Still feeling tired from last weeks race...well actually I am not..well I am...well....put this way I think I am tired but not in a way that is making training difficult or a drag! Yes my legs were sore in yesterdays 5.8 mile run and yes my swimming isn't quite as fast as it has been but I am still putting in a good pace in the running and have swam 6.75k this week so actually it ain't all bad! I actually quite like the sore leg feeling when running - makes me feel like I am acheiving something! Like the day after a game of rugby...if you can still stand up and sit down properly then you ain't been working hard enough! I have been sleeping well though...twice a day at some points!
Hopefully this solid training will continue through the weekend with 4 ish hours on the bike tomorrow and Sundays long run! Unfortunately the weather is supposed to turn towards rain tomorrow but as I haven't cycled for three weeks (stupid broken bits) I have no choice but to get out there! Hopefully I have some residual cycling ability left in my legs!
Really looking forward to Sunday's run - I have a feeling I will be running on very tired legs by this point and so I am going to run the Avon Valley Path from Salisbury to Fordingbridge which is about 15/16 miles but as there is lots of stiles, dog walkers and things like that I'll be reduced to a slow pace which will do me some good!
Other than that it is a nice quiet weekend for me, got some big plans hopefully happening the week after next so gearing up for that (more later)!
Having heard all about the Japanese Tsunami and seen the pictures, it just looks terrible and must be horrible for those involved so my thoughts go out to them - it does put my 'tough' training in its place but as I am doing it to help others its all in perspective. Having said that the amount of claptrap that has come out on twitter today re: the Mayan calender, the end of the world and respecting our planet is ridiculous, idiots like this should pipe down! The Mayans could not have predicted it...period! Its not the end of the world...period! And yes, of course we should respect the planet, that goes without saying more these days that ever...however there is no way that anything we have done could possibly have caused that earthquake! Its a horrible natural disaster!
Enough of that now...
Hopefully this weekend will see a great cycle, the mighty 'Bridge squash the Saffers, a solid run on Sunday and then England to stuff right up the Scots (I am in a partisan mood)
Enjoy your weekend....I will!
Friday, March 11, 2011
Monday, March 7, 2011
March Week 1
Not really a huge amount in terms of training so I won't got through it in detail - I ran twice, swam three times and raced once! I was just trying to rest after last weeks race ahead of yesterdays (sunday) 20 mile race!
First up I got my pre-race food a bit wrong - before my long endurance stuff (100 mile rides etc) I have had pasta and rice pudding the night before, lots of water and porridge in the morning!
On saturday I went for pizza instead of pasta which normally does me pretty well too, I then had rice pudding and was hungry still but okay! We then went to some friends who were eating mexican and I was still hungry I had a couple of fajitas, some ice cream and a Guinness! This was too much and while I slept well I felt pretty rough in the morning and forced my porridge down! Just before the race I was a little bit sick which just made me feel worse!
Anyway while it was cold the sun was starting to break out and with only a bit of wind the conditions were perfect, a nice group cheered be off and I set about maintaining my planned 9 minute miles! The first two miles went in about 8.45-8.55 something like that and were very dull - long flat tarmac roads with nothing really to look at as the packs thinned out, we then wound slightly uphill and through some villages before hitting a busier road at about 4 miles - I was nicely on pace but was not feeling very well at all, bloated, heavy and severely disinterested - some water at 3 miles helped a bit! Some annoying people were just behind me - all chatty and jokey...bleurrgghh! I was in no mood to be cheerful!
I steadily lead a large group through to nearly 6 miles when they all got 10k fever and went past me (I call it 10k fever - when ever you get to that point in a race everyone speeds up! I dutifully reigned myself in though and let them all carry on....miles 7-10 were no fun - long straight tarmac roads with nothing to look at and in all honesty I was considering sliding off at ten mile as I was still suffering with feeling ropey - I managed to force down a gel but it wasn't happy! At 8 miles I had caught all the people that had gone past me earlier and by 10 miles (after a big cheer from @caliwi) I was feeling slightly more positive!
I decided to up the pace slightly as the slower miles made my legs ache and 8.30's felt a lot more comfortable - at the switch back at 10.5 miles I had put some time in to the others behind me and was comfortably scooting along at the slightly faster pace - lap two was similiar to lap one and I had another gel and kept the water coming in at most aid stations (every 3 miles)! Again laps 17 - 20 were tough being where they were and the tarmac pounding and started to tell as my legs were aching - I ran n the side of the road where possible to ease it up a bit! Mile 18-19.5 were not nice into a bit of a wind but I managed to mostly hold pace and continued to overtake people. The last mile was nicely down hill and I plodded in for 2.55.39 with achey legs and a slightly better stomach!
Overall fitness was never as issue - boredom from the long, straight tarmac and feeling sick were more problems - if I ever did this again I would run it as fast as I could and I think the pain of pushing it hard would remove the boredom - but it was a training run so no harm done! I have never ran beyond 14.5 before so it was a good lesson and proves that the marathon in April shouldn't be an issue! More time on the legs will be beneficial though! I would also eat less the day before and rely more on gels, energy etc to get me round!
I haven't got any great sense of achievment or anything like that after completing this race - if I hadn't been able to do it after all this training I would have been very dissapointed so I just hit my expectations really, nothing more, nothing less!
Last weeks race where I raced a bit harder gave a better feeling even though it was shorter! Anyway onwards and upwards....
First up I got my pre-race food a bit wrong - before my long endurance stuff (100 mile rides etc) I have had pasta and rice pudding the night before, lots of water and porridge in the morning!
On saturday I went for pizza instead of pasta which normally does me pretty well too, I then had rice pudding and was hungry still but okay! We then went to some friends who were eating mexican and I was still hungry I had a couple of fajitas, some ice cream and a Guinness! This was too much and while I slept well I felt pretty rough in the morning and forced my porridge down! Just before the race I was a little bit sick which just made me feel worse!
Anyway while it was cold the sun was starting to break out and with only a bit of wind the conditions were perfect, a nice group cheered be off and I set about maintaining my planned 9 minute miles! The first two miles went in about 8.45-8.55 something like that and were very dull - long flat tarmac roads with nothing really to look at as the packs thinned out, we then wound slightly uphill and through some villages before hitting a busier road at about 4 miles - I was nicely on pace but was not feeling very well at all, bloated, heavy and severely disinterested - some water at 3 miles helped a bit! Some annoying people were just behind me - all chatty and jokey...bleurrgghh! I was in no mood to be cheerful!
I steadily lead a large group through to nearly 6 miles when they all got 10k fever and went past me (I call it 10k fever - when ever you get to that point in a race everyone speeds up! I dutifully reigned myself in though and let them all carry on....miles 7-10 were no fun - long straight tarmac roads with nothing to look at and in all honesty I was considering sliding off at ten mile as I was still suffering with feeling ropey - I managed to force down a gel but it wasn't happy! At 8 miles I had caught all the people that had gone past me earlier and by 10 miles (after a big cheer from @caliwi) I was feeling slightly more positive!
I decided to up the pace slightly as the slower miles made my legs ache and 8.30's felt a lot more comfortable - at the switch back at 10.5 miles I had put some time in to the others behind me and was comfortably scooting along at the slightly faster pace - lap two was similiar to lap one and I had another gel and kept the water coming in at most aid stations (every 3 miles)! Again laps 17 - 20 were tough being where they were and the tarmac pounding and started to tell as my legs were aching - I ran n the side of the road where possible to ease it up a bit! Mile 18-19.5 were not nice into a bit of a wind but I managed to mostly hold pace and continued to overtake people. The last mile was nicely down hill and I plodded in for 2.55.39 with achey legs and a slightly better stomach!
Overall fitness was never as issue - boredom from the long, straight tarmac and feeling sick were more problems - if I ever did this again I would run it as fast as I could and I think the pain of pushing it hard would remove the boredom - but it was a training run so no harm done! I have never ran beyond 14.5 before so it was a good lesson and proves that the marathon in April shouldn't be an issue! More time on the legs will be beneficial though! I would also eat less the day before and rely more on gels, energy etc to get me round!
I haven't got any great sense of achievment or anything like that after completing this race - if I hadn't been able to do it after all this training I would have been very dissapointed so I just hit my expectations really, nothing more, nothing less!
Last weeks race where I raced a bit harder gave a better feeling even though it was shorter! Anyway onwards and upwards....
Friday, March 4, 2011
This weekend and other animals....
I have a 20 mile race this weekend - the Mad March 20 down near Bournemouth on Sunday! I am not sure how I feel about this race - I have only ever ran 14.5 before though it was off road and very hilly so not in the same boat as this - I originally thought it was hilly but having read some comments elsewhere turns out it isn't apart from one little lump!
So how do I approach it...well after last weekends race I reckon that I could really push it and hit a good 8 minute mile pace but as it is a step in to the unknown I think a steady 9 min/miles would be the sensible option! Its not an A race, its a training run and I need to remember that and not get carried away - who knows I may not even finish it! The name of the game at this point is also consistency in all training so blowing out on Sunday won't benefit me next week!
If I can finish 20 in 3 hours (9 mm) then it will certainly be a big boost for my confidence and will allow me to move nicely towards the London Marathon with some confidence - I reckon the adrenalin has to be worth 3 or 4 miles worth in the big smoke! I then only have 2-3 miles of hanging on to the finsih line!
In other news seeing as tomorrow is a rare weekend rest day - I can fix all my broken bike bits! Tri bike taken to pieces to replace the rear mech and get the wheels trued, road bike cleaned, service, tightened and spruced up a bit....winter training is a nasty business! Also should be booking our honeymoon which has probably been the hardest of all the wedding plans!
Next week will hopefully bring some tired legs, more cycling...(I'm hoping to get my first ride to work in one day at least), plenty more swimming and a few steady runs! Next sunday there is a 10 mile race which pretty much starts from my front door - this may be a quite nice as I had planned a 10 mile jaunt that day - could be fun just to notch up another race experience! Though 3 weeks of racing may not be ideal...it'll be a decision left for that morning I think!
Other than that next week could bring some big decisions elsewhere in my world but more on that later...it may of course not bring any decisions...its currently not in my hands! Just keep everything crossed over the next few days....though that may cause a few problems as I move in to my race!
I also got my delivery of GU gels - I have been very relunctanct on spending loads on training nutrition - I won't lie I think all nutrition products are grossly over priced and I now make my own training flapjacks which are good to chew on - however I couldn't really think up a substitute for a good energy gel and without doubt GU are the best that I have tried - so I decided it was an investment worth going for and if used carefully should see me through to the Forestman - 48 gels for £60 is still obscenely expensive but I only use them on long runs and as back up on long rides so 16 weeks so 3 or 4 per week is plenty more than I actually need! Chocolate Outrage is my flavour of choice but in fairness they all have their benefits!
The other half is now over her cold and I haven't had any real effects yet so hopefully I have survived, though I'm not speaking too soon! My relentless usage of vitamins, fish oils, green/fruit/white tea and hand gel is hopefully keeping everything at bay for the time being, I totally appreciate I will get ill at some point in the next 16 weeks so any time between Tuesday about 9pm and the end of March would be ideal and then after London till about the end of May...thanks!
Anyway enough rambling from me.....
Here is a joke...its one of my favourites: - Whats orange and sounds like a parrott?
a carrott!!!
I love it!
So how do I approach it...well after last weekends race I reckon that I could really push it and hit a good 8 minute mile pace but as it is a step in to the unknown I think a steady 9 min/miles would be the sensible option! Its not an A race, its a training run and I need to remember that and not get carried away - who knows I may not even finish it! The name of the game at this point is also consistency in all training so blowing out on Sunday won't benefit me next week!
If I can finish 20 in 3 hours (9 mm) then it will certainly be a big boost for my confidence and will allow me to move nicely towards the London Marathon with some confidence - I reckon the adrenalin has to be worth 3 or 4 miles worth in the big smoke! I then only have 2-3 miles of hanging on to the finsih line!
In other news seeing as tomorrow is a rare weekend rest day - I can fix all my broken bike bits! Tri bike taken to pieces to replace the rear mech and get the wheels trued, road bike cleaned, service, tightened and spruced up a bit....winter training is a nasty business! Also should be booking our honeymoon which has probably been the hardest of all the wedding plans!
Next week will hopefully bring some tired legs, more cycling...(I'm hoping to get my first ride to work in one day at least), plenty more swimming and a few steady runs! Next sunday there is a 10 mile race which pretty much starts from my front door - this may be a quite nice as I had planned a 10 mile jaunt that day - could be fun just to notch up another race experience! Though 3 weeks of racing may not be ideal...it'll be a decision left for that morning I think!
Other than that next week could bring some big decisions elsewhere in my world but more on that later...it may of course not bring any decisions...its currently not in my hands! Just keep everything crossed over the next few days....though that may cause a few problems as I move in to my race!
I also got my delivery of GU gels - I have been very relunctanct on spending loads on training nutrition - I won't lie I think all nutrition products are grossly over priced and I now make my own training flapjacks which are good to chew on - however I couldn't really think up a substitute for a good energy gel and without doubt GU are the best that I have tried - so I decided it was an investment worth going for and if used carefully should see me through to the Forestman - 48 gels for £60 is still obscenely expensive but I only use them on long runs and as back up on long rides so 16 weeks so 3 or 4 per week is plenty more than I actually need! Chocolate Outrage is my flavour of choice but in fairness they all have their benefits!
The other half is now over her cold and I haven't had any real effects yet so hopefully I have survived, though I'm not speaking too soon! My relentless usage of vitamins, fish oils, green/fruit/white tea and hand gel is hopefully keeping everything at bay for the time being, I totally appreciate I will get ill at some point in the next 16 weeks so any time between Tuesday about 9pm and the end of March would be ideal and then after London till about the end of May...thanks!
Anyway enough rambling from me.....
Here is a joke...its one of my favourites: - Whats orange and sounds like a parrott?
a carrott!!!
I love it!
Tuesday, March 1, 2011
Ironman Update # 12 (taken from my round robin e-mail)
Well its been a while since I did an update (Nov 10) so I know you are all desperate to here the comings and goings of the challenge -
December - a pretty intermittent month as I got just about every cold/cough etc going around, I did a 12 mile run on Christmas day during which I pretty much fell apart and so took the rest of the month off to recover - which was a great idea as I hit the New Year feeling fresh and ready....once the hangover had gone obviously!
The total training for 2010 was :-
Swim - 94 miles, 60 hours
Bike - 1670 miles, 105 hours
Run - 693 miles, 117 hours
Cross train - 101 miles, 19 hours
Total - 2558 miles, 301 hours
Not going to light up the world but a good solid first 12 months and noticeably lighter and fitter!
2011
As suggested, January started with a bang and I notched up some serious training time across all three disciplines, including a 14 hour week (my highest to date)! This however did lead me to feeling pretty mentally and physically worn-out by the end of the month with some pretty low points, however lots of food and rest perked me up a bit for February. Feb has gone well with some good positive quality sessions although I was a few hours short of my January total.
So 2011 to date looks like this: -
Swim - 23 miles, 14.7 hours
Bike - 437 miles, 26.6 hours
Run - 154 miles, 24.4 hours
X-train - 17 miles, 4.8 hours
Total - 631 miles, 70.44 hours
Swim: -
Soooo much swimming, including one week of 8,500 metres which blew me too pieces! To break it down (roughly) that is 1480 lengths of the 25m pool that I use....that's an awful lot of going up and down! I have focussed a lot less on speed at the moment - the amount of time it will take for me to get under the hour for the 3.8k isn't worth the investment whereas I can more than comfortably do it 1 hour 5 mins (yes I know its only 5 mins but its the principle)! My favourite set is 3 * 1000m at the moment, lots of time to plod up and down but there is always lots to think about...namely technique and not losing count of lengths!
Having said that a new 100m pb of 1.22 and a 400m pb of 5.58 were set during Jan - really chuffed with the 5.58 as that's been bugging me for ages trying to get below six minutes!
Bike: -
This has been my weakness so far in that I simply haven't done enough of it, I try and get on my turbo trainer (stationary bike thing) at least once per week and then a long ride at the weekend but it will need to be ramped up fairly soon.
I'm counting on the lighter evenings allowing me to ride to work which will really up the mileage pretty quickly so I am not panicking about this just yet. It is very cold, wet and muddy at the moment which is not the most fun of cycling conditions.
I have also been swindled out of about 6 hours (100 or so miles) of bike training due to mechanical issues in the last two weeks - Firstly a puncture and the spare tube having a bust valve = threw a massive paddy and went running instead, Secondly the rear mech (gear changer) on the tri bike caught in spokes and is now very, very broken = threw a massive paddy and watched TV all morning! In my defence I was racing the next day so didn't want to run!
Run: -
Some cracking running sessions including the rough and tumble 10mile - an exceedingly tough cross country race which involved climbing a hill on all fours it was so steep, I did really enjoy it though - muddy, splashy fun!
Race report: -
No great motivation when I woke up but dragged myself up there and took my place on the start line with a right proper grumpy face on! From the start it was downhill on tarmac through the village before a path led up through a field to the bottom of one of the biiiig, steeep hills - after one mile almost everyone was walking, in fact it was quicker for me to march up the hill than to run it! It was then down a rain filled muddy gully, running through deep puddles which were turning into a stream, various hills, puddles and mud later and we got to the real killer - big steep hill that required all fours just to drag yourself up - more climbing than running! Then back down just trying to stay on two feet! A few hills and mud filled shoe stealing puddles later and I was over the finish! After 4.5 miles I had decided to suck it up and enjoy it, I really gave it a lot and although not my fastest (no surprise there) to finish in 1.32.57 was pretty good and I was pleased afterwards - 147 out of 497 was good enough for me!
I alsogot dragged went along to a track session with the local running club and the running track - this was really good - very very tough, I vaguely remember collapsing on the sitting room floor once I got home! Simply put it was 12*300m sprints, in between you have a 200m jog/walk recovery - once everyone has joined up you go again! I did surprise myself with my speed at some points which was very positive and can't wait to go back!
It was all rounded off with the heartbreak half marathon this Sunday just gone which takes place on the Forestman course so it was a really good taster session.............oh my god its hard, the hills are pretty nasty little buggers for sure...and the marathon part of the Forestman involves doing them three times
Race report: -
Sunday - crap sleep, kept thinking I'd be late for the race! Morning was lovely though cold but set off to the race, registered...found out it was 14 miles not 13.1...ah well suited me really!
At the race start we went straight down a big hill and then straight back up the otherside - good wake up call! Thankfully a stile the otherside meant a quick rest while we all queued - then it was up the road for 1.5 miles before turning off on to the forest tracks - its a hell of a course with some pretty steep hills but nice on the flats - I went out too fast but after Saturdays impromtu rest I decided to hang in there as best as possible and keep going - on the flats I was holding about 7.40 pace which is very quick for me - I walked on three of the steep hills - which was just as fast as running and kept my legs okay!
Didn't receive the gels I ordered so I had grabbed a fry's turkish delight as energy to keep going....interesting but it seemed to work just fine and gave a little boost in energy here and there! A solid last mile and I was done, 10 miles in 1.22, 13.1 in 1.47.50 and 13.85 in 1.53.06 which I am happy with - I have never ran that fast for that long - on a flat course I may even surprise myself!
So that is the first two months nicely rounded off, I feel pretty fresh and good, apart from slightly achy quads from the above race! This week is a relatively easy one as I have a 20 mile race on Sunday down in Burton nr Christchurch so I am resting up for that! I then have a few weeks of hard training before a little thing called the London Marathon which I am really pleased to have got in for! So its all about keeping things going and upping my biking and running before London, at which point I'll ease back the running and really concentrate on the cycling...its only 16.5 weeks to go and that really isn't a very long time!
You've all had a lucky few months of no pestering and while I have still had some great donations come in I'd be hugely grateful for a big push in the final few weeks! Pretty please with a cherry and various other things on top!
www.justgiving.com/timdonell or www.justgiving.com/timdonell1 depending on your charitable persuasion!
Love to all,
Tim
December - a pretty intermittent month as I got just about every cold/cough etc going around, I did a 12 mile run on Christmas day during which I pretty much fell apart and so took the rest of the month off to recover - which was a great idea as I hit the New Year feeling fresh and ready....once the hangover had gone obviously!
The total training for 2010 was :-
Swim - 94 miles, 60 hours
Bike - 1670 miles, 105 hours
Run - 693 miles, 117 hours
Cross train - 101 miles, 19 hours
Total - 2558 miles, 301 hours
Not going to light up the world but a good solid first 12 months and noticeably lighter and fitter!
2011
As suggested, January started with a bang and I notched up some serious training time across all three disciplines, including a 14 hour week (my highest to date)! This however did lead me to feeling pretty mentally and physically worn-out by the end of the month with some pretty low points, however lots of food and rest perked me up a bit for February. Feb has gone well with some good positive quality sessions although I was a few hours short of my January total.
So 2011 to date looks like this: -
Swim - 23 miles, 14.7 hours
Bike - 437 miles, 26.6 hours
Run - 154 miles, 24.4 hours
X-train - 17 miles, 4.8 hours
Total - 631 miles, 70.44 hours
Swim: -
Soooo much swimming, including one week of 8,500 metres which blew me too pieces! To break it down (roughly) that is 1480 lengths of the 25m pool that I use....that's an awful lot of going up and down! I have focussed a lot less on speed at the moment - the amount of time it will take for me to get under the hour for the 3.8k isn't worth the investment whereas I can more than comfortably do it 1 hour 5 mins (yes I know its only 5 mins but its the principle)! My favourite set is 3 * 1000m at the moment, lots of time to plod up and down but there is always lots to think about...namely technique and not losing count of lengths!
Having said that a new 100m pb of 1.22 and a 400m pb of 5.58 were set during Jan - really chuffed with the 5.58 as that's been bugging me for ages trying to get below six minutes!
Bike: -
This has been my weakness so far in that I simply haven't done enough of it, I try and get on my turbo trainer (stationary bike thing) at least once per week and then a long ride at the weekend but it will need to be ramped up fairly soon.
I'm counting on the lighter evenings allowing me to ride to work which will really up the mileage pretty quickly so I am not panicking about this just yet. It is very cold, wet and muddy at the moment which is not the most fun of cycling conditions.
I have also been swindled out of about 6 hours (100 or so miles) of bike training due to mechanical issues in the last two weeks - Firstly a puncture and the spare tube having a bust valve = threw a massive paddy and went running instead, Secondly the rear mech (gear changer) on the tri bike caught in spokes and is now very, very broken = threw a massive paddy and watched TV all morning! In my defence I was racing the next day so didn't want to run!
Run: -
Some cracking running sessions including the rough and tumble 10mile - an exceedingly tough cross country race which involved climbing a hill on all fours it was so steep, I did really enjoy it though - muddy, splashy fun!
Race report: -
No great motivation when I woke up but dragged myself up there and took my place on the start line with a right proper grumpy face on! From the start it was downhill on tarmac through the village before a path led up through a field to the bottom of one of the biiiig, steeep hills - after one mile almost everyone was walking, in fact it was quicker for me to march up the hill than to run it! It was then down a rain filled muddy gully, running through deep puddles which were turning into a stream, various hills, puddles and mud later and we got to the real killer - big steep hill that required all fours just to drag yourself up - more climbing than running! Then back down just trying to stay on two feet! A few hills and mud filled shoe stealing puddles later and I was over the finish! After 4.5 miles I had decided to suck it up and enjoy it, I really gave it a lot and although not my fastest (no surprise there) to finish in 1.32.57 was pretty good and I was pleased afterwards - 147 out of 497 was good enough for me!
I also
It was all rounded off with the heartbreak half marathon this Sunday just gone which takes place on the Forestman course so it was a really good taster session.............oh my god its hard, the hills are pretty nasty little buggers for sure...and the marathon part of the Forestman involves doing them three times
Race report: -
Sunday - crap sleep, kept thinking I'd be late for the race! Morning was lovely though cold but set off to the race, registered...found out it was 14 miles not 13.1...ah well suited me really!
At the race start we went straight down a big hill and then straight back up the otherside - good wake up call! Thankfully a stile the otherside meant a quick rest while we all queued - then it was up the road for 1.5 miles before turning off on to the forest tracks - its a hell of a course with some pretty steep hills but nice on the flats - I went out too fast but after Saturdays impromtu rest I decided to hang in there as best as possible and keep going - on the flats I was holding about 7.40 pace which is very quick for me - I walked on three of the steep hills - which was just as fast as running and kept my legs okay!
Didn't receive the gels I ordered so I had grabbed a fry's turkish delight as energy to keep going....interesting but it seemed to work just fine and gave a little boost in energy here and there! A solid last mile and I was done, 10 miles in 1.22, 13.1 in 1.47.50 and 13.85 in 1.53.06 which I am happy with - I have never ran that fast for that long - on a flat course I may even surprise myself!
So that is the first two months nicely rounded off, I feel pretty fresh and good, apart from slightly achy quads from the above race! This week is a relatively easy one as I have a 20 mile race on Sunday down in Burton nr Christchurch so I am resting up for that! I then have a few weeks of hard training before a little thing called the London Marathon which I am really pleased to have got in for! So its all about keeping things going and upping my biking and running before London, at which point I'll ease back the running and really concentrate on the cycling...its only 16.5 weeks to go and that really isn't a very long time!
You've all had a lucky few months of no pestering and while I have still had some great donations come in I'd be hugely grateful for a big push in the final few weeks! Pretty please with a cherry and various other things on top!
www.justgiving.com/timdonell or www.justgiving.com/timdonell1 depending on your charitable persuasion!
Love to all,
Tim
Monday, February 28, 2011
February week 4 Training
Staffled again right at the last minute this week! I managed a measly 5.67 hours training this week...yes thats all, total rubbish!
Monday & Tuesday I was feeling pretty rubbish through lack of sleep due to various reasons - a monster sleep on Tuesday night left me feeling good Wednesday though so a good fast run (for me) for 5.2 miles around town!
Thursday: - Swim in the morning with a couple of others did 500,400,400,500,400,50 for some quality swimming
In the evening I joined a friend for a 6 mile run - few GI issues so it was a struggle more than a joy but nice and easy so an't complain
Friday - back in the pool for 3*1000 swim - none of it fast - about 6.57 per 400m but I was strong and steady and am more than capable of 1 hour 5 minutes for the actual swim on race day!
Friday evening I was due to swim again but felt really dizzy about an hour before - turns out it was just lack of food - decided to rest and get ready for the weekend!
Saturday - was really looking forward to a good cycle followed by a good race on sunday! I got up early and drove to my parents to cycle from there as I was meeting some others for lunch afterwards! Out on the tri bike for the first time this year on the Forestman course - 2 miles in I was climbing a hill and a big crack and the back wheel locked up - rear mech properly tangled in spokes....what a waste! Two weekends in a row I have been foiled by proper stupid things! Annoyingly I had no swim kit and didn't to run so it was a total wasted Saturday when I was due for three hours training!
Sunday - crap sleep, kept thinking I'd be late for the race! Morning was lovely though cold but set off to the race, registered...found out it was 14 miles not 13.1...ah well suited me really!
At the race start we went straight down a big hill and then straight back up the otherside - good wake up call! Thankfully a stile the otherside meant a quick rest while we all queued - then it was up the road for 1.5 miles before turning off on to the forest tracks - its a hell of a course with some pretty steep hills but nice on the flats - I went out too fast but after Saturdays impromtu rest I decided to hang in there as best as possible and keep going - on the flats I was holding about 7.40 pace which is very quick for me - I walked on three of the steep hills - which was just as fast as running and kept my legs okay!
Didn't receive the gels I ordered so I had grabbed a fry's turkish delight as energy to keep going....interesting but it seemed to work just fine and gave a little boost in energy here and there! A solid last mile and I was done, 10 miles in 1.22, 13.1 in 1.47.50 and 13.85 in 1.53.06 which I am happy with - I have never ran that fast for that long - on a flat course I may even surprise myself!
So a good finish to a crappy week - should have been closer to 10 hours training - so with this week and last I am about 7 hours short for the month which isn't ideal but I am feeling fine so can push it in March! 20 miles awaits next sunday...we'll see how that goes! Its flat but I've never ran that far so a gentle 9 min/miles should suffice!
Monday & Tuesday I was feeling pretty rubbish through lack of sleep due to various reasons - a monster sleep on Tuesday night left me feeling good Wednesday though so a good fast run (for me) for 5.2 miles around town!
Thursday: - Swim in the morning with a couple of others did 500,400,400,500,400,50 for some quality swimming
In the evening I joined a friend for a 6 mile run - few GI issues so it was a struggle more than a joy but nice and easy so an't complain
Friday - back in the pool for 3*1000 swim - none of it fast - about 6.57 per 400m but I was strong and steady and am more than capable of 1 hour 5 minutes for the actual swim on race day!
Friday evening I was due to swim again but felt really dizzy about an hour before - turns out it was just lack of food - decided to rest and get ready for the weekend!
Saturday - was really looking forward to a good cycle followed by a good race on sunday! I got up early and drove to my parents to cycle from there as I was meeting some others for lunch afterwards! Out on the tri bike for the first time this year on the Forestman course - 2 miles in I was climbing a hill and a big crack and the back wheel locked up - rear mech properly tangled in spokes....what a waste! Two weekends in a row I have been foiled by proper stupid things! Annoyingly I had no swim kit and didn't to run so it was a total wasted Saturday when I was due for three hours training!
Sunday - crap sleep, kept thinking I'd be late for the race! Morning was lovely though cold but set off to the race, registered...found out it was 14 miles not 13.1...ah well suited me really!
At the race start we went straight down a big hill and then straight back up the otherside - good wake up call! Thankfully a stile the otherside meant a quick rest while we all queued - then it was up the road for 1.5 miles before turning off on to the forest tracks - its a hell of a course with some pretty steep hills but nice on the flats - I went out too fast but after Saturdays impromtu rest I decided to hang in there as best as possible and keep going - on the flats I was holding about 7.40 pace which is very quick for me - I walked on three of the steep hills - which was just as fast as running and kept my legs okay!
Didn't receive the gels I ordered so I had grabbed a fry's turkish delight as energy to keep going....interesting but it seemed to work just fine and gave a little boost in energy here and there! A solid last mile and I was done, 10 miles in 1.22, 13.1 in 1.47.50 and 13.85 in 1.53.06 which I am happy with - I have never ran that fast for that long - on a flat course I may even surprise myself!
So a good finish to a crappy week - should have been closer to 10 hours training - so with this week and last I am about 7 hours short for the month which isn't ideal but I am feeling fine so can push it in March! 20 miles awaits next sunday...we'll see how that goes! Its flat but I've never ran that far so a gentle 9 min/miles should suffice!
Monday, February 21, 2011
February Week 3 Training
Despite a dodgy stomach for most the week and an obscene hangover I got most of my training done and in the bag this week! The stomach I think was due to a change in diet - trying to take on more carbs - it didn't work so I'll happily ignore that one!
Monday - 6.4 mile steady run with a friend, nice pace and felt right as rain
Tuesday am - 2k swim almost all with the pull buoy and felt fine with it - good consistent times which will stand me in good stead!
Tuesday pm - down at the running track for 12 * 300 - really enjoyed this and will continue to do it, with warm up and down was about 6 miles in total so a good and refreshing way of getting more running in!
Wedensday - 55 minute turbo session of 5 minutes hard and 5 minutes easy, good session and will use it again for sure!
Thursday - Went to rugby training for some more fast running - good way of getting the legs turning and endurance!
Saturday - what a nightmare, went and joined a new lot of riders who are quite good I believe, had 75 miles planned, made it 200 metres before I flatted and then spare valve was buggered so I strolled on home! Fixed the bike but decided to run instead - knocked out 10 slippery muddy and hilly miles which were surprisingly hard!
Sunday - got up early after a heavy saturday night and joined some others for a steady spin down to the coast and back - it was flat which was a good thing for me! Got some good intervals in though despite still being drunk I think!
So a total of 9.5 hours which was slightly below target but the punctures and crappy run on Saturday was definitely not cool! I'll make it us this week and have a half marathon on Sunday and then a 20 mile race the following Sunday!
See you then...
Monday - 6.4 mile steady run with a friend, nice pace and felt right as rain
Tuesday am - 2k swim almost all with the pull buoy and felt fine with it - good consistent times which will stand me in good stead!
Tuesday pm - down at the running track for 12 * 300 - really enjoyed this and will continue to do it, with warm up and down was about 6 miles in total so a good and refreshing way of getting more running in!
Wedensday - 55 minute turbo session of 5 minutes hard and 5 minutes easy, good session and will use it again for sure!
Thursday - Went to rugby training for some more fast running - good way of getting the legs turning and endurance!
Saturday - what a nightmare, went and joined a new lot of riders who are quite good I believe, had 75 miles planned, made it 200 metres before I flatted and then spare valve was buggered so I strolled on home! Fixed the bike but decided to run instead - knocked out 10 slippery muddy and hilly miles which were surprisingly hard!
Sunday - got up early after a heavy saturday night and joined some others for a steady spin down to the coast and back - it was flat which was a good thing for me! Got some good intervals in though despite still being drunk I think!
So a total of 9.5 hours which was slightly below target but the punctures and crappy run on Saturday was definitely not cool! I'll make it us this week and have a half marathon on Sunday and then a 20 mile race the following Sunday!
See you then...
Wednesday, February 16, 2011
Running in Circles....
....is generally what I am not very good at! An A to B training run is good for me - running in a big loop is not good, I get bored! Anyway this has nothing to do with that....last night was my first track session!
I'd never considered hitting the track before, just didn't really see the point - I'm not trying to go fast in the ironman race thats for sure - just survival will be good enough for me! However one of the morning pool people said you could just turn up pay £1 and have a go! Beats doing my normal 1 hour loop around town anyway so hey, why the devil not!
So I legged it home from work and got changed, quick bathrrom stop and scooted out the door - I only live a quarter mile from the track so I ran over there...turned out I had loads of time as it doesn't normally actually get going till 7!
Anyway chatted to some others I know and just warmed up with three or four loops of the track, everyone was dreading the workout coming up - it was going to be 12*300, now that didn't sound very hard to me - its only 3.6k, thats not very far at all, even running fast!
So we started with some drills, strides, bounding etc and then went into the main session - first one I started strong and finished about 3rd of 15 - I was going at about 95% I would estimate which was probably a touch fast, then it was 200m jog recovery. Towards the end there was more walking than jogging to be fair!
And so it continued, I hovered around the 55-58 second mark with the fastest being at 51 seconds for the last one! During the middle sessions I was hovering in around a group behind the 3 or 4 fastest so that I didn't go too fast and blow up! Having never done anything like this before I wasn't sure how long I could go for etc - turns out I was fine - though it was a brutal session - the 1/4mile jog home wasn't the easiest thing on beasted legs! I only mention the bathroom stop earlier as it did cause some discomfort whn going for it, so I'll remember to adjust for that next time!
There were some seriously quick people out there - though I could handle it and probably beat most of them over that distance the speed with which some of the shorter women were travelling was pretty impressive - I only say that as my stride over 300m must be a massive benefit compared to being 5' 2" or whatever they were! I expected to get whooped over 100m as they were pretty speedy off the line and it takes me 25m to get up to any speed!
So the first time on a track since school was a success - I really enjoyed it and certainly got a lot of benefit out of it! 300m still doesn't sound very far but we used to do fitness in rugby training which would be a length of the pitch and back 3 times or whatever the reps were! 300m would be over 3 times that - so a lot more beasting involved! I like the beasting though - when you can keep going even though you are hanging big time! Having said that next weeks schedule is 100,200,300,400,500,600,800,600,500,400,300,200,100, which quite frankly looks obscene! Again I'll have to play it by ear and just see how it comes - I've no idea how fast to run over most of those distances!
According to Garmin my fastest was about 4.19 per mile, which is scary to think that over 300m I can't get under 4 minutes....and to think some people run marathons not far off that pace....gulp!
So the total was just over 6 miles for the evening - much more benefit than an hour plodding the streets! They do some sort of track/long/xc session every night but I think just one track session a week will do.....I shouldn't like anyone to actually think I am a runner (shudder)!
I'd never considered hitting the track before, just didn't really see the point - I'm not trying to go fast in the ironman race thats for sure - just survival will be good enough for me! However one of the morning pool people said you could just turn up pay £1 and have a go! Beats doing my normal 1 hour loop around town anyway so hey, why the devil not!
So I legged it home from work and got changed, quick bathrrom stop and scooted out the door - I only live a quarter mile from the track so I ran over there...turned out I had loads of time as it doesn't normally actually get going till 7!
Anyway chatted to some others I know and just warmed up with three or four loops of the track, everyone was dreading the workout coming up - it was going to be 12*300, now that didn't sound very hard to me - its only 3.6k, thats not very far at all, even running fast!
So we started with some drills, strides, bounding etc and then went into the main session - first one I started strong and finished about 3rd of 15 - I was going at about 95% I would estimate which was probably a touch fast, then it was 200m jog recovery. Towards the end there was more walking than jogging to be fair!
And so it continued, I hovered around the 55-58 second mark with the fastest being at 51 seconds for the last one! During the middle sessions I was hovering in around a group behind the 3 or 4 fastest so that I didn't go too fast and blow up! Having never done anything like this before I wasn't sure how long I could go for etc - turns out I was fine - though it was a brutal session - the 1/4mile jog home wasn't the easiest thing on beasted legs! I only mention the bathroom stop earlier as it did cause some discomfort whn going for it, so I'll remember to adjust for that next time!
There were some seriously quick people out there - though I could handle it and probably beat most of them over that distance the speed with which some of the shorter women were travelling was pretty impressive - I only say that as my stride over 300m must be a massive benefit compared to being 5' 2" or whatever they were! I expected to get whooped over 100m as they were pretty speedy off the line and it takes me 25m to get up to any speed!
So the first time on a track since school was a success - I really enjoyed it and certainly got a lot of benefit out of it! 300m still doesn't sound very far but we used to do fitness in rugby training which would be a length of the pitch and back 3 times or whatever the reps were! 300m would be over 3 times that - so a lot more beasting involved! I like the beasting though - when you can keep going even though you are hanging big time! Having said that next weeks schedule is 100,200,300,400,500,600,800,600,500,400,300,200,100, which quite frankly looks obscene! Again I'll have to play it by ear and just see how it comes - I've no idea how fast to run over most of those distances!
According to Garmin my fastest was about 4.19 per mile, which is scary to think that over 300m I can't get under 4 minutes....and to think some people run marathons not far off that pace....gulp!
So the total was just over 6 miles for the evening - much more benefit than an hour plodding the streets! They do some sort of track/long/xc session every night but I think just one track session a week will do.....I shouldn't like anyone to actually think I am a runner (shudder)!
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