Training Week T – 20 & T – 19

Oh, I Realise I’ve missed posting a weeks training so I’ll make amends for that now by posting 2 weeks at once, there’s not really a lot to post as I basically had a week off last week due to personal commitments and a stock bug, but here’s what my training looked like.

MON	__	__	__	REST DAY
TUE	PM	02:30	RUN	Long run with some paced work towards the end
WED	PM	01:10	RUN	Steady Pace - was feeling a bit off
THU	__	__	__	REST DAY
FRI	__	__	__	REST DAY
SAT	AM	05:00	BIKE	75mile on the bike in very cold snowy weather, aimed at pre-tiring my legs for Sundays Half - followed by 10mins stretching
SUN	AM	01:52	RUN	Redcar Half marathon, ran in a blizzard

MON	__	__	__	REST DAY
TUE	AM	01:00	BIKE	Gym Bike session
TUE	PM	01:00	SWIM	Steady swim of 3 x 800m
WED	__	__	__	REST DAY
THU	__	__	__	REST DAY
FRI	__	__	__	REST DAY
SAT	__	__	__	REST DAY
SUN	__	__	__	REST DAY

So Just a 10:30 and a 2:00 week

The week coming is planned to be a bigger week giving a bit more focus to the bike, which is the discipline a worry about the most


Have Fun all …. WW

Redcar Half Marathon

This is a race that I try to do every year, I like to start my season with a Half Marathon and Redcar is my PB course.

This year, instead of the first glimpses of spring we were more like enthralled in the heart of winter with snow and a strong icy wind – so no shorts and vest for me this year instead I raced in longs, hat and gloves.

I stood at the start of the race with my legs still very tired from the previous days hard 75-mile Bike Ride wondering if it had been a good idea, but that had always been the plan, a Big bike ride on the Saturday followed by the Half Marathon on the Sunday … all about improving my confidence for Ironman Germany in June.

I had made the conscious decision to take it easy at the Race – for me it was all about getting around. The claxon went and off we went, I had started near the rear of the field so not to hold anyone up but even at a conversational pace I soon found myself passing other runners but I maintained my plan and chatted to my training partner all the way round.

At 5miles my left hamstring started feeling tight and at 8 just as we hit the see front complete with its ‘bracing’ wind a sharp pain made me temporarily sag at the knees. I took this as a bit of a warning and slowed a bit more, allowing my now very tight hamstring to loosen off.

Going through 10 miles I noted that I had managed to average 8:30s, which for me is very good especially after a long ride as I would normally taper for a half marathon (but not this time)

On to the seafront with 2 miles to go my I decided to do the last couple of miles fartlek style to add a bit of pace work into now tired legs, so down the seafront my training partner and myself took turns to call “Easy”, “Medium” & “Pace” random lamppost intervals – making the last 2 miles the fastest 2 of the race

I completed the Half Marathon in 1:50 which is 3-4mins down on my PB which considering the conditions and all the clothes I was wearing, I was very pleased with …. But more importantly I had done the Half Marathon with very heavy tired legs and gotten through it …… A GREAT BOOST IN MY IRONMAN TRAINING

Training Week T – 21

Morning all

A good week and a bad week for me this week, a good week in as far as I had a nice solid week of training which totalled out to be my biggest week so far, a bad week in that I didn’t get enough time on the bike.

It is my aim to address this over the next couple of weeks with a couple of big weekend rides, the plan is to do a very hilly 60-70mile on Saturday the around the 100mile the following Saturday – these rides represent a big jump forward for me so a may not have as much training thru the week but I feel that I need to do this as my cycling is my weakest discipline.


So this is what the week looked like

MON	AM	00:45	SWIM	2.2k including a 1500m Time trail from cold. Managed to swim a PB 0f 25:57 but it left me wiped out as the rest of the session was hard work
TUE	AM	01:10	RUN	Took my better half and her mate out for a trainings session, so an easy run for me…. Followed by some stretching
WED	AM	01:00	BIKE	A spinning session on the gym bike
WED	AM	00:31	GYM	Bike session was followed by 30mins of circuit training (weights)
WED	PM	02:35	RUN	Long run of 15mile including 400m of climbing, it was a hard run on top of the 1:30 I'd already done and my joins started too feel it in the latter stages of the run. I did manage to pick up the pace for the last3 or 4 miles so the run time was 2:27 followed by some stretching CORE SESSION RUN
THU	AM	01:16	BRICK	Gym brick session of 5 x (10mins Bike, 5mins Treadmill)
THU	PM	02:00	SWIM	Masters session. Shared my lane with 2 swimming instructors and a swimming coach so was a good session - including a bit of a lesson towards the end in Breast & Back strokes (i only do front crawl) CORE SESSION SWIM
FRI	PM	02:47	RUN	Run Home from work about 11-12miles with plenty of climbing so a hard 2nd long run of the week
SAT	PM	02:32	BIKE	2:15 on the Turbo Trainer followed by 15mins floor work
SUN	PM	02:34	BRICK	2hrs on the road bike followed by 30mins run

SWIM – 2:45
BIKE – 6:24
RUN – 7:27

OTHER - 0:31

TOTAL 17:08

Have fun out there