Its been a whole month since I last posted here so thought it would be good to update the blog and record recent progress
Swimming - Not alot really, been down the lake a few times but have`nt touched the pool at all, Kay has her first sprint triathlon next sunday so ive been training with her around 1km sessions once a week or so.
Biking - Ive done loads of cycling over the past 4 weeks as my strava shows including a 51.5 miler around 3 weeks ago, went up to wycombe for a morning in the sun and managed 17.4mph average over a profile containing 2,623ft which had some really steep hills. Ive also done some speed work to the lake averaging 20mph over a 20mile distance which is good to know for my goal of 18.7mph next year at Ironman.
Running - Now the last time I wrote my knee was poor and I had not run for around 10 weeks, I have finally started running again which feels amazing having been so long, I managed my first 5k in 24.48 and my knee felt great. Since then I have done another 2 5k laps around 25-26mins which is only around 3-4minutes off my PB which hopefully should be easy to get back to when I start putting some serious miles in.
My bike broke again a little over a week ago while 20 miles away my spoke snapped for the second time in 3 weeks and my rear bracket was squeaking like mad, it was loose and could have fallen off, just my luck. Get it back Friday evening for a blast round the lanes.
Looking ahead the nights are certainly drawing in now meaning cycling after 8pm is a no no unless lighted up and dressed warm. I went spinning 4 times last week, twice on my own averaging 296 watts on 1 occasion which compares to my usual average of around 250-260 after a spin class. Improvement!
3 months until my plan kicks in and my life is over for 7 months. enjoying my 3 days rest a week while it lasts..... over and out
Wednesday, 5 September 2012
Sunday, 5 August 2012
Early Bird...
After reading a few books on Ironman plans and schedules etc, it has become apparent that in order to succeed with my future training loads I will have to incorporate early morning training. Now for me this is a big deal, usually struggling to get out of bed with an hour to go before work, thats me! So just over a week ago I made the difficult decision to set my alarm clock to 6.30am (yes I know middle of the night) Now every day for the past 8 days I have got up at this time and have been hitting the gym in the morning, the plan being that soon my body will be used to the early starts and when my plan starts in December ill be more than ready!.
I have been concentrating heavily on my cycling over the past few weeks and after my spoke was repaired on my bike I have already done over 60miles on it in just 2days, not bad for someone who 4 months ago found 10miles a struggle. I have joined a website called strava.com which allows users to ride certain routes and hills and depending on your time it logs you on a leaderboard, looking through I appear to be miles off 1st place in any of them but am keen to get a 1st place somewhere! I have also treated myself to a garmin edge 800 gps which should encourage me to push harder and provides turn by turn mapping much like a car satnav for your bike.
I have just got in from a 38mile cycle with Trevor, a hard ride through some very hilly backroads which we averaged a very impressive 18.3mph.
My running still has not really started as my knee still pains me after a few hundred meters, I did manage around 5 minutes fast on the treadmill in the week without any pain which is a positive sign, I think it will be a long slow road to getting back to my sub 48.30 10k times.
My current Ironman targets are
Swim - Around 1 hour / 1.10 (I managed 33mins at the 70.3 distance without too much trouble so Im sure with abit of endurance work I can bring that time down on average.
Bike - 6 Hours - maybe a little ambitious but the course is quite fast from what over read and for 6 hours I would need to average 18.7mph so the 18.3mph this morning is a good gauge.
Run - This is where im not really sure, I would like to say something like 5 hours if my knee was good but its not so If I hit my other targets I should have around 7 /7.30hrs to run / walk a marathon at the end to reach the 15hr cut off time.
I am going to really concentrate on the key simple things eg diet / light on the booze and training early and regularly.
I have been concentrating heavily on my cycling over the past few weeks and after my spoke was repaired on my bike I have already done over 60miles on it in just 2days, not bad for someone who 4 months ago found 10miles a struggle. I have joined a website called strava.com which allows users to ride certain routes and hills and depending on your time it logs you on a leaderboard, looking through I appear to be miles off 1st place in any of them but am keen to get a 1st place somewhere! I have also treated myself to a garmin edge 800 gps which should encourage me to push harder and provides turn by turn mapping much like a car satnav for your bike.
I have just got in from a 38mile cycle with Trevor, a hard ride through some very hilly backroads which we averaged a very impressive 18.3mph.
My running still has not really started as my knee still pains me after a few hundred meters, I did manage around 5 minutes fast on the treadmill in the week without any pain which is a positive sign, I think it will be a long slow road to getting back to my sub 48.30 10k times.
My current Ironman targets are
Swim - Around 1 hour / 1.10 (I managed 33mins at the 70.3 distance without too much trouble so Im sure with abit of endurance work I can bring that time down on average.
Bike - 6 Hours - maybe a little ambitious but the course is quite fast from what over read and for 6 hours I would need to average 18.7mph so the 18.3mph this morning is a good gauge.
Run - This is where im not really sure, I would like to say something like 5 hours if my knee was good but its not so If I hit my other targets I should have around 7 /7.30hrs to run / walk a marathon at the end to reach the 15hr cut off time.
I am going to really concentrate on the key simple things eg diet / light on the booze and training early and regularly.
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