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.
Monday, 8 December 2014
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.
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