As the title suggests the joy is always followed by the pain, well at least I know I'm alive. I suppose it must happen to most of us, you look back at your achievements and think 'if I only knew then what I know now'. Why is it that the mind is more than willing, but the body just can't manage it all of the time. I wouldn't mind if I had loads of money to buy all the best gear, but that just isn't going to happen. I suppose it must be more gaoling for the Saab driving, jumper over the shoulders berk to be passed by some old fart on his road bike, than it is for me to be overtaken by some fat bloke on his Cervelo P5. Deep down we both know who the better man is and I'm sure that I'll nail him on the run anyway.
Thankfully running is pretty much all down to guts and determination and the longer you go the more it comes down to sheer stubbornness and pain management, which with a 22 mile run coming up on Sunday is lucky for me. My half marathon time suggests that a sub 4 hour run is definitely on the cards and I read that the average time for the marathon is 4:15. It's definitely not about finishing now it's about getting my finish time to start with a 3, or at least being better than average.
Week 13
Well it's Monday again and while it felt great running yesterday the fast pace is clearly evident from the pain in my thighs. Thankfully the calves feel okay so it's not all bad, but this really hurts. Rest today and I can't see any reason why I would even consider anything tomorrow either, race plus 2 days usually finds we at my stiffest.
Well I'm off to Belfast today for work so I'm up at 5am and home at midnight. Exercise is not happening and any stair climbing today will be rather uncomfortable. Lets move swiftly, or as fast as I can go, to Wednesday shall we.
Customer meeting in Slough today, so more time sitting and no time for exercising. The body is feeling the strain and with the London marathon so close every pain or tweak feels more serious than it really is. Scratch another day off. Move on, nothing to see here.
Thursday dawns and I seem to have acquired a sore left calf and a very tight right thigh. I'm meant to be running 9 miles today, but that seems way too risky for my liking. I decide on a run before dinner and leave the distance open to see how I feel after the first couple of miles. Extra stretches pre-run seems to help, but here goes. After 15 mins or so 9 miles is definitely out of the question and I settle for an easy 10km. My knees ache as well so gently does it.
Good Friday and I actually don't feel too bad plus I really want to keep things ticking over. So I keep it easy with a 30 minutes run and walk program in the morning with the rest of the family. Debbie (the wife) is running with the boys now and I decide join in. It's good fun and the right kind of thing for the old body as well. Then a 60 minute cycle with the family through the woods and down to Southend. Happy days.
With 22 miles planned for Sunday, Saturday involves eating, sleeping, a bit of gardening and then watching the telly and playing on the IPad. With the usual triathlon reading thrown in for good measure obviously. I've read some great articles recently on training methodology and the reasons for easy long sets, the more information you can take in the better in my opinion an my race times seem to suggest it works as well.
Today is my last long run for the marathon and the last time I will venture over 20 miles on a training run ever again or until I get roped into some other stupid event. It also marks the start of my tapering for the event as well so when I'm done I'll know I'm on the home stretch. 22 miles means 3 drinks, 2 gels, 1 bar and a whole lot of pain. 3 hours and 30 minutes later and after burning off 3100 calories I'm done. I'm absolutely knackered and all I can do for the rest of the day is eat 2 roast diners with cake and watch the golf, although I'm too tired to watch the play-off. I'll find out the result in the morning. Night-night.
Training this week
Swimming 0 hours
Cycling 1 hour
Running 5 hours
Sunday, 15 April 2012
Kenyan flying machines
Well it's all about the running now, less than a month to London and its run, run, run and run some more. It's the Reading Half marathon on Sunday which means by the end of that I'll have a good idea about what is achievable over the full marathon distance. Half marathon makes it sound like an easy event, but it's no such thing; running at around 8 minutes per mile for just under 2 hours could actually be harder on the lungs and chest than 4 hours of trudging around London, although the legs should cope a whole lot better.
Almost 3 months worth of training done now and my body is starting to feel the mileage, every long run finds the same aches and pains getting a little worse and the rest days seem to fly by with my general energy levels lower than I'd like. A stubborn nature and good motivation can't always overcome 41 years of wear and tear. After I've done the marathon I think a couple of real quiet weeks will go down well before I start to focus on my first triathlon in June. I'm fitter now than ever before and mentally I know I can cope with hours of exercise. The body seems to need some R&R and who am I to ignore it.
Week 12
Monday rest day as usual, but I do find time to fit my new clip on aero bars. As much as I'd love to get out and give them a test that just isn't an option; I'm knackered and hungry and it's just not worth risking injury so close to race day, maybe tomorrow.
Tuesday morning and my right knee is all swollen, it was hurting when I went to bed and it's no better this morning. I need this like a hole in the head. It hurts when I move it and when I'm sitting still, that's not a good sign. Definitely no exercise and with 5 days till Reading this doesn't look good, hopefully it's just some extra rest that's needed. Lets see tomorrow.
Okay, the knee is better today so I think I'll try some light exercise, no running, I'll go for an hour's easy riding on the bike and that will give me a chance to try out my new bars. Well after an hour and 20km everything seems good. The knee feels okay and my first introduction to the areo position felt okay as well. Things are looking much better than they did yesterday.
Thursday and after yesterday's ride I think I'll stick to just a run today. Work is pretty busy again so a moonlight run later seems like the best option. The knee feels fine, I have no idea what the swelling was all about, but it's gone and lets leave it at that. I want to get a feel for race pace for Sunday so I'm going to do 4.4 miles (one third race distance). Debbie gets home from work and off I set, the pace feels quite easy and I cover the distance in a smidgen under the required pace. All good.
This Friday is my last cricket nets so an hour of nothing too strenuous goes down a treat, bag sorted for the weekend, food and hydration all planned. Just need to get to the start line in good shape and do the do.
The family are all coming to Reading so we are staying in a hotel near the race venue tonight so we can make a weekend of it and we don't have to get up at some hideous time in the morning.The boys love buffet breakfasts and staying away from home. When we get to the hotel we found we booked the wrong one and we've booked one right next to the start line and half the pro runners are staying in the same hotel. I've never seen so many skinny people in all my life.
Early rise Sunday morning and a healthy buffet breakfast as my 2 boys tuck into the full monty including pastries. A quick walk around to the Madjeski Stadium, the usual 6 pees, number on, another wee then off to the start line. It's nice and sunny and reasonably warm so after a good stretch I'm ready for the off. Here we go 13.1 miles of tarmac. It's the usual slow start as people get over the start line and you have to get past the runners that have no idea how long the run will take. How can you be almost walking inside the first mile?
After about 15 minutes I get into a good rhythm and the miles seem to pass by quite well, I use the mile markers to check my pace and that's good too. After 11 miles my pace hasn't slowed and I feel pretty good, easily able to talk to the other runners not in bits and enjoy the run. I don't feel the need to speed up, just keep it steady to the end. Into the stadium and across the line. Last year my time was 1:59:16 and I wanted to go below 1:50:00 this year, so I was very pleased with 1:43:34. 16 minutes faster than last year and that gives me an average pace of under 8 minutes per mile. I was feeling fine on the run right till the end, but 25 minutes later I can certainly feel it, my thighs really do ache now. I'm not looking forward to tomrrow.
3 weeks till London...
Training this week
Swimming 0 hours
Cycling 1 hour
Running 0.75 hours
Competition 1.75 hours
Almost 3 months worth of training done now and my body is starting to feel the mileage, every long run finds the same aches and pains getting a little worse and the rest days seem to fly by with my general energy levels lower than I'd like. A stubborn nature and good motivation can't always overcome 41 years of wear and tear. After I've done the marathon I think a couple of real quiet weeks will go down well before I start to focus on my first triathlon in June. I'm fitter now than ever before and mentally I know I can cope with hours of exercise. The body seems to need some R&R and who am I to ignore it.
Week 12
Monday rest day as usual, but I do find time to fit my new clip on aero bars. As much as I'd love to get out and give them a test that just isn't an option; I'm knackered and hungry and it's just not worth risking injury so close to race day, maybe tomorrow.
Tuesday morning and my right knee is all swollen, it was hurting when I went to bed and it's no better this morning. I need this like a hole in the head. It hurts when I move it and when I'm sitting still, that's not a good sign. Definitely no exercise and with 5 days till Reading this doesn't look good, hopefully it's just some extra rest that's needed. Lets see tomorrow.
Okay, the knee is better today so I think I'll try some light exercise, no running, I'll go for an hour's easy riding on the bike and that will give me a chance to try out my new bars. Well after an hour and 20km everything seems good. The knee feels okay and my first introduction to the areo position felt okay as well. Things are looking much better than they did yesterday.
Thursday and after yesterday's ride I think I'll stick to just a run today. Work is pretty busy again so a moonlight run later seems like the best option. The knee feels fine, I have no idea what the swelling was all about, but it's gone and lets leave it at that. I want to get a feel for race pace for Sunday so I'm going to do 4.4 miles (one third race distance). Debbie gets home from work and off I set, the pace feels quite easy and I cover the distance in a smidgen under the required pace. All good.
This Friday is my last cricket nets so an hour of nothing too strenuous goes down a treat, bag sorted for the weekend, food and hydration all planned. Just need to get to the start line in good shape and do the do.
The family are all coming to Reading so we are staying in a hotel near the race venue tonight so we can make a weekend of it and we don't have to get up at some hideous time in the morning.The boys love buffet breakfasts and staying away from home. When we get to the hotel we found we booked the wrong one and we've booked one right next to the start line and half the pro runners are staying in the same hotel. I've never seen so many skinny people in all my life.
Early rise Sunday morning and a healthy buffet breakfast as my 2 boys tuck into the full monty including pastries. A quick walk around to the Madjeski Stadium, the usual 6 pees, number on, another wee then off to the start line. It's nice and sunny and reasonably warm so after a good stretch I'm ready for the off. Here we go 13.1 miles of tarmac. It's the usual slow start as people get over the start line and you have to get past the runners that have no idea how long the run will take. How can you be almost walking inside the first mile?
After about 15 minutes I get into a good rhythm and the miles seem to pass by quite well, I use the mile markers to check my pace and that's good too. After 11 miles my pace hasn't slowed and I feel pretty good, easily able to talk to the other runners not in bits and enjoy the run. I don't feel the need to speed up, just keep it steady to the end. Into the stadium and across the line. Last year my time was 1:59:16 and I wanted to go below 1:50:00 this year, so I was very pleased with 1:43:34. 16 minutes faster than last year and that gives me an average pace of under 8 minutes per mile. I was feeling fine on the run right till the end, but 25 minutes later I can certainly feel it, my thighs really do ache now. I'm not looking forward to tomrrow.
3 weeks till London...
Training this week
Swimming 0 hours
Cycling 1 hour
Running 0.75 hours
Competition 1.75 hours
Sunday, 25 March 2012
Baldrick the Cockerspaniel please
It will soon be April and that means my next 2 races are running-only events so a slight shift to more running and a bit less of the other stuff seems sensible, although I don't think less swimming is possible. The race at the weekend was top banana and it opened my eyes to what is possible. Like with most things in life the limits we put on ourselves are normally mental rather than physical and if you remove the shackles we can often be surprised with the results. I have absolutely no idea how I was nearly 4 minutes quicker on the second run, after nearly 100 minutes of effort, but I was.
While I'm not going to win one of these things for a long time yet (age group only, obviously) at least now I can see how I could get there; with a quicker first run, a year's training, some better kit and a little more effort, I can get much closer to bridging the 22 minute gaps. I know it's just a dream at the moment, but if you don't dream they can't come true. Anyway back to reality and back to training.
Week 11
Monday comes and goes and while my legs don't feel as bad as they do after a long run my chest aches and I can feel the effort from yesterday. While running a marathon is going to be a real mental and physical test, it's quite different to running a duathlon. I reckon the duathlon is actually a harder event and an Olympic distance race must be real tough. The marathon is about finishing, it's about grinding out mile after mile in a relentless manner. It hurts, it really hurts but very few people are actually racing. While a duathlon isn't a sprint the first run is at a fair lick and by the time you get on the bike you are tired. After 25% of a long run you still feel pretty good. By the time you get to T2 and jump off the bike I am pretty much spent and the second run is done on empty, it's your mental toughness that gets you through the next run. Well whatever the answer is I know that the 20.3 miles this Sunday is going to hurt a plenty.
No time for a spin Tuesday morning, way too much work for that, also I seem to be eating everything in sight since Sunday. Time in the evening for a 5 mile run, considering my legs still ache and I wasn't gunning it 41:42 isn't too bad. On the downside I seem to have acquired the wife's cold. My snotty nose will turn into a sore throat later in the week if the wife is anything to go by.
Wednesday and yep here comes the sore throat and rather annoying raspy cough. I'm not bothering with the swim as I'm not feeling up to it and breathing properly is so important in the pool. Drowning would put the training back a bit.
Thursday and the nose tap seems to be set to flood and the throat feels like I've been eating holly. Spin in the morning goes okay which is more than I can say for the 8 mile run in the evening. To say it was hellish was an understatement. 2 bad nights sleep, a busy day, feeling down due to the worsening wife flu (man strain), not starting till 11:00 and getting a dickey tummy after 2 miles, meant that after 76 minutes I feel like shit. Worse than after my ill fated 15 mile run. I sit in the shower for 20 minutes and then drag my carcass to bed. At least I now know how bad it could get on marathon day and my god it was bad.
Full on sick in bed on Friday with no chance of any kind of exercise other than sitting on my arse or lying on the couch. Managed a little work in the afternoon but not much of anything else, other than deciding on the Portishead Sprint Triathlon on the 17th June and my first Tri. I love events in the Bristol area, we can make a weekend of it plus it's a reasonable price as well.
Well at least I'm feeling a bit better on Saturday, nothing more than a bit of reading and putting my tri bars on my bike is on the agenda. Focus is on the 32.66km I have to cover tomorrow; why does that sound so much further than 20.3 miles. I won't convert again, it's scary.
Sunday long run day and I've had a much better nights sleep and the throat feels better as well. Clocks going forward didn't help, but a decent timed breakfast and a stretch and I'm pretty much ready for it. As with other long runs if you get your prep right then things go a lot better than if you wing it. Food, hydration and a sensible pace. Plan it, do it and you'll be fine. After a smidgen over three and a quarter hours later the miles are in the bag. Now I eat.
4 weeks till London......
Training this week
Cycling 0.75 hours
Running 5.75 hours
Nothing else
While I'm not going to win one of these things for a long time yet (age group only, obviously) at least now I can see how I could get there; with a quicker first run, a year's training, some better kit and a little more effort, I can get much closer to bridging the 22 minute gaps. I know it's just a dream at the moment, but if you don't dream they can't come true. Anyway back to reality and back to training.
Week 11
Monday comes and goes and while my legs don't feel as bad as they do after a long run my chest aches and I can feel the effort from yesterday. While running a marathon is going to be a real mental and physical test, it's quite different to running a duathlon. I reckon the duathlon is actually a harder event and an Olympic distance race must be real tough. The marathon is about finishing, it's about grinding out mile after mile in a relentless manner. It hurts, it really hurts but very few people are actually racing. While a duathlon isn't a sprint the first run is at a fair lick and by the time you get on the bike you are tired. After 25% of a long run you still feel pretty good. By the time you get to T2 and jump off the bike I am pretty much spent and the second run is done on empty, it's your mental toughness that gets you through the next run. Well whatever the answer is I know that the 20.3 miles this Sunday is going to hurt a plenty.
No time for a spin Tuesday morning, way too much work for that, also I seem to be eating everything in sight since Sunday. Time in the evening for a 5 mile run, considering my legs still ache and I wasn't gunning it 41:42 isn't too bad. On the downside I seem to have acquired the wife's cold. My snotty nose will turn into a sore throat later in the week if the wife is anything to go by.
Wednesday and yep here comes the sore throat and rather annoying raspy cough. I'm not bothering with the swim as I'm not feeling up to it and breathing properly is so important in the pool. Drowning would put the training back a bit.
Thursday and the nose tap seems to be set to flood and the throat feels like I've been eating holly. Spin in the morning goes okay which is more than I can say for the 8 mile run in the evening. To say it was hellish was an understatement. 2 bad nights sleep, a busy day, feeling down due to the worsening wife flu (man strain), not starting till 11:00 and getting a dickey tummy after 2 miles, meant that after 76 minutes I feel like shit. Worse than after my ill fated 15 mile run. I sit in the shower for 20 minutes and then drag my carcass to bed. At least I now know how bad it could get on marathon day and my god it was bad.
Full on sick in bed on Friday with no chance of any kind of exercise other than sitting on my arse or lying on the couch. Managed a little work in the afternoon but not much of anything else, other than deciding on the Portishead Sprint Triathlon on the 17th June and my first Tri. I love events in the Bristol area, we can make a weekend of it plus it's a reasonable price as well.
Well at least I'm feeling a bit better on Saturday, nothing more than a bit of reading and putting my tri bars on my bike is on the agenda. Focus is on the 32.66km I have to cover tomorrow; why does that sound so much further than 20.3 miles. I won't convert again, it's scary.
Sunday long run day and I've had a much better nights sleep and the throat feels better as well. Clocks going forward didn't help, but a decent timed breakfast and a stretch and I'm pretty much ready for it. As with other long runs if you get your prep right then things go a lot better than if you wing it. Food, hydration and a sensible pace. Plan it, do it and you'll be fine. After a smidgen over three and a quarter hours later the miles are in the bag. Now I eat.
4 weeks till London......
Training this week
Cycling 0.75 hours
Running 5.75 hours
Nothing else
Tuesday, 20 March 2012
Marlow a go go
Okay, so I'm into double figures, it's week 10 and this week is a quieter week to let my slightly ageing body recover a bit. It's also race week with my longest competition to date on Sunday. The Marlow Duathlon is a 7km-25km-7km event and that means around 2:20 -2:30 of pain and effort. I'll take it easy for most of the week and see how things go, I really enjoy the races and it's good to have something to focus on other than those hideously long runs on Sunday.
So as usual I'll need to plan the details for the race, the length means I'll need to consider hydration and food more than in previous events, I've not practised eating on the bike yet so that will need some serious consideration. I'm suffering with a sore mouth from my running on Sunday and I don't want that happening on the bike. Also being a single lap on the open roads I need to check my bike kit is right as well. Not sure what the roads will be like, but getting a puncture 10km from home will be no fun at all if I can't fix it.
Week 10
Monday is the usual rest day and the legs unsurprisingly feel somewhat crappy. My hamstrings were the biggest hurters yesterday, they have been joined by my groin, hips, lower back and knees today. My feet and calves seem to be holding up well, as is the undercarriage which, while tender, is bearing up well. Monday evening is a good chance to give my bike the once over and set up the bike computer. It's a good little bike, but way out of its depth on the track circuits, hopefully the open roads will suit it more.
Tuesday starts off with spin in the morning and although I should really be running today I do feel tired so I listen to my body and head and not my heart and knock the run off the schedule. I do use the chance to do some more core work in the evening so it feels like a good day all the same.
Wednesday is the day I've decided to do the most training on and then wind down to the weekend from there. I want it to be race specific so it's a 1 hour turbo follow by 5 mile run brick session. It will be good to feel those race legs again. 1 hour on the bike at a reasonable pace with 2 minute bursts at a good pace then 42 minutes on the run which didn't actually feel too bad. At least I'll be ready for Sunday when it happens.
Thursday is good for an early morning spin and not a lot else other than working out some logistics for tomorrow and sorting out some sponsorship stuff for my London Marathon escapade in April. Sat Nav sorted and everything seems to be going to plan. The weather looks a bit wet for Sunday, but nothing too extreme.
Friday and I start to pack my kit in earnest, pump up the bike tyres and sort out what I need to take with me Sunday morning. I decide not to go to cricket nets and satisfy myself with a very light 30 min run with my 2 sons. I'm taking it easy with the exercise, even more so than normal and I'm not 100% sure if I haven't over done it. Sunday will be the test of that.
Saturday and more rest, more sorting out of kit, more preparation and getting everything ready for a very early start. I'm hoping to finish in between 2:16:00 and 2:26:00 tomorrow. From my limited experience I've found that you can have a time you think you can do, but there is always some unforeseen course nuance that slows you down. So I'll be realistic about my day and see how I get on. Early to bed because it's a 5:20 start.
Competition day and my god it's early; why do events have to start at such times? Car packed, family on board and the weather is set fair. The venue looks good and the weather was getting better all the time. The run is over a mixture of field, pavement, tow path and farm track. The bike course was a hilly route on mostly country roads and this meant my target time was looking less realistic. The briefing was done and that left time for a stretch and a quick jog around the field bathed in glorious sunshine. The first run went well and signs every kilometre meant I could check my time and it was around my 35 minute target, through a muddy transition and off on the bike. The start of the bike leg was all up hill and by the top of the hill I was pretty tired. Down the back of the hill was much more fun and at one stage I was hurtling along at 55 kmph. There were no signs on the bike leg till one at 20km. That showed I was doing pretty well. I kept my head down and pushed on. The second run started with me behind quite a few people that had passed me on the bike and I started off chasing them down. There were people in view for just about the whole of the run and it felt like I was flying along, every person I passed spurred me on to pass the next and after passing half a dozen in the last couple of hundred yards I'd finish the run in a quicker time than the first one and an overall time of 2:09:04. I was happy with my time and happy with the Harvester take away I consumed that evening.
Training this week
Swimming 0 hours
Cycling 2.5 hours
Running 1.25 hours
Competition 2 hours
So as usual I'll need to plan the details for the race, the length means I'll need to consider hydration and food more than in previous events, I've not practised eating on the bike yet so that will need some serious consideration. I'm suffering with a sore mouth from my running on Sunday and I don't want that happening on the bike. Also being a single lap on the open roads I need to check my bike kit is right as well. Not sure what the roads will be like, but getting a puncture 10km from home will be no fun at all if I can't fix it.
Week 10
Monday is the usual rest day and the legs unsurprisingly feel somewhat crappy. My hamstrings were the biggest hurters yesterday, they have been joined by my groin, hips, lower back and knees today. My feet and calves seem to be holding up well, as is the undercarriage which, while tender, is bearing up well. Monday evening is a good chance to give my bike the once over and set up the bike computer. It's a good little bike, but way out of its depth on the track circuits, hopefully the open roads will suit it more.
Tuesday starts off with spin in the morning and although I should really be running today I do feel tired so I listen to my body and head and not my heart and knock the run off the schedule. I do use the chance to do some more core work in the evening so it feels like a good day all the same.
Wednesday is the day I've decided to do the most training on and then wind down to the weekend from there. I want it to be race specific so it's a 1 hour turbo follow by 5 mile run brick session. It will be good to feel those race legs again. 1 hour on the bike at a reasonable pace with 2 minute bursts at a good pace then 42 minutes on the run which didn't actually feel too bad. At least I'll be ready for Sunday when it happens.
Thursday is good for an early morning spin and not a lot else other than working out some logistics for tomorrow and sorting out some sponsorship stuff for my London Marathon escapade in April. Sat Nav sorted and everything seems to be going to plan. The weather looks a bit wet for Sunday, but nothing too extreme.
Friday and I start to pack my kit in earnest, pump up the bike tyres and sort out what I need to take with me Sunday morning. I decide not to go to cricket nets and satisfy myself with a very light 30 min run with my 2 sons. I'm taking it easy with the exercise, even more so than normal and I'm not 100% sure if I haven't over done it. Sunday will be the test of that.
Saturday and more rest, more sorting out of kit, more preparation and getting everything ready for a very early start. I'm hoping to finish in between 2:16:00 and 2:26:00 tomorrow. From my limited experience I've found that you can have a time you think you can do, but there is always some unforeseen course nuance that slows you down. So I'll be realistic about my day and see how I get on. Early to bed because it's a 5:20 start.
Competition day and my god it's early; why do events have to start at such times? Car packed, family on board and the weather is set fair. The venue looks good and the weather was getting better all the time. The run is over a mixture of field, pavement, tow path and farm track. The bike course was a hilly route on mostly country roads and this meant my target time was looking less realistic. The briefing was done and that left time for a stretch and a quick jog around the field bathed in glorious sunshine. The first run went well and signs every kilometre meant I could check my time and it was around my 35 minute target, through a muddy transition and off on the bike. The start of the bike leg was all up hill and by the top of the hill I was pretty tired. Down the back of the hill was much more fun and at one stage I was hurtling along at 55 kmph. There were no signs on the bike leg till one at 20km. That showed I was doing pretty well. I kept my head down and pushed on. The second run started with me behind quite a few people that had passed me on the bike and I started off chasing them down. There were people in view for just about the whole of the run and it felt like I was flying along, every person I passed spurred me on to pass the next and after passing half a dozen in the last couple of hundred yards I'd finish the run in a quicker time than the first one and an overall time of 2:09:04. I was happy with my time and happy with the Harvester take away I consumed that evening.
Training this week
Swimming 0 hours
Cycling 2.5 hours
Running 1.25 hours
Competition 2 hours
Friday, 16 March 2012
So why doesn't Amazon sell new knees?
So all that stuff you read in your magazines seems to be 100% true and if you do all the right things it really does make a massive difference. A full 9 hours sleep is definitely better preparation than staying up till after 2am to win $24 at poker. Eating an early breakfast of food that will be digested before the run starts makes a real difference. Actually working out the right amount of fluid and fuel for the run does leave you in a reasonable state to get through the last 2 miles. Eating pasta the night before the run rather than a spag bol does help as does running at 80% pace rather than trying to run faster than ever before over the longest distance you have ever managed. One well planned run and I'm back on track, I can actually see myself running across the line on the 22nd April with 26.2 miles in the bag.
On the multi-sport front everything looks set for the Marlow Duathlon, just have to wait for that confirmation email before I start packing my bags. I'm still not 100% decided on my first triathlon, but Kent on the 27th of May is looking favourite. I think I'll invest in some clip on aero bars, not sure I will have time to get them in place and set up properly for my next event, but by May I should be ready and able.
Week 9
Monday is sooo a rest day, I know I'm feeling good when compared to being a member of the living dead, but I'm still pretty knackered. Surprisingly my calves feel okay, but the rest of my lower body is feeling very much like the legs of a wilder beast that has been out running after a lion for a week only to find a better looking male has run off with Mrs Beast. As with most Mondays now I satisfy my triathlon craving with reading magazines and looking at sexy bits of kit I'm never going to be able to afford.
Tuesday I usually like to do a spin class, but work is pretty full on at the moment and with so much to do it's hard to find the time early doors or lunch time or before dinner, so I comfort myself with a 2 hour turbo training session well after my dinner had gone down. This weeks film was Predators, not too bad considering it's at least the third of four outings for this franchise. Normally by number 4 all the good stuff has been done and the film studios are just milking it. The good thing was it was action all the way so not being able to hear some of the pointless dialogue didn't diminish my enjoyment of the film at all. This gave it a butt rating of over an hour, say 65 minutes which was slightly better than Paycheck last week, although I have seen it before. At some stage I'll produce a full butt rating film list that may come in useful.
Marlow confirmation received, happy days
Wednesday, yes that will be swimming day, or not as work has gone from full on to off the scale. The only time I have for any exercise is after Debbie gets home from work at just before 11 o'clock. Not the ideal time to train, but beggars can't be choosers so a late night run of 4.4 miles it is. 4.36 miles is the distance of both running legs in the Marlow duathlon so its a good bit of prep for next Sunday. I have mentioned it before but I do actually enjoy running at night, the roads are clear plus it's nice and cool. I run the miles at a good lick to see how I'll feel in the race and I reckon I should be able to keep within my leader +50% time target.
Thursday I usually like to do at least 2 session, but like yesterday work just doesn't allow any time for anything beyond bashing away at my laptop's keyboard. By the time the wife gets home from work I'm not awake enough to mange any kind of strenuous workout. If I really wanted to I could have gone out for a run, but I'm so tired that it would just be wasted miles. I listen to my body and give it up as a bad idea. So as not to see the day wasted completely I do summon up enough energy to do 30 minutes of core exercises. I've let them slip from my sessions and I really need to start putting some back in again.
With Thursday pretty much a blow out I decide to put a bit extra into Friday. Work is still manic so I can't get my run in until just before tea time. 7 miles is on the planner so I decide to run down to the pier and back, 7.5 miles. I know I shouldn't be overdoing it as I have nearly 20 miles to run on Sunday, but with the Reading half marathon less than a month away I wanted to get an idea if my 1:45:00 target time is achievable. So I give it a rip. 59:51 later and I've hit my target time, not sure if i can hold it together for the full 13.1 miles, but at least I know it's in the realms of possibility. Just time for some dinner and then an hour of cricket nets.
Sunday is here and that means 19.4 miles to cover. The legs don't feel too bad and I get up early enough to have a small breakfast like last week. Drinks ready, kit ready, a good stretch completed, watch checked and off we go. The first 300 metres seems like a real effort, after that I get into it and manage the usual pains and aches right up until about 5 miles in when I decide to bite the inside of my mouth twice while eating my rather tasty energy bar. Blood tastes horrible but the pain in my mouth gives me something to think about and before you know it I'm 9 miles in. My route along the sea front is packed with people as the sun is out. It's actually warm and I long for the light drizzle of last week. I follow the eating and drinking plan from last week; carrying a second drink is annoying, but the benefit out weighs the annoyance factor and the way it affects my running. Things don't get that tough until the last mile or so when everything starts to ache and a sharp pain behind my right knee affects my stride. Nothing too major though and 3:06:10 later I'm at home and thankful that I only have to run this kind of distance 3 more times in my life. Time to empty the fridge.
Training this week
Swimming 0 hours
Cycling 2 hours
Running 4.5 hours
Cross training 1 hour
Core work 0.5 hours
On the multi-sport front everything looks set for the Marlow Duathlon, just have to wait for that confirmation email before I start packing my bags. I'm still not 100% decided on my first triathlon, but Kent on the 27th of May is looking favourite. I think I'll invest in some clip on aero bars, not sure I will have time to get them in place and set up properly for my next event, but by May I should be ready and able.
Week 9
Monday is sooo a rest day, I know I'm feeling good when compared to being a member of the living dead, but I'm still pretty knackered. Surprisingly my calves feel okay, but the rest of my lower body is feeling very much like the legs of a wilder beast that has been out running after a lion for a week only to find a better looking male has run off with Mrs Beast. As with most Mondays now I satisfy my triathlon craving with reading magazines and looking at sexy bits of kit I'm never going to be able to afford.
Tuesday I usually like to do a spin class, but work is pretty full on at the moment and with so much to do it's hard to find the time early doors or lunch time or before dinner, so I comfort myself with a 2 hour turbo training session well after my dinner had gone down. This weeks film was Predators, not too bad considering it's at least the third of four outings for this franchise. Normally by number 4 all the good stuff has been done and the film studios are just milking it. The good thing was it was action all the way so not being able to hear some of the pointless dialogue didn't diminish my enjoyment of the film at all. This gave it a butt rating of over an hour, say 65 minutes which was slightly better than Paycheck last week, although I have seen it before. At some stage I'll produce a full butt rating film list that may come in useful.
Marlow confirmation received, happy days
Wednesday, yes that will be swimming day, or not as work has gone from full on to off the scale. The only time I have for any exercise is after Debbie gets home from work at just before 11 o'clock. Not the ideal time to train, but beggars can't be choosers so a late night run of 4.4 miles it is. 4.36 miles is the distance of both running legs in the Marlow duathlon so its a good bit of prep for next Sunday. I have mentioned it before but I do actually enjoy running at night, the roads are clear plus it's nice and cool. I run the miles at a good lick to see how I'll feel in the race and I reckon I should be able to keep within my leader +50% time target.
Thursday I usually like to do at least 2 session, but like yesterday work just doesn't allow any time for anything beyond bashing away at my laptop's keyboard. By the time the wife gets home from work I'm not awake enough to mange any kind of strenuous workout. If I really wanted to I could have gone out for a run, but I'm so tired that it would just be wasted miles. I listen to my body and give it up as a bad idea. So as not to see the day wasted completely I do summon up enough energy to do 30 minutes of core exercises. I've let them slip from my sessions and I really need to start putting some back in again.
With Thursday pretty much a blow out I decide to put a bit extra into Friday. Work is still manic so I can't get my run in until just before tea time. 7 miles is on the planner so I decide to run down to the pier and back, 7.5 miles. I know I shouldn't be overdoing it as I have nearly 20 miles to run on Sunday, but with the Reading half marathon less than a month away I wanted to get an idea if my 1:45:00 target time is achievable. So I give it a rip. 59:51 later and I've hit my target time, not sure if i can hold it together for the full 13.1 miles, but at least I know it's in the realms of possibility. Just time for some dinner and then an hour of cricket nets.
Sunday is here and that means 19.4 miles to cover. The legs don't feel too bad and I get up early enough to have a small breakfast like last week. Drinks ready, kit ready, a good stretch completed, watch checked and off we go. The first 300 metres seems like a real effort, after that I get into it and manage the usual pains and aches right up until about 5 miles in when I decide to bite the inside of my mouth twice while eating my rather tasty energy bar. Blood tastes horrible but the pain in my mouth gives me something to think about and before you know it I'm 9 miles in. My route along the sea front is packed with people as the sun is out. It's actually warm and I long for the light drizzle of last week. I follow the eating and drinking plan from last week; carrying a second drink is annoying, but the benefit out weighs the annoyance factor and the way it affects my running. Things don't get that tough until the last mile or so when everything starts to ache and a sharp pain behind my right knee affects my stride. Nothing too major though and 3:06:10 later I'm at home and thankful that I only have to run this kind of distance 3 more times in my life. Time to empty the fridge.
Training this week
Swimming 0 hours
Cycling 2 hours
Running 4.5 hours
Cross training 1 hour
Core work 0.5 hours
Monday, 12 March 2012
Run Forrest Run
With the duathlon out of the way my focus now turns to my half marathon and marathon in April or so you would think. The sensible thing to do isn't always the way things work out and while I'm doing more running than either of the other 2 disciplines I don't want to let the others slip. Well the swimming couldn't slip much further anyway. With the fun of Sunday still fresh in my mind and after a quick chat with the family executive committee I decided to enter another duathlon in March. 2 weeks time to be exact. I've got a week mid March that is pencilled in as an easy week, a week to recover some energy. Apparently an easy run that Sunday is a half marathon, I'm not sure how that works, but such is life. So I've decided to do two and a half hours of Duathlon in Marlow instead of a 2 hour run along Southend sea front.
The memories of last week's run is still fresh in my mind and I have to say that after the 15.35 miles run I was absolutely done in. I was completely spent, I'd pushed my body to as close to the edge as I ever had. I have no idea how the hell I'm supposed to find another 11 miles. For the first time I was seriously concerned that I might not be able to pull the marathon off. It must be normal to have doubts, everyone must find a point in their training when things just don't add up, but I'm really concerned, I really need to find a way to get through this Sunday's run.
Week 9
Monday is rest day, book up Duathlon day, confirm babysitters for the Triathlon show on Saturday day and then rest some more day. My new duathlon is in Marlow and it's quite a long one, at 7km, 25km, 7km, it looks a good 2 hours and 20 minutes worth of work. It will also be my first competition on open roads which will be a good experience as well. Plus my new magazine came in at the weekend so that will need a good hammering today.
Work has been pretty full on recently so it's nice to be able to get to spin on Tuesday morning. 45 minutes of sweaty hill climbs and fast sprints means the week gets off to a good start. Looks like I'm going to go for the Triathlon in Kent on the 27th May, first time in open water and having to cycle in wet gear. It does mean I need a wetsuit, talc and something to protect from chafing; whatever I get will help with more longer runs as well.
Wednesday is usually swim day and shock horror I actually managed to get in the pool. No disasters, no broken equipment or lost kit. 1500 metres in around 40 minutes, just over half of it front crawl. I need to work on this big time. The last few lengths actually felt like I was getting the timing better. It is frustrating that you have to stop and turn around at the end of each length, hopefully in the open water I can get a better rhythm going. As a bonus I managed to fit in a 4.4 mile run after Debbie (the wife) got home from work. This is fractionally over the 7km run leg of my next race and a 35 minute return wasn't too bad.
A trip to head office on Thursday means no spin class so I have to content myself with a 90 minute turbo session in the evening. This week's movie was an older film, Ben Afleck in Paycheck, a proper man's film and while not a classic it was good enough to block out the pain in my butt for a fair amount of time.
Saturday I'm going to the Triathlon show so I decide to continue with moving my rest day to then and exercising on Friday. 10km in 51:11 just before dinner fits in nicely, just need to map out my run on Sunday (17.3 miles) before heading off to cricket nets. 17.3 miles is a long way and I need a plan of attack, I can't struggle like I did over 15 miles and I need to find a way to run even longer distances.
Off to Sandown Park for the Triathlon show, a good chance to indulge my triathlon obsession for a whole day. I got to see Chrissie Wellington and Helen Jenkins talk, as well as some seminars on training and swimming technique. There were stands a plenty and by lunch time I was buzzing on a multitude of energy bar samples, gels and energy drinks. By the end of the day I had acquired a mass of fliers, a few freebies and 2 more water bottles. Before leaving I decided to spend some money and left the show very happy with some good bargains after picking up some cheap sports drinks, gels and bars plus a very nice wetsuit. The show was a great chance to try all the gear on and get some good advice and the wetsuit fits like a glove. That means I'm now officially ready for anything. Got home in time for tea and the official family wetsuit unveiling which gave everyone a laugh.
Sunday morning meant my long run was due and to be frank I wasn't looking forward to it at all, but rather than just worrying about it I'd spent some time this week planning the run a bit better. I got in a full 9 hours sleep, I got up early and had some breakfast. I then made sure I had enough energy and fluid with me for the run and I made sure I set off at a slow pace. After 2:46:31 of getting rained on I finished the run elated. I actually felt like I could have run the full marathon distance, if my life depended on it, right there and then. Yes, everything ached, but all the way to the end the pace was good and my form was better. Suddenly 26.2 miles actually seems doable.
Training this week
Swimming 0.75 hours
Cycling 2.25 hours
Running 4.25 hours
Cross training 1 hour
The memories of last week's run is still fresh in my mind and I have to say that after the 15.35 miles run I was absolutely done in. I was completely spent, I'd pushed my body to as close to the edge as I ever had. I have no idea how the hell I'm supposed to find another 11 miles. For the first time I was seriously concerned that I might not be able to pull the marathon off. It must be normal to have doubts, everyone must find a point in their training when things just don't add up, but I'm really concerned, I really need to find a way to get through this Sunday's run.
Week 9
Monday is rest day, book up Duathlon day, confirm babysitters for the Triathlon show on Saturday day and then rest some more day. My new duathlon is in Marlow and it's quite a long one, at 7km, 25km, 7km, it looks a good 2 hours and 20 minutes worth of work. It will also be my first competition on open roads which will be a good experience as well. Plus my new magazine came in at the weekend so that will need a good hammering today.
Work has been pretty full on recently so it's nice to be able to get to spin on Tuesday morning. 45 minutes of sweaty hill climbs and fast sprints means the week gets off to a good start. Looks like I'm going to go for the Triathlon in Kent on the 27th May, first time in open water and having to cycle in wet gear. It does mean I need a wetsuit, talc and something to protect from chafing; whatever I get will help with more longer runs as well.
Wednesday is usually swim day and shock horror I actually managed to get in the pool. No disasters, no broken equipment or lost kit. 1500 metres in around 40 minutes, just over half of it front crawl. I need to work on this big time. The last few lengths actually felt like I was getting the timing better. It is frustrating that you have to stop and turn around at the end of each length, hopefully in the open water I can get a better rhythm going. As a bonus I managed to fit in a 4.4 mile run after Debbie (the wife) got home from work. This is fractionally over the 7km run leg of my next race and a 35 minute return wasn't too bad.
A trip to head office on Thursday means no spin class so I have to content myself with a 90 minute turbo session in the evening. This week's movie was an older film, Ben Afleck in Paycheck, a proper man's film and while not a classic it was good enough to block out the pain in my butt for a fair amount of time.
Saturday I'm going to the Triathlon show so I decide to continue with moving my rest day to then and exercising on Friday. 10km in 51:11 just before dinner fits in nicely, just need to map out my run on Sunday (17.3 miles) before heading off to cricket nets. 17.3 miles is a long way and I need a plan of attack, I can't struggle like I did over 15 miles and I need to find a way to run even longer distances.
Off to Sandown Park for the Triathlon show, a good chance to indulge my triathlon obsession for a whole day. I got to see Chrissie Wellington and Helen Jenkins talk, as well as some seminars on training and swimming technique. There were stands a plenty and by lunch time I was buzzing on a multitude of energy bar samples, gels and energy drinks. By the end of the day I had acquired a mass of fliers, a few freebies and 2 more water bottles. Before leaving I decided to spend some money and left the show very happy with some good bargains after picking up some cheap sports drinks, gels and bars plus a very nice wetsuit. The show was a great chance to try all the gear on and get some good advice and the wetsuit fits like a glove. That means I'm now officially ready for anything. Got home in time for tea and the official family wetsuit unveiling which gave everyone a laugh.
Sunday morning meant my long run was due and to be frank I wasn't looking forward to it at all, but rather than just worrying about it I'd spent some time this week planning the run a bit better. I got in a full 9 hours sleep, I got up early and had some breakfast. I then made sure I had enough energy and fluid with me for the run and I made sure I set off at a slow pace. After 2:46:31 of getting rained on I finished the run elated. I actually felt like I could have run the full marathon distance, if my life depended on it, right there and then. Yes, everything ached, but all the way to the end the pace was good and my form was better. Suddenly 26.2 miles actually seems doable.
Training this week
Swimming 0.75 hours
Cycling 2.25 hours
Running 4.25 hours
Cross training 1 hour
Tuesday, 6 March 2012
Bristol or Bust
So almost 2 months in now and things are starting to hot up, including the weather. Now as I mentioned last week I've been looking to book up my first triathlon and I've got a date so I started having a look around for a suitable event. Why do all the events start so early in the morning meaning that registration is at some ungodly hour? I'd love to take my family with me, but how can I ask them to get up at the crack of sparrows just to freeze their butts off watching me run around the back streets of Kent. I don't mind going on my own, but where the hell am I going to put my car key? I don't want to take it in the lake with me just in case.
My next Duathlon is in Chippenham on Sunday so we are going down to Bristol on Friday night to make a weekend of it. Check out the SS Great Britain and the sights of Bristol. Also Bristol has a nice big triathlon shop. I need to get an idea of what size wetsuit I will need. If I buy one online or rent one for the season I need to get the right one. I wonder how long I can get away with being in one shop before the boys get bored? Just need to remember to take some chocolate with me to bribe them.
Week 8
Chafing is reducing nicely, but the legs feel like granite, especially my thighs. So rest seems like a really good plan, I actually feel like someone has sucked the life out of me and I still have over 10 more miles to find. Anyway enough of that stuff, I've checked the weather and at the moment Sunday is looking good, let's hope my knees feel like working.
Tuesday is busy, busy, busy at work so only time for a spin and not a lot else today, another weather check and it looks like rain on the day which isn't that great, but at least it isn't going to be cold. I'm starting to feel like a human again although I am concerned just how much these long miles take out of me. The next long run may need to be at a slower pace to see if that helps with my recovery and my ability to manage my training for the week. I can't have this one run ruining the rest of the week.
Wednesday morning dawns and my legs feel better, but the knees are still sore going up and down the stairs. Today I'm going to make the extra effort to ensure I get some swimming in. So lunchtime arrives and I head off to the pool for a swim. I then head out the pool two and a half lengths later after my goggles break. To say I was angry is the biggest understatement since some bloke on the radio described Hitler as not very nice at all. My swimming attempts seem cursed to failure at the moment.
Thursday and weather watch is looking better all the time, Sunday looks mainly dry and reasonably warm - game on. Time to start making a list and checking it twice. Santa Claus isn't coming to town, but there are things to pack and stuff to get ready for our weekend away. No spin today, but an hour on the turbo, with a 15 minute sprint in the evening, followed by a quick check over and general maintenance. Then before bed just time for a 4 mile run, half at a steady pace then 2 miles home at full lick. Shower then bed.
I've been good with my food this week so the weight is in check, the training has gone well so the next 2 days it's all about lots of rest and lots of carbs. I want to give myself the best chance I can of doing well. I've sorted all my kit into boxes and yes I've checked it one more time just to be sure. Driving down to Bristol in the evening rush hour, which is over 3 hours away isn't ideal, but making a weekend of it and taking the family means everyone gets to enjoy themselves. Friday is always a good day because it's the start of the weekend.
Being in Bristol means that I could pop into the Triathlon shop and check out all the gear I can't possibly afford. I'd like to thank John for all the useful advice he gave me and apologise that I hadn't won the lottery so couldn't actually buy anything. The weather was great and everything seemed to be going to plan until I was seduced by a foot long from Subway. It was definitely not a low fat option, but it was the nuts. Saturday done, roll on Sunday.
Sunday morning dawns bright, clear and warm; perfect racing weather. I've played many sports and I must say that Triathlon/Duathlon events are the nicest to participate in and some of the best organised. Everyone is really nice and yes you do get the odd Audi driving wally with all the gear and Ironman tattoo, but in the main the atmosphere is brilliant. In November I finished in just over an hour and my goal was to run around the same time and bike a bit quicker. I now had bike shoes so my transitions would be slower, but I was much more comfortable being down on my handlebars and the shoes would help my time as well. So 57 minutes and 35 seconds after the start I crossed the line just over 3 minutes quicker and a very happy man. All in all it was a great day, the family had fun, I had a good race and we celebrated with a Chinese take away, happy days.
Training this week
Swimming 5 minutes
Cycling 1.25 hours
Cross training 0 hours
Competition 1 hour
My next Duathlon is in Chippenham on Sunday so we are going down to Bristol on Friday night to make a weekend of it. Check out the SS Great Britain and the sights of Bristol. Also Bristol has a nice big triathlon shop. I need to get an idea of what size wetsuit I will need. If I buy one online or rent one for the season I need to get the right one. I wonder how long I can get away with being in one shop before the boys get bored? Just need to remember to take some chocolate with me to bribe them.
Week 8
Chafing is reducing nicely, but the legs feel like granite, especially my thighs. So rest seems like a really good plan, I actually feel like someone has sucked the life out of me and I still have over 10 more miles to find. Anyway enough of that stuff, I've checked the weather and at the moment Sunday is looking good, let's hope my knees feel like working.
Tuesday is busy, busy, busy at work so only time for a spin and not a lot else today, another weather check and it looks like rain on the day which isn't that great, but at least it isn't going to be cold. I'm starting to feel like a human again although I am concerned just how much these long miles take out of me. The next long run may need to be at a slower pace to see if that helps with my recovery and my ability to manage my training for the week. I can't have this one run ruining the rest of the week.
Wednesday morning dawns and my legs feel better, but the knees are still sore going up and down the stairs. Today I'm going to make the extra effort to ensure I get some swimming in. So lunchtime arrives and I head off to the pool for a swim. I then head out the pool two and a half lengths later after my goggles break. To say I was angry is the biggest understatement since some bloke on the radio described Hitler as not very nice at all. My swimming attempts seem cursed to failure at the moment.
Thursday and weather watch is looking better all the time, Sunday looks mainly dry and reasonably warm - game on. Time to start making a list and checking it twice. Santa Claus isn't coming to town, but there are things to pack and stuff to get ready for our weekend away. No spin today, but an hour on the turbo, with a 15 minute sprint in the evening, followed by a quick check over and general maintenance. Then before bed just time for a 4 mile run, half at a steady pace then 2 miles home at full lick. Shower then bed.
I've been good with my food this week so the weight is in check, the training has gone well so the next 2 days it's all about lots of rest and lots of carbs. I want to give myself the best chance I can of doing well. I've sorted all my kit into boxes and yes I've checked it one more time just to be sure. Driving down to Bristol in the evening rush hour, which is over 3 hours away isn't ideal, but making a weekend of it and taking the family means everyone gets to enjoy themselves. Friday is always a good day because it's the start of the weekend.
Being in Bristol means that I could pop into the Triathlon shop and check out all the gear I can't possibly afford. I'd like to thank John for all the useful advice he gave me and apologise that I hadn't won the lottery so couldn't actually buy anything. The weather was great and everything seemed to be going to plan until I was seduced by a foot long from Subway. It was definitely not a low fat option, but it was the nuts. Saturday done, roll on Sunday.
Sunday morning dawns bright, clear and warm; perfect racing weather. I've played many sports and I must say that Triathlon/Duathlon events are the nicest to participate in and some of the best organised. Everyone is really nice and yes you do get the odd Audi driving wally with all the gear and Ironman tattoo, but in the main the atmosphere is brilliant. In November I finished in just over an hour and my goal was to run around the same time and bike a bit quicker. I now had bike shoes so my transitions would be slower, but I was much more comfortable being down on my handlebars and the shoes would help my time as well. So 57 minutes and 35 seconds after the start I crossed the line just over 3 minutes quicker and a very happy man. All in all it was a great day, the family had fun, I had a good race and we celebrated with a Chinese take away, happy days.
Training this week
Swimming 5 minutes
Cycling 1.25 hours
Cross training 0 hours
Competition 1 hour
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