Week 23 training log

Week 23 12/12
Well my unbroken run of training came to an end this week. Last friday night I came down with some sort of stomach bug, much the same as I had at the end of September.
It kept me off training untill Wednesday. Fortunately this happened at the beginning of my four days rest period so I would only lose three days. Every cloud, as they say.
Possibly down to my ill state, by Thursday I was feeling the signs of a little cold. Not! I repeat not! Man flu. I took to the gym for a couple of hours just to get the body working again, nothing that I'm prepared to call training. Tonight I,m taking my new wet suit to the pool to try a few lengths in the water. The wet suit is a christmas present off my wife Joanne, thankyou dear.
Starting a new 17 day set on Monday.

Week 23 Training Log

Sports beans.
I came across these little energy bombs and thought I'd give them a try and report back to the shop that I got them from with my feedback. Basically you would'nt want to rely on them. They are however ideal for in between feeds. Especialy on a ride, you get into a rythem with your feeds, perhaps something like a banana or flapjack every 20 - 30 minutes. Sometimes you get caught short between feeds, that's when the beans come in. There are around 20 beans in a pack totaling 100Kcal so just 3 or 4 beans between feeds works really well. Good for runs aswell because you can have a little energy boost often rather than a whole gell. taste good too.

Again I'm at the end of another 17 days. Last week I think I spoke a little too soon about not craving the rest period. After another half marathon on Monday, I needed it. A tough run as most runs are around Pembrokeshire. It's never flat for long. Tuesdy, or session 2 Ride was murder. possibly one of the most unpleasant rides I've had in a long time, if not ever. An hour of strength training around a hill climbing route I have then 2 hours of not so hilly terrain. 1 hour to go, and around 16 miles the heavens opened and down came the rain, freezing cold rain that stung like needles. The rain then became harder and turned into hail. At this point the wind also got involved. Someone was determined to stop me getting home. My legs hurt and my face hurt too and worst still I was begining to get cold as I couldn't get and speed to keep warm. For a second I contemplated just laying in a ditch and waiting for it to pass over.

The words of Keanu Reeves in the film Point Break, (great film) "I caught my first tube today". sprang to mind yesterday when while swimming I did my first Tumble turn. It was by no means graceful or efficiant but it's a start and I can work on it. I know that tumble turns will mean nothing when swimming in the sea, but it helps to get the body used to not stopping even for a second every 25 metres.

Once again the three days of training was brought to an end with a Yoga class. A chance to stretch out those muscles and relax a little.
Four days off now to start planning the next 17 days.

Week 22 was a change to my original plan. I had hoped to get some good mileage in on the bike this week, but on checking out the long range weather forecast I thought better of it. So it was time to hit the gym and get on with some strength work using weights.
I am trying to keep upper body sessions seperate from lower body ones so I can fit them in around my runs. I don't want to be running the day after a heavy weight session on the legs.
Again you'll notice that I have changed the format of the visual training log. It became apparent to me that once I started doing multiple sessions in one day, the old method would become clogged and messy. So now I just call it session, after all it doesn't really matter what the day was actually called.
I'm finding both Yoga and Pilates really good for me. Not only are they relaxing but they give my body the real good overall stretch that it needs.
One hour down on the target this week but I still have to be happy with 11 hours of training in a week, especially as it didn't include any bike work. It's easy to knock out 3-4 hours of training on a bike in one go, not so easy to make those hours up in the gym. Saying that, I found this week easier going than this time in the last 17 day block. It seems to have gone much faster and with less hurt, I'm not yet craving the rest after 3 days next week. Hoping for some better weather next week so I can get out on the bike again.

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!!