Sohoooo... this is the start of new things to come. I've decided that my training is a bit aimless and while I do everything (sort of) it's not targeted towards my season highlights. So, I have decided to enlist the help of Will Usher to give everything a bit more structure. Will has also introduced a few more competitions to my schedule and together we've decided to give the ETU sprint distance qualifier for next year a bash before getting me ready for my first Olympic Distance. And so it begins...
Monday, 21 March
Squad Swim, Wimbledon College
300 m mixed stroke warm-up (means every third length backstroke)
4 x 50 m stream lined kick
2 x (25 m drill (fists, polo, slomo, minimax), swim back) + 1 extra slomo + 1 extra minimax (down to 19 strokes)
2x 100m increase tempo every 25 m
8x 25 m open water float starts
2x 100m pack swim
Total distance: 1.6 km
Started to get a feel for the water again. But I swear I swallow half the pool on kick drills.
Tuesday, 22 March
Battersea Park, Track
This was my first track session in donkey's. I had initially said I did not want to return to the track because I keep comparing to the "good old times" when I was fast. Mind I was running 800 m back then. The session was great, apart from the track being totally overcrowded by Clapham Chasers who didn't pay much attention to other runners on the track. Suppose it's elbow time and I'd better get used to it. Didn't like the fact though that this big bloke kicked me on the knee (developed into a big painful bruise) when he tried to muscle his way out of being boxed in. Quads were destroyed after the session, could hardly walk up stairs. Lots of love from the tennis ball and stretching the following days.
4x1 mile (6.12, 6.09, 6.11, 6.10) off a rather long rest.
Garmin data
Wednesday, 23 March
Bike shed
I have cocked up. Initially thought might go in the evening around Richmond Park for this interval session, but then realised that I had long arranged a work dinner. So I went early in the morning. Figured, races start at 7 am, so why not... better get used to it. Then thought I might go early to Richmond Park because the weather was so nice, but then felt when quads when getting up and didn't want to run the risk of not making it back. So the bike shed it was.
30 min warm-up slowly increasing resistance, then 2x2 min on, 1 min easy (mixed it up and did one 2 min effort on a big gear and then one with increased cadence and 1 gear up), 10 min warm-down, quick 3 min jog round the block (literally)
Quads still massively complaining. More tennis ball and stretching fun.
Garmin HR data
Thursday, 24 March
Wimbledon Park intervals
This was meant to be a track session, but I couldn't face a track session. My quads were still in meltdown, I wasn't even sure if I'd be able to run. The weather was nice though and it was lovely out there. Advantage of early morning bike session is also that there's more recovery to this run session... hmm... cunny.
15 min warm-up jog, 25x200 m average 44 sec with 30 sec rest, jog home
Legs felt like lead and my running wasn't very fluid. However, I made it through the session and it all went fine for the first 20, the last 5 were a pure fight, but I made it maintaining the time. Was quite pleased. Interestingly, this session seemed to losen my quads up slightly.
Tennis ball and stretching.
Garmin data
Friday, 25 March
REST DAY - this was my only demand, a full rest day
Saturday, 26 March
Box Hill ride
This was meant to be a 3 hour bike ride, but including riding to Richmond Park and back it was nearly 4 hours. I had expected this to be hard work, but boy was I in for a shock to the system. Now I'm used to tagging along at about 13 mph... we were shooting off at 18/19 mph surpassing 20mph for the flats. I switched to the big chain ring at Kingston Bridge as the plan demanded, but this didn't make things easier. Most of the ride I was hanging on for dear life, but somehow I managed. Largely thanks to some kind people who hung back and brought me back to the group. Managed up Box Hill on the big ring too and the way back didn't seem too bad, until we hit those last bumps and my glutes decided to go on strike... I literally felt how they were working and squeezing the last drop of energy out they could find. When we got back to Richmond Park, I had a look at my speedo - 60 miles at 15.5 mph average. My second furthest ride EVER and most of it at what I would consider my race pace. The ride made me realise though, how much potential I've got being able to hang on to this excellent bunch of riders (though barely).
Surprisingly, after a stretch, hot shower and food and put into my compressing leglings, my legs were absolutely fine.
Garmin data - later cos Garmin is currently not uploading
Sunday, 27 March
Latimer Road Pool
First swim session of the new regime and it looks like at least double to what I'm used to swim. Well, I haven't swum much at all in the last year, so this would hurt... no aftermath from yesterday, quads and glutes still fine, no aches. Excited! The pool at Latimer Road is 30 m long, so had to make some adaptations.
540 m (18 lengths) warm up with every third length not front crawl
2x90 m (3 lengths) kick, 40 sec rest
2x90 m pull, 30 sec rest
4x60m (2 lengths) descending off 70 sec (well this was supposed to be descending, but in effect, despite me trying to increase stroke rate and kicking harder, I didn't go faster) - all came out in about 1.05
10x90 m (3 lengths) off 2.15 (it was supposed to be 1.38 min but got nowhere near, not even for 90). The first was about 1.38, but by the third I was up to 1.45 and from there it fluctuated between 1.45 and 1.50. I'm one slow swimmer at the moment. Towards the end, I started to have a better feel for the water and was pulling through better. Need to consolidate technique.
240 m (8 lengths) warm down, mix of FC, backstroke and breast stroke
Stretch and core work in the evening.
Comments:
Overall, the week was challenging but it made me realise that I can handle all this and that I've got a lot of potential to work with. It's not going to be easy, but I can do it.
Monday, 21 March 2011
Monday, 14 March 2011
Training week 14 March 2011
Bleh, it's been a while already... I've been ill most of last week. In the last moments of the experiment, Neovite has let me down. On the other hand, has it really? It took 2 weeks after the very stressful Scotland trip and a close encounter with hypothermia to actually get ill. It knocked me bad and I spent most of the week in bed.
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
So now, I'm back into training and have had to re-adjust my goal races and all after missing Clumber Park and also the MK 10 with the cold on Sunday. So here we go. Starting all over again:
Monday, 14 March 2011
Swim session, technique, 60 min
2x (100 m front crawl/ backstroke, 50 m side kick)
3x (50m stroke count, 50 m fists, 50m stroke count-1, 50m race pace (1500) with stroke count-1), 10 sec rest (started on 43, ended on 43)
6x25 open water sprint (different start tasks, total carnage, loved it)
200m pack swim
Total distance: 1.25 km
Friday, 18 March
This was the start of the training week-end at Sandy Balls (and yes, this is a place) in the New Forest. We started off with a wee recce run, which I struggled with. The first run in 2 weeks was a bit of a shock to the system. But I held on and slowly towards the end, my body started relax into running again. It's beautiful out there and I really like it, but no one told me it was THIS hilly. To top it all off, I forgot to save my data and the second run is missing its warm-up because it's stored as the warm-down for this one... sigh... out of practice, clearly.
Garmin data
Saturday, 19 March, morning
Decided that it wasn't smart to do an interval session and instead opted to just go for a long-ish run to ease myself further into running. After a freezing cold start, it turned into a lovely day and morning. Sunny and just a proper spring day.
Garmin data
Saturday, 19 March, afternoon
We went for a wee MTB ride with the girls. This was thought to be 20 miles and quite a bit off-road but it was all change. We got lost a bit and then were short on time, so we opted for a different route and it wasn't off-road at all, really. But it was a lovely ride in the sun and just great to explore the area a bit.
Garmin data
Sunday, 20 March
Initially we thought we'd ride almost to the coast and all in all cover about 40 miles. But again it was all change because, again, we got lost... the description wasn't terribly clear so we ended up riding just as we thought and eventually following way markers to towns that sounded familiar and would point us back into the direction of Sandy Balls. We made it back safely after 2.5 hours and it was lovely again. I'm looking forward to the Sportive I'm doing in a couple of weeks down here.
Garmin data
Sunday, 6 February 2011
Training week starting Sun, 06 February 2011
Who would've thought that this week would be what it turned out to be: a massive blow to my psyche. The R word got thrown around at work which got me quite worried and a little panicked and then to top it off some man trouble. Mentally I wasn't in much of a state to do anything this week and it showed, although some of the outcomes, especially the Surrey League race were a surprise in the end and cheered me up.
12 February 2011
This was the last Surrey Women's XC League race of the season. The course was rather muddy, quite hilly and the combination made it horrible... a variety of under foot conditions with rocky paths made show choice a little tricky as well, but it all was down to spikes in the end because the muddy parts were really outweighing it. There were also a few jumps over a ditch and a few logs and some technical sections with roots etc. So all in all a very good course, but tough. It didn't help that I had been ceilidh dancing the night before and was still extremely dehydrated and I still wasn't quite in it mentally. I decided to just run through and after the first lap got my act somewhat together, though by then all was decided. The only thing that worked well in this race were the downhills, for once I passed people on the downhills which is a surprise.
A positive surprise came later when I looked at the overall results. I came 64th overall which is ok (out of 293), but within the league I placed 50th. 4 places better than last time and it also means I've achieved my goal of coming in the top 50. So not all is bad.
Results are here
Garmin data is here
10 February 2011
Still not there and on top forgot my watch... so no Garmin data either. Did the normal run to Northcote road and decided to just tempo run the hills and keep going over them. Don't know the time but it was good work. All in all should be about 13 km.
8 February 2011
This was the day when disaster started knocking. Went to training but was mentally not there, so decided to just have a run around to get some air in. Ended up doing a few longer reps along the river bank and along the park, nothing great but I was out.
Garmin data
06 February 2011
MABAC today. This was going to be interesting as it was running back to back days and also after the 10 miler. Wasn't quite sure, how my body would deal with this, considering that after the Surrey league I was absolutely shattered. But it went well, I felt strong even though when I set out in the morning, my legs felt rather achey and not happy. The race was great though. Came 19th overall and 3rd woman. Very pleased.
Link to Garmin data (race)
12 February 2011
This was the last Surrey Women's XC League race of the season. The course was rather muddy, quite hilly and the combination made it horrible... a variety of under foot conditions with rocky paths made show choice a little tricky as well, but it all was down to spikes in the end because the muddy parts were really outweighing it. There were also a few jumps over a ditch and a few logs and some technical sections with roots etc. So all in all a very good course, but tough. It didn't help that I had been ceilidh dancing the night before and was still extremely dehydrated and I still wasn't quite in it mentally. I decided to just run through and after the first lap got my act somewhat together, though by then all was decided. The only thing that worked well in this race were the downhills, for once I passed people on the downhills which is a surprise.
A positive surprise came later when I looked at the overall results. I came 64th overall which is ok (out of 293), but within the league I placed 50th. 4 places better than last time and it also means I've achieved my goal of coming in the top 50. So not all is bad.
Results are here
Garmin data is here
10 February 2011
Still not there and on top forgot my watch... so no Garmin data either. Did the normal run to Northcote road and decided to just tempo run the hills and keep going over them. Don't know the time but it was good work. All in all should be about 13 km.
8 February 2011
This was the day when disaster started knocking. Went to training but was mentally not there, so decided to just have a run around to get some air in. Ended up doing a few longer reps along the river bank and along the park, nothing great but I was out.
Garmin data
06 February 2011
MABAC today. This was going to be interesting as it was running back to back days and also after the 10 miler. Wasn't quite sure, how my body would deal with this, considering that after the Surrey league I was absolutely shattered. But it went well, I felt strong even though when I set out in the morning, my legs felt rather achey and not happy. The race was great though. Came 19th overall and 3rd woman. Very pleased.
Link to Garmin data (race)
Wednesday, 2 February 2011
Training week starting Sun, 30 January 2011
Focus is still on the run, but will go out on bike more, though scheduled 4 runs this week, should be interesting.
05 February 2011
Was a bit on a bender last night watching the rugby with some friends = massive hangover. Had promised to go out with a friend, so got myself out there for half 9. First half of run I was really struggling and sweating like a pig, detox pure. Second half was much better, but over all quite a slow run. HRM way off the radar, so data unusable. Need to contact Garmin, cos this isn't normal.
Link to Garmin data
03 February 2011
The usual hill session at Northcote road, though felt like I was working really hard and pushing it quite a bit up the hills. Time wise in the end though, no difference to last week. But feeling and apparently looking good.
Link to Garmin data
01 February 2011
Battersea Park session. Took it out steady on the 1k reps and just absolutely kicked the last 300 on the last rep. Loved it, loved it, loved it! Almost felt like the good old times there, fighting spirit is coming back... me like! Add a 2km warm-up to this.
Link to Garmin data for main session
05 February 2011
Was a bit on a bender last night watching the rugby with some friends = massive hangover. Had promised to go out with a friend, so got myself out there for half 9. First half of run I was really struggling and sweating like a pig, detox pure. Second half was much better, but over all quite a slow run. HRM way off the radar, so data unusable. Need to contact Garmin, cos this isn't normal.
Link to Garmin data
03 February 2011
The usual hill session at Northcote road, though felt like I was working really hard and pushing it quite a bit up the hills. Time wise in the end though, no difference to last week. But feeling and apparently looking good.
Link to Garmin data
01 February 2011
Battersea Park session. Took it out steady on the 1k reps and just absolutely kicked the last 300 on the last rep. Loved it, loved it, loved it! Almost felt like the good old times there, fighting spirit is coming back... me like! Add a 2km warm-up to this.
Link to Garmin data for main session
Sunday, 23 January 2011
Training week starting Sun, 23 January 2011
29 January 2011
Thought I had the erratic HR problem solved, but changing sports bras and using one that has loops for the HR only partially solved the problem. Still had a spike after about an hour, where it all of a sudden jumped to 220. Not sure, will monitor. Was a good run though.
Link to Garmin data
27 January 2011
Skipped Tuesday due to work commitments, but I think it was time for an easy week anyways. So back to the grind now... normal hill session, pushed the hills (in preparation for "vertical" hill at Alton Towers) and kept pace slightly higher than I would normally on a recovery.
Link to Garmin data
23 January 2011
Rather easy bike ride around Richmond Park. Though I've never been out in sub 10C. Hence I was wrapped up like the Michelin Man... and I was right to do so. Ride was blithed by punctures and all sorts, so lots of stops... never really got going and the average pace was rather slow.
Link to Garmin data
Thought I had the erratic HR problem solved, but changing sports bras and using one that has loops for the HR only partially solved the problem. Still had a spike after about an hour, where it all of a sudden jumped to 220. Not sure, will monitor. Was a good run though.
Link to Garmin data
27 January 2011
Skipped Tuesday due to work commitments, but I think it was time for an easy week anyways. So back to the grind now... normal hill session, pushed the hills (in preparation for "vertical" hill at Alton Towers) and kept pace slightly higher than I would normally on a recovery.
Link to Garmin data
23 January 2011
Rather easy bike ride around Richmond Park. Though I've never been out in sub 10C. Hence I was wrapped up like the Michelin Man... and I was right to do so. Ride was blithed by punctures and all sorts, so lots of stops... never really got going and the average pace was rather slow.
Link to Garmin data
Saturday, 22 January 2011
Training diary up-date to 22 January 2011
22 January 2011
Richmond Park Run
20 January 2011
Hills at Northcote Road
18 January 2011
Battersea Park Reps
15 January 2011
Surrey XC Women's League, Ham
Warm-up - Race - Warm-down
13 January 2011
Hills at Northcote Road
11 January 2011
Battersea Park Reps
9 January 2011
MABAC Windsor Park
8 January 2011
Surrey XC Championships, Lloyd Park, Croydon
Warm-up - Race - Warm-down
6 January 2011
Hill training Northcote Road
5 January 2011
Short evening run - tried out new toy, so exciting!
Richmond Park Run
20 January 2011
Hills at Northcote Road
18 January 2011
Battersea Park Reps
15 January 2011
Surrey XC Women's League, Ham
Warm-up - Race - Warm-down
13 January 2011
Hills at Northcote Road
11 January 2011
Battersea Park Reps
9 January 2011
MABAC Windsor Park
8 January 2011
Surrey XC Championships, Lloyd Park, Croydon
Warm-up - Race - Warm-down
6 January 2011
Hill training Northcote Road
5 January 2011
Short evening run - tried out new toy, so exciting!
Friday, 21 January 2011
Catch up
It's been some time and lots has happened.
Over Christmas I've been mainly doing long stuff. I.e. 80-120 min which included things like swims, Nordic Walking in the snow and a few jogs. My knee was a problem and has only slowly cleared up. I think I've narrowed that problem down now to the combination of new trainers with new orthotics. So now I'm trying to break in the new orthotics somehow but do my trianing sessions with the old orthotics and the new trainers. That seems to work and I'm painfree.
I've had some Cross Country races over the last couple of weeks and they've been amazing! I can't believe how much I've come on in running. However, on the downside, I have pulled out of the Duathlon Championships. I don't see much of a point since I haven't been much on a bike and the knee and achilles (which I aggravated wearing spikes in the XC). So have changed the season races for now:
Cancelled the Duathlon
Signed up for the Milton Keynes 10k to see where I'm standing
Going to do the National XC Championships at Alton Towers
Going to do a Reliability Ride at the beginning of February
My family have also been very nice to me for Christmas and got me a Garmin 310XT. I've had it a couple of weeks now and I can't understand how I could live without one... The data are amazing. Will provide links to the training log instead of writing it all up, because the Garmin Connect software has it all there including a comment box. The one thing that is a bit naff is that I can only provide links to specific sessions and not my complete training diary.
Over Christmas I've been mainly doing long stuff. I.e. 80-120 min which included things like swims, Nordic Walking in the snow and a few jogs. My knee was a problem and has only slowly cleared up. I think I've narrowed that problem down now to the combination of new trainers with new orthotics. So now I'm trying to break in the new orthotics somehow but do my trianing sessions with the old orthotics and the new trainers. That seems to work and I'm painfree.
I've had some Cross Country races over the last couple of weeks and they've been amazing! I can't believe how much I've come on in running. However, on the downside, I have pulled out of the Duathlon Championships. I don't see much of a point since I haven't been much on a bike and the knee and achilles (which I aggravated wearing spikes in the XC). So have changed the season races for now:
Cancelled the Duathlon
Signed up for the Milton Keynes 10k to see where I'm standing
Going to do the National XC Championships at Alton Towers
Going to do a Reliability Ride at the beginning of February
My family have also been very nice to me for Christmas and got me a Garmin 310XT. I've had it a couple of weeks now and I can't understand how I could live without one... The data are amazing. Will provide links to the training log instead of writing it all up, because the Garmin Connect software has it all there including a comment box. The one thing that is a bit naff is that I can only provide links to specific sessions and not my complete training diary.
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