Week 21 Training log

A good return to training this week, a slight increase in hours with the introduction of Yoga and Pilates. In the end I'll probably only do one of these classes but for now I'm going to stick to both. Both are good for my flexibility and core strength, something in which I am lacking. The increase in flexibility should help in preventing muscle injuries which can only be good.

A great run in mid week. 13 miles in 1:46:23 just 3 minutes off my half marathon time in Cardiff, which concidering Cardiff was flat and Pembrokshire is nothing but big bumps was really quite good. I found myself in a little trouble during the run and towards the end I was in a world of pain as I climed the last hill towards home. I never intended to do either that distance or that time. I set off wishing to do between an hour and an hour and a half. I took a gel with me in my shorts pocket as I wasn't that confident about my energy levels. After about 45 minutes I reached for the gel but it was gone, the bugger had fallen out of my pocket. I made a calculated guess and decided it wouldn't be much further to go straight on than to turn right so on I went. It was about 2 miles later that I realise that it may have been a mistake. I was knocking on the door of 1:15 and I knew I had a good 4 miles left to go before home. I had no gel and more importantly, no water. If there is one thing my training has tought me up to now it is the ability to dig deep when your up against it and believe me, I felt that I was up against it. Have you ever been out on run or a ride and found yourself miles from home and wondered if you will actually make it home. I've been there a few times.
After a few hours of returning home I felt great, no differant to how I feel after running for 1 hour, that is a good sign of improved fitness, it's all working.
I felt that good the day after that I went and spat out a 3 hour ride in the wind and rain. Sometimes it's good to put your head down and think of yourself as a machine. All in all a good feel good week. I am happy.

Week 20 Training Log

Week 20 marks the last 3 days training in a 17 day training block.
It should have run, Monday, Tuesday, wednesday but other commitments didn't allow this. I was therefore unable to fulfill my weekly target with a one hour swim, oh well.
Strength training on the bike consists of riding up then down the same three quarters of a mile hill for two hours. A brief warm up to get to hill just a couple of miles from my home, then an easy spin out with the legs as I head to the bottom.
Selecting a high gear I proceed up the hill without lifting off the seat. The gear needs to be hard enough to be a challenge but not so hard that you simply can't do it.
In the space of two hours I did this ten times.

A good run on Monday cosidering I had been out running on Sunday.
Apart from a recovery ride its over 4 days of body recovery before hitting a new 17 day plan next week, with an increase in hours.

Week 19 Training Log

It seems awfully wet and windy at the moment. Fortunatly I managed to pick the best days for my rides although Monday was very cold, just 3 degrees, the start of times to come I think.
Sadly the weather wasn't so good for my runs this week. Wednesday I got soaked to the skin within 5 minutes of leaving the house and the wind just made things worse by driving the rain into my face, ouch! Sundays run was dry but still very windy, which is fine when it's behind you, but makes for much harder work when your running into it.
This weeks swims were univentful, as they usually are. You swim up, you swim down, etc and again you get wet. I wonder what percentage of training over the winter I will be able to stay dry. hmmmm

Week 18 Training Log

A really good week this one, managed to fit everything in without injury. Got some good bike rides in dispite the wet and windy weather, got a couple of really good soakings too.
the first swim session of the week was a little tough as I haven't swam over the half term break. I'm breaking the swim down into three 20 minute sections, first 20 min is like warm up, then I use hand paddles for 20 minutes then the last 20 minutes is just regular swimming.
I've started using compresion socks after my runs, I find they help the recovery process in my problematic calves. They're said to stimulate the blood flow around the muscles, I don't fully understand the science but they seem to work for me.
Christmas is very much on my mind at the moment with regards to staying in shape and not becoming the blob that I became last year. I intend to eat well ( good food ) drink just enough to celebrate and work damn hard throughout the festive period. to keep the guilt at bay. Ho ho ho!!