Still one post to come here but as with previous years I planned to move to a new blog for the new year. But instead I am going to move to two new blogs:
New training-only blog location is http://kevinmorice2015.blogspot.co.uk
New blog with everything except training is
http://kevinjmorice.blogspot.co.uk
Wednesday, 31 December 2014
Training Review - Week 52 (and a half) - Dec 22 to 31
Last week and a half of 2014. I still have an Annual Review post to write but that can wait until next week.
Monday's swim session was the last one before Xmas so we had some fun relay stuff at the end. This made for a slightly shorter session. It might even have been so short that I have to stick in a third swim before the end of the year. Then Dexter came to visit.
Tuesday I went out for a morning run with Dexter. He was being pretty well behaved on the way out so I decided to go for 7 miles. Then on the way back he was getting much too interested in the wildlife, and the not-very-wild-life and was trying to chase chickens, sheep, other dogs and even a heron.
Wednesday I decided to stick to a basic loop around Dyce with Dexter. I could blame him for going slow, or claim that it was all the stops for road crossings that I would normally pay less attention to, but the truth is I was struggling with my legs in the cold so we took it fairly easily.
Thursday was Xmas Day so I went for the same Xmas run as every year, including the Xmas Sprint along the High Street and a single hill rep over Lady Hill. I initially planned to go just with Dexter. I put a short note on the running club facebook page and conjured up a crowd of 6 other hardy souls to run round in the cold with us. Dexter decided he wanted to keep the sprint interesting though, so he stopped for a toilet break just before the start and everyone got about a 60m headstart on us. Fortunately, he was then in the mood to chase them and we not only caught them and stretched out to a decent lead but we even chopped a chunk off the Strava segment and reclaimed the Strava CR in the process. Then I struggled up the hill as he tried to tangle the other runners in his lead. Jogged back to the finish in a group from there, had some chocolates, and some homemade treats and then set off to run the half mile back to my parents house for presents. Then bumped into one of my first running friends who (like me) hadn't expected anyone else to be back home for Xmas. Good to meet up for a quick chat.
Friday Dexter was being lazy in the morning and I had left his extending lead back in Elgin, but I did convince him to go for an easy jog around the block on his short lead by bribing him with sausages.
Saturday I took Dexter around a slightly different version of the same Dyce loop.
Sunday I decided not to go for the long ride with the Kintore group as the road conditions and weather were just too dodgy. I still needed about 25 miles to make this my biggest biking year ever though. So I decided I would jog to the gym at work and pedal out 26 miles on the exercise bike. That meant that 2014 has been my longest ever bike year.
Monday was a DIY day. I did half a dozen of the jobs I have been ignoring for the past few months, including painting the banister. That is not an exciting job, so it will probably be another decade until it gets done again. Then at swimming I went through my increased swim target, and also passed last year's swim total miles. So 2014 has been my longest ever swim year as well.
Tuesday morning I woke up with the start of a head cold. A headache and a blocked nose. I decided not to run on it. It seems to only be a cold rather than flu but I have done everything I planned for this year so it isn't going to hurt to play safe and take a couple of days off.
Target totals - Swim > 2.5 miles. Bike > 55 miles. Run > 25 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT, 1,850m in 56 mins.
Tuesday - Run 7.0 miles in 62 mins.
Wednesday - Run 3.4 in 31 mins.
Thursday - Run 4.2 miles in 62mins (with stops, 38mins without).
Friday - Run 3.5 miles in 32 mins.
Saturday - Run 4.0 miles in 38 mins.
Sunday - Run 5.8 miles in 53 mins.
Gym Bike 26 miles in 1 hour 26 mins
Monday - Swim with TPT 2,200m in 58 mins.
Tuesday - Cold.
Wednesday -
Actuals - Swim 2.5 miles (4,050m). Bike 26 miles. Run 27.9 miles. short core, short light weights and short stretching sessions. mins of yoga.
Monday's swim session was the last one before Xmas so we had some fun relay stuff at the end. This made for a slightly shorter session. It might even have been so short that I have to stick in a third swim before the end of the year. Then Dexter came to visit.
Tuesday I went out for a morning run with Dexter. He was being pretty well behaved on the way out so I decided to go for 7 miles. Then on the way back he was getting much too interested in the wildlife, and the not-very-wild-life and was trying to chase chickens, sheep, other dogs and even a heron.
Wednesday I decided to stick to a basic loop around Dyce with Dexter. I could blame him for going slow, or claim that it was all the stops for road crossings that I would normally pay less attention to, but the truth is I was struggling with my legs in the cold so we took it fairly easily.
Thursday was Xmas Day so I went for the same Xmas run as every year, including the Xmas Sprint along the High Street and a single hill rep over Lady Hill. I initially planned to go just with Dexter. I put a short note on the running club facebook page and conjured up a crowd of 6 other hardy souls to run round in the cold with us. Dexter decided he wanted to keep the sprint interesting though, so he stopped for a toilet break just before the start and everyone got about a 60m headstart on us. Fortunately, he was then in the mood to chase them and we not only caught them and stretched out to a decent lead but we even chopped a chunk off the Strava segment and reclaimed the Strava CR in the process. Then I struggled up the hill as he tried to tangle the other runners in his lead. Jogged back to the finish in a group from there, had some chocolates, and some homemade treats and then set off to run the half mile back to my parents house for presents. Then bumped into one of my first running friends who (like me) hadn't expected anyone else to be back home for Xmas. Good to meet up for a quick chat.
Friday Dexter was being lazy in the morning and I had left his extending lead back in Elgin, but I did convince him to go for an easy jog around the block on his short lead by bribing him with sausages.
Saturday I took Dexter around a slightly different version of the same Dyce loop.
Sunday I decided not to go for the long ride with the Kintore group as the road conditions and weather were just too dodgy. I still needed about 25 miles to make this my biggest biking year ever though. So I decided I would jog to the gym at work and pedal out 26 miles on the exercise bike. That meant that 2014 has been my longest ever bike year.
Monday was a DIY day. I did half a dozen of the jobs I have been ignoring for the past few months, including painting the banister. That is not an exciting job, so it will probably be another decade until it gets done again. Then at swimming I went through my increased swim target, and also passed last year's swim total miles. So 2014 has been my longest ever swim year as well.
Tuesday morning I woke up with the start of a head cold. A headache and a blocked nose. I decided not to run on it. It seems to only be a cold rather than flu but I have done everything I planned for this year so it isn't going to hurt to play safe and take a couple of days off.
Target totals - Swim > 2.5 miles. Bike > 55 miles. Run > 25 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT, 1,850m in 56 mins.
Tuesday - Run 7.0 miles in 62 mins.
Wednesday - Run 3.4 in 31 mins.
Thursday - Run 4.2 miles in 62mins (with stops, 38mins without).
Friday - Run 3.5 miles in 32 mins.
Saturday - Run 4.0 miles in 38 mins.
Sunday - Run 5.8 miles in 53 mins.
Gym Bike 26 miles in 1 hour 26 mins
Monday - Swim with TPT 2,200m in 58 mins.
Tuesday - Cold.
Wednesday -
Actuals - Swim 2.5 miles (4,050m). Bike 26 miles. Run 27.9 miles. short core, short light weights and short stretching sessions. mins of yoga.
Monday, 22 December 2014
Training Review - Week 51 - Dec 15 to 31
A slightly different start to this week as I had a holiday Monday and had to put a run in to the morning to get home from the garage while the car brakes get repaired. So an easy 5k in the morning to start the week. Then I went to my normal swim session in the evening. Slightly longer than a normal week at 2,400m but good pace throughout.
Tuesday was another loop around Kirkhill in the dark.
Wednesday I had a rest day. And I really needed it. Missing out on massages the last few weeks has left me with a few little muscles aches that are not loosening off with the basic rollering and stretching.
Thursday I had to cut my planned session to go and collect the car from the garage. I still managed to fit in a run around Dyce in the evening. Just a short loop around the block to get my legs moving. My lungs are definitely not enjoying the cold air, but my legs seem to be dealing quite well with it.
Friday I was going to put in an hour on the gym bike but I had to go home in a rush and cut it out. That probably leaves me short of bike miles this week as I don't really have the legs or the inclination to go 55 in the cold on Sunday.
Saturday I dragged myself out for a lap around Dyce before I went for a dose of Xmas shopping. I am definitely not a fan of early Saturday mornings. Nor am I a fan of last-weekend Xmas shopping. I should have finished nearly a month ago but a couple of people have been horrible to shop for and I have had to give up and just get them last minute things.
Sunday I went for the group ride with the Kintore group. They were planning to go 60 miles and I decided that was going to be out of my range. So I planned to drop off them at 18 miles and loop round another 25 miles solo for a 42 mile total. I had planned the route in advance but I obviously didn't think too hard about the short cut. I turned off at 18 and went straight into two consecutive climbs, over 500ft in under 3 miles with a blasting headwind. Once I was over those though it was a fairly pleasant ride back and I managed to sneak in under 3 hours.
Then in the afternoon we went to see Night at the Museum: Secret of the Tomb. It is much better than the second one, maybe not quite as good as the first one though.
Missing my midweek bike session meant that I didn't get my miles this week and once again I have been completely lazy about my ancillary sessions. Good week for running though, despite the pain in my calf, and I have Dexter to run with from tomorrow.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Run Dyce 3.1 miles in 25 mins.
Swim with TPT 2,400 m in 54 mins.
Tuesday - Run at Kirkhill 5.3 miles in 54 mins.
Wednesday - Rest Day.
Thursday - Run Dyce 3.7 miles in 29 mins.
Stretching and rollering.
Friday - Rest Day.
Saturday - Run Dyce 3.1 miles in 29 mins.
Sunday - Long ride 42.4 miles in 2 hrs 54 mins.
Actuals - Swim 1.5 miles (2,400m). Bike 42.4 miles. Run 15.2 miles. short core, short light weights and 1 short stretching sessions. mins of yoga.
Tuesday was another loop around Kirkhill in the dark.
Wednesday I had a rest day. And I really needed it. Missing out on massages the last few weeks has left me with a few little muscles aches that are not loosening off with the basic rollering and stretching.
Thursday I had to cut my planned session to go and collect the car from the garage. I still managed to fit in a run around Dyce in the evening. Just a short loop around the block to get my legs moving. My lungs are definitely not enjoying the cold air, but my legs seem to be dealing quite well with it.
Friday I was going to put in an hour on the gym bike but I had to go home in a rush and cut it out. That probably leaves me short of bike miles this week as I don't really have the legs or the inclination to go 55 in the cold on Sunday.
Saturday I dragged myself out for a lap around Dyce before I went for a dose of Xmas shopping. I am definitely not a fan of early Saturday mornings. Nor am I a fan of last-weekend Xmas shopping. I should have finished nearly a month ago but a couple of people have been horrible to shop for and I have had to give up and just get them last minute things.
Sunday I went for the group ride with the Kintore group. They were planning to go 60 miles and I decided that was going to be out of my range. So I planned to drop off them at 18 miles and loop round another 25 miles solo for a 42 mile total. I had planned the route in advance but I obviously didn't think too hard about the short cut. I turned off at 18 and went straight into two consecutive climbs, over 500ft in under 3 miles with a blasting headwind. Once I was over those though it was a fairly pleasant ride back and I managed to sneak in under 3 hours.
Then in the afternoon we went to see Night at the Museum: Secret of the Tomb. It is much better than the second one, maybe not quite as good as the first one though.
Missing my midweek bike session meant that I didn't get my miles this week and once again I have been completely lazy about my ancillary sessions. Good week for running though, despite the pain in my calf, and I have Dexter to run with from tomorrow.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Run Dyce 3.1 miles in 25 mins.
Swim with TPT 2,400 m in 54 mins.
Tuesday - Run at Kirkhill 5.3 miles in 54 mins.
Wednesday - Rest Day.
Thursday - Run Dyce 3.7 miles in 29 mins.
Stretching and rollering.
Friday - Rest Day.
Saturday - Run Dyce 3.1 miles in 29 mins.
Sunday - Long ride 42.4 miles in 2 hrs 54 mins.
Actuals - Swim 1.5 miles (2,400m). Bike 42.4 miles. Run 15.2 miles. short core, short light weights and 1 short stretching sessions. mins of yoga.
Training Plan - Week 52 (and a half) - Dec 22 to 31
Xmas Week and the last full week of this year. I am getting Dexter for a few days before Xmas instead of just from Xmas Day to New Year. And I am on Holidays from now until January 5th so we can potentially get out to Kirkhill to run every day except Xmas and that will be a lap around Elgin and the traditional Xmas Sprint along the High Street.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run Kirkhill with Dexter.
Wednesday - Run Kirkhill with Dexter.
Thursday - Xmas Day run and Xmas sprint.
Core session.
Friday - Run Kirkhill with Dexter.
Saturday - Run Kirkhill with Dexter.
Sunday - Long Ride.
Monday - Swim with TPT.
Stretching session.
Tuesday - Long run.
Wednesday - Easy run.
Target totals - Swim > 2.5 miles. Bike > 55 miles. Run > 25 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run Kirkhill with Dexter.
Wednesday - Run Kirkhill with Dexter.
Thursday - Xmas Day run and Xmas sprint.
Core session.
Friday - Run Kirkhill with Dexter.
Saturday - Run Kirkhill with Dexter.
Sunday - Long Ride.
Monday - Swim with TPT.
Stretching session.
Tuesday - Long run.
Wednesday - Easy run.
Target totals - Swim > 2.5 miles. Bike > 55 miles. Run > 25 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday, 15 December 2014
Training Review - Week 50 - Dec 8 to 14
Monday was an easy swim session. Unfortunately I was more than a little bit distracted as I was told in the afternoon that my job is going to disappear in the new year. Not only that but the department I work in is taking such big cuts that it looks very much like I don't really have an option to take a different job and stay with the company.
So Tuesday started with a lot of job applications. And then a lot of phone calls from agents chasing back to me already. Despite the supposedly depressed job market in Aberdeen it seems there are still some options out there.
In the evening I went for a lap of Kirkhill. Was a bit of a struggle to start with but eased off after about half an hour and was feeling good by the end.
Wednesday I was pushed for time before Xmas dinner number 3 so I only managed a quick trip to the gym to sit on the bike. I did spin the speed up slightly to try and make up for the shortened session.
Thursday was the works official Xmas lunch, that is 4 now and I am running out of love for turkey. I was home early enough to do an evening session but I decided that 6 heavy days in a row has been enough and I took a rest day. I did a bit of rollering and stretching in the evening to try and ease off a little.
Friday I had my last Flexi day of the year. I used it to go for a long run along the railway line. I purposefully left myself short of miles for the week to ensure that I did another run on the Saturday.
Then a trip to see the Hobbit 3. It is not quite as terrible as the first two, but still not good. Had to watch it to fill out the full set but it is barely worth 5/10.
Saturday I got up in the morning to find the pavements had a dusting of snow and ice. I decided that my plan todo a rep session was going to be too risky with the underfoot conditions and I dragged myself out for a lap around Dyce instead.
Then another cinema trip to see the Penguins of Madagascar. A bit weird in places and certainly better than the Hobbit 6/10.
Sunday's cycle was cancelled as the roads were expected to be too slippery and there was a bit of a wind forecast. It actually turned out to be a nice enough day but by that point I was already in the gym. I sat on the exercise bike for a couple of hours. I had planned to do 3 hours and finish off my bike miles for the week but I was reaching a whole new level of bored. I started rationalising that I have done more bike miles than I planned to already, and that my original target for the year was 35 miles a week and so on until it was tough enough just to convince myself to tick on to the 2 hour mark.
I also squeezed in another stretching session. I am probably going to have to get another massage in before the end of the year as the accumulation of running and biking miles is starting to leave me with some niggles that I can't get rid of with just stretching and rollering.
Another decent week in the bag. Plenty of run miles getting me back up towards my target line. Bike was under what I hoped but still ticking closer towards my best year ever.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT 2,200m in 57 mins.
Tuesday - Run 5.0 miles in 47 mins.
Wednesday - Gym bike 10 miles 33 mins.
Xmas Dinner - number 3.
Thursday - Rest Day.
Xmas Lunch - number 4.
Friday - Long run 7.8 miles in 65 mins.
Warm down 1.2 miles in 12 mins.
Saturday - Run 3.4 miles in 32 mins.
Sunday - Gym bike 33.0 miles in 2 hours.
Stretching session
Actuals - Swim 1.4 miles (2,200m). Bike 43.0 miles. Run 17.4 miles. short core, short light weights and 1 short stretching sessions. 10 mins of yoga.
Training Plan - Week 51 - Dec 15 to 21
Last week of work this year, or most of a week as I have Monday off. I have to drop off a car at the other side of the airport in the morning so I will jog back from that. Followed by a bit of a crazy day. Then I am into a normal week from there. Shouldn't be too hard to get my run miles in this week. Bike miles might be tougher as the weather and the road conditions have definitely turned for the worse.
From Friday I am in to my Xmas break till January 5th so I can risk going long over the weekend and being able to recover through the start of next week.
At some point I still have to come up with 3 more Xmas present ideas as well!
Monday - Holiday.
Short run - Half airport loop.
Swim with TPT.
Stretching session.
Tuesday - Off-road run.
Wednesday - Gym bike.
Thursday - Rest day.
Core session.
Friday - Rest Day
Saturday - Long run.
Sunday - Long Ride.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday, 8 December 2014
Training Plan - Week 50 - Dec 8 to 14
So the main target for this week is still to get my 15 run miles in. It could be tougher this week as I have Xmas dinner season starting in earnest. But to balance that out I have both Tuesday and Friday off work. I may even manage to get a second swim in sometime during the week.
I also have the Sunday cycle on my plan but they are really getting out of my range now. If the weather is really great I might go with them, or to try and work a cut-off to a shorter version.
Monday - Swim with TPT.
Stretching session.
Tuesday - Holiday - Off-road run.
Maybe a swim as well.
Wednesday - Xmas Dinner with family.
Gym bike.
Thursday - Works Xmas Lunch.
Core session.
Friday - Flexi Day - Long Run.
Core session
Saturday - Short run
Sunday - Long Ride
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
I also have the Sunday cycle on my plan but they are really getting out of my range now. If the weather is really great I might go with them, or to try and work a cut-off to a shorter version.
Monday - Swim with TPT.
Stretching session.
Tuesday - Holiday - Off-road run.
Maybe a swim as well.
Wednesday - Xmas Dinner with family.
Gym bike.
Thursday - Works Xmas Lunch.
Core session.
Friday - Flexi Day - Long Run.
Core session
Saturday - Short run
Sunday - Long Ride
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Training Review - Week 49 - Dec 1 to 7
Monday night's swim set was fairly tough. The session also included 3 flat out 25m blasts. last time I did these was about a year ago and I managed one at 21 seconds. Today I clocked 19.6, 18.7 and 19.5. I also did loads of turns including some less terrible ones in the shallow end.
Tuesday I decided to get in my first run of the week. I had planned to go and do a hill rep session but when I got to the hill I planned to use I realised it wasn't well enough lit from the road and the surface was a bit too slippery. So I decided to just carry on and turn it into a single longer loop. Considering it was a very similar but slightly longer and muddier route than Saturday it should have been slower. However, I was feeling much more comfortable and despite the freezing cold air I was cruising along at a much better pace and enjoying it much more.
Wednesday was an easy night on the gym bike.
Thursday was a flexi day so I should have put in a long session. Instead I got dragged around doing other stuff. I did trade off for a free Friday evening though and it wasn't a completely lazy day. I did a rollering and stretching session.
Friday I went out for a loop around Dyce, I started quite quickly and was feeling good again despite the freezing air. Originally I planned to do 4-5 miles and then do a longer run on Saturday but once I was moving I decided to put in the longer run. I tied a couple of other loops together to turn it into 10k.
Saturday morning I dragged myself out of bed to get the rest of my run miles before brunch. I definitely do not function well in the mornings. It was slightly better than last weekend but still a real drag.
Sunday I went for a long ride with the Kintore group. Another longest ride of the year and also passed through 2,000 bike miles for the year. This is already well beyond my target for the year. There were a few sections where I was struggling to stay with them but for the most part I was coping really well. My longest year ever was 2,129 miles in 2013, I am looking at possibly sneaking through that this year. I am very weather reliant for that though.
All in this has been a really good week. I got all 15 run miles that I wanted, my longest bike ride of the year, my longest biggest bike week of the year, my fastest swim reps ever, the first time all year that I have been ahead of my 2013 bike mileage and my second christmas dinner.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT 2,150m in 57 mins.
Tuesday - Run 3.8 miles in 30mins.
Wednesday - Gym bike 18.5 miles in 60mins.
Thursday - Flexi Day / Rest Day.
Rollering and Stretching.
Paddington 5/10
Friday - Run 6.5 miles in 50 mins.
Saturday - Run 5.1 miles in 49 mins.
Yoga 11 mins.
TPT Xmas Dinner.
Sunday - Long Ride 57.3 miles in 3 hrs 48 mins.
Actuals - Swim 1.3 miles (2,150m). Bike 75.8 miles. Run 15.4 miles. short core, short light weights and 1 short stretching sessions. 11 mins of yoga.
Tuesday I decided to get in my first run of the week. I had planned to go and do a hill rep session but when I got to the hill I planned to use I realised it wasn't well enough lit from the road and the surface was a bit too slippery. So I decided to just carry on and turn it into a single longer loop. Considering it was a very similar but slightly longer and muddier route than Saturday it should have been slower. However, I was feeling much more comfortable and despite the freezing cold air I was cruising along at a much better pace and enjoying it much more.
Wednesday was an easy night on the gym bike.
Thursday was a flexi day so I should have put in a long session. Instead I got dragged around doing other stuff. I did trade off for a free Friday evening though and it wasn't a completely lazy day. I did a rollering and stretching session.
Friday I went out for a loop around Dyce, I started quite quickly and was feeling good again despite the freezing air. Originally I planned to do 4-5 miles and then do a longer run on Saturday but once I was moving I decided to put in the longer run. I tied a couple of other loops together to turn it into 10k.
Saturday morning I dragged myself out of bed to get the rest of my run miles before brunch. I definitely do not function well in the mornings. It was slightly better than last weekend but still a real drag.
Sunday I went for a long ride with the Kintore group. Another longest ride of the year and also passed through 2,000 bike miles for the year. This is already well beyond my target for the year. There were a few sections where I was struggling to stay with them but for the most part I was coping really well. My longest year ever was 2,129 miles in 2013, I am looking at possibly sneaking through that this year. I am very weather reliant for that though.
All in this has been a really good week. I got all 15 run miles that I wanted, my longest bike ride of the year, my longest biggest bike week of the year, my fastest swim reps ever, the first time all year that I have been ahead of my 2013 bike mileage and my second christmas dinner.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT 2,150m in 57 mins.
Tuesday - Run 3.8 miles in 30mins.
Wednesday - Gym bike 18.5 miles in 60mins.
Thursday - Flexi Day / Rest Day.
Rollering and Stretching.
Paddington 5/10
Friday - Run 6.5 miles in 50 mins.
Saturday - Run 5.1 miles in 49 mins.
Yoga 11 mins.
TPT Xmas Dinner.
Sunday - Long Ride 57.3 miles in 3 hrs 48 mins.
Actuals - Swim 1.3 miles (2,150m). Bike 75.8 miles. Run 15.4 miles. short core, short light weights and 1 short stretching sessions. 11 mins of yoga.
Monday, 1 December 2014
Training Plan - Week 49 - Dec 1 to 7
The last few weeks I have struggled for the motivation to get out and do my run sessions. This has led to me slipping behind my plan for the year. I am still looking for 61 miles to get to my original annual run target. With 4 weeks to go that means I need to be averaging 15 miles a week from now until the end of the year just to scrape over my target. Historically the last couple of weeks of the year I get a few extra miles in as I use up holidays and then take Dexter out for daily runs. I don't want to rely on that though so I am planning to stay ahead of the average.
I have 3 runs scheduled in this week. There are also reasonable options to squeeze in additional short runs on Monday or Friday. Also Thursday I could possibly do something to rack up heavy miles and fill out my holiday and Wednesday I could trade my midweek gym session for a treadmill run or another outdoor run.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run.
Yoga session.
Wednesday - Gym bike.
Thursday - Holiday - long run or offroad run
Core session.
Friday - Rest Day
Core session
Saturday - Run
Sunday - Long Ride
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
I have 3 runs scheduled in this week. There are also reasonable options to squeeze in additional short runs on Monday or Friday. Also Thursday I could possibly do something to rack up heavy miles and fill out my holiday and Wednesday I could trade my midweek gym session for a treadmill run or another outdoor run.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run.
Yoga session.
Wednesday - Gym bike.
Thursday - Holiday - long run or offroad run
Core session.
Friday - Rest Day
Core session
Saturday - Run
Sunday - Long Ride
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Training Review - Week 48 - Nov 24 to 30
Monday was a bit of a disaster to start the week. Still limping around on my right leg but I went swimming anyway. Had a horrible set though. Really struggled through it and towards the end I got a really bad cramp in my left leg that I couldn't get rid of. So I limped home on both legs and feeling mildly depressed (not sad, depressed, there is a difference). I tried the roller for all of about 30 seconds. It was too sore on the cramped left and absolute agony on the right.
Tuesday my calf was still bugging me but I went to the gym and sat on the bike for 45 minutes anyway. That seems to have helped a little as it has eased off slightly.
Wednesday I wanted to run but the pain in my calf was bugging me again and I decided to be sensible and let it calm down for another day. I did at least manage to do a stretching and rollering session in the evening.
Thursday I tested out my calf on the treadmill at home. It is still not quite right but I did manage to jog along for half an hour with out it getting any worse.
Friday I planned to sneak in a quick trip to the gym after work but the meeting I was in ran over and I didn't have enough time.
Saturday I felt rotten again but dragged myself out for a lap around Dyce. And dragged is definitely the right word. Was struggling to get under 10 mins / mile and I hated every step.
Sunday I went for a long ride with the Kintore Sunday group. Really pleased with how I am riding, I did plenty of time at the front of the group and only once did I drift a little off the back, and that was a cruel climb at Methlick just after I had a done a long spell at the front.
So another great week on the bike, another average week in the water and another terrible week running.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT 1,900m in 56 mins.
Tuesday - Gym bike 12.7 miles in 45 mins.
Wednesday - Rest Day.
Stretching and rollering session.
Thursday - Treadmill jog 3 miles in 31mins.
Friday - Rest Day.
Saturday - Jog 3.5 miles in 35 mins.
Sunday - Long Ride , Kintore 53 miles in 3hrs 56mins.
Actuals - Swim 1.2 miles (1,900m). Bike 65.7 miles. Run 6.5 miles. short core, short light weights and 1 short stretching sessions. mins of yoga.
Sunday, 30 November 2014
Race Review - Elgin Cross Country
Last year's race report.
I keep forgetting to finish this report off. For so long now that I have forgotten chunks of what I was going to write. Here is a combination of the bits I did write at the time and then some filler around the edges.
In previous years I took my mountain bike and road from my parents house to and from the race course in Quarrelwood. Since I still haven't replaced my mountain bike I was left with the choice to drive round to the start line or jog from home. I decided to jog up to the start line. About half way there I had to stop and change from my warm-up trainers into my race shoes because even the path to the course was too wet.
I jogged up to the start and did a short warm-up. I was managing to get round and chat to a lot more people than I have previously been able to.
Before the race started I just hung around at the back again. Once the race started I tried to stay in a group for the first lap. I figured if I pushed along a little and tried to stay in a faster group I might do slightly better than getting stuck between groups like I did at Forres.
The first half of the lap is generally downhill on nice tracks, but then it turns and start to head back through a section with a lot more tree routes and then a really muddy section. The mud was bordering on extreme in places, but I was coping as well with it as everyone else around me. At the end of the first lap I started to ease away from the group I was in. I was doing a better pace than I had planned so I was happy to drop the group. There were a few individuals ahead and I started working on trying to pick them off. I was making progress and keeping it fairly steady.
Coming into the last climb there were a couple of people ahead of me. I managed to get past one through the muddy section at the bottom. It took a fairly committed sprint finish to just pip the other guy, who it turns out I beat by nearly a minute at Keith and the other places around me were all similarly about a minute faster on comparative times.
In places I was 49th out of 65 finishers. Last year I said I should be competing with runners around the 40-place mark. I was still a couple of minutes off that, but I haven't really been running as well this year so it would have been greedy to think I could have improved that much.
Against my own time from last year I was about 30 seconds quicker. But with the mud on the course this year the course should have been a good bit slower so I am still pleased with my overall time. Also I was much more consistent. Last year I started and finished with faster laps but slogged round the middle one, this year all three laps were pretty much even.
So again I am pretty much happy enough with how I ran.
I keep forgetting to finish this report off. For so long now that I have forgotten chunks of what I was going to write. Here is a combination of the bits I did write at the time and then some filler around the edges.
In previous years I took my mountain bike and road from my parents house to and from the race course in Quarrelwood. Since I still haven't replaced my mountain bike I was left with the choice to drive round to the start line or jog from home. I decided to jog up to the start line. About half way there I had to stop and change from my warm-up trainers into my race shoes because even the path to the course was too wet.
I jogged up to the start and did a short warm-up. I was managing to get round and chat to a lot more people than I have previously been able to.
Before the race started I just hung around at the back again. Once the race started I tried to stay in a group for the first lap. I figured if I pushed along a little and tried to stay in a faster group I might do slightly better than getting stuck between groups like I did at Forres.
The first half of the lap is generally downhill on nice tracks, but then it turns and start to head back through a section with a lot more tree routes and then a really muddy section. The mud was bordering on extreme in places, but I was coping as well with it as everyone else around me. At the end of the first lap I started to ease away from the group I was in. I was doing a better pace than I had planned so I was happy to drop the group. There were a few individuals ahead and I started working on trying to pick them off. I was making progress and keeping it fairly steady.
Coming into the last climb there were a couple of people ahead of me. I managed to get past one through the muddy section at the bottom. It took a fairly committed sprint finish to just pip the other guy, who it turns out I beat by nearly a minute at Keith and the other places around me were all similarly about a minute faster on comparative times.
In places I was 49th out of 65 finishers. Last year I said I should be competing with runners around the 40-place mark. I was still a couple of minutes off that, but I haven't really been running as well this year so it would have been greedy to think I could have improved that much.
Against my own time from last year I was about 30 seconds quicker. But with the mud on the course this year the course should have been a good bit slower so I am still pleased with my overall time. Also I was much more consistent. Last year I started and finished with faster laps but slogged round the middle one, this year all three laps were pretty much even.
So again I am pretty much happy enough with how I ran.
Monday, 24 November 2014
Training Review - Week 47 - Nov 17 to 23
Monday was a normal swim day. Plenty of tumble turns, which are gradually improving.
Tuesday I went to the gym just to tick over on the bike for an hour. I misjudged my fluid intake in the afternoon and had to stop early to pee.
Wednesday I had a flexi day but I couldn't get motivated to go out and run so I just went for a swim at lunchtime instead. I planned to to do 2 x 1000m, but miscounted and did 950m for the first one, so I did 1050m for the second one. Pretty happy to clock 17mins and 19mins despite some stops for traffic.
Then I went for my massage. She was at least as evil as she has been before and the chinese cups have left me looking like a freakish domino again, but they do seem to have worked.
Thursday was my first run this week. We went out in the dark for a loop around Kirkhill. Even with the big head lights on it was difficult picking out a route that avoided all the puddles and boggy sections.
Friday I was too tired to fit in a run before going to the TPT AGM. I have managed to avoid getting a job on the committee again, but I had to work much harder to stay out of it this time.
Saturday I was unable to motivate myself to go out and run in the rain in the morning. I am now drifting behind on my running again. So I missed two opportunities to run this week. I really need to sort that out but I am struggling a bit recently. The problem being that my swimming and cycling are going so well and I don't really want to mess those up.
Then we went to see the third of the Hunger Games movies. I have planned to move movie comments to another blog but there is no way I am starting a new blog with that nonsense.
Sunday I decided against Inverurie Duathlon. I woke up in the morning with what felt like cramp in my right calf. I had a shower, ate my breakfast and tried to stretch it out. It wasn't getting any worse so I went to cycle with the Kintore Sunday group. I felt ok for about the first 10 miles but then we had a short stop while someone had a comfort break and just in those couple of minutes of getting cold my calf tightened up and trying to pedal on from there was getting really uncomfortable. I rolled on with the pack until I got to the next major junction but that was basically a choice to commit to about another 2 hours in the group or be sensible and head back. I chose to be sensible and so I only got half of the distance in.
So this has turned out to be my worst week for a while. Especially given that I had a flexi day and should be looking at big totals. Instead I am at the end of the week, limping around the house having done hardly any running, scraping the lower target on the bike that was meant to include a race and absolutely none of the extra sessions.
I am also now struggling to see how I can get to my planned totals for the year end. I really have to up my running to get anywhere close. And missing out on 26 bike miles means I am probably not able to make my target purely from outdoors and I am going to have to take the credit for sitting on the gym bike in order to get that total.
Actuals - Swim 2.6 miles (4,250m). Bike 40.9 miles. Run 5.7 miles. short core, short light weights and short stretching sessions. mins of yoga.
Tuesday I went to the gym just to tick over on the bike for an hour. I misjudged my fluid intake in the afternoon and had to stop early to pee.
Wednesday I had a flexi day but I couldn't get motivated to go out and run so I just went for a swim at lunchtime instead. I planned to to do 2 x 1000m, but miscounted and did 950m for the first one, so I did 1050m for the second one. Pretty happy to clock 17mins and 19mins despite some stops for traffic.
Then I went for my massage. She was at least as evil as she has been before and the chinese cups have left me looking like a freakish domino again, but they do seem to have worked.
Thursday was my first run this week. We went out in the dark for a loop around Kirkhill. Even with the big head lights on it was difficult picking out a route that avoided all the puddles and boggy sections.
Friday I was too tired to fit in a run before going to the TPT AGM. I have managed to avoid getting a job on the committee again, but I had to work much harder to stay out of it this time.
Saturday I was unable to motivate myself to go out and run in the rain in the morning. I am now drifting behind on my running again. So I missed two opportunities to run this week. I really need to sort that out but I am struggling a bit recently. The problem being that my swimming and cycling are going so well and I don't really want to mess those up.
Then we went to see the third of the Hunger Games movies. I have planned to move movie comments to another blog but there is no way I am starting a new blog with that nonsense.
Sunday I decided against Inverurie Duathlon. I woke up in the morning with what felt like cramp in my right calf. I had a shower, ate my breakfast and tried to stretch it out. It wasn't getting any worse so I went to cycle with the Kintore Sunday group. I felt ok for about the first 10 miles but then we had a short stop while someone had a comfort break and just in those couple of minutes of getting cold my calf tightened up and trying to pedal on from there was getting really uncomfortable. I rolled on with the pack until I got to the next major junction but that was basically a choice to commit to about another 2 hours in the group or be sensible and head back. I chose to be sensible and so I only got half of the distance in.
So this has turned out to be my worst week for a while. Especially given that I had a flexi day and should be looking at big totals. Instead I am at the end of the week, limping around the house having done hardly any running, scraping the lower target on the bike that was meant to include a race and absolutely none of the extra sessions.
I am also now struggling to see how I can get to my planned totals for the year end. I really have to up my running to get anywhere close. And missing out on 26 bike miles means I am probably not able to make my target purely from outdoors and I am going to have to take the credit for sitting on the gym bike in order to get that total.
Target totals - Swim > 1.2 miles. Bike > 55 or 40 miles. Run > 15 or 18 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT. 2,250m in 60 mins.
Tuesday - Gym bike 14.4 miles in 50 mins
Wednesday - Solo swim. 2,000m in 38 mins.
Massage.
Thursday - Run at Kirkhill 5.7 miles in 58mins
Friday - Rest Day
TPT AGM
Saturday - Rest Day
Hunger Games 5/10
Sunday - Ride 26.5 miles in 1hr 40 mins.
Monday - Swim with TPT. 2,250m in 60 mins.
Tuesday - Gym bike 14.4 miles in 50 mins
Wednesday - Solo swim. 2,000m in 38 mins.
Massage.
Thursday - Run at Kirkhill 5.7 miles in 58mins
Friday - Rest Day
TPT AGM
Saturday - Rest Day
Hunger Games 5/10
Sunday - Ride 26.5 miles in 1hr 40 mins.
Actuals - Swim 2.6 miles (4,250m). Bike 40.9 miles. Run 5.7 miles. short core, short light weights and short stretching sessions. mins of yoga.
Training Plan - Week 48 - Nov 24 to 30
In order to get to my run targets for the year I am now going to have to do make sort of consistent change to my plans, and to stick to them. I could give up some swim miles and still get to my targets. I could give up a lot of bike miles since I already surpassed my target.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run.
Yoga session.
Wednesday - Gym bike.
Thursday - Offroad run
Core session.
Friday - Rest Day
Core session
Saturday - Run
Sunday - Long Ride, Kintore
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday - Swim with TPT.
Stretching session.
Tuesday - Run.
Yoga session.
Wednesday - Gym bike.
Thursday - Offroad run
Core session.
Friday - Rest Day
Core session
Saturday - Run
Sunday - Long Ride, Kintore
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 20 mins of yoga.
Monday, 17 November 2014
Training Review - Week 46 - Nov 9 to 16
The start of the week was basically just ticking along according to plan.
Thursday I felt a bit stiff and the weather wasn't great. So I decided to take an extra rest day before racing. I did do a stretching session.
Friday I stayed with my plan to rest before racing. This week's trip to the cinema was to see The Imitation Game. An expertly constructed mix of documentary and story-telling. Another fantastic turn from Benedict Cumberbatch. I would have given it 9/10 as it is a pretty great movie but there a re a few little niggles that cost it a point. The voiceover at the start is too much like Khan in Star Trek: Into Darkness. The frontline war scenes are silly animation, including one where there is a veritable swarm of submarines
Saturday I went through to Elgin for the next race in the North District Cross-Country League series. I misjudged the distance of my warm up and warm down so I come in slightly under my miles for the week.
Sunday's ride take me past my target for the year. I had planned to do 1820 miles on the bike this year and I am now at 1846. However 298 of those miles have come on the exercise bike. I am tempted to exclude those from the count. That would still leave me trying to collect another 270 miles or so before the end of the year. That is close to 50 per week, which I probably a reasonable target if I go out to Kintore every single Sunday for the rest of the year.
Then went to Nightcrawler. An utterly terrible movie. So many things wrong with it that I don't even know where to start. I gave if 5/10 on IMDB and felt overly generous about that.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT 2,000m
Tuesday - Run at Dyce 4.6 miles in 40 mins.
Wednesday - Gym bike 17.6 miles in 60 mins.
Thursday - Rest day
Stretching session
Friday - Rest day
The Imitation Game - 8.5 / 10
Saturday - Yoga 15 mins.
NDXCL Elgin 6.0 miles in 46 mins
Warm-up/down 2 miles
Sunday - Kintore ride 50.3 miles in 3 hours 38 mins
Nightcrawler 5/10
Actuals - Swim 1.2 miles (2,000m). Bike 67.9 miles. Run 12.6 miles. short core, short light weights and 1 short stretching sessions. 15 mins of yoga.
The Imitation Game - 8.5 / 10
Saturday - Yoga 15 mins.
NDXCL Elgin 6.0 miles in 46 mins
Warm-up/down 2 miles
Sunday - Kintore ride 50.3 miles in 3 hours 38 mins
Nightcrawler 5/10
Actuals - Swim 1.2 miles (2,000m). Bike 67.9 miles. Run 12.6 miles. short core, short light weights and 1 short stretching sessions. 15 mins of yoga.
Training Plan - Week 47 - Nov 17 to 23
This week is the first Xmas dinner of the year. That means a bit of a reshuffle for my week. It is also the AGM for my triathlon club which means a further reshuffle. I have a Flexi day on Wednesday so another shuffle for that.
Then to complicate things even more Inverurie Duathlon is on Sunday. I am not even sure if I am going to race it. It should quite suit me if the weather stays dry, but I don't like to take the TT bike out in bad weather so I will make a late decision about racing once I see the weather forecast.
So for now I have written two separate plans for this weekend. Black is the non-race plan, Purple is the race plan.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Xmas dinner #1.
Yoga session.
Wednesday - Flexi day, Long run.
Yoga session.
Wednesday - Flexi day, Long run.
Massage.
Thursday - Gym bike
Thursday - Gym bike
Or rest day.
Core session.
Friday - Easy run.
Core session.
Friday - Easy run.
TPT AGM.
Saturday - Long run.
Saturday - Long run.
Or rest day.
Sunday - Long ride - Kintore
Sunday - Long ride - Kintore
Or Inverurie Duathlon.
Target totals - Swim > 1.2 miles. Bike > 55 or 40 miles. Run > 15 or 18 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Target totals - Swim > 1.2 miles. Bike > 55 or 40 miles. Run > 15 or 18 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Wednesday, 12 November 2014
Race Review - Keith Cross Country
I seem to have taken forever to write this one. It is almost time for the next race in the series.
According to my training diary I haven't raced at Keith since 2010.
In the morning I already felt stiff and had a bit of an ache behind my right knee. I decided to go anyway. I was only ever taking it as a hard training run, so it wasn't going to be a let down if I had to back off a bit further and take it as a slower training run.
I had a bit of a warm up and chatted to some team mates and some other people I knew. One of the more serious contenders was in his first race back after several months off. There was a bit of chat from him around his plans to jog round at the back. I pointed out that I thought he was maybe underestimating how slow things would be at the back compared to what he was used to but he insisted he would struggle to keep up.
The race had one of the most unusual starts that I think I have ever witnessed. There were a few jokes about the front runner hanging out at the back with us. Even to the point of someone telling him we had much better chat and if he hung around a while we would tell him some fishing stories. Then while we were still giggling away about that a guy in the middle of the pack suddenly turned round and ran back towards us, having lost his shoe to the mud. The giggling rapidly turned to full out laughter and it was hard work for a few of us just to keep running without wetting ourselves.
About 5 minutes in the serious chap jogged past looking much too comfortable and I reminded him that 'I told you so' about how slow things were at the back. He wished me a good race and then disappeared up the field (to eventually finish 4 minutes ahead of me).
By about 8 minutes into the race, about half way round the first lap (of three) I was already in a big gap. No-one in front that I could see, and clear from anyone chasing. This was pretty much the story for the next half hour as I worked my way round the course at a decent pace in splendid isolation.
The final half lap I was being caught slightly. I figured the gap was too big for him to cross and there was no way I was catching anyone ahead but I upped my pace anyway. Once I pushed on a little more I actually felt a bit more comfortable. I managed to reopen the gap behind me but couldnt see anyone ahead to catch.
Finished 48th of 58, which wasn't great, but my average pace was 7:42 / mile for a slippery and hilly course which was better than I expected.
According to my training diary I haven't raced at Keith since 2010.
In the morning I already felt stiff and had a bit of an ache behind my right knee. I decided to go anyway. I was only ever taking it as a hard training run, so it wasn't going to be a let down if I had to back off a bit further and take it as a slower training run.
I had a bit of a warm up and chatted to some team mates and some other people I knew. One of the more serious contenders was in his first race back after several months off. There was a bit of chat from him around his plans to jog round at the back. I pointed out that I thought he was maybe underestimating how slow things would be at the back compared to what he was used to but he insisted he would struggle to keep up.
The race had one of the most unusual starts that I think I have ever witnessed. There were a few jokes about the front runner hanging out at the back with us. Even to the point of someone telling him we had much better chat and if he hung around a while we would tell him some fishing stories. Then while we were still giggling away about that a guy in the middle of the pack suddenly turned round and ran back towards us, having lost his shoe to the mud. The giggling rapidly turned to full out laughter and it was hard work for a few of us just to keep running without wetting ourselves.
About 5 minutes in the serious chap jogged past looking much too comfortable and I reminded him that 'I told you so' about how slow things were at the back. He wished me a good race and then disappeared up the field (to eventually finish 4 minutes ahead of me).
By about 8 minutes into the race, about half way round the first lap (of three) I was already in a big gap. No-one in front that I could see, and clear from anyone chasing. This was pretty much the story for the next half hour as I worked my way round the course at a decent pace in splendid isolation.
The final half lap I was being caught slightly. I figured the gap was too big for him to cross and there was no way I was catching anyone ahead but I upped my pace anyway. Once I pushed on a little more I actually felt a bit more comfortable. I managed to reopen the gap behind me but couldnt see anyone ahead to catch.
Finished 48th of 58, which wasn't great, but my average pace was 7:42 / mile for a slippery and hilly course which was better than I expected.
Monday, 10 November 2014
Training Plan - Week 46 - Nov 10 to 16
This week is the next in the North District Cross Country League series, and this one being at Elgin means I am pretty much required to go. It is about 2 miles from my parents house. This is also a good one to do as I raced it last year so I will get a head to head comparison against how I was running at this time last year.
The rest of the week is built around getting comfortably to race day, and then Sunday is another long ride to get the miles. I have tweaked the targets this week again. Partly because I don't have control of swim sessions at the minute and I keep missing that one by tiny margins, and partly because the long weekends (Saturday could be a 10-mile run day if I jog to the course and back) mean I can make the basic targets easily enough.
Also during this week I should pass my original bike and swim targets set for the whole year.
Monday - Swim with TPT.
Stretching session.
Tuesday - Easy run.
Yoga session.
Wednesday - Gym bike.
Thursday - Easy run.
Core session.
Friday - Rest Day.
Saturday - NDXCL - Elgin.
Sunday - Long ride - Kintore.
Target totals - Swim > 1.2 miles. Bike > 55 miles. Run > 15 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Training Review - Week 45 - Nov 3 to 9
Most of the week was fairly standard just ticking through sessions so I am going to just skip over the details and let the numbers speak for themselves.
Wednesday evening we decided to go out to see the fireworks at Kemnay, because the Aberdeen ones were likely to be too busy to cope with.
Interstellar was as good as I expected. Although in hindsight there is an awful lot of it that is 'borrowed' from 2001. Despite a fabulous performance from Matthew McConaughey the film is almost stolen from under him by the robot TARS.
Saturday I took an early morning jog to my granny's house to collect the car that we left their on our way to the cinema the night before.
Sunday I was given the job of leading one of the Kintore Sunday ride groups. That went well for the first 23 miles, then we missed a turn. It wasn't a huge problem as we would just take the next one and that would take us along and back to the original track. That plan went slightly less well when we found a pothole and had three punctures at once. Once we were back moving again things got quickly back on track. While the detour cost us a couple of miles the stop added a chunk of time from the punctures meant we were about right by the time we got back.
Not a bad week, although I am getting very lazy about my extra sessions again.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT 1.2 miles (2,000 m) in 60 mins.
Tuesday - Run at Kirkhill. 5.1 miles in 50mins.
Wednesday - Gym bike 14.5 miles in 48 mins.
Fireworks night at Kemnay.
Thursday - Run 3.2 miles in 31 mins.
Friday - Rest day.
Interstellar - 9/10
Saturday - Run 5.2 miles in 54mins.
Sunday - Kintore ride 45 miles in 3 hours 17 mins.
Actuals - Swim 1.2 miles (2,000m). Bike 59.5 miles. Run 13.4 miles. short core, short light weights and short stretching sessions. mins of yoga.
Monday, 3 November 2014
Training Review - Week 44 - October 27 to November 2
Monday I went for my normal swim session with TPT. It wasn't the best swim session, but it was solid enough. Slightly under my target for the week. I did manage to break my shower though. Didn't quite manage to set the house on fire but a decent amount of smoke and electrical burning.
Tuesday was the first headlight run of the year. A basic loop around Kirkhill in the dark. It gave me a chance to test my trail shoes with my smaller orthotics in them. They seem to work much better than the previous ones, and also seem to give me less localised pains than trying to wear my trail shoes without orthotics. I can't find my other set of trail shoes so it looks like my shoe choice for racing on Saturday is out of my hands.
Wednesday I had to get up early so that I could use the shower at work. I decided to get up even earlier and to go in for a spin on the exercise bike first. I am not a morning person, especially as far as exercise goes. It took me nearly half an hour to even get warmed up. From there it wasn't too bad but it is not something I would choose to do again.
Thursday was meant to be another offroad run but that didn't really fit in so we switched it for just a road run instead. A nice steady 5 miles around Dyce. Was a bit stiff to start with but eased off nicely towards the end. I hadn't slept well on wednesday and this coupled to the early Wednesday bike session meant I was exhausted.
Friday I had to keep my rest day in order to be able to cope with racing and biking at the weekend.
Saturday was Keith Cross Country which will get a report to itself.
Sunday was the first of this year's official Kintore Sunday group rides. This week was a very flat route with a couple of stops in it for beginners to get some basic lessons on group riding. With about 5 miles to go it got a little bit out of hand and it was pretty much a time trial race back to the finish.
A good week on the normal sessions front. Plenty of bike and running miles and the swim was only slightly short due to the build up of the session this week. Bit crap on the support sessions though. Doing none of them until late Sunday afternoon and then trying to cram in a couple when I was already tired isn't the best plan.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT 1.2 miles (2,000 m) in 60 mins.
Tuesday - Run at Kirkhill. 5.1 miles in 50mins.
Wednesday - Gym bike 13.3 miles in 48 mins.
Thursday - Run 5.0 miles in 43 mins.
Friday - Rest day.
Saturday - Keith XC race 5.1 miles in 41mins.
Sunday - Kintore ride 45.1 miles in 2hrs 59 mins.
Yoga - 20 mins
Core session
Actuals - Swim 1.2 miles (2,000m). Bike 58.4 miles. Run 15.2 miles. 1 short core, short light weights and short stretching sessions. 20 mins of yoga.
Training Plan - Week 45 - November 3 to 9
Friday should be a rest day as I am going to see Interstellar. I am a huge fan of Christopher Nolan, (apart from letting Zack Snyder loose on Superman) and Matthew McConaughey so I am hoping it will be great.
The rest of the week is stacked up the same as normal. I may try and squeeze in a second swim somewhere but will see how it goes through the week.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Yoga session.
Wednesday - Long run.
Thursday - Easy run.
Core session.
Friday - Rest Day.
Interstellar.
Saturday - Easy run.
Sunday - Long ride - Kintore.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
The rest of the week is stacked up the same as normal. I may try and squeeze in a second swim somewhere but will see how it goes through the week.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Yoga session.
Wednesday - Long run.
Thursday - Easy run.
Core session.
Friday - Rest Day.
Interstellar.
Saturday - Easy run.
Sunday - Long ride - Kintore.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Monday, 27 October 2014
Training Plan - Week 44 - October 27 to November 2
Planned two easy runs during the week as I want to test out both my pairs of trail shoes with different orthotics in them before racing on Saturday.
Sunday is the first of this year's Kintore winter rides but depending on their plan and how I feel after racing Saturday I might do a shorter solo ride instead.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Yoga session.
Wednesday - Easy run.
Thursday - Easy run.
Core session.
Friday - Rest Day.
Saturday - North District Cross-Country League - Keith.
Sunday - Long ride - Kintore.
Target totals - Swim > 1.3 miles. Bike > 45 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Training Review - Week 43 - October 20 to 26
Monday was my normal swim session. The niggle in my calf was bothering me through the day but it was fine in the pool.
Tuesday I went to the gym to just sit for an easy hour on the bike. As I was ticking over and reading my kindle I was feeling fairly comfortable and every so often I upped the power a little. This brought me up on an accidental 20 mile session. Probably a little bit too much but I had a planned rest day for Wednesday to recover.
Wednesday I had my rest day and went for a massage. It was brutal. My niggle had calmed down to the point that it was completely fine, but over the past week it seems that I have been hugely compensating and everything else that she touched was an absolute nightmare.
Thursday was my first run of the week. I went to Kirkhill and did the same easy loop as the last few weeks. The work the masseuse did left me with a lot of really sore muscles. It took nearly 3 miles before they eased off enough to feel comfortable.
Friday I had to skip training for film night. Went to see The Judge. Lots of good performances with Robert Duvall, Robert Downey Jr and Vera Farmiga all standing out but it is a bit of a strange collection and they all have moments where they outshine the film and distract from the story.
Saturday I just had no interest in training. Still a bit achey from my massage. I did a chunk of housework, including the annual-ish attempt at cleaning the windows.
Sunday I dragged myself out onto the bike, despite the wind. It wasn't really the best day to be out on the bike, but it was far from the worst and never felt windy enough to be unsafe, just hard work going into it and fast coming back. I ticked along for 35 miles and recced some quiet roads for a future ride.
Despite the 3 rest days this week I still managed to get all my swim and bike miles in. Still slipping a little behind my running target, but not by any sort of noticeable numbers and I can make it back in the next couple of months without too much trouble.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Health Challenge targets - Walk 300, Swim 60, Cycle 200, Run 120, Yoga 30, Core 15.
Monday - Yoga 20 mins.
Swim with TPT 1.3 miles (2,200 m) in 60 mins.
Tuesday - Gym bike 20 miles in 63 mins.
Wednesday - Rest Day.
Massage.
Thursday - Run at Kirkhill 4.5 miles in 46mins.
Friday - Rest Day.
Cinema - The Judge 6/10.
Saturday - Rest Day.
Sunday - Bike 35 miles in 2hrs 35 mins.
Yoga 25 mins.
Actuals - Swim 1.3 miles (2,200m). Bike 55 miles. Run 4.5 miles. short core, short light weights and short stretching sessions. 45 mins of yoga.
Health Challenge - Walk loads, Swim 60, Cycle 218, Run 46, Yoga 25, Core 12.
Monday, 20 October 2014
Training Plan - Week 43 - October 20 to 26
I am booked for a massage on Wednesday so hopefully she can sort out, or at least improve, whatever is wrong with my calf muscle. The rest of the week then needs a bit of reshuffling around that. Final week of the Health Challenge at work so I can stop counting minutes after this week.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Yoga session.
Wednesday - Massage
Thursday - Easy run.
Core session.
Friday - Gym brick.
Core session.
Saturday - Long run.
Sunday - Long ride.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Health Challenge targets - Walk 300, Swim 60, Cycle 200, Run 120, Yoga 30, Core 15.
Monday - Swim with TPT.
Stretching session.
Tuesday - Gym bike.
Yoga session.
Wednesday - Massage
Thursday - Easy run.
Core session.
Friday - Gym brick.
Core session.
Saturday - Long run.
Sunday - Long ride.
Target totals - Swim > 1.3 miles. Bike > 50 miles. Run > 12 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 30 mins of yoga.
Health Challenge targets - Walk 300, Swim 60, Cycle 200, Run 120, Yoga 30, Core 15.
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