My last full week of my 30's.
Monday I am at a funeral for my fiancee's grandad all day. I have pencilled in for still going to swimming in the evening but I expect to miss that.
Tuesday's TT is scheduled for a hilly 20 mile route so I am not planning to take part. However local road works may change the venue and distance and I may adapt to suit.
No races for me this week so I can put big sessions into both weekend days. Races for plenty of other people though. Most importantly Chatsworth Sprint is on Sunday. That is the final qualifying race for Team GB for Dusseldorf 2017 so the results will impact whether or not I get a roll down place. Hopefully I will know by Sunday night whether my place in the team is safe.
I will also publish my mid-year update towards the end of this week.
-----------------------------
That was written midweek. As of Sunday night:
Scratch all that. Will see what I can manage on my thigh injury.
Monday - TPT Swim session.
Tuesday - Commute run (one way).
Wednesday - Open water swim.
Thursday - Commute by bike (both ways).
Friday - Rest day.
Yoga session.
Stretching and rollering.
Saturday - Long run or run reps session.
Sunday - Long ride or bike reps session.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday, 27 June 2016
Training Review - Week 26 - Jun 20 to 26
Monday I started by commuting on the bike. Taking the faster bike and adding a bit more effort got me under 30 mins in each direction. The swim session in the evening had an easy warm up and then 4 x 4 x 25m sprints off 60 second starts. I was full gas on all of them and while I was posting some great times (17.4-19.1s) I was digging a very deep hole. When the following set of 2 x 200, 400, 2 x 200 came along I was completely empty and could only manage 3:40, 3:53, 7:50 and then I was completely done.
Tuesday the train strike forced me into a second day of cycle commuting instead of a run. I can't really complain about the extra bike miles though. And the bike actually gets me to my desk 15mins faster than the train, and home nearly 30 mins quicker.
Wednesday I had a last minute reshuffle of my plans and commuted by train so that I could meet one of my iron-friends to bike and run in the evening. Then on my way there I spent 45 minutes in the traffic to cover less than 2 miles and got so fed up with that I turned round and went home. I went out for a run on my own but felt really heavy. I decided to give my sprint legs a bit of a tester before going to Inverness on Sunday to do some track racing. I can't decide quite how badly that went. Sprinting is definitely a young mans game, and a specifically-trained young man at that. Running fast for 5k and actually running fast are not the same thing.
Thursday I tried the mountain bike for a commute to avoid another train strike. That went a lot better than I expected. The biggest problem was that my legs have developed a couple of little niggles just from my attempted sprint session the night before. I had to do a bit of rollering in the evening just to take care of some of the tighter areas.
Friday night I tried to make the most of the fiancee being away for her hen weekend by going for a run. I made it less than a mile before the fatigue of the last couple of weeks and the various aches and niggles from Wednesday night were too much to deal with and I turned home.
Saturday I woke up feeling rotten, dumped my planned swim but dragged myself out for a bit of a bike ride.
Sunday I went to Inverness for a track event. I had hoped to get a space in a 1500m race but my track club is awash with better middle distance runners. Instead I offered to fill the spaces in the team for the 100m, 400m and Hammer. That meant an early start to drive to Elgin, then the team bus through to the race. I had a decent warm-up and after twice putting the hammer into the cage I managed to get out a couple of average but acceptable throws.
I then headed over to the 100m, set up my blocks and had a couple of practice starts. I was feeling surprisingly good. I had a fairly average reaction and the three kids to my right all got a bit of a lead but I was still in the race and was getting out of my drive phase when my quadricep went in a big way. I thought it was just a twinge for the first couple of strides but it was much too sore to keep running on and I had to slow to a jog. Even that was painful and I eventually walked over the line in 20.4 seconds and straight into the back of the St Andrews Ambulance van.
After helping their complete beginner to treat me with an ice-pack I limped back out to collect all my stuff and to tell my team manager that I wasn't going to manage my 400m or relay.The last few weeks my running has been a bit of a disaster and between work and my back problems my swimming hasn't gone as planned either. Injuring my thigh is a completely different class of bad though.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Commute ride 7.3 miles in 29 mins.
Commute ride 6.9 miles in 28 mins.
Swim with TPT 1,650m in 49 mins.
Tuesday - Commute ride 7.0 miles in 32 mins.
Commute ride 7.2 miles in 30 mins.
Wednesday - Run 3.8 miles in 41 mins. (inc 6 x 100m 'fast').
Thursday - Commute ride mtb 7.3 miles in 35 mins.
Commute ride mtb 7.3 miles in 40 mins.
Stretching and rollering.
Friday - Short jog 1.3 miles in 14 mins.
Saturday - Slow ride 8.7 miles in 36 mins.
Sunday - Grampian Athletics League:
Hammer Throw -
100m - Pulled quadricep.
400m - DNS
Warm-up / Cool-down etc 1.0 miles in 9 mins.
Actuals - Swim 1.0 miles (1,650 m). Bike 51.8 miles. Run 6.1 miles. 0 short core, 0 short light weights and 1 stretching / rollering session. 0 mins of yoga
Cumulative (Cumulative target) [Cumulative Stretch target]
S 54.4 (49.4) [56.8],
B 1115.0 (1104.9) [1381.1],
R 410.7 (377.6) [426.7].
Tuesday the train strike forced me into a second day of cycle commuting instead of a run. I can't really complain about the extra bike miles though. And the bike actually gets me to my desk 15mins faster than the train, and home nearly 30 mins quicker.
Wednesday I had a last minute reshuffle of my plans and commuted by train so that I could meet one of my iron-friends to bike and run in the evening. Then on my way there I spent 45 minutes in the traffic to cover less than 2 miles and got so fed up with that I turned round and went home. I went out for a run on my own but felt really heavy. I decided to give my sprint legs a bit of a tester before going to Inverness on Sunday to do some track racing. I can't decide quite how badly that went. Sprinting is definitely a young mans game, and a specifically-trained young man at that. Running fast for 5k and actually running fast are not the same thing.
Thursday I tried the mountain bike for a commute to avoid another train strike. That went a lot better than I expected. The biggest problem was that my legs have developed a couple of little niggles just from my attempted sprint session the night before. I had to do a bit of rollering in the evening just to take care of some of the tighter areas.
Friday night I tried to make the most of the fiancee being away for her hen weekend by going for a run. I made it less than a mile before the fatigue of the last couple of weeks and the various aches and niggles from Wednesday night were too much to deal with and I turned home.
Saturday I woke up feeling rotten, dumped my planned swim but dragged myself out for a bit of a bike ride.
Sunday I went to Inverness for a track event. I had hoped to get a space in a 1500m race but my track club is awash with better middle distance runners. Instead I offered to fill the spaces in the team for the 100m, 400m and Hammer. That meant an early start to drive to Elgin, then the team bus through to the race. I had a decent warm-up and after twice putting the hammer into the cage I managed to get out a couple of average but acceptable throws.
I then headed over to the 100m, set up my blocks and had a couple of practice starts. I was feeling surprisingly good. I had a fairly average reaction and the three kids to my right all got a bit of a lead but I was still in the race and was getting out of my drive phase when my quadricep went in a big way. I thought it was just a twinge for the first couple of strides but it was much too sore to keep running on and I had to slow to a jog. Even that was painful and I eventually walked over the line in 20.4 seconds and straight into the back of the St Andrews Ambulance van.
After helping their complete beginner to treat me with an ice-pack I limped back out to collect all my stuff and to tell my team manager that I wasn't going to manage my 400m or relay.The last few weeks my running has been a bit of a disaster and between work and my back problems my swimming hasn't gone as planned either. Injuring my thigh is a completely different class of bad though.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Commute ride 7.3 miles in 29 mins.
Commute ride 6.9 miles in 28 mins.
Swim with TPT 1,650m in 49 mins.
Tuesday - Commute ride 7.0 miles in 32 mins.
Commute ride 7.2 miles in 30 mins.
Wednesday - Run 3.8 miles in 41 mins. (inc 6 x 100m 'fast').
Thursday - Commute ride mtb 7.3 miles in 35 mins.
Commute ride mtb 7.3 miles in 40 mins.
Stretching and rollering.
Friday - Short jog 1.3 miles in 14 mins.
Saturday - Slow ride 8.7 miles in 36 mins.
Sunday - Grampian Athletics League:
Hammer Throw -
100m - Pulled quadricep.
400m - DNS
Warm-up / Cool-down etc 1.0 miles in 9 mins.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 54.4 (49.4) [56.8],
B 1115.0 (1104.9) [1381.1],
R 410.7 (377.6) [426.7].
Monday, 20 June 2016
Training Plan - Week 26 - Jun 20 to 26
I am going to try a slightly different format for this week. No TT on Tuesday and fitting a couple of sessions around training with others are the main drivers for the changes. This weekend is also the fiancee's hen weekend so I have Fri-Sun all to myself. This should mean that I finally catch up with my annual bike targets.
On Sunday I have a couple of race options but I may not be able to make either of them fit. Depending on how my Dad deals with his surgery this week I may have to go and look after him on the Sunday to free up my Mum so she can take part in some of the hen weekend events.
Monday - Commute by bike (both ways).
TPT Swim session.
Tuesday - Commute run (one way).
Wednesday - Open water swim.
Thursday - Commute by bike (both ways).
Friday - Easy run.
Yoga session.
Stretching and rollering.
Saturday - Long ride or run
Sunday - Grampian Athletics League?
Glen Moray Sportive?
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
On Sunday I have a couple of race options but I may not be able to make either of them fit. Depending on how my Dad deals with his surgery this week I may have to go and look after him on the Sunday to free up my Mum so she can take part in some of the hen weekend events.
Monday - Commute by bike (both ways).
TPT Swim session.
Tuesday - Commute run (one way).
Wednesday - Open water swim.
Thursday - Commute by bike (both ways).
Friday - Easy run.
Yoga session.
Stretching and rollering.
Saturday - Long ride or run
Sunday - Grampian Athletics League?
Glen Moray Sportive?
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Training Review - Week 25 - Jun 13 to 19
Monday I started my new job. First day was pretty much the same as every other first day. Lots of inductions, no actual work. Then I took the opportunity to run home from my new workplace. A few dodgy bits of navigating at the start meant my 6 mile plan ended up at over 7, but it is definitely a sensible distance to run.
The lack of parking gives me a chance to use my commutes as training. Every day on my first week I have a different commuting option to test out to see which ones work.
Tuesday's weather was beyond terrible, so it worked out well that this was the day I was taking the train both ways so that I could get home in time to go to the Deeside TT. I only just got home in time to change quickly and grab a quick snack before I had to leave. When I left home the weather was wet and looked 'a bit dodgy', by the time I was half-way there I couldn't see far enough through the fog to see dodgy. I turned for home rather than head out and wait for someone else to cancel it officially.
When I got home I took a very grumpy Dexter out for a short run, but he was being an utter dick and I didn't even manage 5k with him. I was then treated to another dose of disappointing family health news. I am not superstitious normally but I am now a bit more stressed than I should be about my next CT scan on my kidney purely based on the idea that bad news comes in threes.
Wednesday I was relying on a friend to drive me out to Knockburn but she didn't fancy the cold weather conditions so we went to swim at ASV instead. That didn't go particularly well as my right shoulder and back all tensed up within the first 750m. I switched to breast stroke for a while, and managed another 500m and then just did a 250m freestyle warm down.
Then I spent a good half hour on the roller just trying to work out some of the worst bits in that shoulder.
Thursday I stuck with my plan to commute to and from work, despite the terrible weather. it wasn't as bad as I had feared and the actual distance is about right. The bike does beat the train, even with the frustration of red lights and other morning commuters. And back on the roller as my whole right side is still locked up.
Friday I thought about commuting on the bike again but the weather was just too nasty. Then I thought abbot an easy run in the evening instead but was just too tired from work. At least that meant I was home when my fiancee got the call to tell her that her grandad had passed. It has been expected for a week or so, but was still heartbreaking news for her so close to our wedding.
Saturday I was awake early as my new sleep pattern for work seems to have settled in. That gave me a chance to get out for a short run in the morning. I got home to the sound of snoring still so I nipped out for a quick spin on the mountain bike to test out the new brakes and pedals. By the time I got home from that she was awake but still not really going so I managed to sneak in a bit of yoga before our day was taken over by having to start on funeral arrangements and such.
Having skipped Speysdide duathlon on Sunday, she then decided she wanted a couple of hours to herself so I headed out on the bike for a while. I just did an easy 20 miles to Kintore and back to tidy up my numbers for the week. I then did a quick weights session just because the numbers at the bottom of this page had too much red on them.
Not a bad week considering I now have 40 hours of work interrupting my training plans.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Commuter run 7.3 miles in 64 mins.
Swim with TPT 2,000m in 48 mins.
Tuesday - Slow run with Dexter 2.8 miles in 30 mins.
Wednesday - Swim at ASV. 1,500m in 35 mins.
Rollering session.
Thursday - Commuter ride to work 7.3 miles in 35 mins.
Commuter ride from work 7.1 miles in 36 mins.
Friday - Rest day
Saturday - Quick jog 4.5 miles in 38 mins.
MTB loop 4.6 miles in 26 mins.
Yoga session.
Sunday - Easy ride 20.0 miles in 1 hour 21 mins.
Light weights session.
Actuals - Swim 2.1 miles (3,500 m). Bike 39.0 miles. Run 14.6 miles. 0 short core, 1 short light weights and 2 stretching / rollering session. 14 mins of yoga
Cumulative (Cumulative target) [Cumulative Stretch target]
S 53.4 (47.3) [54.4],
B 1063.2 (1073.6) [1342.0],
R 404.6 (365.7) [413.2].
The lack of parking gives me a chance to use my commutes as training. Every day on my first week I have a different commuting option to test out to see which ones work.
Tuesday's weather was beyond terrible, so it worked out well that this was the day I was taking the train both ways so that I could get home in time to go to the Deeside TT. I only just got home in time to change quickly and grab a quick snack before I had to leave. When I left home the weather was wet and looked 'a bit dodgy', by the time I was half-way there I couldn't see far enough through the fog to see dodgy. I turned for home rather than head out and wait for someone else to cancel it officially.
When I got home I took a very grumpy Dexter out for a short run, but he was being an utter dick and I didn't even manage 5k with him. I was then treated to another dose of disappointing family health news. I am not superstitious normally but I am now a bit more stressed than I should be about my next CT scan on my kidney purely based on the idea that bad news comes in threes.
Wednesday I was relying on a friend to drive me out to Knockburn but she didn't fancy the cold weather conditions so we went to swim at ASV instead. That didn't go particularly well as my right shoulder and back all tensed up within the first 750m. I switched to breast stroke for a while, and managed another 500m and then just did a 250m freestyle warm down.
Then I spent a good half hour on the roller just trying to work out some of the worst bits in that shoulder.
Thursday I stuck with my plan to commute to and from work, despite the terrible weather. it wasn't as bad as I had feared and the actual distance is about right. The bike does beat the train, even with the frustration of red lights and other morning commuters. And back on the roller as my whole right side is still locked up.
Friday I thought about commuting on the bike again but the weather was just too nasty. Then I thought abbot an easy run in the evening instead but was just too tired from work. At least that meant I was home when my fiancee got the call to tell her that her grandad had passed. It has been expected for a week or so, but was still heartbreaking news for her so close to our wedding.
Saturday I was awake early as my new sleep pattern for work seems to have settled in. That gave me a chance to get out for a short run in the morning. I got home to the sound of snoring still so I nipped out for a quick spin on the mountain bike to test out the new brakes and pedals. By the time I got home from that she was awake but still not really going so I managed to sneak in a bit of yoga before our day was taken over by having to start on funeral arrangements and such.
Having skipped Speysdide duathlon on Sunday, she then decided she wanted a couple of hours to herself so I headed out on the bike for a while. I just did an easy 20 miles to Kintore and back to tidy up my numbers for the week. I then did a quick weights session just because the numbers at the bottom of this page had too much red on them.
Not a bad week considering I now have 40 hours of work interrupting my training plans.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Commuter run 7.3 miles in 64 mins.
Swim with TPT 2,000m in 48 mins.
Tuesday - Slow run with Dexter 2.8 miles in 30 mins.
Wednesday - Swim at ASV. 1,500m in 35 mins.
Rollering session.
Thursday - Commuter ride to work 7.3 miles in 35 mins.
Commuter ride from work 7.1 miles in 36 mins.
Friday - Rest day
Saturday - Quick jog 4.5 miles in 38 mins.
MTB loop 4.6 miles in 26 mins.
Yoga session.
Sunday - Easy ride 20.0 miles in 1 hour 21 mins.
Light weights session.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 53.4 (47.3) [54.4],
B 1063.2 (1073.6) [1342.0],
R 404.6 (365.7) [413.2].
Monday, 13 June 2016
Training Plan - Week 25 - Jun 13 to 19
First week at my new job so I have had to do a bit of juggling to try and fit around work without actually knowing yet what hours I am expected to work, or how I am going to get there and back on a regular basis.
Monday I have time to be a bit flexible and either take the train or run home depending on the weather. Tuesday and Wednesday are more difficult as I have to get to places where the train just doesn't go. Tuesday I might manage to get home and then drive out to my TT, Wednesday I am probably going to have to find someone to give me a lift or drop my open water swim plan.
Hopefully, by that point, I will have figured out travel options and can settle down into a steady pattern, at least until the weather changes.
Sunday I am going to a strange duathlon in Rothes. It is run-bike rather than the standard run-bike-run format. And it is also the only summer duathlon, with non-swim races normally being held in winter. Should be an interesting change from the norm.
Monday - Yoga session.
TPT Swim session.
Tuesday - Deeside TT 18-mile.
Wednesday - Open water swim.
Thursday - Easy run.
Yoga session.
Friday - Easy run.
Yoga session.
Stretching and rollering.
Saturday - Yoga session.
Sunday - Speyside Duathlon.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday I have time to be a bit flexible and either take the train or run home depending on the weather. Tuesday and Wednesday are more difficult as I have to get to places where the train just doesn't go. Tuesday I might manage to get home and then drive out to my TT, Wednesday I am probably going to have to find someone to give me a lift or drop my open water swim plan.
Hopefully, by that point, I will have figured out travel options and can settle down into a steady pattern, at least until the weather changes.
Sunday I am going to a strange duathlon in Rothes. It is run-bike rather than the standard run-bike-run format. And it is also the only summer duathlon, with non-swim races normally being held in winter. Should be an interesting change from the norm.
Monday - Yoga session.
TPT Swim session.
Tuesday - Deeside TT 18-mile.
Wednesday - Open water swim.
Thursday - Easy run.
Yoga session.
Friday - Easy run.
Yoga session.
Stretching and rollering.
Saturday - Yoga session.
Sunday - Speyside Duathlon.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Training Review - Week 24 - June 6 to 12
Monday I woke up early in an attempt to get ready for restarting work next week. I then completely failed to take any advantage of that as I was a bit achey from the weekend. By mid-morning I managed to drag myself into life and got on with some DIY jobs that need to be finished before I start my new job next week. I then decided that I would cope with swimming in the evening. I did just about manage but it was a struggle and resulted in ...
waking up on Tuesday with a pain in my lower back and really tight hamstrings. I had to take some painkillers and wait a couple of hours before I was even in a state to get on the foam roller and try to ease some of the worst areas. In the afternoon I was kicked out of the house for a wedding dress fitting so I took the opportunity to put a couple of easy hours in to the bike. then in the evening I went to do my marshalling duty for the Time Trial series. My hamstring felt fine at the time but tightened up again in the evening and ...
on Wednesday I woke up with more hamstring tightness. Much worse this time and even after painkillers and foam rolling it was still causing me pain and I was hobbling around the house most of the day. I decided to stick with my planned open water swim in the evening but skipped the run afterwards as my hamstring was feeling even tighter after the swim. My common sense only went so far though. When I got home I entered Knockburn Sprint Tri on Saturday.
Thursday my hamstring was no better but I decided to test it with an easy jog. It was slightly better once it was warmed up but still painful whenever I put in a higher effort level. I still think it is just tight rather than torn or strained. I had another shot on the roller to try and ease it off in the evening.
Saturday's Knockburn Sprint Triathlon won't get a post to itself. I thought about it but decided not to bother. Basically the bike course is not great on the best day, is pretty dodgy in it's current degraded condition and is dangerous with that degradation added to wet conditions. That isn't just my opinion, at least one of the race organisers must be of similar mind as they went out and spray painted some of the worst areas of the road surface to warn the riders. Also the current run route at Knockburn is just a slog round a lumpy, twisty cross-country, it isn't an enjoyable run. So as soon as my back started giving me problems on the swim, I took that as a sign not to even risk the bike and I slowed down and just paddled in the rest of the swim. I don't actually know why I even bothered paying the ridiculous entry fee for this event. I won't be doing this race again in future.
After I had a shower and got changed the on-site physio did a bit of electrical therapy and some massage on the worst of the problem area and in the afternoon I went out for a long run with no problems.
On Sunday I had a trip to Bennachie for a hike in the afternoon, to celebrate my fiancee's granda's birthday, and I decided to ride there to get some spare miles in. I got a surprisingly good ride in despite the damp and clammy conditions.
Overall, this is the first time I have been ahead of my swim stretch target since Feb 12th and the closest I have been to my bike target since January 10th. The run miles slipped a little this week but I am so far ahead of them that it is not a big loss.
It has been an overly stressful week for a bunch of non-sports reasons. And they are not going to get any lighter over the next few weeks as I start my new job and the wedding continues to get closer.
Target totals - Swim 1.9 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT 1,900m in 47 mins.
Tuesday - Stretching and rollering.
Easy ride 31.3 miles in 2 hours 14 mins.
Wednesday - Stretching and rollering.
Swim at Knockburn 4 laps (~3,000m) in 70 mins.
Thursday - Easy jog 3.7 miles in 33 mins.
Friday - Rest day.
Saturday - Knockburn Sprint Triathlon
Swim 750m in 13:11 then DNF.
Long easy run 7.1 miles in 64 mins.
Sunday - Ride 21.6 miles in 1 hour 25 mins.
Walk on Bennachie 5.8 miles in 3 hours 40.
Actuals - Swim 3.5 miles (5,650 m). Bike 52.9 miles. Run 10.8 miles. 0 short core, 0 short light weights and 2 stretching / rollering session. 0 mins of yoga
Cumulative (Cumulative target) [Cumulative Stretch target]
S 51.3 (44.6) [51.3],
B 1024.2 (1032.0) [1290.0],
R 390.0 (349.8) [395.3].
waking up on Tuesday with a pain in my lower back and really tight hamstrings. I had to take some painkillers and wait a couple of hours before I was even in a state to get on the foam roller and try to ease some of the worst areas. In the afternoon I was kicked out of the house for a wedding dress fitting so I took the opportunity to put a couple of easy hours in to the bike. then in the evening I went to do my marshalling duty for the Time Trial series. My hamstring felt fine at the time but tightened up again in the evening and ...
on Wednesday I woke up with more hamstring tightness. Much worse this time and even after painkillers and foam rolling it was still causing me pain and I was hobbling around the house most of the day. I decided to stick with my planned open water swim in the evening but skipped the run afterwards as my hamstring was feeling even tighter after the swim. My common sense only went so far though. When I got home I entered Knockburn Sprint Tri on Saturday.
Thursday my hamstring was no better but I decided to test it with an easy jog. It was slightly better once it was warmed up but still painful whenever I put in a higher effort level. I still think it is just tight rather than torn or strained. I had another shot on the roller to try and ease it off in the evening.
Saturday's Knockburn Sprint Triathlon won't get a post to itself. I thought about it but decided not to bother. Basically the bike course is not great on the best day, is pretty dodgy in it's current degraded condition and is dangerous with that degradation added to wet conditions. That isn't just my opinion, at least one of the race organisers must be of similar mind as they went out and spray painted some of the worst areas of the road surface to warn the riders. Also the current run route at Knockburn is just a slog round a lumpy, twisty cross-country, it isn't an enjoyable run. So as soon as my back started giving me problems on the swim, I took that as a sign not to even risk the bike and I slowed down and just paddled in the rest of the swim. I don't actually know why I even bothered paying the ridiculous entry fee for this event. I won't be doing this race again in future.
After I had a shower and got changed the on-site physio did a bit of electrical therapy and some massage on the worst of the problem area and in the afternoon I went out for a long run with no problems.
On Sunday I had a trip to Bennachie for a hike in the afternoon, to celebrate my fiancee's granda's birthday, and I decided to ride there to get some spare miles in. I got a surprisingly good ride in despite the damp and clammy conditions.
Overall, this is the first time I have been ahead of my swim stretch target since Feb 12th and the closest I have been to my bike target since January 10th. The run miles slipped a little this week but I am so far ahead of them that it is not a big loss.
It has been an overly stressful week for a bunch of non-sports reasons. And they are not going to get any lighter over the next few weeks as I start my new job and the wedding continues to get closer.
Target totals - Swim 1.9 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 30 mins of yoga.
Monday - Swim with TPT 1,900m in 47 mins.
Tuesday - Stretching and rollering.
Easy ride 31.3 miles in 2 hours 14 mins.
Wednesday - Stretching and rollering.
Swim at Knockburn 4 laps (~3,000m) in 70 mins.
Thursday - Easy jog 3.7 miles in 33 mins.
Friday - Rest day.
Saturday - Knockburn Sprint Triathlon
Swim 750m in 13:11 then DNF.
Long easy run 7.1 miles in 64 mins.
Sunday - Ride 21.6 miles in 1 hour 25 mins.
Walk on Bennachie 5.8 miles in 3 hours 40.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 51.3 (44.6) [51.3],
B 1024.2 (1032.0) [1290.0],
R 390.0 (349.8) [395.3].
Monday, 6 June 2016
Training Plan - Week 24 - June 6 to 12
So this is mostly a recovery week after Glasgow. I have an option to race Knockburn Sprint Tri at the weekend but I will probably miss it. At some point this week I need to sit down and plan for the rest of this season. I have decided not to go to Chatsworth at the start of July so my Team GB selection will rely on my Strathclyde performance, and I will plan my season based on that.
This week's TT is a 25-mile. I planned to do a 25 some time this year but I don't expect to be able to walk straight by Tuesday, never mind do a 25-mile TT. So I have volunteered to marshall at this one instead.
The rest of this week is lined up as a recovery week. This is the week where my plan changes for summer as well with more swimming and less running and cycling in the targets from here.
I also need to spend the week getting ready for going to work as I start a new job next Monday.
Monday - Yoga session.
Easy run.
TPT Swim session.
Tuesday - Yoga session.
Deeside TT 25-mile. Marshalling only.
Light weights session.
Wednesday - Open water swim.
Core session.
Yoga session.
Thursday - Easy run.
Yoga session.
Friday - Yoga session.
Stretching and rollering.
Saturday - Knockburn Sprint Triathlon or easy run.
Sunday - Recovery ride.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 60 mins of yoga.
This week's TT is a 25-mile. I planned to do a 25 some time this year but I don't expect to be able to walk straight by Tuesday, never mind do a 25-mile TT. So I have volunteered to marshall at this one instead.
The rest of this week is lined up as a recovery week. This is the week where my plan changes for summer as well with more swimming and less running and cycling in the targets from here.
I also need to spend the week getting ready for going to work as I start a new job next Monday.
Monday - Yoga session.
Easy run.
TPT Swim session.
Tuesday - Yoga session.
Deeside TT 25-mile. Marshalling only.
Light weights session.
Wednesday - Open water swim.
Core session.
Yoga session.
Thursday - Easy run.
Yoga session.
Friday - Yoga session.
Stretching and rollering.
Saturday - Knockburn Sprint Triathlon or easy run.
Sunday - Recovery ride.
Target totals - Swim 2.4 miles. Bike 36.4 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 60 mins of yoga.
Training Review - Week 23 - May 30 to June 5
Monday I decided to be serious about my taper and instead of going to the club swimming session I went to the pool on my own in the afternoon and just did an easy half hour instead. In the evening I went to the Club swim session to do a bit of coaching.
Tuesday I did some yoga and some rollering and stretching in the morning while I tried to decide how I was going to approach my Time Trial in the evening. I was still in two minds about really chasing the clock or just cruising round it as a training session. I went out at what I felt was quite a hard pace, but there was a bit of a crosswind and when I hit the turn at over 14 minutes I knew any chance of a decent time was already gone. By the turn I was passed by the number 3 who had already taken minute out of me. About a mile later I was passed by number 6, having taken 4 minutes out of me in under 7 miles. I could have just eased off at this point and just coasted in as planned but I was still feeling quite good so I kept a serious effort level on until the end. A bit disappointed with the time 27:45, a minute down on what I did last year.
Wednesday I just did an easy half hour jog in the morning before going for a haircut and then putting my feet up for the rest of the day. And Thursday I went for a massage in the morning and had a complete rest day.
Friday I did a yoga stretching session in the morning before driving to Glasgow in the afternoon. I tried to beat the satnav with a shortcut through Glasgow and ended up taking nearly 40 minutes longer, and getting a bit stressed about it.
In the evening I went with a team-mate to recce the cycle course. It is twisty and lumpy and everything that doesn't suit me. Hopefully it doesn't suit anyone else either. The run course looks fairly flat and boring and the swim looks like it will be tight with a lot of fighting. After a trip to Nandos I checked and rechecked my kit and then did a bit of rollering before an early night.
And the rest of the weekend will get a pair of separate posts to cover both races.
Saturday - Euro Qualifier
Sunday - World Qualifier
Target totals - Swim 1.9 miles. Bike 45.5 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 60 mins of yoga.
Monday - Swim at ASV 1,600m in 31 mins.
Tuesday - Yoga session 17 mins.
Stretching and rollering session.
DTCC TT 10-mile 27:45.
Warm up / Cool down 3.3 miles in 25 mins.
Wednesday - Easy run 3.3 miles in 31 mins.
Thursday - Rest day.
Massage.
Friday - Course recce ride 9.8 miles in 58 mins.
Rollering session.
Saturday - Strathclyde Park Sprint Triathlon - Euro Qualifiers
Ride to course 4 miles in 24 mins (includes minor detour!)
Swim 800m in 13:07 (includes massive transition, I have 12:09 on watch).
Cycle in 13.0 miles in 39:01.
Run in 3.1 miles in 20:12.
Ride to/from marshalling 2.7 in 22 mins.
Rollering session.
Sunday - Strathclyde Park Sprint Triathlon - World Qualifiers
Ride to course 1.4 miles in 9 mins.
Swim 800m in 13:36 (includes massive transition again, I have 12:39 on watch).
Cycle 3.3 miles in 13:15 - Abandoned
Ride from course 1.4 miles in 9 mins.
Actuals - Swim 2.0 miles (3,200 m). Bike 49.0 miles. Run 6.4 miles. 0 short core, 0 short light weights and 3 stretching/rollering session. 17 mins of yoga.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 47.8 (42.2) [48.5],
B 971.3 (995.5) [1244.4],
R 379.2 (335.9) [379.5].
Tuesday I did some yoga and some rollering and stretching in the morning while I tried to decide how I was going to approach my Time Trial in the evening. I was still in two minds about really chasing the clock or just cruising round it as a training session. I went out at what I felt was quite a hard pace, but there was a bit of a crosswind and when I hit the turn at over 14 minutes I knew any chance of a decent time was already gone. By the turn I was passed by the number 3 who had already taken minute out of me. About a mile later I was passed by number 6, having taken 4 minutes out of me in under 7 miles. I could have just eased off at this point and just coasted in as planned but I was still feeling quite good so I kept a serious effort level on until the end. A bit disappointed with the time 27:45, a minute down on what I did last year.
Wednesday I just did an easy half hour jog in the morning before going for a haircut and then putting my feet up for the rest of the day. And Thursday I went for a massage in the morning and had a complete rest day.
Friday I did a yoga stretching session in the morning before driving to Glasgow in the afternoon. I tried to beat the satnav with a shortcut through Glasgow and ended up taking nearly 40 minutes longer, and getting a bit stressed about it.
In the evening I went with a team-mate to recce the cycle course. It is twisty and lumpy and everything that doesn't suit me. Hopefully it doesn't suit anyone else either. The run course looks fairly flat and boring and the swim looks like it will be tight with a lot of fighting. After a trip to Nandos I checked and rechecked my kit and then did a bit of rollering before an early night.
And the rest of the weekend will get a pair of separate posts to cover both races.
Saturday - Euro Qualifier
Sunday - World Qualifier
Target totals - Swim 1.9 miles. Bike 45.5 miles. Run 13.9 miles. 1 short core, 1 short light weights and 1 short stretching sessions. 60 mins of yoga.
Monday - Swim at ASV 1,600m in 31 mins.
Tuesday - Yoga session 17 mins.
Stretching and rollering session.
DTCC TT 10-mile 27:45.
Warm up / Cool down 3.3 miles in 25 mins.
Wednesday - Easy run 3.3 miles in 31 mins.
Thursday - Rest day.
Massage.
Friday - Course recce ride 9.8 miles in 58 mins.
Rollering session.
Saturday - Strathclyde Park Sprint Triathlon - Euro Qualifiers
Ride to course 4 miles in 24 mins (includes minor detour!)
Swim 800m in 13:07 (includes massive transition, I have 12:09 on watch).
Cycle in 13.0 miles in 39:01.
Run in 3.1 miles in 20:12.
Ride to/from marshalling 2.7 in 22 mins.
Rollering session.
Sunday - Strathclyde Park Sprint Triathlon - World Qualifiers
Ride to course 1.4 miles in 9 mins.
Swim 800m in 13:36 (includes massive transition again, I have 12:39 on watch).
Cycle 3.3 miles in 13:15 - Abandoned
Ride from course 1.4 miles in 9 mins.
Cumulative (Cumulative target) [Cumulative Stretch target]
S 47.8 (42.2) [48.5],
B 971.3 (995.5) [1244.4],
R 379.2 (335.9) [379.5].
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