Totals for week 12:
This puts the running totals at the end of week 12 as:
Run: 266.9 km
Commuting 427 km
And he’s back!!! Well it has taken 3 months, but finally I have caught up with my training plan for running. My knees are a little sore, but it seems to be going ok! The progression over the remaining 18 weeks will be a bit slower than what I have been doing over the last few months, so hopefully they should hold up well! The running has been fine this week, the speed work is gradually increasing (which my knees don’t like as much) and as I am back home, I get to run alongside the canal, which is a mixture of path/stone/grass, which should be good for me knee and help strengthen them a bit more.
The swimming is plodding along nicely and the training with the tri club was easier this week. However, being the holidays, I am at home, so it’s back to training on my own in the local leisure centre (get to dodge little kids!), so my mileage will increase a bit, but I won’t get pushed as hard.
The bike again was its normal self, with the rides being shorter due to the recovery week, and noticeable improvements in climbing and battling the wind.
Being a recovery week, this week, means I had to take it easier to allow my body to recover from the last big training block, which due to injury/illness has effectively just been increasing since week 1, so it was nice to have a bit of a lighter week, and I certainly made up for it by going out lots! But I am looking forward to getting out on new roads at home, going to the welsh mountains, and 3 weeks of solid training with no distractions, in the sun! So hopefully, I will come back with a nice tan and a dusty turbo! I’m raring to go to up the mileage and increase the intensity, and being the holiday, I can get lots of rest so bring it on!
Totals for week 11:
This puts the running totals at the end of week 10 as:
Swim: 40.5k km
Run: 230.35 km
Commuting 367 km
Well it was a tough week for swimming. The first swim of the week was fine, given the move up to 3k, but the session on Thursday was a tough one with the tri club. Moving up a lane was tough, and the pace was very high and I was knackered! That set finished at half 9 that night, then 15 hours later I was back in the pool doing another 3k swim set! Was tired, but managed to get through it and found my form after the first km. The training with the tri club will be good for getting my speed up in the pool and a bit of coaching to help remove the bad bits of my stroke. Really need to concentrate on my head position.
Cycling was a good solid week, enjoying getting outside on the thursday! Lovely weather, though need to get my tan back quickly, black bib shorts only help show up my white legs! The long bike on sat was much better than last week. It was 15k shorter as I had a run after but even so, I managed to keep my heart rate down on the climbs, and took a lot more to eat and as a result was feeling much better even going into the wind on the way back home.
The run after was surprisingly good having been on my bike for 2 and a half hours, and the whole week itself was good for running! I nearly ran a marathon over the course of the week, 1 hour 15 today (sun), longest run for about 5 years and feeling good, and running fri, sat and sun and my knees are still intact! All in all, very pleased with this week!
This coming week is now a recovery week, where I cut back the training by about 10% to allow my body recover from a hard 4 week block of training, and although I was looking forward to it at the start of the week, I have recovered quickly towards the end and would rather train hard, but I know my body needs a good rest, and it will still be around a 12 hour week. My running has also nearly caught up with where I should be according to my training plan! This week was supposed to be 4 hours of running and I managed 3 hours 20, which is more than what next week is supposed to be! So hopefully within a couple of weeks I should be caught up and on track!
My blog, (another way to waste time and avoid doing work) at http://timdoesironman.blogspot.com/
, has all my weekly updates on to check back on, so have a look! But it is mainly so I can look back at my training, without having to trawl back through twitter or my training diary.
Thanks for all the donations so far! And keep them coming in, Christie’s do a great job, and rely on your donations to make life easier for those living with Cancer, and helping them grow towards a future without cancer. And remember to GIFT AID it people!!
Also, if youre bored, keep popping back to my Twitter page http://twitter.com/agent_ti
I usually post a couple of updates a day on there, and put every training session up when I’ve done it, if you want to see how much training I have to do! And see how quickly it builds up!
Well I have come to the end of my 10 week base period training block, so I thought I’d send you all a little update! The 10 weeks have flown by, and so far I have clocked up 950k cycling, 312k commuting, 190k running, and 42k in the pool, clocked up 80 and a half hours of training is 93 sessions, and burnt 40,000 calories (not including the calories I’ve burnt in the pool!), and that doesn’t include the hours I’ve spent in physio and rehab, doing knee exercises!
Training is going really well, in all 3 sports! Swimming and cycling are their usual solid selves and plodding along nicely, with distance and times steadily increasing towards the ridiculous, except of course my ride this saturday. A bad ride was always going to happen at some point, and I’m sure there will be a few more but in hindsight, I should have prepared better, dieting and riding long don’t go well together! Basically I bonked (ran out of energy/hit the wall/etc) big time! It was ridiculously windy, and as a result the first 45 minutes I was flying along to the pennines, averaging 35-40kph, and then hit the climbs. I did about an hours solid climbing, which when dieting isn’t clever, but doing 14% gradients into strong winds is always going to hurt. The climbs got harder and harder, and then finally it was time to head back, except it was all into the wind and I didn’t have any energy left. I was working as hard as I could, only managing 25kph, just completely drained. I arrived home dead, completely drained and the thought of having to run a marathon after double what I did, made what I’ve undertaken hit me! I have a lot of work to do! But I’m glad it happened, I know my limits a bit better, know how to spot the signs and it was probably a good workout!
I’m sure most of you know the fun I’ve had with my knees, which when training for a marathon isn’t exactly helpful! But (fingers crossed/touch wood) they seem to be getting stronger. I am running 4 times a week, up to an hour, and times and distances are steadily increasing. I am only about 5 weeks behind where I would have been without any problems so am very happy! I have been hit by illness once, though this was through lack of sleep, which with current sleeping of 8 hours a night plus naps most days shouldn’t happen again!
I am now moving into the build phase of my training plan, another 10 week block. This adds an extra swim a week, and all my swims increase to 3k a session. I have an extra bike a week and another run, which happens after my long ride at the weekend to get used to running with nothing in the legs having cycled 100-180k, which as any triathlete will tell you is an interesting experience! This takes my weekly sessions to lucky 13 including weights, and will have me doing 2-4 sessions a day, 6 days a week! But it’s great fun and I love it!
Thank you so much to all those who have donated so far and keep them coming in! It is for a great cause, and really helps me keep going when the training gets tough! I’m hoping to have raised £1000 by the time my Ironman comes around, and so far have had nearly £400 pledged/donated. So if you haven’t already go to http://www.justgiving.com/timdoesironman and give what you can! And remember to gift aid!
Totals for week 10:
This puts the running totals at the end of week 10 as:
Bike: 949.43 km
Swim: 42 km
Run: 189.7 km
Commuting 312 km
Another solid week of training (ignoring the fact I forgot to ready my training plan, and do an extended turbo on thursday! Only 15 minutes though!
Swimming is going really well, feeling a bit tired in the pool, due to the dieting I think and the fact I have long gaps between 2 sessions (thurs to tues), though this is about to change (see below). I have been told to move up a lane, when swimming with the tri club, so I’m pleased with that, should work me hard now and add a bit of variation and competition in.
Well a bad week was always going to happen at some point, and this week it happened on the bike. Although my brick session was good, going an extra 2 kmph quicker than usual for the 45 mins, saturday was not. In hindsight, I should have prepared better, dieting and riding long don’t go well together, but I bonked (ran out of energy/hit the wall/etc) big time! It was ridiculously windy, and as a result the first 45 minutes I was flying along to the pennines, averaging 35-40kph, and then hit the climbs. I did about an hours solid climbing, which when dieting isn’t clever, but doing 14% gradients into strong winds is always going to hurt. The climbs got harder and harder, and then finally it was time to head back, except it was all into the wind and I didn’t have any energy left. I was working as hard as I could, only managing 25kph, just completely drained. I arrived home dead, completely drained and the thought of having to run a marathon after double what I did, made what I’ve undertaken hit me! I have a lot of work to do! But I’m glad it happened, I know my limits a bit better, know how to spot the signs and it was probably a good workout.
So I was a little nervous about my long run today (sunday), but having eaten my way through 2500 calories having returned from my ride, I had recovered pretty well. Managed a good solid hour, and my knees are a lot less upset compared to last week. The whole week of running has been great! My hours and mileage are steadily increasing, and am only about 5 weeks behind in terms of where I would have been without the injury in hours/mileage. Annoyingly my specialist appointment has been cancelled, so I’ve got longer to wait to find out what’s wrong with them, but for now I can continue to slowly strengthen them and (touch wood!) increase my mileage.
And that’s it for my base period! 10 weeks have flown by! I am a lot fitter, a lot thinner, and feeling pretty confident of reaching my sub-12 hour target! Training increases, I have an extra swim session a week, all of which increase to 3k per session, an extra bike a week, and a extra run, which is after my long ride on saturdays to get used to running with knackered legs! Onwards and upwards!
Totals for week 9:
This puts the running totals at the end of week 9 as:
Bike: 822 km
Swim: 37.5 km
Run: 166.5 km
Commuting 256 km
Well I have finally had a decent week of solid training. The swimming is continuing to improve, with some good speed work with the tri club, may hve to move up a lane after next time, once I have ironed out my bad habits! I will miss my 2.5k swim test on thurs for the session, but I feel that is far better than busting out a test, especially as I have broken 50 mins, which is what I am aiming to do.
Cycling is it’s usual self, had less commuting to do this week, so the legs have been feeling a bit fresher, and had a good ride on saturday, with lots of climbs and mostly into the wind, which is helping to build some endurance. Am slightly ahead of where I should be for cycling according to my plan so pretty happy with that.
Running is going even better! Had my 2nd week of full run training, doing all the sessions I should be doing, for the durations that I want (though not where I should be without the injuries). Managed an hour for my long run, with no discomfort in the knees, so very happy with that. Now I just need to continue to build up my running and get the longer runs in, to try and build a good base for the IM. I have missed probably around 6/7 weeks of base training for running, so will not be as fit come race day, but I have 21 weeks to make that up so as long as I am strong off the bike, it should be OK, just a bit slower on the marathon.
Speaking of time remaining, I am now about to start my last week of the base phase. After this, I add an extra swim a week, all of which go up to 3k in length, I have an extra bike, when my thursday recovery/technical session now moves to sunday, and thursday becomes speed work, and I add another run after my ride on saturday to get used to running off the bike. This will now mean I will be training 2-4 times a day, 6 days a week including weights! (May also add an extra core session into training). Feeling fit though, already looking slimmer and am pleased with the progress!