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.
Subscribe to:
Posts (Atom)