Rest day - well from exercise anyway

Decided not to force myself out of bed too early this morning - in an effort to feel reasonably fresh for the PRINCE2 exam in the afternoon. Completed the exam anyway so fingers crossed :)

Picked Lyd up for an evening in and decided on Fish n Chips as the athletes food this evening :0)  well you need to reward yourself sometimes - back to full training tomorrow - and hoping the weather starts to get better than its been!!!!

Broken Garmin Forerunner 405

Finally got around to calling Garmin since the PIN housing for the 405 strap has just snapped off - by all accounts a known issue on the Garmin forum :0(  was surprised to hear that because it was out of warranty it would cost £78 (a bit steep - Julie had her's replaced last month for £40).  Absolutely love the watch and it has been very very reliable over the past three years - and has undoubtably helped my running quite a bit - certainly wouldnt be running sub-7s without it!!!!!! Anyway it was useless without been able to get a strap on it so its now sent off to be replaced :0(  lets see how the garmin customer service works then??????????

Really struggling for time

Well Wednesday morning I managed to get into Mold Pool for a steady 1500m - which at least felt easier than last week. Because of the PRINCE course that was the limit of my training, as Lydia was staying over and there was homework after passing the first PRINCE exam of the week :0)

On Thursday I managed to get out for brisk 8 mile run after the course - and just managed to beat the weather. The weather really has been shocking this week and looks to continue. So when I finished the course I knew I needed to clear my head and do something, so got straight out and along the Meadows. Actually produced my first run of avg sub 7 min miles for a decent distance - which I was especially happy with considering how muddy it was down by the River

You can see the Garmin trace for the run here

Unfortunately the rest of the evening involved reading a PRINCE2 Manual

Struggling for time

Well this week I'm on a PRINCE2 Course - so finding time to train is certainly going to be more difficult. Anyway on Monday I managed to get some strength work (legs) and stretching in the gym before going back home to revise from the days coursework. The stretching this year has really worked and I can honestly say I am now an advocate of stretching - especially for us older folk :0)  20-30mins of stretching and rolling really helped freshen up my legs following the long run and rides over the weekend.

That also meant my bike had to be an early morning session - so the alarm went off at 6am - and I did 30 minutes of high cadence and then 30 mins of power work on the turbo - which certainly woke me up.  After a day of sitting down - my legs were again stiff :0(   but followed this up with a Body Pump class - so some extra all round strength work. And thats been followed up by cooking - and then some revision - the joys :0)

Well its swimming in the morning - :0)  as long as I can get over my procrastination !!!  I think the SwimSmooth guys were definitely right with this email::-

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Is Procrastination Killing Your Swimming?

Procrastination is a silent killer of swimming performance; it keeps us doing the safe and familiar things, and stops us making the changes that we need to improve. It keeps us on that frustrating plateau we're on, sometimes for years. Do you recognise yourself in any of these statements? I haven't been in the water in ages, when I do go back it's going to be a struggle. When I'm at the pool I see slow swimmers fighting the water. At all costs I must work on my stroke technique and focus on efficiency. I don't feel ready to -  join a squad / swim in open water / do a race  - as I'm not a strong enough swimmer yet. I'm sure my stroke technique is fine, I've been swimming for years and it's always stood me in good stead. What I need to do is train harder. Procrastination can take other forms too, such as endlessly studying great swimmers on Youtube or debating technique to the nth degree on internet forums. The more intellectual the swimmer the more elaborate this analysis-paralysis becomes but more often than not people who do this are simply putting off going to the pool and actually swimming. Our suggestion? Don't put it off another day. Commit to a period of six to eight weeks and make some major changes in your approach to swimming. Then focus on those changes every session and be objective about the outcome by measuring your swimming speed before and after. The worst thing that can happen is that you slow down slightly and need to revert to what you were doing before. But far more likely you'll finally get off that plateau and break through to a higher level of swimming. What changes should you make? There are some ideas here and here but quite likely it's the thing you've been avoiding doing more than everything else. If you keep on doing what you've always done, you'll keep on getting what you've always got. It's a cliché but so very true. Swim Smooth!

Pain

Well after the bike and Saturday - it was long run day and watching the London Marathon didnt even seem to motivate me to get out - obviously very tired. Anyway once I got out I ran down to Flint and around, but then had to climb up Pepper Mill Lane - a two mile climb - which just seemed to batter my legs :0( by the time I got upto Northop Hall at 7 miles I knew I was suffering. Anyway I continued on, and on , and on - with plenty more climbing too. It really slowed my pace as the legs just wouldnt take me and any faster. By the time we got back (Julie was on her bike), I knew I needed to add a couple more miles on - which meant another 2 mile climb but got through it by knowing I would be down hill on the way back. Well that two miles up was painful - really really painful and the legs are still VERY stiff today. Got 20 hilly miles in though - just one more long one next week of 22 miles - bring it on!!!!!!

You can see the garmin trace here - Heart rate is well low - and avg speed didnt do badly considering the climbing and my legs

A Hard Weekend!!!!!

Well I know its getting near now - and so does the body. On Saturday I got out on the bike, and met some Helsby guys whilst cycling up towards Llandegla and joined them on a ride up to Bala. That meant plenty of climbing, a bit of rain and a lot of wind (great practise for Lanza). It also meant a bacon butty and Americano at the cafe in Bala :0)

Riding back was a lot nicer - apart from the wind seemed to get up even further. After going through Ruthin we finished off with the climb at Moel Artur - which the guys had never completed this way :0) ouch!!!!

See the garmin trace here

Early morning run

After another 1hour turbo (because of the dreadful weather) on Thursday night, I decided to get up early and do my run.

Run started off really badly and couldnt even get my legs going on the flat, and then when the gradient picked up towards Rhosemor I began to really really struggle. As the sun got brighter and brighter (at last), the drag upto Rhosemor was really hurting - its basically a 3.5 mile hill with some steep bits - and really really can blast you. Any way by the time I got up top I was struggling but managed to get the legs going again and even managed to open them up a bit. Coming back down can also hurt as it can get pretty quick and batter your legs, final  mile found quite hard as I tried to push on - anyway finished with HR AVG till in Zone 2 and AVG PACE of less than 7:30 per mile which wasnt bad considering the start. 

Got a feeling I'm going to be eating quite a bit today :0)   started with a big bowl of muesli, SIS Rego Recovery Drink and a Bagel with honey on :0)   bring on the morning Costa :0)

You can see my Garmin trace here

Oh no back in the pool

Well after two weeks of procrastinating - decided the Swimsmooth email was spot on about why I'm not getting any quicker/better - its purely procrastinating because im not keen on it :0(  and dont feel confident!!!

Anyway pushed myself and went did 1500m before work at Mold - got through it but did feel tired - not ideal but going to push myself with this over the next four weeks, and put into practise what I learnt in last months Swimsmooth course. As well as being a bit of a Bambino and Overglider - I've also got to get that swim fitness back as the shoulder were certainly tight.

Anyway backed this up with a decent lunchtime run around the Meadows - and although the legs were heavy, especially near the end, felt really good - and DEFINITELY feeling the benefit of no alcohol!!!!!!!

See my run trace here on the garmin site
http://connect.garmin.com/activity/169405655

Tuesday - and its back to it

Up early before work to do a decent one hour turbo - this mornings was a more interesting Virtual Reality route on the Bushido using the Tacx Trainer software with plenty of climbing :0) 

At lunch I took the opportunity to drop the Slice off for a service to prep for some decent miles before the race - gears and brakes certainly  need doing properly ***  definitely want to learn how to do later in the year. Dropped off at Eurkea's, so hopefully ready to give a good spin at the weekend.

After work decided to do some strength/flexibility work with Julie - and went to do the hour BodyPump which certainly got the legs going again - as well as testing the shoulders/chest. Stretched out for 20 mins afterwards as well - certainly noticing the difference when helping me through the week.

Rest day

Well after the long ride and run of the weekend, I used Monday as the rest day and took the opportunity to get a sports massage in Hoole, which was definitely useful - as it certainly identified my IT Bands were starting to tighten again - so I've worked on those since then. Apart from that the legs were just really heavy!!

I also took the opportunity to start getting the bike prepped for Lanza - and with my new wheels - finally decided on the Mavic Sosmic Cabones - arriving over the weekend, I used some time to finish them off by adding the cassette. I've decided to go for an 11-28 again on the back following last years advice by Wilko to save my legs :0)  and certainly think the extra did help.

Long run - major stomach issues

The training is picking up and that means long runs. This weeks was a 18 miler !!!!!

Decided to run down to Flint and back up around to begin with - but after about 4 miles I began to realise that the stomach was really playing up - after the run up from Flint I knew I needed to sort this, so decided to run back home and have a quick toilet stop. Wow - two major stomach issues in a week - noted and will definitely watch my nutrition better from now in - Bella Italia Pizza and High5 - probably arent a good mix for lunch before a long run :(  

Anyway apart from that felt comfortable - although legs are getting heavy from 15 miles - I guess they should considering I had a 100 mile ride in the day before.

http://connect.garmin.com/activity/168645319

100 mile ride out into Cheshire

Set out early on Saturday morning to get back for the girls - and managed a cool 100 mile out to Nantwich and back. Beautiful morning - though a little cold at the beginning. Thought it was telling me something when I went by Donald McCains stable today - had to go for BallaBriggs after that - but wasnt to be  :0(

Anyway managed to get a nice 100 miles in and back for the end of the FA Cup semi final. Felt tired at the end - but its always a long old ride when you are out there by yourself doing that sort of distance. Its another one under the belt though - so planning a hilly 100 next week.

You can see my ride here:-
http://connect.garmin.com/activity/167936854


Its long run time tomorrow - better do some stretching :0)

Early morning Turbo

Friday was turbo time - so started with one of the Tacx VR courses on the Bushido - unfortunately a system install in the middle impacted that one - so finished it off with a technique session again at 100+ which made up the hour :0)  Back outside tomorrow will certainly be more interesting.

Nearly a Paula Radcliffe moment in the village

Well sometimes its good to get reminders of what happens if you dont take care of your nutrition!!!!!!   Did an early morning run over Rhosemor - but felt on the climb that my stomach just wasnt right but just pushed on (HR was also up). Anyway at about mile 5 the pain was causing issues and seriously having to clench my butt cheeks - NOT good for your run posture. Anyway coming down I decided I'd better cut short the run - so knocked a mile off by coming through Northop. By then I knew I needed the toilet so bad and considered just squatting by the side of the road as it was that uncomfortable - so obviously this also slowed me down - as every time I tried to speed up it became worse. Anyway got home - just !!!!!!!!!!!!!!!!!!!!!!!!!! :0)

http://connect.garmin.com/activity/167227017

Felt much better after - anyway backed it up with a light run around the Meadows with Julie

Heavy legs....but keep on pushing

After the long run on Tuesday, followed by the BodyPump - I backed it up with another double session.

Early morning 100+ technique cadence session for 45 minutes to try and clear the legs - as well as smooth the movement out. Good session and found it was definitely getting easier to spin quickly and smoothly by the end :0) At lunch had to stretch out for 30 minutes to try and clear out the legs :0)  doesnt get an easier the older you get

Backed it up with a ride over Moel Famau and back over Moel Artur again - soon realised the tough couple of days had taken a lot out of my legs. By the time I got over Rhosemor I knew it was going to be hard - but it wasnt really till I got over Moel Famau how painful it was going to be. Moel Artur is a beast of a climb on a good day - and on a bad its just mean !!!!! And that what it felt from the very bottom - just dug deep and kept spinning - and standing in the lowest gear - 39-28 :0(

http://connect.garmin.com/activity/167228028

Alcohol has now officially stopped till Lanza!!!!!!!!!!!!

After feeling like crap on Monday and not being able to do anything, I got out for a run again on Tuesday.

The run around the Meadows in Chester was my first since Thursday, and I certainly felt it. HR was higher than normal as I'm still not feeling 100% and the head is still loaded. Kept having to slow slightly because of the HR but kept it steady - although legs felt really heavy from 6 miles :0(  anyway managed to finish it ok and felt better for it. See the garmin trace here:-

http://connect.garmin.com/activity/166930325

After the run I also managed a strength session in the gym with a good hard BodyPump - feeling fresher and healthier already :0) mussels and homemade bread for tea :0)

Back to training

Well after a day off on Saturday - I got back on my bike on Sunday - but definitely not feeling the love :0(

Headed out towards Ruthin in some poor weather - and my nose already streaming. Then headed across as the weather was looking pretty poor up on the tops of the Clywdians - rode up and around the Shelf. After that and looking at the top of the Horseshoe - took the decision to head east wards towards Wrexham, and although the weather didnt seem to be getting any better - I wasnt climbing any higher.

Continued towards Wrexham and then around Chester - with my nose somehow streaming even more - felt pretty strong but didnt have much nutrition. Well got to Chester and then headed back - a good 75 miles in the legs was alright - but not feeling well and feel a cold coming on :0(

See my garmin of the ride here
http://connect.garmin.com/activity/166354737

Saturday - oh no - alcohol has to now stop!!!!

Well all exercise has been abandoned because of the messy party today - although it could have been worse - I could be feeling like Julie :0)

Alcohol has now got to stop if I'm going to get through IM Lanzarote :0(

Easter Friday - The pain of alcohol

After a couple of bottles of red on Thursday, the ride over Moel Famau on Friday was painful!!!!!

The view from Moel Famau overlooking Ruthin was amazing in the snow - even though it wasnt too cold. Anyway the ride where I've been pretty strong was a struggle on Friday, and didnt enjoy!!!!   Came back over Moel Artur which was really painful indeed - and really tested the legs today. See my garmin of the ride here:-

http://connect.garmin.com/activity/165582917

With a family party today, its not going to be the most active!!!! And also means more red wine and cake :0)

Thursday - Breakthrough Run session

After trying to up my cadence for the last couple of miles on Tuesday - I decided to try for the full 10 miles on my run on Thursday.

So first run of 90+ cadence - felt strong although last mile I was heavy.  90ish cadence has made a major difference to speed (7:01 pace for 10 miles) and still keeping the HR down in Zone 2 (which is marathon pace).

Major change in my running :0)

Jamie's 3rd Birthday also brought about a couple of bottles of wine - which didn't help my athletic prowess :0(

Wednesday - British weather back to normal

Well the weather is back to normal, with snow :0(  after last weeks hot temps its unbelievable that the UK can change so quickly.  So Wednesday's cycling involved a hard Spinning session at work with loads of climbing and then a good hard seated turbo for an hour on the Tacx Bushido :0)

Back to training

Well after a couple of days break from training and a painful sports massage - it was back on it. After an early start at work I got out for a decent 10 mile run around the Meadows in Chester. With the legs feeling much fresher from the massage - no pain no gain!!!!!

Kept the HR really low in first 6 miles @ under 140bpm for most. After the Eccleston Ferry bank I decided to try and use a shorter quicker stride whilst continuing with a low HR. Managed to do a nice 3.5 miles @ around 90rpm cadence - up from my normal at around 82 rpm :0) felt weird at first but kept at it and noticed an increase in speed - with each of the 3.5 miles under 7 min miles whilst HR was still steady in the Zone 2. Wow going to try and continue if that really does work - just got to make sure the HR stays low but felt pretty comfortable. Going to read up more on this cadence stuff


See my garmin from the run
http://connect.garmin.com/activity/164481226


After that it was onto BodyPump for an hour - probably a bit much after the run - as the squats certainly took their toll :0)


Time to rest now :0)

Another day off

Well after a busy day at work - it was time again for another sports massage, and because it had been a month since the last I knew it was not going to be pretty.

And after 30 minutes of pain - on the calves and glutes - I got up to feel a little dodgy (obviously flushed a load c*** from my muscles again into my blood stream), which meant water, water, water.

Monday night was also 'rest' with a cracking charity night at the Chester Comedy Club - but also meant a late one :0(

Day off

Well after a full on a week - youve got to have some time off and enjoyment!!!!! And Sunday certainly was even though I had a 3 hour drive back from Newcastle - it was certainly worth it !!!!

Back to training today - witha big smile :0)