6.7 miles - 1 hour
These runs of an hour are just becoming the 'norm' now it seems. The great thing, is that they appear to be getting easier. I remember that only just a few years ago, my heart rate would be through the roof doing the same time and pace. This is good.
Long Run - 1hr15 - 7.95 miles - 147HR
An early start, which was hard to do, but I'm so glad I did get up as the run was great.
I spent the majority of the run in low Z2 but the pace was pretty good at around 9:40/mile. I even managed to up the speed for the last 0.95miles of this 7.95mile run in order to gain my fastest mile pace of 7:20/mile. Okay... so I nearly slowed down to a normal pace after about 0.25miles but then I saw my neighbour walking his dog so I just had to keep going.
I may just be able to fit in a swim later.
What else can I say other than that it was a great run. 40 minutes in zone 2 followed by 12 in Z4 and a jog to bring me home & take the time to a round hour. After leaving the heavy rain/hail thunder storm at work I was glad to see that it was dry at home with clear skys. This just made the run all the more worthwhile and seeing some fairly late 'Mad March Hares" box & fight each other it was soon time for the 12 minute sprint. This went extremely well and produced my fastest mile time to date of 7:22. Unfortunately though, it also meant a bit of a sore right nip. All is good though. I'm still smiling.
The intervals in today's run were meant to be three lots of 6 minute sprints with a 2 minute jog inbetween but I didn't program the watch properly so it just gave me last week's efforts instead.
Five lots of 3 minute sprints was still good though, and even gave me a 10k pb, according to the watch anyway (I'm sure I've gone faster than 56 minutes before). I still feel quite springy, which is a great feeling to have, after this effort so now just need to ensure I do my school work and keep this confident feeling into the rest of the week. 6.7miles in an hour does make me happy.
It's been a while since I've posted but I may just have my mojo back for this.
We're now in week 11 of the training, which means it is officially "build phase" time. Tuesday's session was an hour run to include pick ups. My session also included some hills which I think is always good practice.
Started with an hours swim session and finished with a little brick session. All in all, it's good to be back running again.
Another run with Siân but this time I stayed with her all the way.
I could begin to feel my quads (possibly it band) part way through and I don't think I could've gone much further than the hour/5 and a bit miles we did as I'm really feeling it now.
Next week I think I'll have to stick to the bike and really get on that foam roller.
Have just about covered everything during this Wednesday. Started of with a 2k swim first thing in the morning which was followed up this evening with a tidy little brick session. The bike was obviously on the turbo again but it all felt surprisingly good.
Bring on tomorrow.
Fantastic stuff, back to running today and the 30 minutes turned out 3.5 miles. My average heart rate was 156 which means the training effort was pretty good.
The route was a pretty good one as well that included 78m climbing. A good little session.
Due to the sheer lack of training yesterday I had to complete a two hour bike session on top of the hour run I already had to do. This all went according to plan although the bike was amazingly cold on the feet (I really must make sure I get something to keep them warm). The run was great because Sian was also with me and it's always great to be running with her whilst chatting away.
Once the 5.5 mile run was out the way and I'd defrosted from the 30 mile bike, I realised that I'd also planned to attend a masters swim session with the Halstead Swim Club. So, today was a very full day and it was also the end of my third week of training. My achilles is good to run on and I'm finding some good stretches to complete after running and cycling.
Time to hit the sack now and get some rest.
A new year and a new training session. Today was just a 45 minute run but it ended up being just over an hour as I also ran up to Colne Engaine, where the party was last night, in order to help tidy up a little more.
Pace wise, I think it was pretty good, under 11 min/mile and I still felt fresh afterwards.
A pretty good start to the second week of training. Being the last day here in Portsmouth I already had it planned that. Was going to be going for a short 30 minute run but I also figured it'd be a great opportunity to go for a swim as well. According to the Don Fink training plan I only have to do two swim sessions a week but I know that it is a seriously weak area of mine and I reckon I'm going to need to do quite a bit more and therefore need to grab the opportunities when they arrive.
Running wise, Siân also wanted to pound the streets and a 30 minute run is a pretty good time for her to do (she's been doing a lot of running in the gym but hardly any outside). It really was a great run as it meant we actually had some time to chat and talk about her aims, running wise. Quite some time ago she completed a "couch to 5k" training plan and now her main aim is to complete a 10k. Dedham's race will be a good one for her I feel as it really isn't that far away, it has a short course for Rosy to do and we'll both be able to cheer her on as well.
Anyway, our run today left the house at about 6:30am and even though it was early I felt up for it and really quite happy to get up. Whilst getting ready I also completed a new little ritual that I only started a few days ago during my first swim. Using a sharpie, I drew a wave on my wrist in order help me to remember to go with the flow, to take it easy and allow the training to take me to the finish line of Ironman UK in Bolton. On top of this I drew an HY on the base of my thumb to symbolise the "Hell Yes" attitude I need to have during all this training. I read somewhere that completing rituals like this can really change your mindset for the better and make a big difference during training. Running with Siân did make me run at a slower pace but I don't think this was necessarily a bad thing, the pace was about 12min/mile which I think equates to just over a 5hr marathon. During all of this run my HR was about 130-139 and is probably the lowest it can be for optimal training. Still, it was good and I would really want to do it again.
Once the run was all over, I picked up my swim kit and headed straight out the door to go for a swim. There was something refreshing about the thought of heading to the pool after a slightly sweaty run, my only reservation was about the number of people that were there. To my amazement, upon arrival, there was actually one lane that was completely free. I managed the 300m warm up and the majority of the drill (with flippers) before someone else turned up. This wasn't too bad as I still managed to sort my sets out around him but only 10 minutes later another guy turned up. I was about to go into a 400m main set when they invited me to do their 6x100m set with them. Politely, I declined but opted for the 6x50m set instead in order to keep things straightforward and hassle free. In actual fact, this was probably the better option as it meant I could really focus on my stroke technique and get lots of rest inbetween as well.
Eventually the two guys were done (they were doing just an hour's swim) which left me and this year 8 lad who swims for the Gosport Dolphins. I explained that I only had another 200m to do so he went at the same time as me to duly complete 400m in a quicker time. I truely wore a jealous face through each stroke.
By the end of the session I could really feel my right shoulder aching and I've no doubt it's due to my poor technique.
Just before heading back to Siân's Mum's place I just had to set up the GroPro for a quick run session. I desperately want to use it to get some great shots so I experimented with the angle and ran straight for the camera. I'm not completely thrilled with the results but they will get better.
Anyway, we're on our way back to sunny Essex now so I really must finish this now and start chatting with Siân once more.
See you all soon.
That's the 1st week of 30 now completed with an early morning swim set (my first with fins) and a 45 minute run.
Once again, the swim took longer than expected, it was always going to be longer (as it was going to be 3000m) but this session was almost 2 hours. The pool was more crowded than I would've liked but all in all it was a good swim made even better by trying out the new GoPro.
The run came much later on in the day when it was also q lot darker. Not much can be said about that one though other than, I'm glad I've got my first full week under my belt.
