Posts Tagged #running

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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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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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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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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