Cracking swimset this morning. 10 x 400m.
To be honest, I thought I'd be a little tired, but on the contrary, it was really nice to get in the pool and even though it was hard work, the time flew by and I posted some pleasing times.
About a minute up on where I was for 400m 6 months ago, so I must be doing something right!
Monday, 29 December 2008
Sunday, 28 December 2008
Ribble Valley 10k results
http://www.ukresults.net/latest/ribble.html
Well, I got round, but not the time I was hoping for. But no surprise as no run form at all, due to a lack of run conditioning. Aerobically very strong and could have run at that pace over a half marathon. However, when I wanted to go faster, legs just could not respond. Hopefully some hard work over the next 3 months will put that right, and I will start being able to transfer that level of fitness into speed.
But always enjoyable to be out racing, and a lovely course, lovely sunshine, just bloody cold!!!
The road running scene is obviously very strong in Lancashire, as I was well down the field with a time of 40' 27". 2 minutes would have shifted me up nearly 100 places, but placing for me is almost always irrelevant.
Bring on 2009!
Well, I got round, but not the time I was hoping for. But no surprise as no run form at all, due to a lack of run conditioning. Aerobically very strong and could have run at that pace over a half marathon. However, when I wanted to go faster, legs just could not respond. Hopefully some hard work over the next 3 months will put that right, and I will start being able to transfer that level of fitness into speed.
But always enjoyable to be out racing, and a lovely course, lovely sunshine, just bloody cold!!!
The road running scene is obviously very strong in Lancashire, as I was well down the field with a time of 40' 27". 2 minutes would have shifted me up nearly 100 places, but placing for me is almost always irrelevant.
Bring on 2009!
Saturday, 27 December 2008
Ribble Valley 10k
Merry Christmas everyone!
It's been a good week, slightly easier on the training as I haven't had to commute, nor have I had much access to a swimming pool. Full of turkey and mince pies and full of festive cheer, although still a lack of sleep!!
But I'm off to run in Clitheroe tomorrow, and at the moment as I write, I'm not up for it at all. In fact I really don't want to run hard at all. But I'm sure that will change. I'm looking at sub 37 minutes for this one. If I can run at somewhere around 6:10 min/mile pace then I'll be happy. That will be a pb by a long way. I've had 4 weeks of consistent run training, albeit slowly getting myself back into some condition, and a long way of my best, but the swimming will help with the aerobic stuff, just hope my legs can hold out for an intense effort.
As for race tactics, I'll start off steady and try to negative split it. if I can go through 5k in under 19, then I'm in with a good chance of making 37. But as long as I just put in 100% then I'll be happy to get round and a good time will be a bonus.
Running is not my strongest discipline, but I know my weaknesses and I am now addressing them with the help of my coach and it will be nice to put a marker down for future progress. Results and pics to follow!!
It's been a good week, slightly easier on the training as I haven't had to commute, nor have I had much access to a swimming pool. Full of turkey and mince pies and full of festive cheer, although still a lack of sleep!!
But I'm off to run in Clitheroe tomorrow, and at the moment as I write, I'm not up for it at all. In fact I really don't want to run hard at all. But I'm sure that will change. I'm looking at sub 37 minutes for this one. If I can run at somewhere around 6:10 min/mile pace then I'll be happy. That will be a pb by a long way. I've had 4 weeks of consistent run training, albeit slowly getting myself back into some condition, and a long way of my best, but the swimming will help with the aerobic stuff, just hope my legs can hold out for an intense effort.
As for race tactics, I'll start off steady and try to negative split it. if I can go through 5k in under 19, then I'm in with a good chance of making 37. But as long as I just put in 100% then I'll be happy to get round and a good time will be a bonus.
Running is not my strongest discipline, but I know my weaknesses and I am now addressing them with the help of my coach and it will be nice to put a marker down for future progress. Results and pics to follow!!
Sunday, 21 December 2008
Ho ho ho
Well, here ends another good week in the training department.
4 swim sessions, 3 runs, 2 bikes, commuting on bike to and from work. Legs holding up well, knee now stronger and completely pain free. I've lost weight, leaner and stronger. And bloody tired! Need a bit more sleep really, but not much of a chance with a 7 month old noisy boy in the house!
Got an easy week coming up, which culminates in a 10k in Clitheroe, I'll just attack it and run hard and see what happens. Don't know what to expect, and not sure how fresh my legs will be, but it will be nice to run back up North. I'll swim 3 times, bike 2 or 3 and run twice before next Sunday, all easy stuff, apart from the swims, they are tough!
4 swim sessions, 3 runs, 2 bikes, commuting on bike to and from work. Legs holding up well, knee now stronger and completely pain free. I've lost weight, leaner and stronger. And bloody tired! Need a bit more sleep really, but not much of a chance with a 7 month old noisy boy in the house!
Got an easy week coming up, which culminates in a 10k in Clitheroe, I'll just attack it and run hard and see what happens. Don't know what to expect, and not sure how fresh my legs will be, but it will be nice to run back up North. I'll swim 3 times, bike 2 or 3 and run twice before next Sunday, all easy stuff, apart from the swims, they are tough!
Friday, 19 December 2008
Triathlon Race time calculator
Works out predicted times based on your pace for each discipline. Very handy little tool.
http://www.bx3.com/phil/tri/tritime.asp
http://www.bx3.com/phil/tri/tritime.asp
Swim time calculator
http://www.swimsmooth.com/strokeratecalc.htm
Excellent little spreadsheet app for working out pool and open water swim times based on stroke rate and length.
Excellent little spreadsheet app for working out pool and open water swim times based on stroke rate and length.
Thursday, 18 December 2008
bike box
Good friend of mine sent me this pic. This has got to be the best packed bike box ever!!! Tunnocks Tea cakes, lovely!!!
Wednesday, 17 December 2008
Mitch Thrower
Gotta read his blogsite, highly entertaining and loads in it. Here's the link:
http://ironmitch3.blogspot.com/
http://ironmitch3.blogspot.com/
Tuesday, 16 December 2008
Steve Moneghetti
http://en.wikipedia.org/wiki/Steve_Moneghetti
Interesting info on one of the world's best ever marathon runners. He's also now one of the world's best marathon running coaches!
Did one of his famed interval sets today. It hurt!!!!
Interesting info on one of the world's best ever marathon runners. He's also now one of the world's best marathon running coaches!
Did one of his famed interval sets today. It hurt!!!!
Monday, 15 December 2008
Training Update
So far so good.
Ticking along nicely and building a good base. Feeling pretty good, although a little more sleep would be nice!
Had a really positive week last week. 4 hard swim sessions mon-thur. 3 run sessions including a hill session and a longish off-road run, about 70 minutes. One hour easy on the bike on Saturday, followed by a ride back home from Southampton yesterday, about 70k. Was good ride, and nice to get out on the bike with no set workout to do, just ride. Back in the pool today for a solid set, 10 x 300m, making good progress and swim fitness is definitely improving. More pooltime for the next 3 days, run tomorrow and Thurs. Commuting to work everyday, off-road run Saturday and then long bike Sunday. It's good to be getting back to work and feeling in much btter shape.
Had my knee scan today, will get the results next week or whenever I get to see my consultant. Hopefullly all will be ok, as I now enter my 4th pain free week!!
Ticking along nicely and building a good base. Feeling pretty good, although a little more sleep would be nice!
Had a really positive week last week. 4 hard swim sessions mon-thur. 3 run sessions including a hill session and a longish off-road run, about 70 minutes. One hour easy on the bike on Saturday, followed by a ride back home from Southampton yesterday, about 70k. Was good ride, and nice to get out on the bike with no set workout to do, just ride. Back in the pool today for a solid set, 10 x 300m, making good progress and swim fitness is definitely improving. More pooltime for the next 3 days, run tomorrow and Thurs. Commuting to work everyday, off-road run Saturday and then long bike Sunday. It's good to be getting back to work and feeling in much btter shape.
Had my knee scan today, will get the results next week or whenever I get to see my consultant. Hopefullly all will be ok, as I now enter my 4th pain free week!!
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