Run Focus - Track Revisited

With the new duathlon focus I’ve been thinking about how to structure training. The Duathlon focus is on sprint distance primarily. My thinking is that I need to build some strength whilst focusing on speed work. Speed work is a training aspect that I enjoy but haven’t really built up any consistent training load for any period of time. As normal, my schedule isn’t really a schedule! It’s just an aspiration to add structure somehow 🤣. But for the next few months the aim will to build back the strength and conditioning with some body weight and kettle bell work. And simultaneously build up the run speed work with consistent track sessions. So far, I’ve completed 3 track sessions; a couple with Bristol West athletic club and last night a session with NTC at Northwood Stadium. Really enjoyed all these sessions and they’ve given me an idea of what sort of shape I’m in now at the start of this new training focus. Last night’s session was a descending distance with corresponding descending RI. From this session I want to baseline my pace to build to a target that will increase my 5k speed. Pace: 2000. 7:18. 3:31 pace 1600. 5:43. 3:24 pace 1200. 4:11. 3:19 pace 0800. 2:50. 3:25 pace 0400. 1:16. 3:04 pace So where does that leave the pace to work on? Well 3:30 per kilo is a 17:30 5k. I’d be well chuffed to run that time for 5k nowadays. So I’m thinking anything longer than 1600m in a track session has to be at 3:30 pace - or as close possible. 800m is aimed to be at 3:25 pace. 400m aimed at sub 3:20. These are the target times and distances in between should have corresponding times in line with the baseline distances/times. Recovery is key after these track sessions. It seems to hit my legs hard and 2-3 days of soreness is common. So I need to push the track but aim to tease the pace increases rather than run absolutely flat out every track session. Biking for the next few months will be whatever I feel like with some turbo HIT sessions short and sharp to keep the legs awake. So there’s a plan I just made up whilst drafting this narrative 😎👍🚵🏼‍♀️🏃‍♂️

Change of Focus. . . . . Darley Moor Duathlon World Champ Qualifier

Loads of time has slipped by since my last post - nothing new there. But there has been lots happening and my planned races have not happened due to illness, mostly. I contracted a chest infection that just did not shift. I basically lost 5 - 6 weeks training and then struggled to train at any intensity for weeks afterwards. Only recently have I been able to push the effort to any degree. As normal, I was not a happy bunny. Some other domestic and work pressures have added more chaos to the mix and the last few months have been pretty much a training write-off. On the plus side, I have my imported van now. This van is awesome for racing excursions and camping etc. It feels like going back to the good old days! Amongst the chaos and feeling sorry for myself, I tried to reflect on what I could achieve with my racing. Cutting out the route to realisation, I came up with the fact that I needed a new direction; something that could motivate me and fit in better with my life. I came up with the idea of focusing on Duathlons. I was never going to be a great swimmer (though I enjoy swimming immensely) and it was costly to get to the pool, restricted by session time and I always found myself chasing down the field after the swim leg of a triathlon because I was way back. Despite no real race fitness I managed to get a late entry into the Darley Moor Sprint Duathlon on 22 Sep 19. This happened to be a World Champs Qualifier. So although a local race, the standard of competition was likely to be quite high. With no expectations I found myself looking forward to the race - armed with my new focus for the following season. Come race day it was wet. . . . .very wet. But at least it was warm. First run was ok and I held back a bit for an 18:21 4.8k. Not a great time but then I have not been training that much. I enjoyed the bike a lot. Even the rain didn't impact my enjoyment. Second run was 9:50 for 2.5k. Again not great but I held it together. Overall, 2nd in age group by 16 seconds. I could see the chap in front but the gap stayed constant and I couldn't catch him. So a World Champs slot for Sep 2020. Whether I get to race these champs, who knows!

Blithfield Sprint Tri

Today was my nect sprint Tri. I certainly felt better on the bike and rub than I did during the Ashbourne Sprint Tri back in May! Must be the French Alps agreeing with me 8-). Butthe swim was dire. A timed 16:15 for 750m!! I've not been that slow for . . . . . can't remember! I didn't feel too bad in the water but I was slowwwwww. Oh well, do some more swimming and don't get hung up on it. I've never been competitive over the sprint distance but a good course and nice weather made for a good race. I actually finished 2nd in Cat but should really have raced the Standard Distance I think. I got held up on the bike quite badly. Being so slow in the swim I was passing cyclists ahead of me like crazy. However, cars were stuck amongst the slower cyclists and I won't overtake cars. So I got held up and the ride was a bit stop/start. But enough complaining. The run was ok averaging 3:59/k. Could do with some speed but felt strong. My transitions were bad but there was no way I would have caught the winner of my Cat. Onwards and upwards. I have a Sportive on 11 August and could do with a Standard Distance race soon. . . .

Next Race

Next Tri race is looming, with the PMA Racing Blithfield Stafford Triathlon kicking off on Sunday 21 Jul 19. I have entered the sprint distance,though there is a Standard Distance Option. I've stuck to the Sprint Distance to use the race as a sharpener before I start a 6 week strength endurance period. So what's been happening lately? Training has been constant, with the last week probably the biggest volume I have completed for years. I also races the DB Max mid-week 10 mile TT on Wed. As slow 24:29 was not great. However, I was crrying some fatigue and actually felt strong. A ride to and from the venue added extra miles and I was strong on the return ride. I have also re-joined Newcastle Tri Club (Staffs). NTC are a friendly bunch and I have joined their Sat long bike ride the last 2 weeks. I have missed this club ride training, which I always used to do when I was a St Ives CC member. Hopefu;;y, I can find some bike speed with these long rides as the base for bike training. I have also completed numerous rides on the TT bike. So I am hoping that the position is dialled in again. A couple of weeks ago we had the chance to take a holiday in our old Fav location, Annecy. Whilst there we had a pretty active holiday, with a couple of bike days in the hills. Julie had an ebike and was amazing; she is not a cyclist but we put in 40 mile days in the mountains. I think I have come out of this week with added strength and feeling good on the bike. Maybe the stress release of being there helped too!

I Raced A Sprint Tri🏃‍♂️🏊‍♂️🚴🏿‍♂️🏃‍♂️

Well, I finally competed in a triathlon. This event was the first Tri race since er . . . Can’t remember. As my last post described, I hadn’t been too happy with progress and I was not expecting great things. Expectations met; I was not going to set the pace in this race. A very disturbed night’s sleep hadn’t helped but that is another story. I started the swim nice and steady and actually enjoyed it. My wall to wall time of 6:36 was not a disaster, though a guy cruised last me like I was drowning. I can accept that I’m not a great swimmer and I know that I can knock 30 sec off my time with some more pool time. Transition was a nightmare due to the stones on the concrete. I’ve just got princess feet and cannot do the barefooted run thing without much pain. Oh well. I’m used to this! The bike was still enjoyable but I just couldn’t put the hammer down and find the speed I think I should, especially on the small rises. Into transition and yet more pain due to stones. Once in the run I felt ok but just couldn’t raise the pace. I just felt flat. I could have continued at that pace but going faster over the last mile was not going to happen. Iverall, I was around 20th I think. And 3rd in AG. Not a disaster but I am focused for better things from now. Some structured build sessions between now and 25 June when I go to Annecy 😃

Fighting the Tide. . . . .And Losing

The gap between Blog postings tells a story really. The story is that I am not happy with progress. Fitness levels seem to be going backwards and recovery period from any level of intensity is insanely long. The 25 Mile TT I mentioned was completed in a personal worst of 62:16. I suffered and produced a season best Power average for an hour of 250W. But the time was slow for decent conditions. The following Wednesday I raced at the Inter-Services Duathlon as a guest. I felt tired there too and the performance showed that. First 5k run was 18:20 but I didn't feel good. The bike was always going to be slow as I was on my evo road bike. I was so slow I was utterly shocked. The second run was not my usual decent off the bike performance and I hobbled round barely able to get 4:00 per/k pace. Since this race I have never really felt fresh, despite some days off. Maybe it is lack of sleep. Next race is 19 May at Ashbourne Sprint Tri. Let's see how that goes. . . .

Castle Coombe TT

I must admit, this new job has derailed the training somewhat. I feel like I have lost some consistency and seem to be permanently tired. I need to find a routine that can incorporate sleep, training and travelling - not easy. Anyway, last Wednesday I ventured out to the Castle Coombe motor racing circuit to participate in round 1 of the DB Max 10 mile TT series. The weather was good and, coupled with traffic free riding and the smooth surface, it looked a great option. I warmed up well to try and loosen the achy legs off. Starting off, I actually felt good but I dialled the power back to try and pace the distance. AS I progressed I felt that I had hit the right intensity but the power reading was dropping and settled at an average of 247W. I finished in 24:04. Better than I was expecting but streets away from my PB of 21:23. I think the days of PBs are long gone! As I write this, I am eating breakfast prior to venturing out to meet Jase Walkley for the Mid Shropshire 25 Mile TT. This is going to hurt!