Posts Tagged run

Ironman UK course – training week

Apologies for not writing my blog sooner. I have basically started a new job and training has ramped up leaving me with little time. Anyway all is good!
I had booked a week of work and planned to stay at my mum’s in Lancashire. She lives on the IMUK bike course next to Abbey village. This is great. See my mum and get fed well all week, train on the course and be there for her 60th birthday too. Result!!

Got there on Friday night 23rd May after hard week at work. Got up early Saturday and did 2 laps of the bike course.

1st lap was fantastic. I was flying along, taking wrong turns and not pushing hard enough where I needed to and too hard in places I should’ve backed off a little- but hey I didn’t know the course. The course is much tamer than I had anticipated and I averaged 32km/hr round….
Oh dear…I wish I hadn’t have said that, the 2nd lap the wind had picked up, it was pissing down with rain and getting stormy, pothole visibility was near zero and the course bit me hard right on my cocky “that’s easier than I thought” arse!!! It was a painful lap, but I kept pushing on and saying to myself “ironman aren’t made in the sun” haha. I enjoyed it though- maybe just the relief of completing the 2 lap course. I didn’t do the section between the stadium and the main loops though. I covered off 183km in 5:23hrs. As I had done an extra bit and also gone wrong a few times. I was pleased with that. My training has definitely paid off and I was feeling strong.

I have to mention a great little app that I downloaded for the iPhone that gave me turn by turn instructions whilst listening to my tunes. It’s called “Co-Rider” and it has some small faults like reading out too many bends but is fantastic. It imports gpx files and then you use as guidance. I used mapmyride/run to plan routes on the running and exported gpx and emailed to myself and then opened on the phone in co rider. I never once got lost. A few times initially getting used to what the instructions mean. Like slight right actually means turn right if there’s a turning.

Anyway more confident and pleased. I did the bike course a total of 6 laps over the week. I swam in Pennington flash 4 times over the week and went from panicking a little(cold and first open water of the year) to being very happy with my swim. I can do the swim in a hour. Maybe slightly less on race day. That’s great.

I ran a fair bit as well taking in hills and canals and more cross country hills. I smashed my 10 mile PB on Thursday by 6mins. Things just came together and knee wasn’t hurting. My running has got considerably slower since going longer but I opened the taps a little in Thursday and it felt ace!!

My bottom bracket broke on Wednesday and I took it to Rivington cycles in Chorley. They changed to BB (ultegra) changed out all cables, trued the wheels and put a new chain on and serviced it – £65!!! Was well happy with that – not London prices that’s for sure!!

All in all good week. Training numbers down. Only hit 21 hours training instead of 30, because of the bike breaking, but I think the extra rest did more good than bad.

This week I have another heavy week before a week taper for Windsor Olympic. I am feeling the Vibe now and hopeful of an ironman time of between 11 and 12 hours. If it starts with an 11 I will be pleased. I suppose I should be more amazed considering where I was this time last year!!

And remember folks this hard work is all to raise money for those fabulous people at Macmillan cancer support!! Please go to my just giving page above and give as much as you can. Just think a pint or glass of wine cost near £5 and goes so far at Macmillan. Please donate and the karma Gods will be very nice haha.

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Friday 23rd – 8 weeks to go

On route to Bolton for a weeks training. No work and spare tubes and lots of gels. In my final BIG week of 30hours training and then tapering, as I have Windsor Olympic in 3 weeks and 8 weeks till IM UK.
Ran a marathon last week – first one and it was great. Slow because hot and had not hydration or enough gels as wasn’t planning on doing 42km but did it in just over 4 hours and then this week ran 2 x 15km and 300km on the TT bike. Swimming is ok but going to smash it this week and get open water up to speed.
All in all feeling good and also hit my 8% body fat target. Pretty good considering I was 25kg heavier and 30% body fat this time last year.
I’ll take some pics and report back on the course.
Please please donate. There is a link on one of the tabs. Even if it’s just a beers worth – Macmillan is a great cause!!

Thanks

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Tuesday 1st April

Yesterday I got my new hydration System for my TT bike and I had to try it out. I also fixed my seat bottle bracket also and adjusted the TT bike. I went round Richmond park 4 times and I felt quick but it was hard too. The gearing on my bike is so much bigger than my compact roadie. I have a 42 and 53 chainring on at the front so is much bigger than my 34t. This is great once you’re going but the steeper hills takes it’s toll. My legs were burning on the 4th lap. In total I did 54km in 1:38 so that’s like 34km/hr average which includes the traffic going to the park and back. Amazing!!! I can’t believe my progress it’s fricking awesome!! I could’ve pushed harder too. If I average this on ironman uk it will cut 40mins of my 6hour target time.
I woke up aching today though, my
Legs feeling the weight. I got up at 5:50 ate porridge and went out on the TT bike again and did 4 more laps of Richmond park. This was a misty morning and my legs felt it too. Slower than yesterday. I averaged 31km/hr. I then stopped off at the pool and swam. It was an endurance swim and I have now upped it from 3x1265m(38 laps in a 33.3m pool) to 2 x 1900m which is the same distance as before but with just one brief break where I got out the pool and walked to the other end before resuming my swim on the 2nd set. This is to emulate the ironman uk. Ironman uk is made up of 2 x1900m and I want to simulate as much as possible. So my plan is to do this 3 times a week and then the other 2 swim sessions with the club are drills and speed and whatever else they get us to do in prep for triathlons. The swim today was good. The time came in slower than the same distance with 3 sets because obviously I slow down on longer sets. I completed it in 1hr 6 mins.
Also I wish older ladies in the pool wouldn’t wear so much perfume I could taste it today swimming urgghh!!
So all in all good couple of days but I’m feeling the extra load.
Tomorrow I’ll swim in the morning and then I have a strength session followed by a club group turbo session.
My knee is sore still so I missed run training tonight and I missed my long run on Sunday – feeling guilty but I can’t afford a long term injury with only 110 days to go.
Happy training everyone!!!!

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Saturday 29th March – Henley Express

Today I went on a quick paced cycle to Henley on Thames and back. 145km. So it was a good distance for ironman training.
I arrived at Richmond park this morning just before 8. There were 8 of us. 3 of us with roadies and the rest on their TT’s. I was a bit pissed off about this as I would have taken mine if I’d known I could. Club has policy of not using TT on group rides, but at least I know with this group for next time. Well the pace from the beginning was quick. Averaging 35km/hr+. I took my turns at the front due to the head wind – wish others pulled their weight , but hey I got a better work out!! I also practised nutrition and used only electrolytes in my drink for first 2 hours then switched to 4:1 carb protein drink- 500ml every hour and backed up with 2 gels. Had a coffee and flapjack for 20mins in Henley which was beautiful next to the river.
This made me think that my pace could be much higher than I’m planning. I was taking the lead more often than not and was at the front powering on. I’m stronger than I think. I got back home and bricked the cycle with a 5.5km run which I did in 28mins- this included a stop for the toilet as I had a case of runners stomach – maybe the gels??? The first 2km are so hard after that long ride, my backs hurting, my lungs feel sharp and legs ache. Also stomach dicky so even more difficult. Then after 2km it’s comes easier and easier – I suppose that’s why I’m only instructed to brick 5km or 15/20mins for that very reason.
I enjoyed today but my God I was aching afterwards and now I’m shattered. I’m supposed to do a long run tom but I think I should rest my knee as it’s hurting still from Tuesdays run!!! I’ll see how I feel but the weather is gonna be lush again tomorrow and it would be nice to get out and run first thing.
Tonight met mum and my sister and she took me for a meal at pizza express and then back to mine for chocolate fudge cake and double cream. Tomorrow big roast dinner and I’m making a large egg custard mmmm. I burned 4000kCal today so I can!!!! Haha. Jumped on scales earlier too and in the 75’s now – first time ever!!! On target for my 73kg race weight.
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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