Monday, May 14, 2012
Waveney 1
Just completed the Waveney 1 triathlon, this is my first tri of the season, a short course of 400m pool swim, 12 mile bike and a 2 mile run.
preparation for this event was slightly different from my usual routine, although I did have my usual Paella meal this time it was courtesy of the Yacht club Paella evening and my hydration strategy changed to quite a few pints of lager and some red wine thrown in for good measure, the slightly worrying part is that I felt quite good in the morning after waking up after only about 4 1/2 hours sleep, I don't think too many coaches will be recomending that one to athletes in the future or writing it into a race strategy and fueling plan, although I was reminded that this type of strategy had been used before for the North Norfolk Tri when we did well in that race to.
The swim was ok took me 6.19 mins which felt quite easy all the way through, an improvement of about 30 seconds on my previous times and didn't feel drained (or drowned) at the end. onto the bike had a slight mess trying to get my feet into my shoes but avoided crashing which is good and kept moving forwards, could do with more practice on that, once out onto the bike course I knew there were a couple of people in my wave out of the water before me so wanted to push hard and catch them, which didn't take too long and gave me a boost, I felt comfortable on the TT bike which makes a change I've only done a few rides on it this year but they may be paying off, I am planning to do more time trials in the near future to try and increase bike speed, I finished the bike in 31.14 would have liked to have been a minute quicker but didn't happen, other than that overtook quite a few people and made reasonble time, out onto the run and my calves were close to cramping for the first half a mile, then the legs started to come back for the final mile, difficult to say if my running was good off the bike as it's such a short distance and up and down hills all the way, my time was slightly better than last year but didn't feel as good as I would have liked.
overall I was pleased with my race, finished 4th overall with a time of 51.17, still need to find 1 minute 18 seconds to win on the day but more competitive than last year.
The Rock estate race team had a good day out in this event taking 3 of the age group prizes, with Maria Adey, Lee Cook and myself, Gaff and Tim Earl were both under the hour for the event,
I would like to think that by Waveney 2 in September I can find that minute I'm after and try and get on the podium.
We could do with more Rock Estate racers out competing and trying to achieve good times and push hard, all the training needs to be put to use every now and again against the clock.
Now need a solid block of training for 3-4 weeks to prepare for the Fritton Triathlon.
Monday, March 19, 2012
The coming of speed!!
It's been a couple of weeks since I last posted a blog, In the last couple of weeks I have introduced a speed session into my run training on a Tuesday evening and I've even been out on the road on the TT bike.
The winter seems to have been good to me the first run session I tried was round the 2 bridges as fast as I could just to give myself a benchmark as to where I am with my running, what a start, I ran a PB for the run, the last PB was posted about 4 years ago when I was doing quite a lot of running with aspirations of doing a marathon, This route is 5.9 miles in total which I ran in 37.40 the mile splits were 6.32, 6.23, 6.22, 6.10, 6.38 (hill in Normanston Park!!) and 6.21 to finish, well chuffed with that for a starting point.
Swimming is going reasonably well, I'm still only doing 1 session per week but feel much more comfortable in the water and swim stamina is getting better.
I went out on the TT bike for a ride round the Island, which is 24 miles this took me 1.07 which is an average speed of 21.6mph a bit disapointing as I can go just as quick on my road bike now, I will need to do more on the bike as I didn't feel comfortable or powerfull in the time trial riding position.
I've been doing a few more runs and rides but running at a slower pace as active recovery from the hard sessions, still only running about 12-15 miles per week but cycling between 70 - 90 miles per week on average.
The following Tuesday night I did the 2 bridges run as an interval sesson, broken down into mile sections, first mile easy second mile hard, third easy fourth hard and so on, the hard sections I was aiming for 6 min. mile pace but just missed this doing 6.03, 6.01 and 6.08 the easy miles I ran at 7.03, 6.54 and 7.06 this gave me an average of 6.33 pace for the run, I was pleased with this effort as I was still maintaining a resonable pace on the recovery miles.
This has been a good training week again although I havn't run as far I've done quality sessions and managed to get a long ride on the bike on Sunday of 56.78 miles riding down to Framlingham to watch Joe run a X country. I averaged 19.5 mph and felt strong all the way.
Things are going well enjoying the training and motivated to get quicker, just a couple of weeks before the easter holiday and time to do some more sessions before the season starts properly.
The winter seems to have been good to me the first run session I tried was round the 2 bridges as fast as I could just to give myself a benchmark as to where I am with my running, what a start, I ran a PB for the run, the last PB was posted about 4 years ago when I was doing quite a lot of running with aspirations of doing a marathon, This route is 5.9 miles in total which I ran in 37.40 the mile splits were 6.32, 6.23, 6.22, 6.10, 6.38 (hill in Normanston Park!!) and 6.21 to finish, well chuffed with that for a starting point.
Swimming is going reasonably well, I'm still only doing 1 session per week but feel much more comfortable in the water and swim stamina is getting better.
I went out on the TT bike for a ride round the Island, which is 24 miles this took me 1.07 which is an average speed of 21.6mph a bit disapointing as I can go just as quick on my road bike now, I will need to do more on the bike as I didn't feel comfortable or powerfull in the time trial riding position.
I've been doing a few more runs and rides but running at a slower pace as active recovery from the hard sessions, still only running about 12-15 miles per week but cycling between 70 - 90 miles per week on average.
The following Tuesday night I did the 2 bridges run as an interval sesson, broken down into mile sections, first mile easy second mile hard, third easy fourth hard and so on, the hard sections I was aiming for 6 min. mile pace but just missed this doing 6.03, 6.01 and 6.08 the easy miles I ran at 7.03, 6.54 and 7.06 this gave me an average of 6.33 pace for the run, I was pleased with this effort as I was still maintaining a resonable pace on the recovery miles.
This has been a good training week again although I havn't run as far I've done quality sessions and managed to get a long ride on the bike on Sunday of 56.78 miles riding down to Framlingham to watch Joe run a X country. I averaged 19.5 mph and felt strong all the way.
Things are going well enjoying the training and motivated to get quicker, just a couple of weeks before the easter holiday and time to do some more sessions before the season starts properly.
Sunday, March 4, 2012
first race of 2012
The first race of 2012 for me took place on Sunday 26th February this was the Fritton X country duathlon, the event consisted of a 2 mile run 6 mile bike and finished with a 2 mile run.
I started well not, going off too fast but not stuck behind slower runners once the trails narrowed and overtaking became a bit more difficult, fortunately the course was good and not to tight anywhere on the run, there were a couple of areas on the bike course where back markers and slower athletes could hold you up, but on the whole well designed and no problems for me personally, I finished the first run in 12.23, which put me in about 7th place, onto the bike and it took me a little while to find my legs and was overtaken by 1 person but then found a rhythm and pulled back a few places and moved up to 4th, the off road course was quite challenging there were only a couple of short areas of easy riding and a chance to catch your breath the rest was hard work to maintain a good pace.
the last run section for me was quite painful my legs didn't want to go fast and I was running slower than the first run section, fortunately I had built up a bit of a time cushion from 5th place and was able to hold on for 4th place overall, the first 3 were well away and left me for dead, so I've still got a long way to go before the Brownlee's need to worry.
A good start to the year and a pleasing result against good competition, a solid hours racing and a good test of the legs.
the last week my legs were a bit stiff Monday and Tuesday, but still working, Friday this week I ran home from work to try and get some long running into my legs, this was a good session, 11.23 miles in 1hr 17.35 which is an average pace of 6.54 mins/mile I felt happy with that I was able to maintain a constant pace and speed up for the last couple of miles, I'll try and do a few more of these sessions it made my Friday night pint taste much better!!
Training is back to normal, doing about 8-9 hrs a week at the moment a reasonably solid winter seems to have given me some strength in the legs if not loads of speed,
one day I'll get round to doing some of the speed sessions I keep talking about.
I started well not, going off too fast but not stuck behind slower runners once the trails narrowed and overtaking became a bit more difficult, fortunately the course was good and not to tight anywhere on the run, there were a couple of areas on the bike course where back markers and slower athletes could hold you up, but on the whole well designed and no problems for me personally, I finished the first run in 12.23, which put me in about 7th place, onto the bike and it took me a little while to find my legs and was overtaken by 1 person but then found a rhythm and pulled back a few places and moved up to 4th, the off road course was quite challenging there were only a couple of short areas of easy riding and a chance to catch your breath the rest was hard work to maintain a good pace.
the last run section for me was quite painful my legs didn't want to go fast and I was running slower than the first run section, fortunately I had built up a bit of a time cushion from 5th place and was able to hold on for 4th place overall, the first 3 were well away and left me for dead, so I've still got a long way to go before the Brownlee's need to worry.
A good start to the year and a pleasing result against good competition, a solid hours racing and a good test of the legs.
the last week my legs were a bit stiff Monday and Tuesday, but still working, Friday this week I ran home from work to try and get some long running into my legs, this was a good session, 11.23 miles in 1hr 17.35 which is an average pace of 6.54 mins/mile I felt happy with that I was able to maintain a constant pace and speed up for the last couple of miles, I'll try and do a few more of these sessions it made my Friday night pint taste much better!!
Training is back to normal, doing about 8-9 hrs a week at the moment a reasonably solid winter seems to have given me some strength in the legs if not loads of speed,
one day I'll get round to doing some of the speed sessions I keep talking about.
Monday, February 20, 2012
A solid week.
Half term has been a good training period putting me back on the road to fitness,
Iv'e had some good sessions on the bike and even managed to get a few run miles in the week went as follows:
Monday- X country run at Southwold out on the marshes, ran at an easy pace for 7.4 miles avg was 7.58 mpm.
Tuesday- went out on the road bike as the weather broke a little and the roads were dry, Round the island ride 25.9 miles at a steady reasonably hard effort all the way average speed was 21.1 mph.
Wednesday- swim session 1hr 15mins a total of 3000m
Thursday- I went out at just after 3pm on the road bike and did 30.8 miles in 1hr 37 mins at a steady pace averaged 19mph and HR average was 140bpm then home for a quick refuel and rest before the usual Thursday night ride and run, none of the other boys turned out so I was on my own which was not good as I soon convinced myself that 1 lap round the town and the 2 bridges run would be sufficient,probably a good thing after the lap round the town on the bike pushing quite hard my legs died in the last 3 miles of the run, the 10.8 miles on the bike was done at an average 19.5 mph in 33 mins and the run was done at an average 6.54 mpm for the 5.9 miles
Friday- Went for an easy bike ride with Joe and my Dad round the river Hundred route, this was 28.34 miles in 2hrs 12 mins.
Saturday- did run with Joe for 2 miles then carried on for another 2.7 miles on my own all done at an easy pace.
Sunday- did a bike ride out to Bungay and back, generally an easy ride with a few hard efforts over the Bungay hills, the ride was 37.32 miles done in 2.09.17
A good week to help me get back to fitness, a good few base miles completed and a few hard efforts, I ran a total of 18 miles and rode 134 on the bike.
Really enjoyable the only down side is that next week I am giving up chocolate and biscuits for lent, hopefully will loose some weight but will probably be a bit more irritable!!
Iv'e had some good sessions on the bike and even managed to get a few run miles in the week went as follows:
Monday- X country run at Southwold out on the marshes, ran at an easy pace for 7.4 miles avg was 7.58 mpm.
Tuesday- went out on the road bike as the weather broke a little and the roads were dry, Round the island ride 25.9 miles at a steady reasonably hard effort all the way average speed was 21.1 mph.
Wednesday- swim session 1hr 15mins a total of 3000m
Thursday- I went out at just after 3pm on the road bike and did 30.8 miles in 1hr 37 mins at a steady pace averaged 19mph and HR average was 140bpm then home for a quick refuel and rest before the usual Thursday night ride and run, none of the other boys turned out so I was on my own which was not good as I soon convinced myself that 1 lap round the town and the 2 bridges run would be sufficient,probably a good thing after the lap round the town on the bike pushing quite hard my legs died in the last 3 miles of the run, the 10.8 miles on the bike was done at an average 19.5 mph in 33 mins and the run was done at an average 6.54 mpm for the 5.9 miles
Friday- Went for an easy bike ride with Joe and my Dad round the river Hundred route, this was 28.34 miles in 2hrs 12 mins.
Saturday- did run with Joe for 2 miles then carried on for another 2.7 miles on my own all done at an easy pace.
Sunday- did a bike ride out to Bungay and back, generally an easy ride with a few hard efforts over the Bungay hills, the ride was 37.32 miles done in 2.09.17
A good week to help me get back to fitness, a good few base miles completed and a few hard efforts, I ran a total of 18 miles and rode 134 on the bike.
Really enjoyable the only down side is that next week I am giving up chocolate and biscuits for lent, hopefully will loose some weight but will probably be a bit more irritable!!
Monday, February 13, 2012
Back into Running
This week I've been getting back into some running I haven't done to much recently so started easily with a X country the week panned out as follows:
Monday, X country run on the waveney way in the snow again, a total of 6.2 miles in 56 mins avg. 8.29 mins per mile.
Tuesday rested again
Wednesday, swim at St. Felix 1hr 15 mins, did a total of 3350m including a 400m in 6.30 after 1900m already swum, not startling by any means but stamina must be improving.
Thursday, as the pavements were still a bit icy we decided it was safest to ride only so did about 30 miles at a steady pace, not to sure of exact data as the battery went flat on the garmin, all felt OK reasonably strong.
Friday went to the gym and did a treadmill run of 4 miles in 26.20 increasing the pace through the run to finish flat out on the machine at 13mph. felt good strong all the way, then finished off with a session on the rower which came hard as I haven't rowed for over a year.
Saturday, went for a gentle ride on the MTB for 40 mins all done at an easy pace avg 17 mph.
Sunday, did a run on the pavement down the seafront and back a total of 7.9 miles in 54.14 mins. avg pace was 6.55 mpm, mile splits were even through the run after a slow start, mile 1 was 7.24, then 7.08, 6.47, 6.48, 6.45, 6.46, 7.03, 6.39. happy with that at the moment felt good all the way round once my legs had loosened up.
A good solid week for me to build off again a bit of speed work on the tread mill is good to get my legs turning over a bit quicker, I am more enthused about getting out again now I have no issues to stop me now's the time to get race fit for the season!!!
Monday, X country run on the waveney way in the snow again, a total of 6.2 miles in 56 mins avg. 8.29 mins per mile.
Tuesday rested again
Wednesday, swim at St. Felix 1hr 15 mins, did a total of 3350m including a 400m in 6.30 after 1900m already swum, not startling by any means but stamina must be improving.
Thursday, as the pavements were still a bit icy we decided it was safest to ride only so did about 30 miles at a steady pace, not to sure of exact data as the battery went flat on the garmin, all felt OK reasonably strong.
Friday went to the gym and did a treadmill run of 4 miles in 26.20 increasing the pace through the run to finish flat out on the machine at 13mph. felt good strong all the way, then finished off with a session on the rower which came hard as I haven't rowed for over a year.
Saturday, went for a gentle ride on the MTB for 40 mins all done at an easy pace avg 17 mph.
Sunday, did a run on the pavement down the seafront and back a total of 7.9 miles in 54.14 mins. avg pace was 6.55 mpm, mile splits were even through the run after a slow start, mile 1 was 7.24, then 7.08, 6.47, 6.48, 6.45, 6.46, 7.03, 6.39. happy with that at the moment felt good all the way round once my legs had loosened up.
A good solid week for me to build off again a bit of speed work on the tread mill is good to get my legs turning over a bit quicker, I am more enthused about getting out again now I have no issues to stop me now's the time to get race fit for the season!!!
Monday, February 6, 2012
Back in training
Oh yes, my back is as good as fixed, knee is healing up nicely and I think I've just about run out of excuses for not training properly.
Last week I even did a session on the turbo trainer, rather than go out in the elements and risk hurting myself again, I have to say I quite enjoyed it I only did about 50 minutes and then went for a slow jog round the block.
Swimming was good this week we did about 3000m in total on Wednesday night with a timed 400m at the end of the main set which didn't go to badly, I maintained a steady pace and even managed to speed up slightly for the last 75m.
I haven't been out on the bike this week due to the weather conditions but did go round to the gym and did a TT on the exercise bike, started fairly steady and tried to build pace through the ride, total time was 26 minutes so not startling speed, but did finish strongly upping the resistance and cadence for the last 3 miles, the machine reading an average speed foe the last 3 miles of about 26 mph, I need to do more of these sessions to try and learn better pacing for a TT rather than going out to fast and dying by half way.
Sunday I went for a X country run out on the marsh in the snow, I had a great time trying to work out what all the animal tracks were, not conducive to fast running but good to get and do a steady run to get my legs going again, I did a total of 6.5 miles at a very easy pace and look forward to getting back into running again.
This week I plan to start training properly again and may even try seriously to loose a few pounds to make running a bit easier, I've been trying since Christmas and not lost anything yet!!!
Last week I even did a session on the turbo trainer, rather than go out in the elements and risk hurting myself again, I have to say I quite enjoyed it I only did about 50 minutes and then went for a slow jog round the block.
Swimming was good this week we did about 3000m in total on Wednesday night with a timed 400m at the end of the main set which didn't go to badly, I maintained a steady pace and even managed to speed up slightly for the last 75m.
I haven't been out on the bike this week due to the weather conditions but did go round to the gym and did a TT on the exercise bike, started fairly steady and tried to build pace through the ride, total time was 26 minutes so not startling speed, but did finish strongly upping the resistance and cadence for the last 3 miles, the machine reading an average speed foe the last 3 miles of about 26 mph, I need to do more of these sessions to try and learn better pacing for a TT rather than going out to fast and dying by half way.
Sunday I went for a X country run out on the marsh in the snow, I had a great time trying to work out what all the animal tracks were, not conducive to fast running but good to get and do a steady run to get my legs going again, I did a total of 6.5 miles at a very easy pace and look forward to getting back into running again.
This week I plan to start training properly again and may even try seriously to loose a few pounds to make running a bit easier, I've been trying since Christmas and not lost anything yet!!!
Wednesday, February 1, 2012
Another minor setback.
I felt this week as though I could start to get back into some serious training again, back is feeling much better and I even managed to run round the block without any more pain than usual.
Swimming has been improving slowly even though I am only doing 1 proper session per week and a 20 minute muck about with the kids at BHV, I am starting to feel a little stronger and swim stamina is improving, now need to work on power and efficiency to improve my speed, I am relying on Mick and Brian to sort my swim out in 75 minutes per week training, I would like to be able to do a 400m pool swim in 5.45-6 minutes.
On the bike I am feeling confident, I haven't missed a great deal of bike sessions but have not been able to give them full effort recently, but am happy with my pace at this time of year.
Running is not happening at the moment it's been about 3-4 weeks since my last proper run session, I was planning to start on Tuesday evening but unfortunately fell off the MTB on Monday night when I hit an Icy patch of road, no serious injuries incurred but took the skin off my knee which is a bit sore now it's starting to heal, shouldn't take long before this one is fixed but I am hoping the saying isn't true and these things come in three's if the temperature stays as it is I may have to get on the turbo trainer.
It's now only just over 3 weeks until the Fritton off road duathlon so need to get back into running properly, another week missed and the start of the Tri season is getting closer, no more injuries needed just solid training sessions,
Hopefully a more positive report next week!!
Swimming has been improving slowly even though I am only doing 1 proper session per week and a 20 minute muck about with the kids at BHV, I am starting to feel a little stronger and swim stamina is improving, now need to work on power and efficiency to improve my speed, I am relying on Mick and Brian to sort my swim out in 75 minutes per week training, I would like to be able to do a 400m pool swim in 5.45-6 minutes.
On the bike I am feeling confident, I haven't missed a great deal of bike sessions but have not been able to give them full effort recently, but am happy with my pace at this time of year.
Running is not happening at the moment it's been about 3-4 weeks since my last proper run session, I was planning to start on Tuesday evening but unfortunately fell off the MTB on Monday night when I hit an Icy patch of road, no serious injuries incurred but took the skin off my knee which is a bit sore now it's starting to heal, shouldn't take long before this one is fixed but I am hoping the saying isn't true and these things come in three's if the temperature stays as it is I may have to get on the turbo trainer.
It's now only just over 3 weeks until the Fritton off road duathlon so need to get back into running properly, another week missed and the start of the Tri season is getting closer, no more injuries needed just solid training sessions,
Hopefully a more positive report next week!!
Monday, January 23, 2012
On the mend!
A bad time for training, my back strain is slowly mending, still a bit sore but loosens up when doing a bit of exercise, went out last Thursday night and felt good for the first lap on the bike, then started to hurt on the second lap, possibly pushed a bit too hard too early, the first 10 miles we were averaging 21 mph on the mtb's partly down to Mathew Thwaites pushing hard and doing his fair share on the front, I tried to do a run after the bike ride but only managed 3/4 of a mile and I think my running form was quite close to somebody wearing an ill fitting dirty nappy.
Friday morning wasn't to clever either felt like the injury had gone back a couple of days, didn't do anything other than a 20 min swim session over the weekend, I will go out on the Monday night bike ride tonight as that should be a bit easier and ease me back into it.
Need to get back on the running first event is only 4 weeks away and I haven't run for a couple of weeks, legs will be well rested when I do get back out.
Hopefully an easy week this week will See me fixed and raring to go!
Friday morning wasn't to clever either felt like the injury had gone back a couple of days, didn't do anything other than a 20 min swim session over the weekend, I will go out on the Monday night bike ride tonight as that should be a bit easier and ease me back into it.
Need to get back on the running first event is only 4 weeks away and I haven't run for a couple of weeks, legs will be well rested when I do get back out.
Hopefully an easy week this week will See me fixed and raring to go!
Monday, January 16, 2012
Injury threat!!!
Since Christmas I've been training consistently, completing about 70 -90 miles per week on the bike and running about 15 - 20 miles per week, I've even started a proper swim session once a week which I have to say am quite enjoying trying to keep up with Jim Keeble.
That was until last Tuesday when a pulled muscle in my lower back has rendered me useless (even more than normal!) 3 days laying flat out on the floor later and I am now just about mobile again, Sunday I tried a short ride out on the bike which didn't feel too bad while riding but when i got off the bike and tried to walk was fixed in the same position I had been in on the bike looking like a 90 year old with the weight of the world on his shoulders.
I may try a short turbo session tonight just to get the legs going round again but will not be riding in an aero tuck, I'll be happy just to sit on the bike for 20 mins.
Hopefully an easy week will see me repaired and back to some proper training again, I have just entered the Waveney Tri and am planning to have a go at the Fritton off road duathlon in February so need to get back to some proper sessions as soon as possible. If it's true that for every week missed it will take a month to get back I can't afford to be missing a day let alone a week.
That was until last Tuesday when a pulled muscle in my lower back has rendered me useless (even more than normal!) 3 days laying flat out on the floor later and I am now just about mobile again, Sunday I tried a short ride out on the bike which didn't feel too bad while riding but when i got off the bike and tried to walk was fixed in the same position I had been in on the bike looking like a 90 year old with the weight of the world on his shoulders.
I may try a short turbo session tonight just to get the legs going round again but will not be riding in an aero tuck, I'll be happy just to sit on the bike for 20 mins.
Hopefully an easy week will see me repaired and back to some proper training again, I have just entered the Waveney Tri and am planning to have a go at the Fritton off road duathlon in February so need to get back to some proper sessions as soon as possible. If it's true that for every week missed it will take a month to get back I can't afford to be missing a day let alone a week.
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