Posts Tagged ‘training’

thetrilife Masters Programme – Month 2

20
May

It’s been a more intense four weeks and my goal has been to stick firmly to the plan and focus on running cadence, bike cadence (rather than pushing gears) and anything and everything to do with swimming.

SWIMMING: Drills this month have focussed on hand placement. I feel fairly confident that I’m not too far off here. And remember I chickened out of finding ‘gears’ last month? Well, I really REALLY tried this time. Of course, finding 6 gears to swim 6 x 75m progressive meant that I was close to swimming backwards for the first one – but try I did and I did my best. Interestingly, my ‘progression’ in terms of stroke rate was always the same. For 5 of the 6 I simply upped my stroke rate, but for the final one I dropped stroke rate in favour of power. So did this mean my final 75m was the fastest – as it should have been? I DON’T KNOW!!! Lol Since I didn’t pause to press the ‘interval’ button every 75m my watch didn’t record them. Note to self: I need to play around with this a bit and find out!!

BIKE: A couple of these sessions I substituted with a SPIN or RPM session and simply add on the isolated leg sections (usually beforehand). Although I’m good at pushing myself on my own and I do complete every set, I still work harder in a class and get a good mix of climbing and sprinting so I think it’s working well. The longer rides have been fine. I’ve been lucky with the weather because I’m a wimp if it’s raining or cold. I’ve really focussed hard on maintaining cadence and am learning that if I focus on that then my speed creeps up gradually to that magical 14.5 mph whereas if I keep pushing bigger gears my pace fluctuates wildly and in the end I get tired quickly and my final average speed is slower!! It’s hard to get my head around this but I’m going to 100% trust the plan!

RUN: Not getting any faster. In fact, I think I’m still getting slower – but still focussing on cadence and I’ll stick with it. Have to admit, I still do do DO enjoy my running – whatever the pace 

OFF-PLAN ROUND-UP: I juggled a couple of weeks and threw in TWO sprint triathlons this month – Steyning Tri and Uckfield Tri. Both were pool swims – not very fast but steady. Both times I was pleased with the bike – at least reaching the minimum mph I was looking for – and I was chuffed to bits with the runs – both times averaging under 10 min miles. Yes, they were short distances but all boxes ticked and good chance to kick in the competitive spirit and get a great workout.

Finally – my test results this month compared to last month:

Month 1 Swim – 300s: Avg. 6:55 mins/13 spl – and 2.18/100m
Month 2 Swim – 300s: Avg. 6:37 mins/13 spl – and 2.12/100m

RUN TEST: Month 1 – Avg HR over 20 mins @ 90 rpm: 129 bpm/Avg 10.53/mile
Month 2 – Avg HR over 20 mins @ 90 rpm: 135 bpm/Avg 10.41/mile – a little further, a little faster; weather a lot warmer

Tags: , ,

Let the Adventure begin …

08
Jun

8 p.m. on June 8th and I’m sitting in the First Class (yes – gift from my amazing husband!!) lounge at Heathrow with a couple of hours to go before the adventure really and truly begins. It’s a little hard to relax when realisation keeps invading my dreams and sending my stomach lurching in fleeting moments of absolute terror – but hey, I’m trying! My new friend Mimosa (1 part orange juice, 4 parts champagne) is helping!

This is IT! If I squint I can just make out the start line. Over there … 6 days away. No matter what way I measure it, it’s still getting closer. In fact, it’s excruciatingly close – so close that it no longer matters what I do in terms of swimming, biking or running. In 6 days I will not learn to swim stronger, to bike faster or to run without swearing. I am where I am and all I can do now is to give it anything over 100% – my minimum effort percentage for anything I do (if not, then what’s the point?).

The final few weeks could perhaps have gone a little better. Training ramped up to 17-18 hours per week, which was more than enough for me – and I still maintain that my coach has been magnificent in bringing about the increases in volume and intensity without injury (permanent key objective). I’ve finished every session feeling proud, if occasionally it was tough getting out there because I was just ti-i-i-i-i-r-r-e-d!!

I’ve maintained all along that I wished to stand at the start line knowing that no matter what happened I had trained to my absolute best; that if things didn’t go my way it would not be because I missed out a few key sessions or had a few extra easy weeks. Unfortunately, the final two weeks didn’t really go as planned but I think that if there was ever a time to be forced to ease up a bit, then surely the final couple of weeks (taper weeks, in actual fact) must be the best choice? A migraine simply floored me for almost 4 days and I could NOT face my training sessions for love nor money, so that’s been a bit tricky to get my head around because I felt I’d ‘missed’ key workouts. Add to that my having to be fished out of the sea (again) due to a seeming inability to be able to stand up and walk out of that damned water (cue ‘shore dumps extraordinaire)! Well – ‘extraordinaire enough to lift my feet clean off the pebbles and send me into an undignified face plant … only to be caught by the next mischievous, evil bully of a wave which thought it was hilarious to see me frantically try to save myself by clutching a pebble! Cue the ‘fishing out’ bit … all of which resulted in damage to pecs and lats. Typical! Grrr! In short – that put paid to a few more sessions but I did manage a few catch-ups so everything has been ticking over. And, more importantly, I still maintain that I can stand on the start line confident that I never missed a session – because in my head (yes, that’s MY head … not a ‘general’ head) I’m not counting the missed sets of the last couple of weeks because I know in my heart of hearts I simply could not physically do them. Had I voluntarily taken a few lazy options, that would’ve been another matter altogether.

All that is very important for me – for my headspace. It has got me to where I am now – confident that I’ve given my training 100% attention and commitment. Whatever happens now, it will not be because I failed to prepare. And it certainly won’t be because I gave up!

Giving up is not an option. But I’m pretty good at not giving up – and where there’s not-giving-up, there’s hope!

Here’s hoping.

And through all this, never once did I hear a grumble along the lines of ‘Training AGAIN?’ or ‘Seriously? You’re going to be gone for how long?’ from my husband or any of my family. They’ve been magnificent and so incredibly supportive and inspiring. And speaking of inspiration, this journey would not have been so enjoyable and exciting and challenging without the help of so many friends beside me, behind me and – in the case of Jody East and most of BTRS Race Series triathletes – in front of me!

Thank you all for your unfathomable confidence. I won’t let you down.

6 days.

Eek.

Nothing more I can do.

‘Excuse me … yes, … could I have another glass of champagne, please?’

Tags: , ,

FOUR WEEKS TO IRONMAN …

17
May

Been an interesting three weeks since I last posted. Training building building building – with one or two hiccups, but what would training be without hiccups, right?

Weeks 7-to-go and 6-to-go were interesting and devastating at the same time. Basically, … remember when I said that if everything went pear-shaped on race day, that my goal was to know that I could never say ‘It’s all because I missed that one workout’? Well, that little goal went to pot somewhat as I received the most devastating family news that knocked me for six – and threw my headspace right out of the game. A 2-hour run turned into a 2-hour walk (token gesture) to try and get some perspective. Having said that, looking at my diary, I muddled blindly through all the other sessions that week – culminating in Steyning Tri (http://rawenergypursuits.co.uk/) on the Sunday.

The tri was not officially on my training plan but was, I think, constructive – just as a learning curve. Certainly it was that! I road tested my precise Ironman clothing once again – and am happy with all of that! The weather was bloomin’ awful – wind, rain, yuk, yuk. I certainly learned some valuable lessons!

Lesson 1: When you set out your transition gear, cover all with a bin bag so you don’t come out of the swim and be greeted with sopping socks, water-logged cycle shoes – and that thermal hat you were going to wear under your helmet to ensure warmth? Yep – that was soggy, too!

Lesson 2: When you set out your transition gear, cover all with a bing bag so you don’t come off the bike and be greeted with an optional pair of sopping socks and WATER-LOGGED TRAINERS! At the very least, put your trainers upside down! I actually had a second pair of trainers in the bottom of my transition bag and I pulled those out (because running in wet Hokas is like a weight-training session!) – but I also had to then run in bare feet, which culminated in unwanted blisters!!

Hey ho – can’t complain. Every day’s a school day and this was GREAT in terms of education!! I fought my hardest and still came in last overall (no surprise there – that’s my usual spot, anyway).

Swim was slow but slightly thwarted by the man in front who hadn’t read the rules that said ‘if your feet are touched by the swimmer behind, stop at the end of that length and leg them past’. After three lengths of swimming practically on top of him and tapping his feet and being ignored, that last little straw broke (stress week (see above)) and I grabbed both ankles and pulled him backwards – and overtook! #lanerage Sorry haha

Swim: 19:45 (800m)
T1: FOUR MINUTES (4:04) And no – I STILL wouldn’t come last. Did make me laugh, though – serious clothing issues and time wasted being pissed off that all my clothes were soggy
Bike: 1:25:59 (40km) – actually quite pleased with this – not the average speed I was looking for but considering the weather and my state of mind I was very happy with this.
T2: TWO MINUTES (2:12) – still far too long (should’ve been about 30 secs) but I really wasn’t chasing times (as you can tell)
Run: 46:52 (8km) – Yeah – I was ok with this. The run was actually quite hard but I didn’t walk anywhere so happy! Just one niggle: my new, favourite and absolutely my Ironman Cairns choise of shoe – the most fabulous On Clouds – https://www.on-running.com/en-gb/shop – they SQUEAK when the surface is wet!!!! Annoying beyond belief!! (Now got ‘dry weather’ shoe choice and ‘wet weather’ shoe choice because they nearly drove me mad!! haha. Oh well … all in all:

TOTAL TIME: 2:38:55 

Six weeks to go

That thing I mentioned about devastating news and my headspace? Yup, this was the week it sank in – and I sank with it. Decent swim set on Wednesday and forced a respectable brick session on Thursday but the rest of the week was, unfortunately, a right-off. This’ll be the week that comes back to bite me. Having said that, I’m not going to look with regret. It wasn’t laziness or apathy …. I just could not emotionally get in the game and I’m going to accept that what it is and move on.

Five weeks to go – BIG WEEK!

Big training week. And yes, I’m BACK!! So much out of my control, concentrate on the things that ARE under my control, e.g. my training.
And indeed, a big week it is. 2 x 5+ hour bike rides, interval sessions, bricks, Iron distance swim … and a long run (which I’m about to do soon as I’ve finished writing this!)

Great week – and plenty more learning going on. Hit a big wall on my bike on Wednesday, which sent me back to Mark Laithwaite’s AMAZING series of articles on raceday nutrition – a must-read for any endurance athlete. Read the latest one here – and link to the previous ones (http://iancorless.org/2015/05/06/race-day-nutrition-part-seven-marc-laithwaite/)

I’ve learned to stop stressing about my speed on the bike. I need to settle down and just enjoy the race day that’s coming. Don’t make the cut-off? Sod it, I’ll do the run anyway and still cross the finish line. I need to just keep training, keep the consistency and know that I’ve done all I can do.

Back in open water again – what an amazing feeling – but how hard is it to swim in a wetsuit!!! Argh! Am I the only one who just finds this HARD?? Oh well – just got to suck it up and get on with it. I’ve tried once again to focus on increasing my stroke rate these last couple of weeks – but when I look at the stats afterwards it appears I am going NO faster. Now, this might defy logic, but I guess that when I increase my stroke rate I’m reducing something else somewhere. Technically, I’m doing something wrong. Conclusion: When I increase my stroke rate I don’t go any faster BUT I get tired more easily so I’m going to stick with what’s working with my lower stroke rate for now (too late to be changing technique – need to just focus on distance now).

Long bike on Monday was lo-o-o-o-o-o-o-ng. But it got done. Long bike on Saturday with the BTRS group  –http://brightontriathlonraceseries.co.uk/ – was FABULOUS. 40 miles on a mostly beautiful route in and around the South Downs, lovely company and very useful race day chatter (thank you Steve McMenamim – https://www.facebook.com/steve.mcmenamin.9. Dropped the group back at base and continued on with Keith Jackson for a further couple of hours. Is this guy strong on his bike or WHAT!! The first half an hour I was getting very frustrating because I was struggling so hard with the headwind and could NOT keep up no matter what I did. Why have I just got NO POWER in my legs? It just will not happen. Does my head in. Anyway, after half an hour – and making it clear to Keith that he should power ahead and not get frustrated waiting for me (would meet him at the end) … I decided to quit stressing and just focus. Had a great ride after that – apart from a tumble off my bike. Case of miscommunication. Came to a fork, I knew I needed to turn left, then had a last-minute change of thought and decided perhaps it was a right turn? Didn’t quite manage to communicate this to my bike, which continued left, while I turned right!! Interesting! Desperately tried a slow-motion uncleating of my right foot, followed by a roundhouse kick to an imaginary head to set up my impressive midair flip which would result in me landing lightly on my feet before my bike hit the ground. I think it needs more practice. I didn’t quite make it. Scraped and bruised knee and a pulled calf muscle from the failed uncleating business *sigh*.

**Wee note to car drivers** When you see a cyclist falling into the middle of the road it would be very much appreciated if you would take a sec to roll down the window and yell a quick (even if insincere) ‘You allright’? – rather than merely driving AROUND ME!! Is this a good time to be grateful you didn’t just drive over me?

OK. That’s all the news for now. That’s it. I think this is kind of the official countdown now – FOUR WEEKS TO GO!

Is it time to pack yet?

Tags: , , , ,

Poetic Ultra: Some Rhyme, No Reason

13
Jul

by Amanda Hyatt (12/7/2012)

 

You’ve got to be utterly nuts, you know,
You’ve got to be utterly nuts,
To choose to do an ultra-run,
And claim that it’ll be hard but fun?
You’ve got to be utterly nuts.

You’ve got to be out of your mind, you know
You’ve got to be out of your mind,
To train for months, through rain or hail,
And sun and snow, on road and trail,
You’ve got to be out of your mind.

There are those who’ve been locked up for less, you know,
There are those who’ve been locked up for less,
If you don’t stop conversing in code to your mates,
Talking fartlek and split-times, and LSD dates!
There are those who’ve been locked up for less.

The men in white coats will be round, you know,
The men in white coats will be round,
Fuelling for weeks upon flapjacks and porridge,
And trawling through websites for specialist knowledge?
The men in white coats will be round!

And you haven’t stopped grinning for weeks, you know,
You haven’t stopped grinning for weeks,
Come back from runs aching, dog-tired and in pain,
And beaming – can’t wait to get out there again!
You haven’t stopped grinning for weeks!

And you’ll never convince me it’s right, you know
You’ll never convince me it’s right,
Though you’ve never been happier, healthier, cheery,
And joyful of mind, though your body is weary?
You’ll never convince me it’s right

How hard can it actually be, besides?
How hard can it actually be?
To run a few hills, bit of tempo, a sprint?
Then lunch on a smoothie, a few squares of Lindt?
How hard can it actually be?

You’re leaving me no other choice, you know
You’re leaving me no other choice,
You, with your positive Yes-I-Can thoughts,
With your stresses compressed by your socks and your shorts,
You’re leaving me no other choice,

‘Cause I might just be tempted as well, you know …
I might just be tempted as well,
To feel just for once that adrenalin blast
After ultra miles run and a finish line passed,
I might just be tempted as well.

(Psst!)

I think I’m a little bit nuts, you know
I think I’m a little bit nuts
Stepped out of the zone, left the comfort behind,
And the magic appeared! Am I out of my mind?
The men in white coats may be bigger and stronger
But they won’t catch me up because I can run longer!
I did it, I tried it, crossed over the line
First ultra, one hundred k run and I’m fine!
So ditch the ‘too old’ or ‘unfit’ or ‘too slow’,
If ultra’s a dream, then just get up and go
‘Cause it’s never too late to be nuts, you know,
Get out there and give it a go!

Tags: , , , , , ,

Oh, so cruel

04
Oct

This training lark. It’s just so unforgiving, isn’t it? No respite – not even for an oldie-going-mouldy like me. I mean, you’d think you’d get a little bit of compassion, wouldn’t you? But no! I take a couple of weeks off after finishing the third and final triathlon of my first season and, well, do you think I’m just a little bit behind? Have just a bit of catching up to do to get back to my fitness level of three weeks ago? Oh, no! All the way back to bloomin’ Square One! What a nightmare – and so unfair!

It took me forever to get there. It took me months of working out at increasingly hard levels. And in just three weeks it’s all been sucked out of me. Like an excited child hurriedly sucking up the end of his milkshake through a straw because he doesn’t want to be last in line for a go on the new trampoline. Yep! That’s how quickly my efforts have been drained away.

But hey ho! No time to keep whining and moaning endlessly about what’s not going to happen, eh? Just got to get out there and start again. I’m quite pleased, I suppose, that I realised the pointlessness this morning in saying ‘I’ll start Monday’. I mean, why Monday? Why not right now? Yes, I think that’s definitely one point for me! It’s a start at least, isn’t i?

I’m on my way! 40 minutes on the stepper and … well … I was planning on 20 mins of core afterwards but I felt so rubbish I thought I was going to throw up. Pathetic! But …

I’m on my way. Tomorrow will be better. It will. I know it will. Really! Honest!

(If I keep saying it, I might even begin to believe it or, even better, it might even be true?)

I’ll let you know.

Tags: , , ,

Copyright @ Put the Kettle On
Powered by WordPress | Floral Day theme designed by SimplyWP