Training Week 11 (or not)

Nowt – zip – nada – nothing

… and I’m not happy about it


BUT I am off on holiday on Tuesday night so should get things started again then

IRONMAN GERMANY ... 265 DAYS AND COUNTING

Down, Down, way on down

Injury has me so depressed … I’m not a happy bunny at all

I thought the PF injury was improving as my heal was not as sore when I got up on a morning BUT as I sit massaging my foot with a tennis ball it is evident that the injury is still as bad as my arch is very sore.

I’m off on holiday in a weeks time for some warm weather training that is supposed to start each day with an hours run … I am still hoping that I may manage an hour run/walk in the sand and will still get pool time to work on my drills etc and may even hire a bike for a few days

But this injury has me down … down means no motivation … no motivation means no training … and even if I did have the motivation, working on the house leaves no time for training


At a time I should been enjoying decent mileage … a am on the bench


And very down :o(

IRONMAN GERMANY ... 270 DAYS AND COUNTING

Training Week 10 (or lack of)

A massive low point for me, probably the lowest since starting this Blog. I got no training done this week down to Injury, Flu and having to decorate … all I got done was 1 Hour in the gym on Saturday

As I’m still only scratching the surface of the decorating I need to do and still need to rest the PF injury, so it looks like I’ll get next to no training in this next week either .

IRONMAN GERMANY ... 272 DAYS AND COUNTING

Training Week 9

A poor weeks training for me this week (less than 7hrs), a combination of injury and DECORATING.. and I‘m going to be spending most of the week decorating so its going to be even less this coming week.

The thing is being on my feet decorating is not giving my PF injury much of a chance to recovery

:o(

SUN	PM	00:40	RUN	Easy run with GF
MON	AM	01:06	BIKE	Gym bike followed by 5mins of stretching … legs felt sluggish (may be from Sundays long & hilly ride
MON	PM	01:01	OTHER	Warm up on the rower then circuit training finished of with 5-10mins of stretching
TUE	PM	01:10	RUN	Club run in the fog (about 8miles)
WED	__	__	__	REST
THU	PM	01:50	SWIM	Swimming with the Masters, I struggled this week and managed: - 1 x 1000 warm u 8 x 25 Build 4 x 50 Hard 8 x 25 Mixed Drills 7 x 200 Hard (flat out) 5 x 150 Pull & Paddles 1 x 200 Swim down
FRI	PM	00:53	OTHER	Warm up on the rower then circuit training finished of with 5mins of stretching
SAT	__	__	__	REST

IRONMAN GERMANY ... 279 DAYS AND COUNTING

Plantar Fascia :o(

Well it’s not just a bruised heel; a trip to the physio has revealed that I am most probably suffering from a Plantar Fascia injury so ... 2 weeks without running and regular massage of my heal with a tennis ball and a bottle of frozen water.

:o(

The treatment given for my heal by the physio was massage, acupuncture in the pad of my heal (OUCH!!!) and some manipulation

While at the physio’s I also had acupuncture for my neck/back ... a long standing injury that is the result of a car crash some years ago and some work done on my right knee, which I suffer from stiffness due to over hyperextension.

At least its only impact type training I need to avoid

IRONMAN GERMANY ... 282 DAYS AND COUNTING

On The Bench

Well as far as running is concerned

I think I am going to have to take at least 7-10 days off running due to a bruised heel, its been niggling me on and off since Hartlepool Triathlon but its now at the point where the pain is at a level I struggle to put weight on the morning after a run.

A bruised heel is when the heel bone (calcaneus) which is protected by a pad of fat is subject to repeated pounding. This can cause the fat pad to be pushed up the side of the heel leaving less of a protective layer causing heel pain.

So I’m not a happy chappy


:o(

IRONMAN GERMANY ... 284 DAYS AND COUNTING

Training Week 8

Had a very good this week, getting over 13hrs in, including good long quality sessions in the swim and on the bike plus a 75%HR test on the run to help me monitor my improvement. 13 was probably to big a jump but due to personal and work commitments I have to grab the opportunities when I can. Next week will probably be a more realistic 10hrs … we’ll just have to wait and see.

SUN	AM	00:55	SWIM	An easy 2k continuous concentrating on style and glide
SUN	AM	02:05	RUN	Straight out of the pool for a long run (12miles or so) at 70-75% MHR
MON	AM	00:35	OTHER	Circuit training (non stop)
TUE	AM	01:05	BIKE	60 mins on the gym bike followed by 5 mins stretching The bike session was: - MAIN SET 5 x (1 min at levels 0 thru 9 @ 95-110 rpm WARM DOWN 1 min at level 1,2,3,4,5,4,3,2,1,0 at 100 rpm Felt rough when I went but felt good during set and feel good now
TUE	PM	01:05	RUN	A test to estimate my pace at 70-75% MHR over a measured course - result was 9:42 per mile Finished off with some stretching
WED	__	__	__	REST DAY (due to work commitments)
THU	AM	00:55	BIKE	45mins on the Gym Bike Followed by 5mins stretching - after 5-10mins warm up, did the first 1min in every 5 at the hardest level out of the saddle
THU	PM	02:00	SWIM	Masters swim session l, did: - 6 x 200 Steady warm up on 4:15 8 x 25 build 8 x 25 race sprints (diving off side) 14 x 100 odds on 1:50 evens on 2:05 1 x 200 Drills - odd back kicks, evens catch up 16 x 25 Turn & Sprint drills 8 x 100 Paddles and pull buoy 1 x 200 Warn down
FRI	__	__	__	REST
SAT	AM	03:40	BIKE	Cycling in the Scottish borders an easy paced but hilly 50 mile (750m of climbing) circular route stating at Galashiels … very nice ride … we were out for just over 4hrs but stopped for a bite to eat, so I only record the training time (average speed 14-15mph)
SAT	PM	00:45	RUN	Easy run

IRONMAN GERMANY ... 286 DAYS AND COUNTING

Training Week 7

For me my 2nd transition week and the introduction of some gym work based strength training

So this week looked like this : -

SUN	PM	00:50	RUN	Easy run off road
MON	AM	01:05	BIKE	Gym bike, steady session at 70-75% MHR
TUE	AM	00:35	OTHER	Circuit training at gym - introduction of winter strength training
WED	__	__	__	REST (away on business)
THU	AM	01:05	BIKE	Gym bike:- 5mins wu- 10x[1min hard out of saddle @ 60rpm, 1min recover @ 90rpm,1min spinning 125rpm+, 2min recover @ 90rpm] - 5min wd) plus 5min stretch
THU	PM	02:00	SWIM	Killer session at the masters, which looked like this: Warm up 1 x 400 in 7:30 2 x 200 in 4:00 2 x 200 ind Med 2 x 200 easy 8 x 25 on 50 build Drill Set 8 x 50 kick drill Main Set 4 x ( 1 x 100 on 1:50 1 x 100 on 1:45 1 x 100 on 1:40 1 x 50 Br/s 1 x 200 steady ) Rebuild set 8 x 50 drills (Left arm, right arm, kick, c/u) 12 x 50 on 0:55 warm down 1 x 250 Easy I dropped about 250m across the session but it was a killer and over 5k for me
FRI	__	__	__	REST
SAT	__	__	__	REST (hangover & mamoth 8hr shopping trip)

IRONMAN GERMANY ... 293 DAYS AND COUNTING