Week 17 training log

Week 17, half term so the kids are home. just happy to get any training in.
All three runs felt good and I felt I could have gone further on each. Slow, steady and consistent, that's the key.

Week 16 Training log

As previously mentioned, after the half marathon the form of my training would change.
I now begin each week with an aloted time for each discipline, eg, bike riding, 5 hours, run 3 hours and swimming 2 hours making a total of 10 hours in that week. The weekly total will steadily increase as the year progresses. Each discipline is measured on the time spent and the intensity of the training.

Intensity:- Recovery.
Endurance.
Strength.
Anarobic Endurance.

Training will also be set in 17 day blocks, giving four consecutive days rest in a three week period. One day in seven will also be rest.
Week 16
A good week this week off the back of the half marathon, no running untill the Sunday though, made all my hourly targets. Best of all I'm carrying no injuries into next week.
Cardiff half Marathon Photo Link

Week 15 Training log

With no running this week due to the anckle injury, I was free to push on with my swimming. Most was pull with hand paddles to help with power.
D105 Cardiff half marathon. Time,1:43:29 I entered the sub 1:45 group and was just happy to stay there.. It was a good course but the distance told around 3 miles from the end when the legs began to suffer and my stomach began to churn. A realisation that there is still a lot of work to do before taking on longer distances.

This week I entered the Llaneli Marathon in April next year and I put my name on the dotted line for the Tenby long course weekend in June next year, GULP!

Week 14 training log

Following the success of the Dale 10K, I was firesd up for the week and intended to re-create the week before the stomach bug.
So, D92 was a good 1 hour swim using mostly pull to rest the legs
D93,94 back to back 8mile runs, or there abouts, both runs were an hour / hour, two mins.
D95 was a tough ride into a very strong head wind, this took a lot out of the legs which was no preperation for a run on D96. Hence D96 was a run cut short.

D98 Running again trying to reach 1hr 20min or around 10/11 miles, started off well but a pain in my left ankle was creeping up on me. I pushed on as it only seemed to hurt on a right handed road camber and went away when the road was flat. eventually the pain became too much as the road or path refused to level out. I ended up cutting the planned route short, walking around 2 miles and coming home after the 1.20 target time. Not what I had in mind.
I'm not sure I've strung two weeks together yet without having some sort of injury or illness.

Week 13 training log

The least said about week 13 the better. I picked up a stomach bug at the begining of the week and still haven't completely shifted it. So there was no traning in week 13, it's that number 13 again. October the 2nd was the day of the Dale 10k. This is a run we as a family do every year. this year was no exception dispite my condition. Running this day were my mother in law, two brothers in law, and two nephews. Myself and the two brothers decided that we would all run together to try and beat some PBs (Personal Bests). We set off really well and settled into a good rythem after we had tackled St Annes hill, a brute of a climb somwhere in the region of 16%. By the time we reached half way we were 1 minute up on our target time and the home leg meant a return down St Annes hill, we were looking good and dispite the week I had just had I was feeling good too. I continued out in front setting the pace and calling the time splits as we passed each KM sign. After a bit of a sprint finish we crossed the line in 48:02 minutes, we had smashed the PB by about a minute and a half. good steady running all round I think we were all pleased with our effort.