So I'm trying to figure out how to get to the BIG race most effectively. Initially, I thought I'd go up on the Thursday, have a nice relaxed Friday and the big'un on Saturday. But taking the train is not really an option, because of simply the question: How am I going to get to the race?! So the considerations quickly shifted towards a rental car...
So car rental from Thursday to Sunday, that puts me back a good £100. Quick browse through the hotels... a nice decent B&B close enough to the race course... £30. For a minimum of 2 nights, do the math, £60. Phew! So going up there alone is going to set me back another £200...
So now I've decided that it's gonna be a drive up on the Friday, early enough to have a cycle round the course if possible. Have 1 night at the B&B and drive straight back after the race... well maybe have a rather large pile of pasta somewhere. Costs halved. Maybe I can find someone who wants to go with me, and thus halve the cost of the rental car or something... More planning required.
There's also the small issue of doing the prep races in January and February. Need a rental car for that as well... *sigh* More planning. Considering joining a scheme like StreetCar. Most definitely need access to a car.
Thursday, 25 November 2010
Tuesday, 23 November 2010
Training week, Sun 21 Nov to Sat 27 Nov
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Monday, 22 November 2010
Only got a wee swim in - 20 min. But at least I was in the pool and ploughed lengths. Followed this up with a 1 hour Salsa class. Entertaining and not too stressful. Tummy still hurts though. Am I really that unfit in the core department?!
Tuesday, 23 November 2010
Interval session at Stirling High School, run on grass
15 min warm-up jog
Stretch, drills, strides
3x 3 min, 1 min jog, 3 min set break
3x 2 min, 1 min jog, 3 min set break
3x 1 min, 1 min jog
18 min warm-down jog
Covered about 4.5 miles in the session, plus the warm-up and warm-down, all in all probably around 9 miles.
My HRM had a bit of hear attack half way through the session, showing my heart rate at 220 bpm. By the end of the warm-down, my heart was continuously beating at 230 - so clearly a bit of a mess in he HR department. :-(
It was starting to freeze over. The runs on the grass were actually ace, loved the crunch underfoot. Tummy still aches, blimey!
Wednesday, 24 November 2010
Swim session at Stirling Uni Pool
200 m easy warm-up with a few lengths back crawl
8x 50 m (25m drill (side kick, scull, doggy paddle, fists), 25 m swim)
6x25 m @ 40 sec (25m around 23 sec)
3x
(2x50 m, 1x 100m) rest 20 sec, set break complete the full min (40 sec)
50s in 48-50 sec, 100s in 1:47 min
300m easy warm down with tumble turns and a few lengths back stroke
Don't know where the 2k session came from, but I enjoyed it. I swear the Stirling pool is so much faster than other pools...
Thursday, 25 November 2010
Spinning Session at the Peak, Stirling
60 min spinning session. This was a lot of high cadence work 100 to 130 RPM, which was excellent, but also lots of standing up with not so high resistance, but constantly increasing RPM. Enjoyed this a lot and the HRM was probably more where I need to be working at.
Avg HRM 144, Max HRM 168
Friday, 26 November 2010
Long run around Gartmorn Dam, Sauchie
73 min OwnZone run, about 8 miles
Avg HR 147 MaxHR 159
Was a lovely run. It was freezing cold, but it was just awesome in the sun and all. Just really enjoyable. :-)
Saturday, 27 November 2010
Was a day off... Harry Potter at the movies, food at the farm shop, a bit relaxing and then an evening of Salsa dancing.
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Monday, 22 November 2010
Only got a wee swim in - 20 min. But at least I was in the pool and ploughed lengths. Followed this up with a 1 hour Salsa class. Entertaining and not too stressful. Tummy still hurts though. Am I really that unfit in the core department?!
Tuesday, 23 November 2010
Interval session at Stirling High School, run on grass
15 min warm-up jog
Stretch, drills, strides
3x 3 min, 1 min jog, 3 min set break
3x 2 min, 1 min jog, 3 min set break
3x 1 min, 1 min jog
18 min warm-down jog
Covered about 4.5 miles in the session, plus the warm-up and warm-down, all in all probably around 9 miles.
My HRM had a bit of hear attack half way through the session, showing my heart rate at 220 bpm. By the end of the warm-down, my heart was continuously beating at 230 - so clearly a bit of a mess in he HR department. :-(
It was starting to freeze over. The runs on the grass were actually ace, loved the crunch underfoot. Tummy still aches, blimey!
Wednesday, 24 November 2010
Swim session at Stirling Uni Pool
200 m easy warm-up with a few lengths back crawl
8x 50 m (25m drill (side kick, scull, doggy paddle, fists), 25 m swim)
6x25 m @ 40 sec (25m around 23 sec)
3x
(2x50 m, 1x 100m) rest 20 sec, set break complete the full min (40 sec)
50s in 48-50 sec, 100s in 1:47 min
300m easy warm down with tumble turns and a few lengths back stroke
Don't know where the 2k session came from, but I enjoyed it. I swear the Stirling pool is so much faster than other pools...
Thursday, 25 November 2010
Spinning Session at the Peak, Stirling
60 min spinning session. This was a lot of high cadence work 100 to 130 RPM, which was excellent, but also lots of standing up with not so high resistance, but constantly increasing RPM. Enjoyed this a lot and the HRM was probably more where I need to be working at.
Avg HRM 144, Max HRM 168
Friday, 26 November 2010
Long run around Gartmorn Dam, Sauchie
73 min OwnZone run, about 8 miles
Avg HR 147 MaxHR 159
Was a lovely run. It was freezing cold, but it was just awesome in the sun and all. Just really enjoyable. :-)
Saturday, 27 November 2010
Was a day off... Harry Potter at the movies, food at the farm shop, a bit relaxing and then an evening of Salsa dancing.
Saturday, 20 November 2010
Training week Sun, 14/11 - Sat, 20/11/2010
Sunday, 14 November 2010
Travelled to Stirling.
Monday, 15 November 2010
45 min Aqua-Jog class. (12.30 pm)
This was good fun. Exertion level was not so high, because I didn't quite expect what it would be like. Enjoyed it.
Tueday, 16 November 2010
Track session at Stirling Uni (2 pm)
12 min warm-up jog, drills and strides
2x8x200 m with 100 m walk break (ca. 1.15 min)
Set 1: 38.0 - 38.9 - 36.8 - 39.4 - 39.0 - 39.0 - 40.2 - 39.3 -- Set break: 5 min
Set 2: 39.3 - 39.5 - 39.9 - 41.3 - 37.5 - 40.1 - 40.3 - 37.8
18 min warm-down jog
HR Avg 157, HR Max: 173
Wednesday, 17 November 2010
Spinning session at the Peak, Stirling (8 pm)
Enjoyed this very much, it gets dark and the disco lights go on. The bikes pick up the HR monitor so could work within HR ranges (somewhat).
60 min session, with a wee warm-up, session offered different elements of strength and speed (tried to keep HR below 170). Easy stretch at the end.
HR Avg. 143, HR Max 176
Thursday, 18 November 2010
Training course in Edinburgh and attended talk in the evening
Friday, 19 November 2010
Training course in Edinburgh.
Saturday, 20 November 2010
Scottish Universities XC Championships, Stirling University
Length about 6km, 28.30 min (12 pm)
The course was in reasonable shape, although there were a few waterholes on the course. Only ran with trainers because can't wear spikes due to orthotics. Start is on the golf course, looping around on reasonably short grass, then down a short drop to the loch, onto the field next to the food factory with a short loop on the grass area there. The uphill was slightly slippery and muddy, along the top and then down the hill again, tough not as muddy, loop around the food factory, up a hill through long grass, down the other side, up hill on a gravel path along the playing pitches, short dip into the woods, the return onto the golf course with an uphill in long grass with mud holes. First lap turned left to do the course again, finish line went further up hill for another 150 yards.
I was very motivated for this race. I love the course, it's tough but runnable and the strongest runner will win. I was quite relaxed an happy looking at it and really enjoyed run. It turned out to be quite quick-ish, considering the hills and lack of spikes. It's also a bit of nostalgia and melancholy, my first big race for Stirling Uni was on this course, and this was my last one. The circle closes.
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Travelled to Stirling.
Monday, 15 November 2010
45 min Aqua-Jog class. (12.30 pm)
This was good fun. Exertion level was not so high, because I didn't quite expect what it would be like. Enjoyed it.
Tueday, 16 November 2010
Track session at Stirling Uni (2 pm)
12 min warm-up jog, drills and strides
2x8x200 m with 100 m walk break (ca. 1.15 min)
Set 1: 38.0 - 38.9 - 36.8 - 39.4 - 39.0 - 39.0 - 40.2 - 39.3 -- Set break: 5 min
Set 2: 39.3 - 39.5 - 39.9 - 41.3 - 37.5 - 40.1 - 40.3 - 37.8
18 min warm-down jog
HR Avg 157, HR Max: 173
Wednesday, 17 November 2010
Spinning session at the Peak, Stirling (8 pm)
Enjoyed this very much, it gets dark and the disco lights go on. The bikes pick up the HR monitor so could work within HR ranges (somewhat).
60 min session, with a wee warm-up, session offered different elements of strength and speed (tried to keep HR below 170). Easy stretch at the end.
HR Avg. 143, HR Max 176
Thursday, 18 November 2010
Training course in Edinburgh and attended talk in the evening
Friday, 19 November 2010
Training course in Edinburgh.
Saturday, 20 November 2010
Scottish Universities XC Championships, Stirling University
Length about 6km, 28.30 min (12 pm)
The course was in reasonable shape, although there were a few waterholes on the course. Only ran with trainers because can't wear spikes due to orthotics. Start is on the golf course, looping around on reasonably short grass, then down a short drop to the loch, onto the field next to the food factory with a short loop on the grass area there. The uphill was slightly slippery and muddy, along the top and then down the hill again, tough not as muddy, loop around the food factory, up a hill through long grass, down the other side, up hill on a gravel path along the playing pitches, short dip into the woods, the return onto the golf course with an uphill in long grass with mud holes. First lap turned left to do the course again, finish line went further up hill for another 150 yards.
I was very motivated for this race. I love the course, it's tough but runnable and the strongest runner will win. I was quite relaxed an happy looking at it and really enjoyed run. It turned out to be quite quick-ish, considering the hills and lack of spikes. It's also a bit of nostalgia and melancholy, my first big race for Stirling Uni was on this course, and this was my last one. The circle closes.
Sunday, 21 November 2010
Core session - I pretty soon after developed a slight muscle ache in my upper tummy muscles... uh?!
Sunday, 7 November 2010
Training week Sun, 07/11 - Sun, 14/11/2010
Sunday, 07 November 2010
28:38 min jog - 5.45 km
Avg HR 147 - Max HR 163
This was an easy jog. My left calf is rock solid though it loosened up a little bit while on the run. This was just a quick one to get out and get started after a week of feeling rubbish.
Monday, 08 November 2010
Swim session - 60 min, Total distance: 2.1 km
Warm-up: 200 m choice stroke, 2x 25m kicking on the left, swim back, 2x 25m kicking right, swim back
Prep set: 2x50m 15m scull, 10m swim, swim back, 2x 3x25m increase pace every 10 strokes
Main set: 3x (100 m breathe right, 100m breathe left, 100m breathe 2-3-2-3, 100m 25m pulled toes, 25 m pointy toes, 100m 25m fists, 25 m swim), 10 sec between 100m, 1 min between sets.
Tuesday, 09 November 2010
30 min core circuit
2 sets of forward plank, side plank, hamstring lifts, supermans, doggys, push-ups, bugs, triceps dips, jump squats, reverse butterflys, reverse rows, triceps lifts (small weights) - 40 sec on, 20 sec off
I'm struggling with my shoulder, think a nerve is trapped in my upper back. Also upper left calf is rock solid, think the duathlon did me in completely. So am getting two tennis ball massages in a day. Painful, but it's slowly releasing.
Wednesday, 10 November 2010
Considering my calf still felt tight, though it's getting better, I thought I little brick session wouldn't do much harm. It was mainly to test the suitability of the bike storage as a venue for turbo training during the winter... and yes, it works out perfectly.
45 min Turbo session: 10 min easy warm-up, then following the music cadence wise, build up per song. 1 song easy spin, 1 song 2 gears up maintaining cadence, 1 song increased cadence at higher gear. Twice through, 10 min easy spinning (AvgHR 141, MaxHR 161)
then off for a quick run: 13:05 min (AvgHR 163, MaxHR 170): 2.8 km
run felt quick, however, looking at distance and time it only averages about 4:39 min/km
Main point is though that legs felt really good off the bike.
Friday, 12 November 2010
This was supposed to be a longish run, but it got a bit longer than anticipated.
76 min run over Wimbledon Common in OwnZone. HR Avg 149, HR Max 171 (end of run after strides)
Saturday, 13 November 2010
Surrey Women's League XC at Denbie's Vineyard, Dorking
Estimated Distance 3.5 miles, 26.53 min, 92 place
The course started out up hill for the first part of the short lap, constantly slowly climbing. Then sharp grassy downhill and a short flat section on a gravel path, before starting the loop again. It then turned off, down a deep dip, before climbing in stages on a gravel path back up the vineyard. A long grassy down hill lead back to the short lap, which finished off the race, with a 100 yards uphill finish. This was better than expected. However, the long run the day before showed after a bout 1 mile (at this point is was probably 70th) and my lack of hill training showed.
28:38 min jog - 5.45 km
Avg HR 147 - Max HR 163
This was an easy jog. My left calf is rock solid though it loosened up a little bit while on the run. This was just a quick one to get out and get started after a week of feeling rubbish.
Monday, 08 November 2010
Swim session - 60 min, Total distance: 2.1 km
Warm-up: 200 m choice stroke, 2x 25m kicking on the left, swim back, 2x 25m kicking right, swim back
Prep set: 2x50m 15m scull, 10m swim, swim back, 2x 3x25m increase pace every 10 strokes
Main set: 3x (100 m breathe right, 100m breathe left, 100m breathe 2-3-2-3, 100m 25m pulled toes, 25 m pointy toes, 100m 25m fists, 25 m swim), 10 sec between 100m, 1 min between sets.
Tuesday, 09 November 2010
30 min core circuit
2 sets of forward plank, side plank, hamstring lifts, supermans, doggys, push-ups, bugs, triceps dips, jump squats, reverse butterflys, reverse rows, triceps lifts (small weights) - 40 sec on, 20 sec off
I'm struggling with my shoulder, think a nerve is trapped in my upper back. Also upper left calf is rock solid, think the duathlon did me in completely. So am getting two tennis ball massages in a day. Painful, but it's slowly releasing.
Wednesday, 10 November 2010
Considering my calf still felt tight, though it's getting better, I thought I little brick session wouldn't do much harm. It was mainly to test the suitability of the bike storage as a venue for turbo training during the winter... and yes, it works out perfectly.
45 min Turbo session: 10 min easy warm-up, then following the music cadence wise, build up per song. 1 song easy spin, 1 song 2 gears up maintaining cadence, 1 song increased cadence at higher gear. Twice through, 10 min easy spinning (AvgHR 141, MaxHR 161)
then off for a quick run: 13:05 min (AvgHR 163, MaxHR 170): 2.8 km
run felt quick, however, looking at distance and time it only averages about 4:39 min/km
Main point is though that legs felt really good off the bike.
Friday, 12 November 2010
This was supposed to be a longish run, but it got a bit longer than anticipated.
76 min run over Wimbledon Common in OwnZone. HR Avg 149, HR Max 171 (end of run after strides)
Saturday, 13 November 2010
Surrey Women's League XC at Denbie's Vineyard, Dorking
Estimated Distance 3.5 miles, 26.53 min, 92 place
The course started out up hill for the first part of the short lap, constantly slowly climbing. Then sharp grassy downhill and a short flat section on a gravel path, before starting the loop again. It then turned off, down a deep dip, before climbing in stages on a gravel path back up the vineyard. A long grassy down hill lead back to the short lap, which finished off the race, with a 100 yards uphill finish. This was better than expected. However, the long run the day before showed after a bout 1 mile (at this point is was probably 70th) and my lack of hill training showed.
And so it begins
I work best with deadlines. With competitions, the deadline is race day. Simples! So today, I've entered my target race. The Clumber Park Classic Duathlon has been picked by the BTF as the age group qualifier for the European and World Duathlon Championships and doubles up as the National Age Group Championships. So it's going to be a nice start to the season with the most important race being the first one... nice plan. But hey, why shy away from the big ones. No point! If you want to mix it, you've got to go for it.
I'm still trying to figure out how to approach this best. One thing I know for certain, is that I'll draw on experiences from my "previous life" as a semi-pro runner. Alcohol gets cut to a minimum (i.e. an occasional glass of wine), the junk food gets canned (although anything labelled "diet" isn't going to enter my fridge. Food is fuel, I don't need to lose weight), I'll get religious about my core strength exercises and put the miles in. However, what I won't do is become a social recluse. Monk like existence is for Olympians and Pros, I'm way past that.
There are 3 mantras, that will accompany me:
I'm still trying to figure out how to approach this best. One thing I know for certain, is that I'll draw on experiences from my "previous life" as a semi-pro runner. Alcohol gets cut to a minimum (i.e. an occasional glass of wine), the junk food gets canned (although anything labelled "diet" isn't going to enter my fridge. Food is fuel, I don't need to lose weight), I'll get religious about my core strength exercises and put the miles in. However, what I won't do is become a social recluse. Monk like existence is for Olympians and Pros, I'm way past that.
There are 3 mantras, that will accompany me:
- The road to success has many tempting parking places.
- Ever heard of Alexander the Pretty Good?
- Success is failing repeatedly without ever losing enthusiasm.
So, here we go... let it begin!
Saturday, 6 November 2010
The Baseline
In order to measure progress, you have to establish a baseline. The duathlon I'm aiming for is a classic distance:
10km run - 40km bike - 5km run
I figure that in order to qualify, I need to run the 10km as close as possible to 40 min, cycle the 40 km in about 1:20 hrs and finish off with about a 21 min 5 km run, giving me a finish time of 2:21 hrs. Giving that the winner at the Worlds usually turns in a time of 2:10 hrs to 2:15 hrs, depending on whether it's hilly or flat, it puts me way off that time, but should put me in with a good shot at qualifying.
Currently, times don't look so rosy. Based on a recent 10km race and a shorter duathlon, I'm currently able to
So this is what I'm working towards:
10km run - 40km bike - 5km run
I figure that in order to qualify, I need to run the 10km as close as possible to 40 min, cycle the 40 km in about 1:20 hrs and finish off with about a 21 min 5 km run, giving me a finish time of 2:21 hrs. Giving that the winner at the Worlds usually turns in a time of 2:10 hrs to 2:15 hrs, depending on whether it's hilly or flat, it puts me way off that time, but should put me in with a good shot at qualifying.
Currently, times don't look so rosy. Based on a recent 10km race and a shorter duathlon, I'm currently able to
- run 10km in 43 min
- cycle 20km with an average speed of 32 km/h.
So this is what I'm working towards:
- sub-40 min 10k time by February 2011
- building bike fitness over the winter to maintain an average speed of 20 mph (= 33 km/h) over 40km
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