Posts Tagged london

Thursday 27th March

After Tuesday’s run I was a little bit reluctant to do my planned 10 K this morning, basically because I was aching and thought I don’t want to overdo it, as last time i pushed hard I got injured and was out for three months. So tonight I ran to my training session, which is only 5 km and back again afterwards. Maybe shouldn’t have done that either as my knee feels like it’s slightly out of joint and I had tender shins too. Anyway I did it and I’ll be wearing my compression stuff to bed and tom. Training was good. Did the first swim followed by yoga.
The swimming was warm up and drills and then main set was 4x150m off 2:45mins, 4x150m off 2:40mins and then 5x150m off 2:35mins – so finishing on CSS swim just hitting lactate.
Was good and felt ok, not the strongest I’ve felt and I’m really feeling the fact I’ve cut my swims down from 5/6 a week to 2. I’m going to raise the bar again. Due to the fact I’m running again I’m a bit more tired than usual and have been struggling to train in the morning and at night. I can’t get complacent now though as it’s less than 3 months till ironman uk and I want to be fit.
I measured my body fat % today and weight. I’m sitting at 12% and weight down. I need to lose another 3.3kg of fat to be at my target 8%. That’s not had going I reckon. At one point I was 105kg and probably 35%+ body fat. I’m now 76.4kg at 12% and I feel great. My endurance is great and I think I’ve done enough training over winter to get my body into a fat burning machine – which was the target for the ironman. I hardly rely on gels or such like for 4 hours or less- well hardly is wrong I don’t uses them at all. I was doing a London to Brighton and return ride on Sunday but realised it’s Mother’s Day here in the UK and so I’m swapping that for a fast paced ride with a small group from the Tri club to Henley and back. It’s called the Henley express- 134km in under 4 hours. I will brick that too with a 5km run at target marathon pace of 5min/km. I need to make sure I don’t sprint off the bike which I keep doing. I will then run on Sunday morning a half marathon or a little longer. Be good to get to 15miles already but I need to be mindful about big increases and injury.
On a personal note. Doing some dating that’s ok, works good, won a nice big client yesterday and looking forward to seeing my mum on Mother’s Day.
Happy training all!!

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Tuesday 25th March – 117 DAYS TILL IRONMAN UK!!!

Well I have blogged for a couple of days. I feel like I’ve been really busy, but the truth of it is that apart from working and training, I have been wasting all my time on the dating app Tinder and watching the final episodes of Sons of Anarchy. Well that’s all out my system now and I have a new training program that is 20 Hours + a week and quite heavy. First week into it I am already behind but that’s because I now have another “big” cycle at the weekend, which I think is more important. I am doing a London to Brighton return in a fast group, which should be fun. Approx 185km so that sits perfectly with my Iron distance. 

I am going to take gels on my ride, however I have also got some natural recipes from 220 Triathlon magazine – mainly with sticky rice. So I am going to try them and see how I get on. It’s all about trying new things isn’t it? The last ride to Oxford (253km) my nutrition plan worked perfectly. Maybe a little high on the caffeine but apart from that I had no stomach upsets or pangs of hunger or any weakness.

I got my results back from another CSS (swim test) test the other day. I feel I have hit a road block in my swimming. I don’t feel I am improving at all. Well I knocked a minute of my 400M time since end of January. Obviously I am improving. I think it’s probably because I made such massive gains previously – (like actually being able to swim 400m bi-laterally without puffing for breath!) and so now the improvements “feel” more subtle – even though a minute is not really subtle. That’s me. My own worst enemy. I could always do more and better!!

Well I am being a bit of a wimp at the moment with the weather. I rode throughout the whole of winter in the rain and ice and cold. Now however, I am finding it difficult to really get out there in the cold. The other morning was beautiful but it was minus 1 C and I just thought NO NO NO.

My running is going well and I am feeling strong about that. I know I can easily run a half marathon at 4:45min/km – pretty much what I did on Saturday and so that’s on track. My brick sessions are also going well. Takes 2-3km to shake off the long ride feeling – I need to be mindful of slowing right down straight of the bike and lowering my heart rate – If I can get my heart to 143-148bpm then I can go all day. I will practise this.

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I also bought a Profile Design Aero HC Drink System today for my TT Bike. It sits perfectly between the bars with a bracket nicely behind for my computer/HRM. It’s got a nice 850ML capacity, with a big opening for filling up on the fly – which is great. I will let you know how it performs once I receive it.

That’s all for now. Going to have some food and go to do hill speed repeats running. I always feel that in the morning.

Also I am now getting worried about fundraising. I am after all doing this for charity. Macmillan cancer support and I only have £30 of my £1000 at the moment. So get your card out and DONATE PLEASE – or give me some ideas please – all help invited and welcome suggestions. Thanks and happy training all.

 

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Friday – end of easy st

Right that’s it now. 4 months to go till the big day. And even less till the Windsor triathlon, which is my warm up race 6 weeks prior to ironman uk.
Had a two week easier pace on training however each session ha had higher intensity. Now I’ve put new plan together that really cranks up the mileage. Also TT bike is now my training weapon of choice. Getting used to the big rings on it have been tough and require more strength but hey once she’s running then the average speed sits well over 30km/hr even on clockwise Richmond park. Cruised round in 22 mins without trying which is the same as smashing it on my road bike. I have also increased my strength or at least changed from high reps in the leg squats etc to 8 reps. Just want to build some strength and then I’ll revert back into a maintenance phase. Want the extra boost for the TT bike and seated climbs- may lose a little on the run but that doesn’t bother me.
Tom flat fast run out to Windsor and back that I’ll brick with a 5km run. 90km cycle. Sunday 18km run and 90 minute club swim. Next week 3x mornings of 50km TT bike followed by ironman distance pool swims, 3 strength, 1 turbo session, 2 club swims, 1 core, 2 long runs and 1 hill repeat run session. So it’s up to the 20+hr mark again. Need to drop 5kg too which I think will take care of itself with all that exercise over the next 3 months in time for Windsor. Got a duathlon end of April too at the top gear test track. It’s a 6km 24km 6km. Should be fun!!!
All good in the hood. Let’s do this, I’m psyched and ready to hit the next level.
Happy training folks!!!

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Wednesday – lost my will to train

I think I’ve lost the will to train. I can’t get up, and find myself making excuses – stupid ones too.
I need to refocus and commit to my goals – not go out for dinner or break my routines etc. I find with 3/4 hours training a day I need at least 8 hours sleep and lots of potatoes haha.
I have new tyres on my TT bike and the weathers getting better- I have less than 3 months till my first meaningful ‘A’ race – the Windsor Triathlon. This is 6 weeks before my biggest goal – ironman UK. I better whip on and get training.
Any words of encouragement, tips or motivational techniques will be much appreciated!!!
Thanks all.

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Friday 14th – Last day of easy week

After a really easy weeks training I am feeling sufficiently recovered and eager for more training now. After last weekends heavy 253km cycle and the previous weeks heavy training schedule, I have taken it very easy this week.
I had Monday off completely. Tuesday I ran to club run training and back as well as the hours hill repeats. Wednesday strength and club turbo. Thursday run to training and back and at training speed work swimming and a core class. Friday today I cycled to strength and back.
I feel kind of guilty about the volume of training this week. I have reduced it more than the plan. But honestly I think I needed to. Psychologically I feel a bit training battered. It’s been relentless since last year. A very strict diet and a strict routine. I needed to chill a bit. I feel stronger too. Today I got on my bike and powered along for ages out of the saddle sprinting and testing my recovered legs. I powered up this mean hill past everyone else. In a show of strength to myself and how much easier it was.
They do say to get stronger you need a time out- well that definitely proves that point.
Tom I have a 90/100km cycle and I will brick that with a 5km run. Sunday is a 16.5km run and club swimming in the evening. I also have a date on Sunday – so wish me luck(really ought to get this ironman done first but these things happen)
Ordered some new boots for my TT bike today. Got a great offer from chain reaction cycles. I got 2x Michelin pro4 service tyres and 2xtubes for 39.99 – bargain and very happy with that.

It’s going to be great weather tom again and I’m liking forward to a normal short sleeved jersey ride again- we are doing the surrey hills which is great – I love those climbs, especially box hill.
Happy training all 🙂

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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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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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