Track Session #1

 First track session in a good while completed. 

Happy times for me; always loved track training as it takes me back to my youth, training in a group on Tuesday evenings with Leicester Coritanians AC. There were some seriously good runners back then and I was very much towards the back of the pack - in terms of speed and talent! But not sure any of them are still active now. Anyway, as stated in earlier posts, after 6 months of focused strength training in the gym, I wanted to start the process of transitioning to specific run speed to make use of my strength and conditioning gains. I must say, my expectations are high as I feel so much stronger. Hope I’m not disappointed. 

The session went well and my plan to not go full gas was maintained. I did open up a bit on rep 3 of 6 to stretch the legs out and felt smooth and strong. The temptation to maintain that effort was there but I eased back into a more relaxed effort for the remaining reps. The session was 6 x 800m with 3 min RI static/jog, which was perfect for my first session. In my head I had a plan to maintain 3:45 per/k pace for all reps. But I actually busted that pace and felt ok, even as a relaxed effort. Pace for reps was:

3:42, 3:37, 3:28, 3:37, 3:42, 3:43. 

Very happy with this session. The legs did feel it towards the end so glad I didn’t go crazy. I will up the intensity gradually as I become more conditioned to this speedy type running. The signs are good that I can run well this year. Not sure about putting times targets out there but I do like the numbers game. I would love to hit a sub-18 min 5k. 17:59 would do! Conditions and course would need to be right; it’s a stretch target. I have the Congleton 10k in a couple of weeks. I’ll run that at tempo and see how close to sub-40 min I get. 

Later tumbleweeds 

Cold Snap

   Random thoughts from today. Cold snap preventing me from running the sessions I want to do. Weekly mileage significantly reduced. But ticking over with treadmill and Plyo in the gym. This could be a good thing as long as I don’t feel the need to pile up the run distance. 

Turbo sessions have been wrapped up with longs on

Looking forward to track session Wednesday. Busy day away with work tomorrow but need to squeeze a run in for that mental fix😬

New Training Focus

 At the risk of repeating myself, it’s now time to try and transition my strength focus - 6 months progression in the gym - to make use of what I hope is a stronger base to build run and bike speed. I’ve been adding more intensity to bike and run sessions but nothing too crazy. I’ve had one pure run interval session outside and it was ok - the feelings were definitely that if power and potential to turn strength into speed. 

The weather has been pretty bad the last couple of weeks has been icy and cold. So my increased intensity has been in the form of turbo short workouts followed by treadmill hill sessions straight off the bike. I’ve maintained the strength work though; focusing on single leg Plyo work. 

So, with the weather due to warm up a bit next week, I aim to commence track sessions again😎👊🙌. I’m really looking forward to this as I’ve always been really at home on the track . . . Takes me back to my youth running at Leicester 🏃‍♂️ But I do need to ease into track work. It can be pretty heavy on the old bones. The trick is to run at 85-90% effort. Let’s see how it goes. . . . 

Life Stuff

I have always focused purely on racing and training when posting in this Blog. That certainly was appropriate in the first few years but recently, as virtually nobody apart from me actually reads the posts I am thinking that I should bring in more general life stuff. The reason for this is to build a more comprehensive story for me to scroll through when I am old and no longer able to swim bike run. What a horrible thought! Maybe my girls will treasure the record if my exploits when I am gone?  I know that I would have loved to have something similar from my parents. So here goes. . . Hello future me. Hello JJ and Ceebie. 

This morning I completed a Zwift group ride with NTC (local Tri Club). This was very enjoyable and fitted into my need for an easy spin after yesterday’s HIT bike/rolling hills treadmill session. I find that I need these life goals to look forward to. That means the small daily and weekly goals, as well as the longer term race season goals. It’s only 5 months until my main race goal - the Darley Moor Sprint Duathlon. This is a draft legal European AG Champs qualifier. I’m confident that I can be competitive but let’s see how it all pans out🤓. Track sessions should commence start of Feb. I’ve always liked track running; it takes me back to my youth. With the strength focus seemingly paying off I have high expectations. Let’s hope I’m not disappointed. 

Work is busy but enjoyable in a weird way. I feel very fortunate to be working for Leidos. It’s a good company and the work with the MOD suits my experience well. Working from home has been great - saved my whole domestic crumbling situation back in 2020 really. With Ceebs going to Uni in Bristol it has been a period of adjustment for me and Julie. Sometimes it’s nice to be just us. Other times it’s too empty and we miss the girls. 

But for now I am reflecting in Starbucks, thankful that things are not really too bad. But I do need the focus of training for a goal - even the I am approaching the big 60 🫣

So there we have it; a bit of training stuff, some family stuff and some domestic reflection - Note to self in 20 years🥸

Key Sessions

As I progress with converting the gym strength into run and bike strength I’ve done my normal stumble across the best format with no real strategy. Running has taken the form of controlled treadmill hill sessions completed as increasing incline every 0.5k increasing and then pyramid back down. This type of session is done off a short harder bike Zwift session (not full gas). Overall this is a decent strength session.

 I’ve also completed an outdoor hill circuit of around 8k in length. I’m really hoping to start track run sessions in February. But I’m mindful of trying to cram too much into training. I want to maintain the gym work, which always leaves me fatigued and sore. But the soreness is much less now than the start. As long as I maintain a gym session once a week I’ll be happy. 

Anyway, into 2023 and all still controlled! Oh, and a potential 10k race on 12 Feb near Congleton. I suppose I could just do a parkrun but I kind of fancy a race with a number pinned on. I’d do this race as a below max acceleration run - so no expectations but a decent effort to gauge some fitness. 

Until next time. . . . Tumbleweed. . . 

Into 2023 - Into Specific Strength Phase

 1 January 2023 and the first session bagged focusing on strength for bike and run. This is the next phase (1 month) to build on the gym work completed over the last 4 months. Feb 23 will see the gradual introduction of speed work to ensure I’m ready to be competitive in May 23. 

Today was  bike/run session as:

Zwift bike warm up with Robopacer 20 min

Then a Zwift workout with building 39 sec efforts up to 250W with 30 sec recovery. This was a short but cheeky set as the recovery intensity increased as the 30 sec efforts yoyo’d. The aim was to bring in more intensity without full gas efforts that would be a shock and impact the run set to follow. 

Off the bike for a hill circuit that is about 1k with 2 short rises. Inbetween the rides I pushed a relaxed stride. The recovery was a circuit round the park but I managed to tick along nicely around 4:36 per k. This is good but probably helped by the Nike Tempo Next% shoes. They felt amazing and also seem to protect the legs from the pounding. Can’t wait to race in the Alphaflys that I have stashed for race day! 

I may have a leg tester at a 10k road race event on 12 Feb 23 at Congleton - as long as the weather is friendly! Either way I’m happy with the current training and fitness state. I’m just where I want to be and seem to be teasing progression well, rather than over doing it. 

Updates to follow but looking forward to 2023 racing. 😎🏃‍♂️🚴‍♀️🏃‍♂️