Wednesday, November 29, 2006
Injuries
Went for a 65 minute bike ride today and am starting to feel a little jaded! Knee is stiff and I've picked up a back strain (I think on Sunday whilst running off road). Feeling thoroughly grumpy and hacked off. Couldn't go out running tomorrow night. Thursday is a day of rest. Maybe that will do me some good.
Monday, November 27, 2006
Training - Monday November 20th - Sunday November 26th
Monday 20th - 45 mins Swim, 45 mins bike
Tuesday 21st - 45 mins swim, 60 mins run
Weds 22nd - 45 mins swim
Thurs 23rd - 25 mins run
Fri 24th - BACK2BACK, 45 mins swim, 25 mins run, 45 mins bike
Sat 25th - Day Off
Sun 26th - 80 mins off road run
Tuesday 21st - 45 mins swim, 60 mins run
Weds 22nd - 45 mins swim
Thurs 23rd - 25 mins run
Fri 24th - BACK2BACK, 45 mins swim, 25 mins run, 45 mins bike
Sat 25th - Day Off
Sun 26th - 80 mins off road run
Wednesday, November 22, 2006
Achilles injury
Rest has really benefited the achilles problem. Went off road running last night (Tues 21st) for an hour and felt no real ill effects. Minor twingeing. So... feeling good.
Swimming
Thanks to Neil DuPreez... good friend and strong swimmer who coaches Ann Marie, his national standard 10 year old daughter.
He suggested I do timed 100 metres as part of my routine, allowing a set recovery each time. Did this earlier today and felt the benefits.
Swam Monday morning and Tuesday morning, doing 1200 metres each session.
This morning (Weds) swam 1600 metres comprising 300 m warm up, 10 x 100 m within 2'30" (including recovery) and 300 m warm down.
Still struggling to see how I can decrease my stroke count though. I guess it will come.
He suggested I do timed 100 metres as part of my routine, allowing a set recovery each time. Did this earlier today and felt the benefits.
Swam Monday morning and Tuesday morning, doing 1200 metres each session.
This morning (Weds) swam 1600 metres comprising 300 m warm up, 10 x 100 m within 2'30" (including recovery) and 300 m warm down.
Still struggling to see how I can decrease my stroke count though. I guess it will come.
Monday, November 20, 2006
Training Monday 13th November - Sunday 19th November
Slow week rescued by decent weekend !
Monday 13th - Nothing
Tuesday 14th - 45 mins swim, 70 mins bike
Weds 15th - 35 mins swim (1600m plus warm down)
Thurs 16th - 45 mins swim
Fri 17th - day off
Sat 18th - 75 mins run, 45 mins bike
Sun 19th - 90 mins bike
Must do better !
Monday 13th - Nothing
Tuesday 14th - 45 mins swim, 70 mins bike
Weds 15th - 35 mins swim (1600m plus warm down)
Thurs 16th - 45 mins swim
Fri 17th - day off
Sat 18th - 75 mins run, 45 mins bike
Sun 19th - 90 mins bike
Must do better !
Monday, November 13, 2006
Training Mon 5th November - Sunday 12th November
Running curtailed this week due to achilles injury...
Mon 6th - 45 mins swim, 45 mins bike
Tues 7th - 45 mins swim, 45 mins run
Weds 8th - 45 mins bike, 45 mins run
Thurs 9th - day off
Fri 10th - 33 min swim (1.6 km)
Sat 11th - 60 min bike
Sun 12th - 60 min swim (speed splits)
Mon 6th - 45 mins swim, 45 mins bike
Tues 7th - 45 mins swim, 45 mins run
Weds 8th - 45 mins bike, 45 mins run
Thurs 9th - day off
Fri 10th - 33 min swim (1.6 km)
Sat 11th - 60 min bike
Sun 12th - 60 min swim (speed splits)
Swim Splits November 12th 2006
Warm up 300m drills, then:
1st 100m - 1' 47"
1st 150m - 2' 56"
1st 200m - 3' 58"
2nd 100m - 1' 53"
2nd 150m - 2' 58"
2nd 200m - 4' 00"
3rd 100m - 1' 56"
3rd 150m - 3' 00"
3rd 200m - 4' 05"
4th 100m - 1' 56"
4th 150m - 3' 03"
4th 200m - 4' 10"
Ended by 400m warm down
1st 100m - 1' 47"
1st 150m - 2' 56"
1st 200m - 3' 58"
2nd 100m - 1' 53"
2nd 150m - 2' 58"
2nd 200m - 4' 00"
3rd 100m - 1' 56"
3rd 150m - 3' 00"
3rd 200m - 4' 05"
4th 100m - 1' 56"
4th 150m - 3' 03"
4th 200m - 4' 10"
Ended by 400m warm down
Monday, November 06, 2006
Will - Groin injury
Hey Will
I'm narrowing this groin problem down to the cycling discipline. It's when I most notice it... strike that... it's the only time I notice it... primarily when I am at the high poing of my right leg rotation - the last quarter of bringing up the leg and the push down... that seems to be the key to when it's happening and giving me pain. It doesn't cause me pain in my swimming or my running.
It's nowhere near as bad as it was but, like we said the other day, it's returned...
Let me know how you want to progress.
J.
I'm narrowing this groin problem down to the cycling discipline. It's when I most notice it... strike that... it's the only time I notice it... primarily when I am at the high poing of my right leg rotation - the last quarter of bringing up the leg and the push down... that seems to be the key to when it's happening and giving me pain. It doesn't cause me pain in my swimming or my running.
It's nowhere near as bad as it was but, like we said the other day, it's returned...
Let me know how you want to progress.
J.
Training Mon 30th October - Sunday 5th November
Monday 30th - 45 mins swim, 45 mins bike
Tuesday 31st - 30 mins swim, 45 mins run
Weds 1st Nov - 45 mins run
Thurs 2nd - DAY OFF
Fri 3rd - BACK2BACK - 45 mins swim, 15 mins run, 60 mins bike
Sat 4th - 90 mins bike
Sun 5th - 90 mins run
Tuesday 31st - 30 mins swim, 45 mins run
Weds 1st Nov - 45 mins run
Thurs 2nd - DAY OFF
Fri 3rd - BACK2BACK - 45 mins swim, 15 mins run, 60 mins bike
Sat 4th - 90 mins bike
Sun 5th - 90 mins run
Tuesday, October 31, 2006
Speed Swim Splits - Tuesday October 31st
100 m warm up
then 9 x 100 m swims with 30 secs (approx) rest betweeen. Times below:
1.54/1.56/1.55/1.57/1.56/1.56/1.57/1.59/1.56
200 m warm down
then 9 x 100 m swims with 30 secs (approx) rest betweeen. Times below:
1.54/1.56/1.55/1.57/1.56/1.56/1.57/1.59/1.56
200 m warm down
Monday, October 30, 2006
Training Oct 21st - 29th 2006
Spent five days after Amsterdam Marathon recovering, then back into the saddle:
Sat 21st - 45 mins swim, 10k run
Sun 22nd - 80 mins bike
Mon 23rd - 45 mins swim
Tues 24th - Nothing
Weds 25th - Nothing
Thurs 26th - 60 mins swim, 80 mins run
Fri 27th - BACK2BACK 45 mins swim, 15 mins run, 45 mins bike
Sat 28th - 75 mins bike
Sun 29th - 120 mins run
Seems like I'd never rested...
Sat 21st - 45 mins swim, 10k run
Sun 22nd - 80 mins bike
Mon 23rd - 45 mins swim
Tues 24th - Nothing
Weds 25th - Nothing
Thurs 26th - 60 mins swim, 80 mins run
Fri 27th - BACK2BACK 45 mins swim, 15 mins run, 45 mins bike
Sat 28th - 75 mins bike
Sun 29th - 120 mins run
Seems like I'd never rested...
Thursday, October 26, 2006
Swim Times for Mark K
From swim training 26/10/06
First 100m - 1'46"
First 150m - 3'00"
First 200m - 4'08"
Second 100m - 1' 56"
Second 150m - 3' 01"
Second 200m - 4' 12"
Third 100m - 1'55"
Third 150m - 3' 09"
Third 200m - 4' 16"
Fourth 100m - 1' 58"
Fourth 150m - 3' 11"
Fourth 200m - 4' 20"
First 100m - 1'46"
First 150m - 3'00"
First 200m - 4'08"
Second 100m - 1' 56"
Second 150m - 3' 01"
Second 200m - 4' 12"
Third 100m - 1'55"
Third 150m - 3' 09"
Third 200m - 4' 16"
Fourth 100m - 1' 58"
Fourth 150m - 3' 11"
Fourth 200m - 4' 20"
Monday, October 23, 2006
Amsterdam Memories
2006 ING Amsterdam Marathon
I ran Amsterdam last year in what was then my second marathon. Finishing in PB of 3:32 I set my sights on London and going under the magical 3:30 barrier. My body had other ideas however and injury prevented a return to the battlefield. Over the summer I discovered triathlon and foolishly signed up for the Austrian IronMan race in July 2007. Commencing training in late August, I embarked on a radically different regime from that which had seen me prepare for Amsterdam the previous year – much less running but more cycling and swimming – two totally new disciplines for me.
So I was interested to see how I would perform in Amsterdam with barely any marathon specific training.
For those of you who haven’t tried it, I can recommend the event. Amsterdam as a city speaks for itself, with its history, its charm, the museums and the... well, let’s say the ‘other distractions’. The marathon sits with its smaller siblings, the half marathon, the 10k and the 5k in an afternoon of running covered by the main television station in Holland and widely supported by the Amsterdam public.
The 6000 marathon runners begin in the Olympic Stadium with a well organised start seeing the time-penned athletes stream onto the streets and able to reach a reasonable speed pretty quickly after the gun.
There are no mile markers to be seen on the course and so I’d converted my time requirements to kilometers, knowing that 5 minute kilometers roughly equalled 8 minute miles which would bring me under the 3:30 time.
I felt good from the off and much of the first half marathon was spent containing my effort and trying to remember that every ounce of energy (if you can measure energy in ounces!) saved would be required over the last 10k. The route took us out through Amsterdam’s Vondelpark, back for a circuit of the stadium and out towards the River Amstel, where a long stretch out past the exclusive homes of the monied Amsterdamians eventually turned and came back on itself on the other bank of the river, back towards the city. I made the half marathon point in 1:39 and resolved to keep the pace steady, even though I felt strong.
The course takes us through a fairly uninspiring industrial estate before once again following Amsterdam’s main river, though this time within the city limits, back towards the Vondelpark and, eventually, the Olympic Stadium.
The kilometer markers were a welcome change from miles as they (not surprisingly) arrived and went on a more regular basis – and we all know towards the end of a marathon, when you can barely remember your own name, that anything that propels you towards the finish line is extremely welcome.
Sure enough, at 32k (or 20 miles), my energy levels were drooping but I found a spurt for the last 2k and came in at 3 hours 22 minutes and 54 seconds.
Which, as all marathon runners know, rounds down nicely to 3 hours 22 minutes !
I ran Amsterdam last year in what was then my second marathon. Finishing in PB of 3:32 I set my sights on London and going under the magical 3:30 barrier. My body had other ideas however and injury prevented a return to the battlefield. Over the summer I discovered triathlon and foolishly signed up for the Austrian IronMan race in July 2007. Commencing training in late August, I embarked on a radically different regime from that which had seen me prepare for Amsterdam the previous year – much less running but more cycling and swimming – two totally new disciplines for me.
So I was interested to see how I would perform in Amsterdam with barely any marathon specific training.
For those of you who haven’t tried it, I can recommend the event. Amsterdam as a city speaks for itself, with its history, its charm, the museums and the... well, let’s say the ‘other distractions’. The marathon sits with its smaller siblings, the half marathon, the 10k and the 5k in an afternoon of running covered by the main television station in Holland and widely supported by the Amsterdam public.
The 6000 marathon runners begin in the Olympic Stadium with a well organised start seeing the time-penned athletes stream onto the streets and able to reach a reasonable speed pretty quickly after the gun.
There are no mile markers to be seen on the course and so I’d converted my time requirements to kilometers, knowing that 5 minute kilometers roughly equalled 8 minute miles which would bring me under the 3:30 time.
I felt good from the off and much of the first half marathon was spent containing my effort and trying to remember that every ounce of energy (if you can measure energy in ounces!) saved would be required over the last 10k. The route took us out through Amsterdam’s Vondelpark, back for a circuit of the stadium and out towards the River Amstel, where a long stretch out past the exclusive homes of the monied Amsterdamians eventually turned and came back on itself on the other bank of the river, back towards the city. I made the half marathon point in 1:39 and resolved to keep the pace steady, even though I felt strong.
The course takes us through a fairly uninspiring industrial estate before once again following Amsterdam’s main river, though this time within the city limits, back towards the Vondelpark and, eventually, the Olympic Stadium.
The kilometer markers were a welcome change from miles as they (not surprisingly) arrived and went on a more regular basis – and we all know towards the end of a marathon, when you can barely remember your own name, that anything that propels you towards the finish line is extremely welcome.
Sure enough, at 32k (or 20 miles), my energy levels were drooping but I found a spurt for the last 2k and came in at 3 hours 22 minutes and 54 seconds.
Which, as all marathon runners know, rounds down nicely to 3 hours 22 minutes !
Monday, October 16, 2006
Amsterdam Marathon
Had a good day in Amsterdam on Sunday 15th October. Ran a PB of 3 hours 22 minutes. Felt strong and in control and was particularly pleased with my balanced splits. Info below
Overall place
1255 / 5828
Category place
262 / 1014
Net time
3:22:54
Net split times (difference)
5 Kilometer
23:34 (23:34)
10 Kilometer
46:56 (23:22)
15 Kilometer
1:10:14 (23:18)
20 Kilometer
1:33:44 (23:30)
Half marathon
1:39:10
25 Kilometer
1:57:58 (24:14)
30 Kilometer
2:22:27 (24:29)
35 Kilometer
2:46:34 (24:07)
40 Kilometer
3:12:15 (25:41
Overall place
1255 / 5828
Category place
262 / 1014
Net time
3:22:54
Net split times (difference)
5 Kilometer
23:34 (23:34)
10 Kilometer
46:56 (23:22)
15 Kilometer
1:10:14 (23:18)
20 Kilometer
1:33:44 (23:30)
Half marathon
1:39:10
25 Kilometer
1:57:58 (24:14)
30 Kilometer
2:22:27 (24:29)
35 Kilometer
2:46:34 (24:07)
40 Kilometer
3:12:15 (25:41
Friday, October 13, 2006
Great Tips from IronM8 Mark
Thanks to Mark K... his tips for Sunday's Amsterdam Marathon have been focussed and apposite.
I'm looking forward to the race.
Links to Mark's page are on this blog page.
I'm looking forward to the race.
Links to Mark's page are on this blog page.
Working Hard on Knee Strength
Following a mild bollocking from Will, my sports injury guru, I've been working hard on strengthening the muscles around my knee.
80 one legged squats per day
40 one legged calf pushes per day
30 secs on body blade balanced on right knee per day (if I overbalance then I have to start again until I complete 30 secs)
Am feeling the benefits and determined to keep it up.
Keep on nagging me, Will.
J.
80 one legged squats per day
40 one legged calf pushes per day
30 secs on body blade balanced on right knee per day (if I overbalance then I have to start again until I complete 30 secs)
Am feeling the benefits and determined to keep it up.
Keep on nagging me, Will.
J.
It's Been a While But I'm Still Here - Training up to and Including Saturday October 14th
Ola one and all. Been mad busy since the last post, shooting commercials around the UK so have had to adapt my training schedule quite dramatically. Swimming access has been difficult and I've been using my old mountain bike when away which I've loaded into the back of the car. Still... am feeling fit and keeping going...
Monday 25th Sept - Nothing following Roade Tri
Tuesday 26th Sept - 45 minute run
Weds 27th Sept - 60 minute run with Tring Running Club
Thurs 28th Sept - 90 minutes bike
Friday 29th Sept - Rest day
Saturday 30th Sept - 30 mins swim, 30 mins bike, 30 mins run
Sunday 1st October - 3 hours long run
Monday 2nd October - 45 minutes bike, 45 minutes run
Tuesday 3rd Oct - 45 minutes bike, 45 minutes run
Weds 4th Oct - 45 minutes bike
Thurs 5th Oct - Rest Day
Fri 6th Oct - 30 minute bike, 15 minute run (Back2Back)
Saturday 7th Oct - 2000metre swim (42 Mins, 80 laps of pool), 40 mins 10k run
Sunday 8th Oct - 1hr 40 mins bike ride
TAPER WEEK FOR AMSTERDAM MARATHON
Mon 9th Oct - 15 mins run
Tues 10th Oct - 15 mins run
Weds 11th Oct - rest day
Thurs 12th Oct - 20 mins run
Fri 13th Oct - 15 mins run
Sat 14th Oct - rest day prior to Marathon
Monday 25th Sept - Nothing following Roade Tri
Tuesday 26th Sept - 45 minute run
Weds 27th Sept - 60 minute run with Tring Running Club
Thurs 28th Sept - 90 minutes bike
Friday 29th Sept - Rest day
Saturday 30th Sept - 30 mins swim, 30 mins bike, 30 mins run
Sunday 1st October - 3 hours long run
Monday 2nd October - 45 minutes bike, 45 minutes run
Tuesday 3rd Oct - 45 minutes bike, 45 minutes run
Weds 4th Oct - 45 minutes bike
Thurs 5th Oct - Rest Day
Fri 6th Oct - 30 minute bike, 15 minute run (Back2Back)
Saturday 7th Oct - 2000metre swim (42 Mins, 80 laps of pool), 40 mins 10k run
Sunday 8th Oct - 1hr 40 mins bike ride
TAPER WEEK FOR AMSTERDAM MARATHON
Mon 9th Oct - 15 mins run
Tues 10th Oct - 15 mins run
Weds 11th Oct - rest day
Thurs 12th Oct - 20 mins run
Fri 13th Oct - 15 mins run
Sat 14th Oct - rest day prior to Marathon
Thursday, September 28, 2006
Injuries
The good news is that the injuries seem to be subsiding. My groin strain is but a dull ache though I continue to ice and take ice baths after long exercise. My knee seems to have settled down now and is rarely swollen though the instability continues when tired.
Postings by visitors
It seems some of you are having trouble posting. I'll look into this. It could be something to do with the connectivity of the browser you're using. I downloaded the netscape browser which is great and has full connectivity with the blogger site. You might like to try that.. plus it's a great browser.
STOP PRESS - Hopefully the problem is now fixed and you won't have to change your browser. Just click on the title of the post and then on "leave comment". It should all work.
STOP PRESS - Hopefully the problem is now fixed and you won't have to change your browser. Just click on the title of the post and then on "leave comment". It should all work.
First Triatlon - Roade Sprint Tri
Okay. I guess you have to pop your cherry in all walks of life and "tri" is no exception. Took part in my first full triatlon at Roade School in Northampton. It comprised a 414m pool swim, a 20k bike ride and a 5k run.
Splits were (approx)
Swim - 8.27
Bike - 38 mins plus
Run - 20 mins (very muddy and off road)
Total time was 1 hour 07 minutes dead.
REALLY enjoyed the event. Friendly, relaxed and fun. Pushed hard in the bike and felt this could be my strongest event. Placed 90th out of over well over 400. Not so bad for a vetran newbie.
Weather was wet... especially in the pool.
Splits were (approx)
Swim - 8.27
Bike - 38 mins plus
Run - 20 mins (very muddy and off road)
Total time was 1 hour 07 minutes dead.
REALLY enjoyed the event. Friendly, relaxed and fun. Pushed hard in the bike and felt this could be my strongest event. Placed 90th out of over well over 400. Not so bad for a vetran newbie.
Weather was wet... especially in the pool.
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