Voyage of Discovery. . . .

That's how it feels for me with this Ironman training. After quite a big week at 16 hours I managed a more intense structured session on the turbo, followed by a run of 5 x 1 mile with 1 min RI increasing the pace each rep. The aim was to complete the efforts way above IM pace. I completed that and the numbers on the turbo were very good for me. Here is the session: Warm up. 5 x (1:15 hard, 15 sec easy). 5 min spin. 10 min over gear low cadence. 5 min spin. 3 x 2 min hard, 3 min spin. 5 min easy. Repeat to 90 min. Then straight into the run.. Now this is certainly not an Ironman session - or is it?! That as I what I mean about a voyage of discovery! Being self coached I often make my sessions up as I start the training! I am doing long slow stuff too but I will never stop some sort of effort training. My main query is whether it is productive to complete the long TT bike sessions followed by long run. This tests nutrition and gives me confidence. I just need to be careful not to run too long - in 2011 I ran 20 miles off a 3.5 hour bike and got injurred.

Taking Stock

Well, as normal the start of the season is coming one instant. Then all of a sudden it feels like ground rush, with the key races suddenly just round the corner. I always start running all manner of things through my head: my training has not been structured, i have missed key sessions, I don't have the endurance, I missed the speed work. . . . . And on it goes? But recently I stopped all this nonsense and just thought in simple terms. I have a training diary and a look at that revealed that I have probably had the most consistent training period over the last 6 months that I have ever had. True, I have not done any true speed work. But I don't need to as my focus is on Ironman racing. Plus my recent duathlon race yielded a 36:47 10k over an accurate course. Not bad and certainly showing that I have all the speed I need. So what about running strength and endurance? Well I have completed a number of 2 hour runs - no speed aim; just a plod to complete the time. Also I have completed a couple of runs of the TT bike. The biggest one being 52 miles averaging over 20mph followed by a 10 mile run at 7:38 mile pace. What about swimming? Compared to last year I am way ahead of where I was in 2013 - not difficult! But I have completed a few (only a few 3k plus swim sessions. To be honest, if I am going to miss a session, it is always the swimming. I am confident of swimming 6:20 for 400m and my last CSS actually produced a 6:08 swim. More work needed on the swim but I know I can get through an IM swim. How much productive time to commit to the swim training is always a quandary for me. I am where I am and it would take so much time in the water to get faster that it is just not worth it. Although my biking seems ok, I am not confident of being able to ride for 5 hours and produced a decent Ironman bike leg and feel 'fresh' to start the run. The answer? more specific long TT rides with key effort zones building the distance. I have time to get these done. . . . . Overall I am in a good place I think. The test will be the National Middle Distance Champs on 8 June as I take on the Grafman at Grafham Water, which is my old stomping ground near Huntingdon. I received a couple of pics from Triathlon England today from the National Duathlon Champs. Quite an artistic shot, I think!

National Duathlon Champs

Well this was the final duathlon race myself into shape event. I had felt prior to this race that the previous 3 duathlons (Dambuster, Clumber and Inter Services) had put some form into my running. It turned out to be so as my first 10k split of 36:47 was my fastest for a couple of years, though I have not really raced that much since 2011. I was happy enough with that split, as I really did hold back over the first 5k. The bike was uncomfortable, though I enjoyed the closed roads. Some of the surfaces were dire but the pot holes were well marked prior to the offending hole. My second run at 5k felt strong enough but just no speed in the legs. I got isolated with nobody in front to chase and sign of anyone behind. So maybe I felt little need to go crazy. That said I was surprised at how slow the split was at 19:50 - oops. With 2nd in my Age Group it was a successful race for me and well organised by Functional Fitness. Now it is time to get some key strength sessions completed for linger distances. A few pics from the event below, which are free instead of a goody bag - a great idea! I still ended up with a Huub T Shirt as a prize anyway.

Racing into Shape?

It has been a web since my last post. I have fully intended to enter some race reports, and will do so very soon. The main reason for the delay is that I wanted to get some pics in the report. Sadly, I am struggling.to get any. The end of my early season duathlon races is here, with the completion of the National Champs at Newby Hall yesterday. But I will pick up further back, with the Clumber Park Duathlon (Sprint) on March 22. A short blast that actually saw my running ok. Next was the Inter Services Du Champs on 2 April, again a Sprint. Then the Newby race yesterday. I will complete full race reports it results below: Clumber 3rd AG, 2nd Vet (RAF Champs) Not Services Duathlon Champs 3rd Vet, 5th RAF National Duathlon Champs 2nd AG (with a pleasing 36:47 10k first run) Hopefully I can grab some pics and complete race reports later. Great results at the ETU Duathlon Champs in Horst this weekend also. Oz Ellis winning the Sprint race overall, Mal Rose just missing a medal in 5th, Jase Walkley also 5th in the long distance race.

Dambuster Race Report

First race of the season complete. The goal for this race was to stay controlled, especially on the run elements. So how did it go? The first 10k was the key part for me. I had to stay at 80% max effort. I think I did that but the problem is that although 80% effort in a race feels 80%, the fact is that races are different from training. Hence that was the hardest sustained run I have done in a long while. I was holding back but the legs kind of found it unfamiliar pace. That said I felt strong on the second 5k as we headed back towards the dam a and I picked a few runners off who were weakening. I simply do not have the speed to match my 37 min from last year. And so I shouldn't as my training has been heard to long distance. But this sustained effort will help my running. I think I was around 10th place in my wave as I counted into T1, so not that shabby. And 38:30 is better than expected.

On to the bike and the legs were their normal shabby lumps of meat after the run. Biking after the 10k run in triathlon is so much harder than the triathlon swim! I knew it would take a while to find my bike legs but it was the swirling wind that concerned me. My 90mm front wheel was taking a battering and I thought that I would come off a couple of times on the fast descents. I can't say that I like the fast descents at Rutland and I lost time by whimping out and braking. Add to that the heavy vehicle traffic and catching competitors from previous waves and I knew the bike leg was not going to be a fast ride. But I continued to feel strong and a 1:09:20 bike split is sort of standard for me for this course in a duathlon. The second run was ok. Running 18:23 for an accurate 5k off the bike is acceptable considering my lack of speed. Overall I am happy and a second place finish in my Age Group qualifies me for the GB Age Group Team at the 2015 ETU Du Champs. Venue is TBD but I want to race this event. Today the legs are not too bad. So goal achieved and I can train productively this week following the race! Next event is Clumber Duathlon. This is a sprint race and the designated RAF Champs. So this is purely for training gain and enjoyment! I do not expect a great result and I will not ease down for this either. The aim is to gain some form to maybe make a bshowing near the podium at the National Du Champs on 13 April. Onwards and upwards

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