Archive for March, 2014

Tuesday run-interval hill repeats

Didn’t train this morning, I thought of switch this morning to Friday morning to give my legs a little more time after a hard weekend. Got a case of the guilty’s though – sad I know.

Tonight I ran to run training with the club. I loved it. Worked at 70% and then interval’s at 90%+. Was feeling tired towards the end and I have it everything I had on the last peak and truly emptied my tank!! Ran home which felt hard, but that’s ok. I just kept thinking about my dinner when I get back.
I’m feeling good about my runs now and I’m running well off the bike too without jitters. I just need to build some endurance in my running so that I can keep a good ironman marathon pace of 5min/km. this pace is below my Cooper test which says I can run it faster but I want to be realistic after a major cycle first.
I’m happy at the moment and things are progressing well. I have felt a bit more complacent this week but I think I will just use this week as my recovery week of my 4 week training cycle blocks.
Happy days xx

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Monday – No Training

No training today. I was expecting to wake up feeling rough or at least a bit sore from yesterday’s 253km ride. I was surprised and felt like training. The only reason I didn’t plan to train was because I thought I’d need to recover, but instead I fixed my gears and brakes and put on new bar tape. Ordered some new cables. Did my washing and made dinner. I do have a slight case of “non-training guilt” but I keep saying to myself gains are only made when you recover NOT when you train.
Tomorrow it’s back to a 50km sprint cycle followed by 3.8km swim before the work day starts.
I feel awesome that I achieved that yesterday.
Oh yeah, I keep reading about DOMS. I have never experienced this- is that normal? I ache a bit after weights, is that DOMs??? Confused.

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Sunday – EPIC 253km Ride

Today I planned on doing a long ride with the Richmond park cycling club as they were doing a 200km steam run, or called something along those lines. It was to Oxford and back In a big loop. Well it went well, apart from a lot of messing about at the beginning and also some waiting for people who were a bit slower, but by the middle we were rocking and hitting 35-40km/hr.
Lee also bastardised the route in order to pick up some people along the way bla bla bla and it ended up being 253km. Now that’s the furthest I’ve ever cycled and it’s a lot. In fact probably too much for a day. However, I did this for ironman practice and to boost my confidence. I also planned my nutrition carefully- a real necessity for ironman, as after 180km you run a marathon.
I carb loaded this weekend and I loved it- omg I really used it as an excuse and purged. Curry and chocolate Friday and then pizza AND Pasta Saturday night. This morning I got up and was aching a little(but in a good way) from yesterday’s 15km run, that went well and I loved it. Running along the Thames river path to battersea park and round the park and back to Putney where I live in our awesome Capital. Anyway sorry- I got up had massive bowl of porridge and an apple and a cappuccino then set off to meet the guys at 8am. We set off and I drank about 750ml an hour of a carb/electrolyte mix and had 2 gels an hour. I then had 3 flapjacks spreadout throughout the day and a mars bar. I can say that I got the nutrition correct because I felt strong even at the end. On the 170km marker the was the biggest hill. Oh I couldn’t believe a hill like that was put towards the end-ish part of the route!!! I thought I was going to run out of steam but I dug deep and did it strong. My endurance training has really paid off- I can see it compared to others.

All in all a great day and hit my objectives. My nutrition and yes a massive boost to my confidence – I can do this ironman- I can!!!
However I won’t be doing anymore 253km cycles anytime soon. Stick to max of 180km.
I have to dash now as I need to eat the contents of my cupboards and fridge- well I deserve it!!

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Thursday 5th March – taking it easy… kinda!!

Hello folks.
Today I decided not to run this running and instead run to swim training this evening and back. I did that at a nice relaxed pace- averaged 5min/km. it’s only 5 1/2km each way. Swimming felt easier tonight- pace was slower, however I’m just wondering whether I’m just getting fitter??? Let’s hope so.

I now realise what overtraining can do to me- oh my God I’ve been in such a shitty mood all week and getting worse. In the end on Wednesday I walked out my turbo class and decided to take it a bit easier. Everything was annoying me. I’d only had 6 hours sleep as well and then I went for a 4km swim followed by a 30km bike sprint and then bricked it as well on a 5km run. Then I worked and then in the afternoon cycled to the gym and did my strength exercises and straight off to turbo with the club bla bla bla bla etc etc…..agghh too much!!! I realise this now and reassessing my program.
I also have a 200km bike this weekend so I wasn’t to be fairly fresh for that too.
All in all a good learning week- but for the love of God would the turbo coach change the bloody soundtrack!!!!!
Happy training all!!!

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Tuesday hill interval training

Loved tonight’s training. First time back with the club running and it felt great. I ran there which was a nice 4km warm up and then we did hill repeats at 80% although looking at my stats I was averaging 87% hrm. Oh well I loved it and I can really feel it in my legs tonight – but not my hip, yippee!!

I’m a very happy bunny!!

Enjoying Sons of Anarchy – was a good shout from friends poll on Facebook! Work isn’t going as great as if hoped this week but apart from that everything’s ticktyboo and I’m on target with body fat, endurance and general fitness.

Feeling strong and motivated. Happy training everyone.

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Sunday speed swim

Today I am supposed to rest on the run and I did. It was frustrating as I really fancied going out but have to follow the plan and instructions from my physio. Instead I repotted a plant cleaned the apartment, washing and changed 2 tyres and fixed the two blown tubes from yesterday. All in all very productive.

This evening I cycled to swimming. March is all about building speed now and I felt it- got lactic acid in nearly every set but I feel good now. I lasted longer than a lot of the other guys – my endurance is certainly up there and all those extra sessions are paying dividends now.
I’m looking forward to this week, training, work and watching a new series I’ve downloaded – sons of anarchy. I was really in “24”, house of cards and breaking bad. I asked on Facebook what I should watch next and I had an overwhelming response to sons of anarchy and dexter. So I’ll be watching those to relax in the evenings.

Happy training everyone and anymore suggestions on a good series to watch please feel free to comment.

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Blow out Saturday

Friday night after strength training I made a huge pan of spaghetti with an arribiatta sauce with chickpeas and chicken breast. I was fuelling up for a fast 100km Saturday cycle and brick.
Got up early had my porridge and was the first person to arrive at the meeting point in Richmond park. 16km into the ride we were cruising at 40km/hr my rear tyre blew out loudly and aggressively. Pulled over and fitted another tube and that blew out when pumping up- the tyre had split right open now so I used a gel pack on inside of tire and fitted another tube and turned back home. I was gutted.
Got back and decided to brick the 36km cycle anyway with a 10km run. Run was great but I’ve been shattered all day from it and I’m aching which is strange for me. Maybe I’m coming down with something???
Right off to sleep now as got club running in the morning and swimming in the evening.
Oh and I signed up for a 200km group ride to oxford and back next week. Should be good and get me used to the distance for ironman.
Happy day peoples except now I need 2 new tyres – but hey I covered over 2000km on the last set!!

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