This week has all been about recovering from the marshman half ironman event.
As Ironman is the main goal 18 weeks away, it is important to recover as quickly and thoroughly as possible to get back to decent training.
I have decided to race Antwerp Half Ironman on July 25th. This will fall 7 weeks prior to the ironman and should be ideal prep. Plus it will be good to go back and correct my poor race I had last year.
This week I have been very very sore, so up to friday I only did some easy swimming and aqua jogging. Today i did my first easy jog with running club then went out for a 70 mile ride. Felt great for 1st hour then felt very tired and drained for the next few hours.
Away next weekend from thursday with work so will just build back into some decent running. Next big session planned for may 28th/29th weekend, then I am on holiday for a week in Spain which should allow me to get some long key bikes in, plus running and open water swimming.
can't believe Ironman is coming round so quick, it is very important now to nail any key sessions and use the time I get to put in high volume work wisely.
Onwards we go.
Saturday 14 May 2011
Monday 9 May 2011
Marshman - Breakthrough 2nd Place!
Been a long time ( since Feb 28th ) that I have updated my blog.
I always knew that would happen as when things get a bit more focused and we get busier these blogs get forgotten. I do obviously keep a detailed account of my training and I have been building very consistently now for quite a few months.
My running is coming back, I am able to cope with more mileage and high quality sessions each week and be able to recover. It is about 2 yrs since my bad knee injury and now 17 months since being able to run. It shows that improving running is getting a huge block of consistent training behind you, it doesn't happen overnight. Last year I couldn't train over 1hr on the run and did no speed work, this year I am now able to push long runs up and doing some work down at 3:20-3:30 km pace which starts to give the running some depth.
A few from the club did a couple of time trials, a 2 up and a single 25m TT. both of these went well for me and the 25TT on tired legs with a higher wattage output than 2010 was encouraging.
Another big step up has been the low HR ironman training, my efficiency and pace has lifted at low HR's.
So the big first test was the Marshman Half Ironman triathlon. A local race, ideal to give a bench mark of progress. Plus quite a few of the club and ironman Wales crew were racing.
I had 3 goals for this race.
1.) Bike - ride at a lower controlled HR on bike - 140-145 so I could run at a higher HR and build throughout the event.
2.) Break 4hrs 30 mins overall
3.) Run 1:30 for the half marathon.
I achieved all these so on the day could have done no better. It was frustrating getting overtaken in the last 3-4km after leading for so long, being caught by a 1:16 half marathon is not too dissapointing! I was on for a 1:27 but lost 2-3 minutes in last 5km, but I can work on that.
This race will give me huge confidence to continue with the consistent training approach I have, and will give my body the conditioning to again step up the running training. I know I can run 1:24 off the bike very soon, and I now have the nutrition and fluid nailed that works for me.
I am now better than I was pre-injury and it has given my self-believe a boost. First goal though is to recover 100% and build towards my first ironman, Wales Sept 11th. ( maybe with Antwerp half ironman in July!)
Also, great to see our club members go so well, knowing what everyone gives to their training it is a lovely feeling when you see the hard work pay off for them as well.
I will try to keep this updated more reguarly.
better to follow me on twitter @paulholdaway1 or facebook.
I always knew that would happen as when things get a bit more focused and we get busier these blogs get forgotten. I do obviously keep a detailed account of my training and I have been building very consistently now for quite a few months.
My running is coming back, I am able to cope with more mileage and high quality sessions each week and be able to recover. It is about 2 yrs since my bad knee injury and now 17 months since being able to run. It shows that improving running is getting a huge block of consistent training behind you, it doesn't happen overnight. Last year I couldn't train over 1hr on the run and did no speed work, this year I am now able to push long runs up and doing some work down at 3:20-3:30 km pace which starts to give the running some depth.
A few from the club did a couple of time trials, a 2 up and a single 25m TT. both of these went well for me and the 25TT on tired legs with a higher wattage output than 2010 was encouraging.
Another big step up has been the low HR ironman training, my efficiency and pace has lifted at low HR's.
So the big first test was the Marshman Half Ironman triathlon. A local race, ideal to give a bench mark of progress. Plus quite a few of the club and ironman Wales crew were racing.
I had 3 goals for this race.
1.) Bike - ride at a lower controlled HR on bike - 140-145 so I could run at a higher HR and build throughout the event.
2.) Break 4hrs 30 mins overall
3.) Run 1:30 for the half marathon.
I achieved all these so on the day could have done no better. It was frustrating getting overtaken in the last 3-4km after leading for so long, being caught by a 1:16 half marathon is not too dissapointing! I was on for a 1:27 but lost 2-3 minutes in last 5km, but I can work on that.
This race will give me huge confidence to continue with the consistent training approach I have, and will give my body the conditioning to again step up the running training. I know I can run 1:24 off the bike very soon, and I now have the nutrition and fluid nailed that works for me.
I am now better than I was pre-injury and it has given my self-believe a boost. First goal though is to recover 100% and build towards my first ironman, Wales Sept 11th. ( maybe with Antwerp half ironman in July!)
Also, great to see our club members go so well, knowing what everyone gives to their training it is a lovely feeling when you see the hard work pay off for them as well.
I will try to keep this updated more reguarly.
better to follow me on twitter @paulholdaway1 or facebook.
Monday 28 February 2011
Uncle Paul Week
Became an uncle again this week, my brother and partner had a little girl!
Training wise another good week, maybe 1 run and 1 swim down on planned but overall 15 1/2 hrs.
2 hrs 40 running / 2hrs swim / 11hrs biking
Managed a few runs including my long run on the treadmill wednesday, achilles still not right but managing to get away with 3 runs per week, with lots of icing.
Had some scientific testing on Saturday, got some lactate levels tested for the run and bike which was interesting and useful for Ironman training.
The bike test was also a max HR test, 184 max Hr with the last minute av 412watts. Haven't worked at this intensity for quite a few months and after having a pretty heavy 2 weeks training I felt bit under the weather saturday evening.
Decided to miss Sunday morning swim as I was a bit heady and achy, and wanted to get the long ride in I had planned. That all worked well and we cycled 152km Sunday, 18 miles over to Lydd, rode the Half Ironman course (56 miles) that we are racing in May then cycled back. Rode with JP and SC, all riding well.
This week might be less volume, had the day off today, feel ok but glands are up so need body to recover. Tomorrow hope to do an easy swim and run, Wednesday I am in Scotland with work so that will be a rest day.
We have a great weekend planned, me, SC, JP, SK leaving for Wales Friday afternoon to ride the Ironman course saturday, swim session and then run a couple loops of the run course sunday, so quite a heavy training weekend.
Becci racing eastbourne half this sunday.
fingers crossed for no rain!
I will get some photos of wales Ironman course and weekend to update next week.
Training wise another good week, maybe 1 run and 1 swim down on planned but overall 15 1/2 hrs.
2 hrs 40 running / 2hrs swim / 11hrs biking
Managed a few runs including my long run on the treadmill wednesday, achilles still not right but managing to get away with 3 runs per week, with lots of icing.
Had some scientific testing on Saturday, got some lactate levels tested for the run and bike which was interesting and useful for Ironman training.
The bike test was also a max HR test, 184 max Hr with the last minute av 412watts. Haven't worked at this intensity for quite a few months and after having a pretty heavy 2 weeks training I felt bit under the weather saturday evening.
Decided to miss Sunday morning swim as I was a bit heady and achy, and wanted to get the long ride in I had planned. That all worked well and we cycled 152km Sunday, 18 miles over to Lydd, rode the Half Ironman course (56 miles) that we are racing in May then cycled back. Rode with JP and SC, all riding well.
This week might be less volume, had the day off today, feel ok but glands are up so need body to recover. Tomorrow hope to do an easy swim and run, Wednesday I am in Scotland with work so that will be a rest day.
We have a great weekend planned, me, SC, JP, SK leaving for Wales Friday afternoon to ride the Ironman course saturday, swim session and then run a couple loops of the run course sunday, so quite a heavy training weekend.
Becci racing eastbourne half this sunday.
fingers crossed for no rain!
I will get some photos of wales Ironman course and weekend to update next week.
Sunday 20 February 2011
Back to the Future!
As promised, pic of TL Sports Events stand at the TCR show, and the 2 guys that stood there for 3 days!
I am updating this weeks blogs watching Back to the future 1, as this is now JW's favourite movie trilogy!
If time travel were possible it would be so handy for athletes as we have all made wrong decisions to train when ill or injured etc and it seems even with experience it is such a hard decision to back off or dare I say it ' REST' for a few days!
Anyway, good week on the whole for me.
A real positive is I am back running, 2 treadmill runs in the week with no reaction and a 65 mins road run today. I am pretty proud of myself over the past few weeks as I feel I have made good decisions, one when I had a cold and also the management of my achilles. I managed both these situations well, and as a results didn't lose any extra training time, when it would have been easy to not listen to my body carry on as normal and lost plenty of training time. I know for a fact that having my long term knee injury totally changed my approach to training and I am much more flexible and intuitive with my training. Also aqua-running is great, and I will swap some running into the water still to make sure my achilles is 100%. ( everyone should get an aqua belt!)
Overall did 17hrs training, clocked up 11hrs biking ( 2 turbos / 2 outside rides) , 2.5hrs running and 3.5 hrs swimming.
This weekend has been enjoyable, big group of our clubs Ironman Wales crew did the Mad Jack Audax ride. 122km total, 2660m total climbing, crap weather, out for 6hrs with a ride time of 5:20, so the rest must have been chatting or eating at the feed stations! I wouldn't want to cycle in that weather again soon but I do like training with our crew, and there was some great banter to save us all from crying!
Today was very steady, a technique based swim session with SC and JP and a 65 min steady run with Jamie and JP which finished off a good week.
Legs are tired, but I have eaten well and will take it steady for a couple of days to make sure my body recovers from this week.
Brother's baby due any day, GC off for a week. There is still a slim chance of getting away to La Santa in March,but it will have to be a last minute decision.
If time travel were possible it would be so handy for athletes as we have all made wrong decisions to train when ill or injured etc and it seems even with experience it is such a hard decision to back off or dare I say it ' REST' for a few days!
Anyway, good week on the whole for me.
A real positive is I am back running, 2 treadmill runs in the week with no reaction and a 65 mins road run today. I am pretty proud of myself over the past few weeks as I feel I have made good decisions, one when I had a cold and also the management of my achilles. I managed both these situations well, and as a results didn't lose any extra training time, when it would have been easy to not listen to my body carry on as normal and lost plenty of training time. I know for a fact that having my long term knee injury totally changed my approach to training and I am much more flexible and intuitive with my training. Also aqua-running is great, and I will swap some running into the water still to make sure my achilles is 100%. ( everyone should get an aqua belt!)
Overall did 17hrs training, clocked up 11hrs biking ( 2 turbos / 2 outside rides) , 2.5hrs running and 3.5 hrs swimming.
This weekend has been enjoyable, big group of our clubs Ironman Wales crew did the Mad Jack Audax ride. 122km total, 2660m total climbing, crap weather, out for 6hrs with a ride time of 5:20, so the rest must have been chatting or eating at the feed stations! I wouldn't want to cycle in that weather again soon but I do like training with our crew, and there was some great banter to save us all from crying!
Today was very steady, a technique based swim session with SC and JP and a 65 min steady run with Jamie and JP which finished off a good week.
Legs are tired, but I have eaten well and will take it steady for a couple of days to make sure my body recovers from this week.
Brother's baby due any day, GC off for a week. There is still a slim chance of getting away to La Santa in March,but it will have to be a last minute decision.
Tuesday 15 February 2011
A three day endurance session!
I think I may have found an endurance event, to test the toughest of athletes.
Spend three days at a trade show! Tl sports events had a stand at the triathlon show, great weekend for the business but It really wrecks you standing and talking for 3 days! Knew it would be busy so had planned to take the three days as 'no training' I will update a photo of the stand, me and Greg.
Monday I managed a swim, including 10 x 100m main set. 1:20-1:22 off 1:40. Felt ok but pretty flat after weekend.
This evening I did a 80min turbo set with a 30 min treadmill run off. Pleased to be running alittlee, wasn't quick but if I can keep some running in each week that will do.
Achilles feels bit tender after so managing it best I can. it is sitting in an ice bucket as I write this.
Quite a few of us doing the 120k audax ride on sat which wil be good
Feel better this evening energy wise, lots to do personally and work wise this week.
Dad back Thursday, and my bro should become a daddy within the next week. I will be an uncle again!
Getting nearer organising a group recci trip to ride the Wales ironman course. The final course was released at the weekend, not as much climbing as I first thought.
Next post will add some pics
Spend three days at a trade show! Tl sports events had a stand at the triathlon show, great weekend for the business but It really wrecks you standing and talking for 3 days! Knew it would be busy so had planned to take the three days as 'no training' I will update a photo of the stand, me and Greg.
Monday I managed a swim, including 10 x 100m main set. 1:20-1:22 off 1:40. Felt ok but pretty flat after weekend.
This evening I did a 80min turbo set with a 30 min treadmill run off. Pleased to be running alittlee, wasn't quick but if I can keep some running in each week that will do.
Achilles feels bit tender after so managing it best I can. it is sitting in an ice bucket as I write this.
Quite a few of us doing the 120k audax ride on sat which wil be good
Feel better this evening energy wise, lots to do personally and work wise this week.
Dad back Thursday, and my bro should become a daddy within the next week. I will be an uncle again!
Getting nearer organising a group recci trip to ride the Wales ironman course. The final course was released at the weekend, not as much climbing as I first thought.
Next post will add some pics
Thursday 10 February 2011
Delay in update
Been 10 days since my last update.
Since Feb 1st I had a cold for a few days, so had to take it steady over the weekend, just spun easy on turbo sat.
Thursday night now and had a good week since monday, got in a long ride 105k hilly, Turbo session and three good swims. Plus I have switched my running to aqua jogs to give the achilles a chance to settle 100% 30-35 mins each session. I will have to manage the achilles well, and maintain my running as best I can over the next few weeks, wont risk anything this early.
Working away this weekend at the TCR, going to take a couple of rest days.
LT turbo set today as a test set. 290w av 32 mins, 160HR. tough after not working at this intensity for a few months.
Entered the Mad Jack Fuller audax ride next sat with a few of the club, should be a fun ride and 4-6 hours in the saddle.
Off to bed, away now until Monday.
Since Feb 1st I had a cold for a few days, so had to take it steady over the weekend, just spun easy on turbo sat.
Thursday night now and had a good week since monday, got in a long ride 105k hilly, Turbo session and three good swims. Plus I have switched my running to aqua jogs to give the achilles a chance to settle 100% 30-35 mins each session. I will have to manage the achilles well, and maintain my running as best I can over the next few weeks, wont risk anything this early.
Working away this weekend at the TCR, going to take a couple of rest days.
LT turbo set today as a test set. 290w av 32 mins, 160HR. tough after not working at this intensity for a few months.
Entered the Mad Jack Fuller audax ride next sat with a few of the club, should be a fun ride and 4-6 hours in the saddle.
Off to bed, away now until Monday.
Tuesday 1 February 2011
1st Feb !!
January gone already, I don't like to wish time away but January and Feb are not good months if you like training. Cold and wet!
Last week was all quite straight forward since weds.
Thurs - Day off
Friday - swim 30 mins / Bike 80 mins spinning below 130HR
Sat - run easy part with run club ( 10k in total) achilles getting better
Sunday - Marathon coaching day - long easy run 11.5 miles ( achilles didn't like this at all!) if I wasn't coaching this day I would never had run so bit frustrating.
Monday - achilles quite bad. Won't run for at least 1 week, so switching run sessions to Aqua Jogging and later in week onto X-trainer.
Tuesday - swim 2.5k set technique / 30 min Aqua Run.
Dont feel 100% since weekend, getting ready and delivering coaching day is always quite draining as it was the first. Happy to tick over, keep intensity low and focus on technique.
Out and about to meetings about events weds / thurs so will just swim / aqua-run, then bring in some light spinning at the end of the week.
Becci B-day on thurs.
Last week was all quite straight forward since weds.
Thurs - Day off
Friday - swim 30 mins / Bike 80 mins spinning below 130HR
Sat - run easy part with run club ( 10k in total) achilles getting better
Sunday - Marathon coaching day - long easy run 11.5 miles ( achilles didn't like this at all!) if I wasn't coaching this day I would never had run so bit frustrating.
Monday - achilles quite bad. Won't run for at least 1 week, so switching run sessions to Aqua Jogging and later in week onto X-trainer.
Tuesday - swim 2.5k set technique / 30 min Aqua Run.
Dont feel 100% since weekend, getting ready and delivering coaching day is always quite draining as it was the first. Happy to tick over, keep intensity low and focus on technique.
Out and about to meetings about events weds / thurs so will just swim / aqua-run, then bring in some light spinning at the end of the week.
Becci B-day on thurs.
Wednesday 26 January 2011
Weds Update
Not too much to report since Sunday training wise, as this week is pretty easy and flexible.
Monday - Day Off
Tuesday - Just a 45 min very easy run on treadmill. 12k/h - 1.5% inc. Hr 115-119. Hr strong. Left achilles bit sore, but managing it daily.
Weds - 4km swim - all focused on drills & good technique swimming. Low HR throughout. + 60 mins turbo - 215-230W - Hr 110-120Hr.
Weds - 76.5kg
Generally fatigued this week, still recovering from volume in la santa, will just keep training to how I feel and keep Hr very low. Weight has dropped quite a bit over last 2-3 weeks so I need to level this now to keep strong and well, don't want to to lose too much weight this early in the year. Hope to grab a massage this week to clear legs.
Kids and Adults run clubs very busy this evening which is great, lots of new faces. Kids group has some great runners. Techniques coming on a lot in all of them.
sleep time.
Monday - Day Off
Tuesday - Just a 45 min very easy run on treadmill. 12k/h - 1.5% inc. Hr 115-119. Hr strong. Left achilles bit sore, but managing it daily.
Weds - 4km swim - all focused on drills & good technique swimming. Low HR throughout. + 60 mins turbo - 215-230W - Hr 110-120Hr.
Weds - 76.5kg
Generally fatigued this week, still recovering from volume in la santa, will just keep training to how I feel and keep Hr very low. Weight has dropped quite a bit over last 2-3 weeks so I need to level this now to keep strong and well, don't want to to lose too much weight this early in the year. Hope to grab a massage this week to clear legs.
Kids and Adults run clubs very busy this evening which is great, lots of new faces. Kids group has some great runners. Techniques coming on a lot in all of them.
sleep time.
Sunday 23 January 2011
Back in UK
First post since arriving back in the UK.
Travelling home went well, back at home by 8pm.
Shock to the system standing in the Polegrove coaching run club sat morning, 8am - 3 degrees! 22 degrees colder than the day before.
Nice to have the weekend to catch up on everything before Monday comes.
Training wise - sat morning I jogged about a total of 2 miles with various people just to move
Sunday - swim session building in more of the technique work picked up while away, and a nice cycle out with SC and SK, kept HR below 130. we were out for just under 3 hrs.
Next week will be really relaxed to make sure I am rested after La Santa.
I have the 1st marathon coaching day on sunday, looking forward to that and as always a little nervous.
Looked into some lactate testing to get to know important aerobic threshold on bike and run. Hope to get a group of the club Ironman gang involved as it is essential to correctly train for endurance sports.
Few Pics from Holiday:
Travelling home went well, back at home by 8pm.
Shock to the system standing in the Polegrove coaching run club sat morning, 8am - 3 degrees! 22 degrees colder than the day before.
Nice to have the weekend to catch up on everything before Monday comes.
Training wise - sat morning I jogged about a total of 2 miles with various people just to move
Sunday - swim session building in more of the technique work picked up while away, and a nice cycle out with SC and SK, kept HR below 130. we were out for just under 3 hrs.
Next week will be really relaxed to make sure I am rested after La Santa.
I have the 1st marathon coaching day on sunday, looking forward to that and as always a little nervous.
Looked into some lactate testing to get to know important aerobic threshold on bike and run. Hope to get a group of the club Ironman gang involved as it is essential to correctly train for endurance sports.
Few Pics from Holiday:
Thursday 20 January 2011
Past few Days
Not been able to get online for the past few days so below is my diary since last post. Today will be a chill day, a little swim then playing on beach. Got some great pictures this week on our rides round the island, will post these once back in UK.
Monday Diary –
Becci’s camp had a trip organised to island of La Graciosa. After a short coach journey we caught the Ferry from Orzola near Mirador over to the island. A tiny peaceful island. The runners did a 15-17km run around the island which apparently turned out to be very hot, hilly and tough!
I stayed on the beach with JW, Dad and H.
I did get in he pool before we went only for 15 mins, my legs were so thick and heavy I wanted to do something light to flush them. Left Achilles was bit tender last night and legs very tired, Today was a welcome day off, as the past weeks training has definitely caught up with me. I hope that with the rest and icing etc I am able to get in a few more decent miles on the bike and running before we leave on Friday.
Tomorrow I plan to get back out on the bike for 3-4 hours hopefully with a short run off, plus another decent swim session later in the day.
Wednesday Diary –
Yesterday I got in my planned sessions. A 100k ride with Dad, this included the other tough climb on the Island, fermes. This climb has a long grind for a few km then the final climb is short and steep, very steep! We then worked hard together towards the end of the ride into Famara. Due to my Achilles being a little sore I did my run on the track off this bike in case I needed to stop. Ran 1 mile very very easy to clear legs then 10 x 400m at a comfortable 1:45min pace with 100m walk and a cool down to give me around 7k in total. Hr was low under 140 throughout.
I then got a 1500m-2k swim in the lagoon later in the day. First time I have worn my wetsuit for a few months, really enjoy the open water swimming,
Today ( weds), Becci’s camp had their last big set of the week. A long run of 24k split into 8km loops, with an aim to get quicker each split. I had hoped to join in this but decided that as my Achilles was still sore this morning that it is not worth the risk. Becci did well on her run capping off a solid week for her, I went to the pool and did a 4k swim. Also grabbed some time with Stefan Vuckovic on poolside who gave me some great advice on my swimming, I am also getting some time with him tomorrow to pick his brains about ironman training. This guy was a silver medallist at Sydney Olympics, 2nd 2009 Ironman Lanzarote running 2:46 off the bike! One of the top 10 Ironman Athletes in the world, the advice will be invaluable.
Also got some diagnosis on my Achilles from a lady doing a PHD on Achilles! Perfect. No issue, just a bit of RICE for a few days then build back.
So I have pretty much done my training. May get a swim in tomorrow but that will be it. Overall good volume, a little bit off my bike and run targets that I set due to not running or biking these last 1-2 days but,
17km swimming,
460km biking,
50km running
30 hrs of training
This is the most volume I have done in this space of time, really pleased and it will give me a great base to build from.
JW has loved it here, grown up loads, confident around the water and eaten loads! He and uncle H know everyone in La Santa.
Flying home to the wet and cold on Friday. Looking forward to building in the lessons learnt for my-self, Becci and the people in the club.
Friday 14 January 2011
Saturday morning.
Couple of days since last update.
Great weather here, why can’t the UK have this weather. I am sure the UK population would be a much happier, healthier nation if we did.
Anyway since Tuesday have got some good training in, all gone to plan.
Thurs I planned my long bike. Solo 4:45mins ride, taking in 2 big climbs on the island, Haria and Mirador. About 120km in total, good mental training to be out on my own for that long. Mirador, along with El Golfo is my favourite part of the island, stunning view over the island of La Graciosa.
Later did an easy 1500m recovery swim.
Becci started her marathon course today. I fit in a track set with dad, main set 3 x 1 miles at a comfortable pace with good warm up and cool downs. My knees took a long time to warm up and seemed a bit tight after the long bike on thurs! Iced the knees after the run set and they seem better. Then did my longest swim set so far of 3k. Have swum each day so far and the fluid feeling is coming back. Not doing hard efforts here just trying to bank some miles on all three disciplines.
Today Becci marathon course is lighter so I am getting out on the bike with dad for a long 5-7 hour bike on the ironman course.
JW spent quite a bit of time in the pool today, which was great. I had him kicking and getting confident in the Olympic pool then he was in the play pool with H. He is shattered!
Got 2 key runs planned over the next few days, one long run maybe with Dad then joining Becci Marathon camp for a 24km run set. Need to look after legs to get these sets in.
Energy levels high at the moment and recovering well from sessions, good sign of training within myself. Long way to go until IMW.
Thursday 13 January 2011
First Lanzarote Update
Weds morning now, setting to go out on a longer bike. update from yesterday..
Tues – our flight was at 7:50am which meant a 5am start. Flight was early so we landed at 11:40am and was in our room and unpacked by 1pm. Great weather and sat in pool bar for lunch.
Tues afternoon we looked around and showed JW both swim pools, run track, play park etc. Becci had an easy stretch out in the gym and I did a 2k swim to lossen off after travelling. Walked up into La Santa village to pick up my road bike which I have hired for the trip, a very nice Time bike. Plus grabbed some food shopping in the local supermarket as it is so much cheaper than the resort supermarket. Everyone very tired so we ate in the room and crashed out.
Weds, woke up to clear skies which remained all day, lovely weather.
Becci’s marathon camp starts on Friday so she is doing some light training till then, which today was an early morning 1 hr run. JW and Me joined in the morning stretch by poolside at 8am which was good fun, then after quick check on emails I headed out on my first ride. Decided to head over to El Golfo, a stunning part of the island. An ideal first ride with some long climbs over Timanfaya fire mountains, and with a slight detour this clocked up as 78km, 2 hrs 45 mins.
Afternoon was spent on the beach with JW and Bec. I then joined the Green Team 5:10pm 12km off-road run, steady average pace and felt good. After finishing I jumped into the pool for an easy 1500m swim set. An amazing feeling swimming as the sun set and finished the session in a floodlit pool….
Good day all round for everyone, JW watched the Guest show tonight and he is shattered!
Right knee niggling tonight, I think from the downhill of the run, have to keep an eye on this, but tomorrow I plan a longer ride and a swim so no running which will give me the chance to ice tomorrow evening.
Dad, and gang arrive back here tomorrow.
We all love it here, each time I come back I realise how great it is. Two major differences, no work and warm weather, and these two things make so much difference to training!!
Sunday 9 January 2011
Lost & Found!
Saturday. Both Adults and Kids run sessions were busy today, club sessions geared towards Hastings half marathon now as most will be doing a half around that time. Kids are coming on so much, each season the kids really grow up and their approach to training is maturing which is the most important thing.
SC and I decided to head over to the Sussex Marathon Route to get our long run in plus do some further recci on the course. We had planned a 90 mins section but due to a couple of wrong turns this ended up being 2hrs 35 mins and just over 18 miles, on a very hilly route!
Not ideal, but have taken lots from the run.
Reality check of what this IM event is about..Endurance, and also that my conditioning on the running is in a good place this far away from race day. SC super strong all weekend. Good to run on the marathon course to get a feel of what the event will feel like for the competitors.
Rest and icing of the knees as precaution sat evening, seemed to do the trick.
Sever chafing on my back from a certain top I wore, vital lesson!
Today early morning swim, did 5 x 200m as main set with the other SC! swim / pull / medley / swim / pull. better than last two swims this week.
Then out on bike at 9:30am. Bit icy in the lanes so we kept to main roads. Came across a car accident that had just happened, luckily everyone OK but could have been a lot worse.
Great group today, 5 of us, all doing IM Wales. Ended up doing 85km including some climbing up over beachy head. Clear blue skies, crisp day and good athletes! We all appreciated being out training on the bike again.
Plan to have a recovery day tomorrow, lots to do before heading to Becci parents tomorrow evening as we fly very early tues. Hopefully sneak in an easy run/ turbo and stretch but no biggy if I do nothing, got 10 days of training time in La Santa.
All super excited about Tues. JH super excited that he has his own seat on the plane for the first time!
Dad back yesterday for a few days then they fly back out to join us at La Santa.
Watching Robin Hood now, then off to bed. Pretty tired now.
Friday 7 January 2011
Friday Post
Felt much better today for the day off yesterday. Swam this morning, not very well. Even though I expect it to feel rough when I have not been in the water for 2 weeks it is always amazing how ugly it is for the first few swims. Still felt Tuesdays swim in my arms, but did a 2.6k set, with some paddle work and the custom fly at the end! ( everything around 1:28-1:30 p/100m)
After work did my run set on the treadmill. Felt really good. around 30 mins at 15km/h was easy and then put in a couple of 4 mins hill reps at 4%.
Longer Run planned for tomorrow after coaching. Swim + long bike planned for sunday, hopefully with some fellow club members, lets hope those plans come together!
Becci did her 15 mile run today, looking in good form! Her marathon pace has dropped to well under 8 min miling, bodes well.
After work did my run set on the treadmill. Felt really good. around 30 mins at 15km/h was easy and then put in a couple of 4 mins hill reps at 4%.
Longer Run planned for tomorrow after coaching. Swim + long bike planned for sunday, hopefully with some fellow club members, lets hope those plans come together!
Becci did her 15 mile run today, looking in good form! Her marathon pace has dropped to well under 8 min miling, bodes well.
Thursday 6 January 2011
Day Off Thursday
Had my day off training today and I needed it!
Wednesday - always a long day for me work wise, plus the weeks previous training caught up and after running club I was shattered and needed to sleep. Had a good solid week, and getting back in the pool was great. Also reminded me that if I expect to work, train and see my family I must get good rest and sleep! I know I need at least 8 hrs sleep to recover from the regular training and work. This will go nearer 9 hours when the training steps up.
Over Friday, Sat and Sunday should get a long run, long bike, 2 swims and a tempo run, having had the rest today I am looking forward to it.
Last night while standing in the wind and rain coaching I starting looking forward to flying to La Santa even more! Becci is excited about her marathon course and I think we have just about managed to sort out that we will both be able to get some decent training hours in plus have a great time as a family.
Only a few weeks until the Marathon training day we are hosting on January 30th. Putting the structure together for the day, including the presentation on heart rate, conditioning session for running and nutrition info. Have wanted to do a coaching day like this for a long time now, it will be great to wrap up all the info and advantages of heart rate training into a presentation for the athletes.
Good PT / coaching sessions today with 2 good athletes. One FTP wattage test and one Run hill session.
78.2kgs this morning.
Left Knee felt good today, seems it can take 2-3 days running on the bounce then need a rest.
Alan Bennett and Greg Cahill, both doing Ironman Wales from our club have blogs to record their journey. Having such a good club and community of athletes in the town is really exciting plus it makes training so much easier having a big network of athletes to train and mix with.
http://albennettimwales.blogspot.com/
http://theroadtoim2011.blogspot.com/?spref=fb
Wednesday - always a long day for me work wise, plus the weeks previous training caught up and after running club I was shattered and needed to sleep. Had a good solid week, and getting back in the pool was great. Also reminded me that if I expect to work, train and see my family I must get good rest and sleep! I know I need at least 8 hrs sleep to recover from the regular training and work. This will go nearer 9 hours when the training steps up.
Over Friday, Sat and Sunday should get a long run, long bike, 2 swims and a tempo run, having had the rest today I am looking forward to it.
Last night while standing in the wind and rain coaching I starting looking forward to flying to La Santa even more! Becci is excited about her marathon course and I think we have just about managed to sort out that we will both be able to get some decent training hours in plus have a great time as a family.
Only a few weeks until the Marathon training day we are hosting on January 30th. Putting the structure together for the day, including the presentation on heart rate, conditioning session for running and nutrition info. Have wanted to do a coaching day like this for a long time now, it will be great to wrap up all the info and advantages of heart rate training into a presentation for the athletes.
Good PT / coaching sessions today with 2 good athletes. One FTP wattage test and one Run hill session.
78.2kgs this morning.
Left Knee felt good today, seems it can take 2-3 days running on the bounce then need a rest.
Alan Bennett and Greg Cahill, both doing Ironman Wales from our club have blogs to record their journey. Having such a good club and community of athletes in the town is really exciting plus it makes training so much easier having a big network of athletes to train and mix with.
http://albennettimwales.blogspot.com/
http://theroadtoim2011.blogspot.com/?spref=fb
Tuesday 4 January 2011
Tuesday 4th
First day back to work after NY. Good to be back, sometimes forget how much is going on, but good team around it all now.
Enjoyed training today as it was the first swim session for 2 weeks since we broke up before Xmas. not a long one, 45 mins total, did just over 2k, inc 10 x 100m and some fly. It will take a few weeks to get the feel of the water back, but swimming each day in La Santa will sort that. Easy 45 mins spin on turbo this morning before work.
Couple of days of running ahead, plus longer swim early tomorrow.
Quite pleased legs are not sore from the hilly run, just bit fatigued from the past 3 days. Left knee specific point a bit bruised, have to keep an eye on this over the coming weeks and months.
Heard today the Ironman Wales bike course will be changing from prov course. might be slightly more hilly. Plans being made with other club members to get to the course later in the year to check it out.
Mr JWH birthday tomorrow!
Enjoyed training today as it was the first swim session for 2 weeks since we broke up before Xmas. not a long one, 45 mins total, did just over 2k, inc 10 x 100m and some fly. It will take a few weeks to get the feel of the water back, but swimming each day in La Santa will sort that. Easy 45 mins spin on turbo this morning before work.
Couple of days of running ahead, plus longer swim early tomorrow.
Quite pleased legs are not sore from the hilly run, just bit fatigued from the past 3 days. Left knee specific point a bit bruised, have to keep an eye on this over the coming weeks and months.
Heard today the Ironman Wales bike course will be changing from prov course. might be slightly more hilly. Plans being made with other club members to get to the course later in the year to check it out.
Mr JWH birthday tomorrow!
Monday 3 January 2011
Crowborough Hills
Final day of the Christmas and New year holidays which seems to have lasted forever this year with all the bank holidays.
Training wise today - steady hour on turbo this morning, could feel legs a little heavy from yesterdays ride. Lovin our new use for our conservatory, it is a combined toy room and turbo / treadmill room.
Already since Boxing day heart rates and effort level has dropped at IM wattage, always a must to get the heart rate settled at low intensities before pushing on.
Also got out for a steady 60 min run ( av 143hr) up at crowborough from Becci parents. Forgot how hilly it is up there! also started snowing again whilst running.
Back to work tomorrow, always enjoyed my work but massively excited about next year.
7 days until La Santa, so lots to do before i go.
Little J birthday Wednesday, wow that 3 yrs has gone quick!
Training wise today - steady hour on turbo this morning, could feel legs a little heavy from yesterdays ride. Lovin our new use for our conservatory, it is a combined toy room and turbo / treadmill room.
Already since Boxing day heart rates and effort level has dropped at IM wattage, always a must to get the heart rate settled at low intensities before pushing on.
Also got out for a steady 60 min run ( av 143hr) up at crowborough from Becci parents. Forgot how hilly it is up there! also started snowing again whilst running.
Back to work tomorrow, always enjoyed my work but massively excited about next year.
7 days until La Santa, so lots to do before i go.
Little J birthday Wednesday, wow that 3 yrs has gone quick!
Sunday 2 January 2011
2nd jan 2011
Now into 2011. Really excited about the coming year, I know it will bring new challenges in all areas of my life.
On the training side of things, I now start the long consistent build up to the ironman and hopefully to the best shape I have been in.
After using news years day to recover from the nye party today was the 1st session of the new year.
Pool still closed so headed out on the bike for almost 3hrs with Simon and Jon.
Due to the cold weather I have not been outside on the bike for about a month
Felt good for the 3hrs so at least the running and turbo work have maintained some conditioning.
Tomorrow I should be able to get on turbo plus a run out with Richard in crow borough. Back to work Tuesday, be nice to get back to normal routine, good diet etc.
Becci, Joshua and I fly to lanzarote on 11th jan.
Bought fuel belt and new swim trunks today.
Some sad news in the family with Steve passing away new years eve.
Weight yesterday 79kgs. 5-7kgs above race weight
On the training side of things, I now start the long consistent build up to the ironman and hopefully to the best shape I have been in.
After using news years day to recover from the nye party today was the 1st session of the new year.
Pool still closed so headed out on the bike for almost 3hrs with Simon and Jon.
Due to the cold weather I have not been outside on the bike for about a month
Felt good for the 3hrs so at least the running and turbo work have maintained some conditioning.
Tomorrow I should be able to get on turbo plus a run out with Richard in crow borough. Back to work Tuesday, be nice to get back to normal routine, good diet etc.
Becci, Joshua and I fly to lanzarote on 11th jan.
Bought fuel belt and new swim trunks today.
Some sad news in the family with Steve passing away new years eve.
Weight yesterday 79kgs. 5-7kgs above race weight
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