! I feel as though January running has been a wipe out. But is this a bad thing? Maybe not! Recent sessions have indicated that my running is actually not too bad. However, I feel like I need to continue to build the endurance of the long run. I still have time. I am also completing a tempo run session, either as individual reps with short recoveries or a continuous run. The long run always feels hard for me. I think I try and go too fast. So last night I ran at 3:50 marathon pace. This felt very easy and definitely in the realm of ' I could go all day'. This, I believe, is where my long run needs to be. I can let the tempo sessions bring the pace up for race day in July. I have also treated myself to one of these I have a Giro Advantage from 2008. This updated version should be blingtastic! I have also resurrected my Podiumsport water bottle. I was surprised that they don't make these any more. I had mine in 2006 but moved to the Profile bottle for some reason. I was aiming to get a Xlab or speedfill bar mounted bottle. However, the Podiumquest bottle has 2 integral compartments and is rock solid and easy to fill on the hoof. I do have my eye on this saddle to test though It is the middle one - the Fizik Tritone. This has a decent integrated bottle/spares attachment behind the saddle. I am slightly concerned that the cut off nose will push my position backwards. Updates to follow!